Understanding Stress
Stress is a natural part of life, but when it becomes overwhelming, it can significantly impact your mental and physical health. At Central Minds, we aim to provide you with the information and support you need to manage stress effectively.
Whether you’re searching for professional therapy to alleviate particular stress in Hong Kong or simply looking for effective ways to manage everyday pressures, we’re here to help.
What is Stress?
Stress is the body’s response to challenges or demands, often referred to as stressors. These can range from everyday pressures, such as work and relationships, to more significant life changes like moving or experiencing loss. When faced with stress, your body reacts by releasing hormones that prepare you to respond to the situation—this is known as the “fight or flight” response. While some stress can be motivating (known as Eustress), chronic stress can lead to serious health issues, including anxiety and depression.
What Are the Symptoms Associated with Stress?
Recognising the symptoms of stress is crucial for effective management. Stress can manifest in various ways:
Emotional Symptoms
Irritability: Feeling easily frustrated or angry.
Anxiety: Persistent worry about daily activities or future events.
Depression: Feelings of hopelessness or sadness that don’t seem to lift.
Physical Symptoms
Fatigue: Constant tiredness that does not improve with rest.
Sleep Disturbances: Difficulty falling asleep or staying asleep.
Muscle Tension: Tightness or pain in muscles, particularly in the neck and shoulders.
If you notice these symptoms persisting over time, it may be beneficial to seek professional help.
What Does Treatment Look Like for Stress?
Effective treatment for stress often involves a combination of self-care strategies and professional support. Here are some common approaches:
Self-Care Strategies
Physical Activity: Regular exercise can help reduce stress levels by releasing endorphins, which improve mood.
Mindfulness and Relaxation Techniques: Practices such as meditation, yoga, and deep breathing exercises can help calm the mind and body.
Healthy Lifestyle Choices: Eating a balanced diet, getting enough sleep, and avoiding excessive caffeine or alcohol can improve your resilience to stress.
Professional Support
During sessions, your therapist will assist you in recognising your specific stressors and developing healthier coping strategies to mitigate their effects.
Therapy can be implemented in both short-term and long-term formats. This flexibility allows you to find the right fit for your unique circumstances, whether you need immediate support or ongoing management.
Your therapist will help you to:
Identify Stress Triggers: The first step usually involves pinpointing the thoughts and situations that lead to increased stress. By understanding these triggers, you can begin to address them more effectively.
Develop Healthier Responses: Once stressors are identified, your therapist will guide you in creating constructive responses. This might include reframing negative thoughts or practicing relaxation techniques to reduce anxiety.
Build Coping Skills: Your therapist will help equip you with tools to manage stress proactively. These skills can help you navigate challenging situations more confidently and reduce the likelihood of feeling overwhelmed.
By engaging sessions with our therapists’ individuals often experience a greater sense of control over their stress levels, leading to improved overall mental health and well-being.
Types of Stress Therapy Central Minds Provides
Cognitive Behavioural Therapy (CBT) for Stress Management
CBT is a practical, evidence-based approach that focuses on helping you recognise and gently shift unhelpful thinking patterns. When life feels overwhelming, these negative thoughts can make it harder to cope.
- How It Helps:
CBT supports you in building healthier ways of thinking, helping you feel more grounded and capable when faced with life’s challenges. - Who It’s Helpful For:
Those who find themselves caught in cycles of worry or self-criticism, or feeling stuck in stressful work or personal situations. - What You Might Notice Over Time:
A greater sense of calm, improved sleep, and the ability to handle difficult situations with more ease.
Mindfulness-Based Stress Reduction (MBSR)
MBSR combines mindfulness practices and gentle movement to help you reconnect with the present moment. Sometimes, simply taking a pause and noticing how you feel can make a world of difference.
- How It Helps:
Through simple breathing techniques and mindful awareness, MBSR encourages a kinder, more compassionate relationship with yourself and your experiences. - Who It’s Helpful For:
Anyone feeling overwhelmed by constant demands or struggling with emotional ups and downs. - What You Might Notice Over Time:
A clearer mind, improved emotional balance, and better quality rest.
Acceptance and Commitment Therapy (ACT)
ACT invites you to make space for difficult thoughts and feelings rather than trying to push them away. It focuses on what truly matters to you, helping you move towards a life that feels more meaningful, even when challenges arise.
- How It Helps:
By learning to sit with discomfort and focus on your values, ACT supports you in finding gentle ways to navigate stress and uncertainty. - Who It’s Helpful For:
People experiencing ongoing life transitions, uncertainty, or who feel weighed down by unresolved worries. - What You Might Notice Over Time:
A greater sense of emotional flexibility, and a renewed sense of purpose in everyday life.
Somatic Therapies: Releasing Stress Stored in the Body
Sometimes, stress doesn’t just stay in our minds—it settles in our bodies too. Somatic therapies gently help you reconnect with physical sensations, encouraging the release of tension that may have built up over time.
- How It Helps:
With techniques such as gentle movement, breathwork, and grounding exercises, these therapies support the body’s natural ability to relax and recover. - Who It’s Helpful For:
Anyone experiencing physical signs of stress like tight muscles, headaches, or chronic fatigue. - What You Might Notice Over Time:
Less tension in the body, improved energy levels, and a stronger sense of calm.
Meet Our Therapists Who Work With Stress in Hong Kong
Dr. Sharmeen Shroff
Clinical Psychologist
With over 14 years of experience, Dr Shroff has worked in community mental health centres, private psychology clinics, medical clinics and both outpatient and inpatient units in hospitals in Hong Kong, the United Kingdom and the USA. She is one of the few clinical psychologists in Hong Kong that have been intensively trained to practice psychotherapy from a psychodynamic depth perspective.
Dr. Kaili Chen
Clinical Psychologist
Dr. Chen has worked in the field of psychology since 2010 in several non-profit organizations and community mental health centers. Before settling in Hong Kong, she has lived in Singapore, Thailand, Malaysia, China, and the United States, and understands firsthand the stresses expats face living abroad and the intricacies of multicultural lifestyles.
Dr. Aurélie Comes
Clinical Psychologist & CBT Therapist
Aurélie is an experienced Cognitive Behavioral Therapist (CBT) who trained and worked in the UK’s National Health Service. In addition to her CBT specialty, she also qualified as an Eye-Movement Desensitization Reprocessing (EMDR) Practitioner.
Dr. Melissa Chan
Clinical Psychologist
Dr. Chan is a UK trained Clinical Psychologist, who has worked in the field of mental health taking up clinical and research roles in the community and academic settings for ten years. She is experienced in treating people with symptoms of depression and anxiety disorders (e.g. social anxiety, bipolar tendencies etc). She also works with people who are struggling with low self-esteem, stress, grief and bereavement, adjustment difficulties and those…
Meet Our Full List Of Counsellors Here!
Frequently Asked Questions (FAQs) About Stress
How can I tell if my stress is becoming a problem?
If your stress is affecting your daily life—such as your relationships, work performance, or overall well-being—it may be time to seek help. Signs include persistent anxiety, changes in appetite or sleep patterns, and difficulty concentrating.
What are some quick ways to relieve stress?
You can try simple techniques such as deep breathing exercises, taking a short walk, listening to music, or practicing mindfulness for a few minutes each day.
Is it normal to feel stressed all the time?
While occasional stress is normal, feeling stressed constantly is not healthy. Chronic stress can lead to serious health issues and should be addressed through self-care practices or professional support. If you’re feeling overwhelmed by stress, know that you’re not alone and help is available. Contact us today to learn more about our services and how we can support you on your journey toward better mental health.
How long will it take to work through my stress?
There’s no set timeline. Some people find a few sessions helpful to develop practical coping strategies, while others choose to continue for longer as they work through deeper challenges. What’s most important is finding a rhythm that feels right for you, with no need to rush the process.
Is online therapy available if I’m unable to attend in person?
Yes, our therapists now offer both in-person and online sessions. If you’re more comfortable talking from home or have a busy schedule, online therapy can be a convenient and effective way to access the support you need.
Can therapy really help with physical symptoms of stress, like headaches or tiredness?
Yes, it can. Stress often shows up in the body as much as it does in the mind. Through therapy, you can learn ways to ease both emotional strain and physical tension. Many people notice improvements in sleep, energy levels, and even aches and pains once they start managing their stress more effectively.
