&lt;p&gt;&lt;span style=&quot;font-size: 14px; color: #999999;&quot;&gt;Written by Dr.Deyn on 28 June 2016, last reviewed and updated&amp;nbsp;on 22 October 2021&lt;/span&gt;&lt;/p&gt;
&lt;h1 class=&quot;text-align-center&quot;&gt;&lt;strong&gt;Stress treatment and therapy&lt;/strong&gt;&lt;/h1&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Stress is an automatic reaction to something bothersome. Stress compromises the way we think and feel. It complicates life, making everything seem difficult, heavy, and overwhelming.&lt;sup class=&quot;source-link&quot;&gt;1&lt;/sup&gt;&amp;nbsp;Stress creates many negative effects on our physical and mental health, but the good news is that we can disrupt this automatic reaction and learn to respond to stressors differently.&lt;/span&gt;&lt;/p&gt;
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&lt;h2 id=&quot;what-causes-stress&quot; class=&quot;ahxm-title&quot; data-nav=&quot;Causes&quot;&gt;&lt;strong&gt;What Causes Stress?&lt;/strong&gt;&lt;/h2&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Sometimes,&amp;nbsp;stress can be positive. Short-term stress, for instance, can be motivating and helpful in meeting challenges. A moderate amount of stress is actually desirable, according to the Yerkes-Dodson Law describing stress and efficiency;&lt;sup class=&quot;source-link&quot;&gt;2&lt;/sup&gt;&amp;nbsp;indeed, if stress is too low, performance and efficiency can suffer. The Yerkes-Dodson law also warns that high stress negatively affects us.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Chronic, excessive stress can be damaging to our total well-being, including physical health and mental health. Knowing the causes of this negative stress can help you make positive changes to minimize and manage it. It&amp;rsquo;s important to know, though, that while the body&amp;rsquo;s stress response is universal, what triggers it is individualized and dependent on things such as life circumstances, age, developmental stage and one&amp;rsquo;s role in life.&lt;sup class=&quot;source-link&quot;&gt;2&lt;/sup&gt;&amp;nbsp;What causes one person to feel stressed out might not bother someone else at all, and vice versa.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;General causes of stress may include:&lt;/span&gt;&lt;/p&gt;
&lt;ul class=&quot;nitro-offscreen&quot;&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Situations that threaten your sense of safety, health, or well-being&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Thoughts and emotions that involve a fear of loss (such as relationship, job, your health, or money&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Repetitive worry about something in particular or vague worries about many different things&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Uncertainty&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Perceived lack of control over one or more aspects of your life&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Habitual thought patterns that involve negative beliefs or a pessimistic outlook on life&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;A lack of self-efficacy (the belief that you don&amp;rsquo;t have the resources or ability to deal with challenges)&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p class=&quot;nitro-offscreen&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Whether your stress is triggered by an external cause like a difficult circumstance, an internal one such as negative thoughts, or both, the triggers create a flurry of activity in your brain and body that is responsible for your stress reaction: that feeling of being stressed out and frazzled.&lt;sup class=&quot;source-link&quot;&gt;1&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;h3 class=&quot;nitro-offscreen&quot;&gt;&lt;strong&gt;The Physiology of Stress: What Causes Stress Reactions&lt;/strong&gt;&lt;/h3&gt;
&lt;p class=&quot;nitro-offscreen&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Your stress reaction, or what we often think of simply as stress, happens when something triggers your fight-or-flight reaction.&lt;/span&gt;&lt;/p&gt;
&lt;p class=&quot;nitro-offscreen&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;This is a body-wide reaction that involves your brain, autonomic nervous system, hormones, and other substances that affect a variety of biological functions:&lt;sup class=&quot;source-link&quot;&gt;2,&lt;/sup&gt;&lt;sup class=&quot;source-link&quot;&gt;3&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;ul class=&quot;nitro-offscreen&quot;&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Your senses notice something bothersome&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The sensory input is processed by the thalamus in your brain&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The thalamus warns your amygdala, another brain region, that something negative is happening (the amygdala is an emotional center within the brain, responsible for feelings including fear)&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The amygdala and other emotion-related areas of the brain alert the motor cortex, which sends messages through nerve pathways, instructing muscles to tense and tighten to prepare to react to the stressor&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The amygdala also wakes up the hypothalamus, an area in the brain right above the brainstem&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The hypothalamus jumps into action and alerts the pituitary gland, causing it to send a chemical messenger called corticotropin-releasing factor (CRF) all the way down to the adrenal glands on top of the kidneys&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The adrenal glands join this reaction by releasing stress hormones such as cortisol, epinephrine (adrenaline), and norepinephrine (noradrenaline)&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Meanwhile, the part of the autonomic nervous system known as the sympathetic nervous system revs up and sends warnings through the spinal cord and out into the nerves throughout the body to further prepare you to flee from or fight the stressor&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;As a result of all this activity, your senses sharpen, breathing rate speeds up, heart rate and blood pressure increase, and glucose and fats are released into the bloodstream to keep you on high alert for more danger&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Your immune system is also prodded into high gear and causes inflammation in your body just in case you are injured by the stressor and need to heal&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p class=&quot;nitro-offscreen&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;A lot happens inside of you when you face something that causes stress. Your physiological reaction to a trigger leads to the symptoms of stress.&lt;/span&gt;&lt;/p&gt;
&lt;h2 id=&quot;symptoms-of-stress&quot; class=&quot;ahxm-title&quot; data-nav=&quot;Symptoms&quot;&gt;&lt;strong&gt;Symptoms of Stress&lt;/strong&gt;&lt;/h2&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Because our entire system&amp;mdash;body, brain (the physical organ), and mind (thoughts and feelings)&amp;mdash;is involved in our stress reaction, we can feel many different types of symptoms of stress: cognitive (thought-based), emotional, physical, and behavioral.&lt;sup class=&quot;source-link&quot;&gt;2&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Cognitive symptoms of stress include:&lt;/span&gt;&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Constant or near-constant worry about one or many different things&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Difficulty concentrating&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Problems remembering things&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Troubles making decisions&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Brain fog, difficulty thinking clearly&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Decreased creativity or problem-solving ability&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Reduced sense of humor&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Emotional symptoms of stress:&lt;/span&gt;&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Irritability, anger, or a short temper&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Increased crying spells or crying easily at little things&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Nervousness, feeling keyed-up or on edge&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Restlessness&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Loneliness&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Vague feelings of unhappiness&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Sense of purposelessness&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Feeling easily overwhelmed&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Decreased motivation&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Physical symptoms of stress include:&lt;/span&gt;&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Muscle tension&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Pain anywhere in the body&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Fatigue&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Difficulty falling or staying asleep&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Palpitations&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Shakiness, tremors&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Increased sweating&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Ringing in the ears&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Teeth grinding&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Dizziness, with or without fainting&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Choking sensation and/or difficulty swallowing&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Digestive troubles&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Frequent need to urinate&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Decreased libido&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Behavioral symptoms of stress:&lt;/span&gt;&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Difficulty starting or finishing tasks&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Using&amp;nbsp;avoidance coping strategies&amp;nbsp;to avoid people, situations, or tasks&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Criticizing others or making many negative statements about life in general&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Frequent brooding&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Fidgeting&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Emotional eating&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Substance use, including smoking&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Withdrawal from friends and family&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Isolation&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Whether you experience many symptoms or just a few, the symptoms of stress are highly disruptive to life.&lt;sup class=&quot;source-link&quot;&gt;1&lt;/sup&gt;&amp;nbsp;They affect us on all levels and disturb our sense of ourselves and our place in the world. Therefore, stress management is crucial to our well-being.&lt;/span&gt;&lt;/p&gt;
&lt;h2 id=&quot;how-therapy-can-help-you-manage-stress&quot; class=&quot;ahxm-title&quot; data-nav=&quot;Therapy&quot;&gt;&lt;strong&gt;How Therapy Can Help You Manage Stress&lt;/strong&gt;&lt;/h2&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;If you are suffering because of stress, know that you aren&amp;rsquo;t alone. Everyone experiences stress. You don&amp;rsquo;t have to work your way through it by yourself; it&amp;rsquo;s okay to seek help from others, including professional therapists. A therapist can help you identify and better understand your triggers, deal effectively with concerns and problems underlying stress, and develop an action plan to manage stress in a way that works for you.&lt;sup class=&quot;source-link&quot;&gt;9&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Sometimes, people are hesitant to seek professional help for stress because they think that therapy is only for those with diagnosable mental health conditions. According to the American Psychological Association, therapy helps people of all ages and backgrounds address a wide variety of concerns, including life stressors in order to boost well-being.&lt;sup class=&quot;source-link&quot;&gt;10&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;In working with a therapist, you can:&lt;sup class=&quot;source-link&quot;&gt;2,4&lt;/sup&gt;&lt;sup class=&quot;source-link&quot;&gt;,11&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Develop tools to help you manage your body&amp;rsquo;s stress reaction so you aren&amp;rsquo;t at the mercy of your stressors&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Boost your resiliency&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Make changes for a healthy lifestyle to keep stress at bay&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Learn new insights and form a new relationship with your triggers so you can use stress for positive outcomes&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Feel more in control of your life&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Discover ways to replace stress with a sense of meaning and purpose&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Identify and change negative thought patterns that both contribute to and result from stress&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
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&lt;h2 id=&quot;7-therapy-options-for-stress-management&quot; class=&quot;ahxm-title&quot; data-nav=&quot;Options&quot;&gt;7 Therapy Options for Stress Management&lt;/h2&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Therapy can be beneficial for stress management, helping people deal with it positively.&lt;sup class=&quot;source-link&quot;&gt;7&lt;/sup&gt;&amp;nbsp;Specific therapeutic approaches are particularly helpful in dealing with and managing stress. Here is a brief overview of stress-management therapy options.&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&lt;strong&gt;1. Cognitive Behavioral Therapy (CBT) for Stress&lt;/strong&gt;&lt;/h3&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Cognitive behavioral therapy (CBT)&amp;nbsp;is an approach to mental health that involves learning to identify negative thinking patterns that can increase stress and contribute to anxiety and depression.&lt;sup class=&quot;source-link&quot;&gt;2&lt;/sup&gt;&amp;nbsp;In working with a CBT therapist, you can recognize and change maladaptive thought patterns, identify your triggers, create and implement new, helpful behaviors, improve your emotions, and develop specific tools for dealing with problems.&lt;sup class=&quot;source-link&quot;&gt;12,&lt;/sup&gt;&lt;sup class=&quot;source-link&quot;&gt;13&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Cognitive-behavior therapy varies in length depending on the needs of the individual client. Sometimes, therapy is completed in 10 to 20 sessions (sessions are often 45-60 minutes in length), but other times the duration is shorter or longer.&lt;sup class=&quot;source-link&quot;&gt;14&amp;nbsp;&lt;/sup&gt;As with the length, the cost of CBT varies greatly, from about 800THB per session in a community-based mental health center offering sliding scale fees to more than 7500THB in a private setting.&lt;sup class=&quot;source-link&quot;&gt;15&lt;/sup&gt;&amp;nbsp;Insurance often covers all or part of the cost of CBT.&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&lt;strong&gt;2. Acceptance and Commitment Therapy (ACT) for Stress&lt;/strong&gt;&lt;/h3&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Acceptance and commitment therapy&amp;nbsp;(ACT) is an approach to therapy that helps people move past challenges like stress and create their own version of a quality life.&lt;sup class=&quot;source-link&quot;&gt;16&lt;/sup&gt;&amp;nbsp;With ACT, you learn to stop struggling against stress, change your response to it, and live in a way that reduces it. Acceptance and commitment therapy changes how people respond to stress and increases feelings of well-being.&lt;sup class=&quot;source-link&quot;&gt;17&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The cost and length of ACT vary. The cost of psychotherapy in general can range from approximately 1500THB to 4500THB&amp;nbsp;per session,&lt;sup class=&quot;source-link&quot;&gt;18&lt;/sup&gt;&amp;nbsp;with rates falling outside of that range depending on things like geographic location, setting (community health center or private practice), and qualifications of the therapist. The length differs for each client depending on their needs.&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&lt;strong&gt;3. Positive Psychology for Stress&lt;/strong&gt;&lt;/h3&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Positive psychology is a scientific field of study that identifies and develops characteristics that help people flourish, and it is useful for stress because it helps build skills and perspectives to increase what works instead of focusing on what is wrong.&lt;sup class=&quot;source-link&quot;&gt;2&amp;nbsp;&lt;/sup&gt;Working with a therapist who incorporates positive psychology can help you increase such stress-reducing abilities and outlooks such as optimism and gratitude. Furthermore, this therapeutic approach helps people identify and use their unique character strengths as well as planning and taking positive action to improve their life&amp;mdash;important skills for keeping stress at bay.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;While positive psychology is a fairly new approach to therapy, it is a legitimate field of psychology recognized by the American Psychological Association that can help people rise above stress and thrive.&lt;sup class=&quot;source-link&quot;&gt;2&amp;nbsp;&lt;/sup&gt;Principles of positive psychology are often incorporated into many different types of therapy. As such, the cost and length of therapy vary greatly.&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&lt;strong&gt;4. Mindfulness-Based Stress Reduction (MBSR) &amp;amp; Mindfulness-Based Cognitive Therapy (MBCT) for Stress&lt;/strong&gt;&lt;/h3&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) are structured group programs that help people manage stress and cope positively with general life challenges. Both emphasize mindfulness, living fully in and paying attention to the present moment rather than being stuck in stress-perpetuating thoughts and emotions.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Participants in MBSR programs learn mindfulness, meditation, yoga, and information about stress as well as stress-management tools.&lt;sup class=&quot;source-link&quot;&gt;12,&lt;/sup&gt;&lt;sup class=&quot;source-link&quot;&gt;19&lt;/sup&gt;&amp;nbsp;In an MBCT program, participants learn a combination of mindfulness and CBT techniques to deal positively with stress.&lt;sup class=&quot;source-link&quot;&gt;20&amp;nbsp;&lt;/sup&gt;Both MBSR and MBCT have been shown to reduce stress and ease symptoms of anxiety and depression.&lt;sup class=&quot;source-link&quot;&gt;2&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&lt;strong&gt;5. Music Therapy for Stress&lt;/strong&gt;&lt;/h3&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Music therapy&amp;nbsp;involves purposefully listening to or creating music in order to create positive changes in emotional and physical health.&lt;sup class=&quot;source-link&quot;&gt;5&lt;/sup&gt;&amp;nbsp;While people can listen to music on their own as a relaxation technique, music therapy involves specific music interventions led by a trained music therapist.&lt;sup class=&quot;source-link&quot;&gt;22&lt;/sup&gt;&amp;nbsp;Music therapy has been shown in studies to help people reduce and better manage stress because it induces calmness and a state of relaxation by decreasing the body&amp;rsquo;s physiological stress reaction and boating positive emotions.&lt;sup class=&quot;source-link&quot;&gt;5,&lt;/sup&gt;&lt;sup class=&quot;source-link&quot;&gt;22&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Music therapy ranges in cost from approximately 1500THB for each individual session and about 1500THB to 3000THB an hour for group sessions.&lt;sup class=&quot;source-link&quot;&gt;23&lt;/sup&gt;&amp;nbsp;Music therapy can be an out-of-pocket expense but is sometimes covered by insurance or Medicaid.&lt;sup class=&quot;source-link&quot;&gt;24&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&lt;strong&gt;6. Art Therapy for Stress&lt;/strong&gt;&lt;/h3&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Art therapy&amp;nbsp;is a creative approach to mental health therapy that can involve such activities as collage-making, creative journaling, drawing, and painting, as well as discussion and processing of creations that leads to personal insight and discovery.&lt;sup class=&quot;source-link&quot;&gt;25&lt;/sup&gt;&amp;nbsp;It has been found to help people reduce stress by lowering cortisol levels in the body resulting in better mood, relaxation, and reduced physical symptoms such as headaches, chest pain, and sleep problems.&lt;sup class=&quot;source-link&quot;&gt;25&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Art therapy is often done in group settings but can be done individually as well. The cost varies greatly&amp;mdash;from low to up to 3000THB per session&amp;mdash;and depends on location, setting, and the qualifications of the therapist.&lt;sup class=&quot;source-link&quot;&gt;26&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&lt;strong&gt;7. Biofeedback &amp;amp; Autogenic Training for Stress&lt;/strong&gt;&lt;/h3&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Biofeedback&amp;nbsp;and&amp;nbsp;autogenic training&amp;nbsp;are interventions designed to help people become more in tune with their physiological stress reaction and what happens in their bodies when they&amp;rsquo;re stressed.&lt;sup class=&quot;source-link&quot;&gt;27&amp;nbsp;&lt;/sup&gt;During a biofeedback session, a therapist uses noninvasive instruments to measure brain waves, heart rate and rhythm, breathing rate, and muscle activity, and helps a client recognize these bodily sensations.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Then, people learn relaxation techniques to calm the body&amp;rsquo;s stress reaction when they notice it. The number of biofeedback sessions necessary to learn to recognize and control the physiological stress response varies. Biofeedback is often conducted in 30-60 sessions over three- to six months and ranges in price from 1000THB to 3000THB per session.&lt;sup class=&quot;source-link&quot;&gt;28&lt;/sup&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Autogenic training typically occurs over four to six months and involves specific lessons, techniques, and practices. Over the course of training, people learn to activate the PNS and induce the relaxation response.&lt;/span&gt;&lt;/p&gt;
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&lt;h2&gt;&lt;span style=&quot;color: #ff99cc;&quot;&gt;PULSE Counselling and Therapy Program&lt;/span&gt;&lt;/h2&gt;
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&lt;td style=&quot;width: 100%;&quot;&gt;&lt;strong&gt;Program Duration&lt;/strong&gt;
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&lt;p class=&quot;&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Each session is 1 hours on average&lt;/span&gt;&lt;/p&gt;
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&lt;p class=&quot;&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;The program typically completes within 6 weeks&lt;/span&gt;&lt;/p&gt;
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&lt;p class=&quot;&quot;&gt;&lt;strong&gt;Personalized and Easy &lt;/strong&gt;&lt;/p&gt;
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&lt;p class=&quot;&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Although we can&amp;rsquo;t change your life situation, we can help you feel better, more confident, and in control. We work towards your objectives, and explain more about the program as we progress each session so you know what&amp;rsquo;s ahead every session.&lt;/span&gt;&lt;/p&gt;
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&lt;p class=&quot;&quot;&gt;&lt;strong&gt;Confidential &lt;/strong&gt;&lt;/p&gt;
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&lt;p class=&quot;&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Our conversations are private and confidential. There is no medical record.&lt;/span&gt;&lt;/p&gt;
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&lt;p class=&quot;&quot;&gt;&lt;strong&gt;Online / Face to Face&lt;/strong&gt;&lt;/p&gt;
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&lt;p class=&quot;&quot;&gt;&lt;span style=&quot;color: #99ccff;&quot;&gt;Initial consultations begin online and over the phone. Therapy sessions are face to face at our office for the best results.&lt;/span&gt;&lt;/p&gt;
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