Stress Management Counselling Singapore & Burnout Prevention
Learning to manage stress before it manages you.
Understanding Stress: Definition and Reactions
Support for when life feels too heavy — so you don’t have to carry it alone.
Experiencing stress can significantly impact one’s quality of life, just like anxiety and panic attacks. Stress manifests in various forms and can stem from numerous sources, affecting individuals both emotionally and physically. Unlike anxiety, which often involves a fear of future events, stress is a response to an immediate threat or challenge.
Stress is the body’s natural response to perceived threats or challenges. It triggers the “fight or flight” response, releasing hormones like adrenaline and cortisol, which prepare us to react quickly to danger. While this response is beneficial in the short term, prolonged stress can lead to physical and mental health problems.
Stress isn’t always harmful. Eustress, or “good stress,” can be motivating and help us perform at our best. However, when stress becomes chronic or overwhelming, it turns into distress, or “bad stress,” which can negatively impact our health and well-being.
Understanding and Preventing Burnout
Burnout is a state of chronic physical and emotional exhaustion that often results from prolonged stress, particularly in high-pressure environments like the workplace. It is essential to manage stress effectively to prevent burnout, which can lead to feelings of detachment, reduced performance, and a sense of helplessness.
Signs of Burnout Include:
- Chronic Fatigue: Feeling exhausted even after resting
- Cynicism: Developing a negative or detached outlook towards work or life
- Reduced Performance: A noticeable decline in your ability to focus and complete tasks
- Physical Symptoms: Persistent headaches, digestive issues, or other stress-related health problems
Recognizing the early signs of burnout is crucial. At Listening Ear Counselling & Consultancy Pte. Ltd., we emphasize the importance of addressing stress before it leads to burnout, helping you maintain your overall well-being and prevent long-term health issues.
Signs and Symptoms of Stress
Stress can manifest in various ways, affecting both the mind and body. Common signs and symptoms include:
Physical: Headaches, muscle tension, fatigue, sleep disturbances, increased heart rate, and digestive issues
Emotional: Irritability, anxiety, depression, mood swings, and feelings of overwhelm
Cognitive: Difficulty concentrating, forgetfulness, and constant worrying
Behavioural: Changes in appetite, social withdrawal, and increased use of alcohol or drugs
How Do We Measure Stress?
The Yerkes-Dodson Law: Balancing Stress for Optimal Performance
This principle shows there is an optimal level of stress that enhances performance. Too little stress can lead to underperformance, while too much can cause anxiety and burnout. The goal is to find balance.
The Holmes-Rahe Stress Scale: Measuring the Impact of Life Events
This scale assigns Life Change Unit (LCU) scores to different life events. Higher scores = greater stress risk.
Examples of Life Events & LCUs:
Death of a spouse: 100 LCUs
Divorce: 73 LCUs
Marital separation: 65 LCUs
Interpreting your score
150 points or less: Low susceptibility to stress-related health issues
150–299 points: Moderate risk
300 points or more: High risk of stress-induced health problems
The Narrative of “No Pain, No Gain” and Internal Dialogues
Culturally, many of us are conditioned to believe in the narrative of “no pain, no gain.” This mindset can lead to internal dialogues that perpetuate stress, such as self-criticism or the belief that we must endure discomfort to achieve our goals. However, while striving for excellence is valuable, it should not come at the expense of our mental and physical health.
Understanding Our Capacity
Each person’s capacity to handle stress varies based on biological, mental, and emotional factors. Being attuned to our own limits is crucial. For example, competition can be a powerful motivator that helps us reach our fullest potential. However, when linked to low self-worth or a belief that shaming, punishment, or criticism are necessary motivators, it can be detrimental to our well-being.
Therapy Approaches used during Stress Management Counselling Sessions at Listening Ear Counselling
Several therapeutic approaches have proven effective in managing stress, helping individuals develop resilience and coping mechanisms:
Used to reduce stress by helping individuals identify and challenge negative thought patterns. It supports the development of healthier, more constructive responses to stressful situations through thought restructuring.
Applied to manage the impact of stress through present-moment awareness. It reduces emotional reactivity and cultivates acceptance by using mindfulness meditation and breathing techniques.
Used to process and reframe stressful or distressing experiences. Through guided eye movements, individuals reduce the emotional intensity of unresolved stress and trauma.
Helps regulate stress responses by increasing awareness of physical sensations. This body-based approach releases stored stress and supports nervous system resilience.
Used to lower physical tension and promote calm by systematically tensing and releasing muscle groups. It enhances mind-body connection and relieves symptoms of chronic stress.
Focuses on empowering individuals to make choices aligned with their needs and values. It reduces stress related to external pressures by promoting personal responsibility and clarity in decision-making.
Helps individuals re-author the way they interpret stressful life events. By separating the person from the problem, this approach fosters perspective, strength, and emotional resolution.
Applied to examine the roles individuals take in social interactions. It breaks repetitive, stress-inducing patterns—such as those found in the Karpman Drama Triangle—to promote healthier communication and boundaries.
Targets current stressors by emphasizing practical, achievable solutions. It builds on existing strengths and supports clients in visualising and working toward a more manageable and hopeful future.
Managing Stress for Better Mental Wellness
Stress is an inevitable part of life, but with the right strategies, it doesn’t have to dominate your well-being. At Listening Ear Counselling & Consultancy Pte. Ltd., I am dedicated to helping you understand and manage stress through evidence-based therapeutic approaches. Together, we can create a personalized plan that empowers you to take control of your mental and physical health, restore balance, and enhance your overall well-being.