Editors Note: This article has been updated, enhanced, and expanded (July 2025)
Stress is a natural, everyday reaction—but knowing how to manage it effectively can be tough. At Bergen Counseling Collective, located in Ravenswood and online throughout Illinois, we help you explore how stress impacts your body and mind—and empower you with tools to cope better.
Our anxiety therapy team at Bergen Counseling Collective, led by Jeremiah Bergen, MS, LCPC, helps clients navigate this. Schedule a free 15-minute consultation to talk with a therapist.
What Is the Stress Response?
The stress response—often called the “fight or flight” reaction—is your body’s instinctive reaction to perceived danger. It triggers the sympathetic nervous system, preparing you physically and mentally to fight or run. While this response can be adaptive in truly threatening situations, chronic activation—like during work pressure or relationship conflict—can lead to negative mental and physical health outcomes.
Two Approaches to Managing Stress
You can’t eliminate stress altogether—but you can learn to manage it skillfully. We teach two key strategies:
1. Problem-Focused Coping
This approach involves directly addressing the stressors in your environment. Whether it’s improving finances, confronting relationship issues, or negotiating better boundaries at work or socially, problem-focused strategies put power back in your hands.
2. Emotion-Focused Coping
When changing your surroundings isn’t feasible, emotion-focused coping helps you shift your internal experience:
Meditation & Mindfulness
Massage & Yoga
Exercise & Physical Activity
Cognitive Reframing (adjusting negative self-talk)
Utilizing Your Social Support Network
Engaging in Hobbies & Creative Outlets
Relaxation Techniques, like guided imagery, progressive muscle relaxation, or deep breathing
Start with Deep Breathing
One of the most effective relaxation tools is deep breathing. You can practice it anywhere—even during a lunch break near Michigan Avenue.
Try this simple routine:
Find a quiet, comfortable spot—sit or lie down.
Breath in slowly through your nose, letting your stomach expand deeply.
Hold the breath for 3–4 seconds.
Exhale slowly and completely.
Focus solely on your breath and consciously let go of tension.
Do this for 5-10 minutes once daily. Over time, you’ll activate your body’s natural relaxation response and significantly reduce stress levels.
When to Seek Professional Support
Self-help books, apps, and guided relaxation can provide real relief—but persistent or overwhelming stress may indicate it’s time for expert help. Bergen Counseling Collective offers compassionate, individualized psychotherapy designed to help Chicago clients navigate stress, restore balance, and build resilience.
Take the Next Step with Bergen Counseling Collective
If stress is impacting your well-being or daily life, our team of licensed therapists in Chicago is here to support you. Contact Bergen Counseling Collective by sending us a contact request or call us now to start your journey toward effective, long-lasting stress management.
Clinically reviewed by Jeremiah Bergen, MS, LCPC, founder of Bergen Counseling Collective.
