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Counterbalancing Stress
Counterbalancing is a method of coping with stress by invoking a stress reduction strategy. In the video When Helping Hurts, therapist John Wilson states, “It's important to counterbalance the intensity of the work you do.” In the video, his statement is addressed chiefly to those laypersons and professionals who provide care for traumatized populations and consequently may experience secondary traumatic stress reactions or compassion fatigue. However, Dr. Wilson's statement, when slightly modified, provides a framework for those who experience critical incidents, disasters, and other traumatic events: It's important to counterbalance the intensity of stressors in one's life, regardless of whether the source of the stress is primary (direct stress) or secondary (response to someone else's stressful experience).
To understand more deeply the concept of counterbalancing, it is useful to take a closer look at the stress response system and its two major elements: the sympathetic nervous system (fight or flight) and its counterpart, the parasympathetic nervous system (relaxation response). The natural questions arise: How does one counterbalance? What does one do to counterbalance? In this entry, the human stress response is discussed, followed by a sample of recommended methods for inducing the relaxation response.
Human Stress Response
Counterbalancing is an approach to stress management. The human body's response to stress does not differentiate between primary (one's own experience) or secondary (reaction to another's experience) stressors. The human stress response, in simple terms, is composed of two systems: the sympathetic nervous system, which responds to threatening stressors, and the parasympathetic nervous system, activated when the perceived threat is no longer present. In most situations, the human body naturally activates the relaxation response on its own. For example, Driver A runs a stop sign and crosses the path of Driver B, causing Drive B to quickly react by slamming on the car's brakes. Driver B's parasympathetic nervous system responds to the threat, and all senses are heightened in an effort to ensure survival. Most people who have experienced this can recall the bodily sensation of a racing heart and fast breathing that are key indicators of an activated stress reaction. When the threat has passed, the heart rate slows to its normal pace and a regular breathing rate returns, characteristics of the para-sympathetic system at work.
However, there are some circumstances under which the sympathetic nervous remains engaged: when stressors are continually present and there is no relief (cumulative stress) or when a one-time stressor is beyond the person's ability to cope with it. Under these circumstances, deliberate efforts to counterbalance the stress response are important.
Strategies for Inducing the Relaxation Response
Recognition that one is feeling stressed is the first step in taking control of the stress reaction. Very often a family member, friend, or colleague will say that they notice something different. This is a good cue for a person to take action to decrease the stress reaction. The relaxation response may be invoked by many means, several of which are discussed below, because of their effectiveness with some of the most common stress reactions. Regular practice of one or more of these strategies will help reduce stress reactions.
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