Stress
Feeling overwhelmed? Stress does not always shout. Sometimes it shows up quietly — a tight chest before work, a heavy mind that will not settle at night, snapping at people you care about over small things.
You might be trying to do it all: meet deadlines, care for family, stay on top of everything. Yet inside, you are running on fumes.
If you feel like you are just getting through the day instead of actually living it, you are not alone.
What Is Stress?
Stress is your body’s natural response to pressure, challenge, or threat. It is not always harmful; there is also good stress, known as eustress, which can give you energy, sharpen your focus, and motivate you to rise to challenges like exams, presentations, or big competitions.
The problem comes when stress becomes overwhelming or lingers for too long. At that point, it shifts from being helpful to harmful, taking a toll on your sleep, mood, relationships, and overall health.
Causes Of Stress
Stress can come from many different areas of life. You might be facing one big challenge — or dealing with a bunch of smaller ones all at once.
- Work or study pressure
- Financial worries
- Family responsibilities or relationship tension
- Health problems
- Life changes (moving, new job, breakups, loss)
- Past trauma or unresolved emotional pain
Even “good” events — like weddings, promotions, or becoming a parent — can be stressful. What matters is how it feels for you.
Types Of Stress
Stress can be categorised into three main types:
- Acute stress: Short-term stress that occurs in response to an immediate threat or pressure. For example, feeling your heart race before giving a big presentation. It typically resolves quickly once the stressor is removed.
- Episodic Acute Stress: Repeated episodes of acute stress, often experienced by individuals with demanding lifestyles or persistent worries. For instance, a student who constantly juggles deadlines and exams may find themselves in this cycle.
- Chronic Stress: Long-term exposure to stressors, such as ongoing work pressures, strained relationships, or unresolved trauma. For example, someone in a toxic work environment may experience stress daily for months or even years, which can lead to serious health consequences over time.
Symptoms Of Stress
Stress manifests in four main areas:
1. Physical Symptoms
Your body goes into “survival mode” when you are stressed. You might notice:
- Headaches or migraines
- Muscle tension, especially in the neck, shoulders and back
- Gastrointestinal issues (e.g. nausea, constipation, diarrhoea, irritable bowel symptoms)
- Fatigue and low energy
- Fast heartbeat or feeling like your heart is racing
- Insomnia or poor sleep quality
- Eating too much or not enough
- Getting sick more often than usual
2. Emotional Symptoms
Stress can make it hard to regulate your emotions. You may feel more sensitive, reactive, or disconnected. You might feel:
- Irritability or short temper
- Anxiety, restlessness, or panic
- Feelings of overwhelm or helplessness
- Low mood or sadness
- Numb, like you have shut down emotionally
- Mood swings or feeling “on edge”, like something bad is always about to happen
3. Cognitive (Mental) Symptoms
Stress can mess with how clearly you think. When your mind is under pressure, it is harder to focus or make good decisions. You might experience:
- Difficulty concentrating or staying focused
- Racing thoughts or overthinking
- Forgetting things more often
- Struggling to make decisions
- Worrying constantly, even about small things
4. Behavioural Symptoms
Stress often affects how we act, even if we do not realise it. You might find yourself reacting in ways that are not typical for you. You may notice:
- Social withdrawal or isolation
- Turning to food, alcohol, smoking or screens to cope
- Keeping yourself overly busy (e.g. overeating, overworking, scrolling)
- Procrastination, avoiding responsibilities
- Nervous habits such as nail biting or pacing
Long-Term Consequences
If stress goes unmanaged for too long, it can lead to more serious issues like:
- Increased risk of cardiovascular disease, such as high blood pressure
- Getting sick more often due to a weaker immune system
- Development or exacerbation of mental health disorders (e.g. depression, anxiety)
- Burnout or breakdown
- Strained or broken interpersonal relationships
You are not “just being dramatic.” These symptoms are real. They are your body and mind asking for support.
The good news? With the right tools and support, things can get better.
When To Seek Help?
You may benefit from speaking to a therapist if:
- Stress feels unmanageable or persists for weeks or months
- You notice disruptions in sleep, mood, work, or relationships
- You feel unable to cope, even with familiar stressors
- Physical symptoms worsen without a medical cause
- You are withdrawing or relying on unhealthy coping strategies
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr.Emma Waddington, a UK-trained senior clinician psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
Therapy Approaches
There is no one-size-fits-all approach to managing stress, especially because stress can stem from various sources and affect people differently. Below are some of the most effective approaches supported by clinical research.
CBT is one of the most well-established and widely used treatments for stress. It focuses on identifying unhelpful thoughts (e.g. “I can’t handle this”) and replacing them with more balanced, adaptive thinking.
It also incorporates behavioural strategies, such as problem-solving and time management, to reduce stressors in daily life. Tools like thought records, cognitive restructuring, and exposure to avoided stressors in manageable ways may also be discussed.
Mindfulness-Based Stress Reduction (MBSR)
MBSR is a structured programme developed by Jon Kabat-Zinn. It teaches clients to cultivate non-judgmental awareness of the present moment through meditation, breathwork and gentle movement.
Research shows MBSR significantly reduces psychological distress, improves sleep, and enhances emotional regulation. Practising mindfulness helps interrupt the automatic stress response and builds resilience to future stressors.
ACT teaches people to accept unpleasant thoughts and feelings rather than fighting them, while committing to actions aligned with their personal values. ACT improves psychological flexibility — the ability to stay present and take meaningful action even in the face of stress. It is especially useful when stress is linked to internal conflicts, life transitions, or feeling stuck.
Psychodynamic Therapy
By focusing on insight and self-awareness, Psychodynamic Therapy explores the underlying emotional and relational patterns that contribute to stress. It often looks at early life experiences and unconscious conflicts that influence present coping. Research supports its long-term benefits, especially for individuals with chronic or relationship-related stress.
What To Expect
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Fees
Individual Counselling Rates
Clinician type
Fees
Clinic Founder
$310
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
Frequently Asked Questions About Stress
What can stress cause in your body?
Chronic stress can suppress the immune system, increase blood pressure, contribute to cardiovascular disease, and disrupt digestion and metabolism. It is also linked to musculoskeletal pain, fatigue, and inflammatory conditions.
What is the difference between stress and anxiety?
While stress is typically a response to an external trigger, anxiety involves persistent worry that may not be tied to a specific situation. Stress tends to subside once the stressor is removed; anxiety may persist even in the absence of an identifiable threat.
Can therapy help with stress even if I don't have a diagnosis?
Absolutely. You do not need a label or diagnosis to benefit from therapy. If something feels off, too heavy, or just hard to handle, that is reason enough to reach out.
What are quick ways to relieve stress?
While therapy is beneficial long-term, some quick stress relievers include:
- Deep breathing or progressive muscle relaxation
- Going for a short walk
- Listening to calming music
- Talking to a friend or loved one
- Practising mindfulness or grounding exercises