By Robin Stoloff
April is Stress Awareness Month, and we probably don’t need a reminder that stress is a part of our lives. From juggling work and family responsibilities, to keeping up with the never-ending to do list, life can feel like a constant race. But here’s the good news: we can take control of our stress and April is the perfect time to start.
We now know that stress isn’t just about feeling overwhelmed; it can take a real toll on our bodies and minds. Chronic stress affects us in ways we often cannot see. The good news? With awareness and a few simple tools, we can ease its impact and feel more balanced, focused and energized.
When we’re stressed, our bodies release hormones such as cortisol and adrenaline. In short bursts, these hormones help us power through a tough moment. But when stress becomes chronic, those same hormones start to wear us down. They can affect everything from sleep and digestion, to heart health and mental clarity.
According to the American Psychological Association, nearly 75% of adults report experiencing physical symptoms from stress, such as headaches, fatigue, or trouble sleeping. Even more report feeling emotionally drained or anxious. The surprising part? We often accept this as normal, but it doesn’t have to be that way.
Recent studies are giving us a clearer picture of how stress works and how we can work with it instead of against it. Stanford University researchers found that changing our perspective on stress can affect its impact. In other words, when we see stress as a challenge instead of a threat, our bodies respond more calmly and effectively.
There is also growing evidence that micro-breaks, those tiny pauses we take throughout the day, can significantly lower our stress levels. A few deep breaths, a quick walk, even a laugh with a coworker can reset our nervous system, making us feel more relaxed and focused.
Here’s one simple thing we can start today: practice gratitude. A recent Harvard study found that people who focus on gratitude each day have lower cortisol levels and greater emotional resilience. Just a few minutes spent reflecting on what we’re thankful for can help us feel calmer, more grounded and more in control.
How we can manage stress—starting now
Let’s be real. Most of us don’t have time to meditate on a mountaintop or take a two-week vacation every time life gets stressful. So we need practical, simple strategies we can actually stick with. Here are a few we’ve found to be helpful:
1. Breathe
It sounds simple, but deep breathing is one of the quickest ways to calm our nervous system. When we feel stress building up, just a minute or two of slow, deep breathing can help bring us back to center.
2. Move
We don’t need a gym membership or fancy gear. A walk around the block, stretching in our living room, or even dancing around the kitchen can all take the edge off. Physical movement releases feel-good endorphins that help shake off stress and boost our mood.
3. Prioritize sleep
When we’re stressed, sleep is often the first thing to go, but quality sleep is crucial for resilience. Let’s aim for a consistent sleep schedule: cut down on screen time before bed and create a relaxing wind-down routine, even if it’s just 10 minutes.
4. Say no (without guilt)
We all have limits. And while it can be tough to say no, setting boundaries is one of the healthiest things we can do. It’s okay to protect our time and energy – we’re better for ourselves and others when we do.
5. Make time for joy
Whether it’s reading, gardening, cooking, or just watching a favorite show, carving out time for things we enjoy is essential to our well-being. Laughter and fun are powerful stress relievers.
6. Talk it out
Sometimes just talking about what’s bothering us can lift the weight off our shoulders. Whether it’s a trusted friend or a family member, we don’t have to carry everything alone. When professional help is needed, reaching out isn’t a sign of weakness; it’s a strong, courageous step toward taking control of our lives. In person or online, there are many qualified professionals ready to help us strengthen our mental health. Prioritizing emotional wellness is one of the most critical choices we can make.
7. Practice gratitude
Remember that Harvard study? Taking a minute each day to jot down three things we’re grateful for can shift our mindset and help us notice the good in our lives, even when things feel overwhelming. Try it today.
Stress Awareness Month is a powerful reminder that self-care isn’t a luxury, it’s a necessity. We are not alone in feeling overwhelmed from time to time. The key is to acknowledge it, address it and giving ourselves grace along the way.
Life throws challenges our way, but how we navigate them can make all the difference. Let’s make April the month we take a breath, check in with ourselves, move our bodies and start a new habit that helps us feel a little lighter and a lot more empowered. We owe it to ourselves, and the people we care about, to make our well-being a priority.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
