Stress Awareness Month

By: Amy Carroll, MS, MCHES

April is Stress Awareness Month, making it a good time to evaluate the stress in our lives. Whether it’s from work, relationships, or personal challenges, stress can have a significant impact on our mental and physical health. When stress is left unchecked, chronic stress can contribute to high blood pressure, heart disease, and digestive problems. It can also affect the immune system, making us more vulnerable to illness.

Stress affects everyone differently, but some common signs include:

Physical symptoms such as headaches, muscle tension, stomach issues, or sleep issues.
Emotional symptoms such as irritability, anxiety, sadness, or feeling overwhelmed.
Behavioral symptoms like a change in appetite or withdrawal from social activities.
Cognitive symptoms that affect concentration, memory, or thoughts.

So, what are some healthy ways to cope with stress? Here are several strategies you can incorporate into your daily life:

Practice Mindfulness and Meditation. Mindfulness involves focusing on the present moment. Techniques like meditation, deep breathing exercises, or guided imagery can help you relax and clear your mind. Even just a few minutes a day can make a noticeable difference in how you feel. Check out apps like Headspace or Calm or find a short video on YouTube to get started. Also, try something that relaxes you, such as taking a warm bath, drinking herbal tea, or listening to music.
Exercise Regularly. Physical activity is one of the best ways to combat stress. Exercise releases endorphins, which are natural mood elevators, and helps to reduce the physical symptoms of stress like tension and fatigue. Whether it's a walk in the park, a yoga session, or hitting the gym, regular exercise can provide long-term stress relief.
Maintain a Healthy Diet. A balanced diet plays a crucial role in how we feel. Foods high in antioxidants, omega-3 fatty acids, and vitamins can help combat stress. These include berries, leafy greens, fatty fish, nuts, and seeds.
Get Enough Sleep. Sleep is often one of the first things to suffer when stress levels rise. Prioritize getting 7-9 hours of quality sleep per night. Establish a calming bedtime routine, limit screen time before bed, and create a peaceful sleep environment.
Connect with Others Social support is vital when it comes to stress management. Talking to a friend, family member, or counselor can help you process your feelings and gain perspective on a stressful situation.
Set Realistic Goals. Sometimes, stress comes from taking on too much. It’s important to recognize your limits and set realistic goals for yourself. Break larger tasks into smaller, more manageable ones, and prioritize your responsibilities.