April Stress Awareness Month: Methods to Handle Stress
- Zachary Wise
- Apr 3
- 4 min read
April is National Stress Awareness Month, a perfect time to examine how ongoing stress affects our mental and physical health.
This month's awareness topic connects well with job stress and burnout, which we've been covering recently.
In this blog, we'll explore what causes stress, how to spot its warning signs, and simple ways to take control before it takes control of you. We hope you will join us in setting an intention this month (and hopefully going forward!) to handle stress and manage its impact.
Understanding the Impact of Stress
Stress is the way your body naturally responds to challenges. When you face a stressful situation, your body releases hormones that prepare you to handle the threat.
Problems start when stress sticks around too long. Chronic stress keeps your body on high alert constantly, which can damage your health over time.
Common Symptoms and Health Risks
Research shows that ongoing stress can lead to:
Heart disease
High blood pressure
Weakened immune system
Digestive problems
It can even change how your brain works, affecting your memory and increasing your risk of mental health issues.
Emotional and Physical Signs of Stress
Stress affects everyone differently, but many of the signs are similar in nature. As you move into the month of April, watch for these signs:
Emotional signs:
Feeling irritable or anxious
Trouble focusing
Mood swings
Feeling overwhelmed
Physical signs:
Headaches
Tense muscles
Chest pain
Feeling tired all the time
Changes in appetite
Sleep problems
Behavioral signs:
Avoiding others
Putting things off
Nervous habits
Using more alcohol or other substances
Many people get so used to these symptoms that they don't even recognize them as stress signals anymore.
Stress and Serious Health Problems
Left unchecked, chronic stress doesn't just make daily life harder; it can also lead to major health problems:
Heart issues (including heart disease and high blood pressure)
Getting sick more often due to a weakened immune system
Stomach and digestive problems
Hormone imbalances
Sleep disorders
Weight issues
Mental health problems like depression and anxiety
Your mind and body are deeply connected, and stress affects both in powerful ways.
How to make stress your friend by Kelly McGonigal
Kelly McGonigal, a health psychologist, Stanford University lecturer, and author of several books, presented a helpful concept for managing stress in her 2013 TED Talk that still applies today.
McGonigal, K. (n.d.). How to make stress your friend [Video]. TED Talks.
Easy and Effective Stress Management Techniques
Small changes can make a significant difference in managing stress. These are some of the best ways to help mitigate the effects:
Move Your Body
One of the best stress fighters is something we all can do: move our bodies.
When you exercise regularly, your body makes endorphins. This natural chemical lifts your mood and reduces stress hormones.
You don't need intense workouts to feel better. Taking a 30-minute stroll, practicing gentle yoga, or dancing to beloved tunes can assist. What matters most is doing something consistently rather than how hard you push yourself.
Practice Deep Breathing and Mindfulness
Your breath is a powerful tool that's always with you. Deep breathing sends signals to your brain to calm down. Try this simple technique when stress hits:
Breathe in slowly through your nose for 4 counts
Hold for 2 counts
Breathe out slowly through your mouth for 6 counts
Repeat for 2-3 minutes
Mindfulness meditation takes this further by training your mind to stay in the present moment instead of worrying about the future or dwelling on the past. Even 5 minutes daily can help lower your stress levels over time.
Build Healthy Routines
Small daily habits can build your stress resistance:
Get regular sleep by keeping consistent bedtimes
Stay hydrated and eat nutritious foods
Cut back on caffeine and alcohol, which can make anxiety worse
Take short breaks during work—even 5 minutes can reset your stress response
Connect with people who make you feel good
Remember, managing stress isn't about removing all stressors (which is often impossible). It's about building your ability to handle them better.
Resources
Ben Pearson, LCSW and Clinical Director at Chateau Health & Wellness, wrote a comprehensive guide to managing stress. Although the guide is targeted at those who struggle with addiction, the ideas and strategies are applicable to everyone.
At Chateau Health and Wellness Treatment Center, we understand that managing stress isn't always something you can do alone. Our team is committed to walking alongside you on your path to better mental and physical health. We believe that everyone deserves support during challenging times, and our comprehensive approach to wellness addresses the whole person from mind, body, and spirit.
If you're feeling overwhelmed by stress or concerned about burnout, please know that we're just a phone call away. Our experienced counselors and wellness specialists are ready to listen, understand your unique situation, and help you develop personalized strategies for reclaiming your wellbeing. Together, we can build the resilience you need to thrive, not just survive.
Take that first step toward a healthier relationship with stress today. Call us at (435) 222-5225 to learn how we can help you restore balance and joy to your life.
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Sources & Expert Contributions
Ben Pearson, LCSW – Clinical Director
With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.
About The Author
Zachary Wise, Trauma Recovery Advocate & Mental Health Educator
With eight years of experience in treatment and recovery. Combining professional expertise and personal experience, he helps individuals heal from trauma, addiction, and mental health challenges. As a writer and speaker, he focuses on trauma-informed care, resilience, and holistic healing, empowering others with practical strategies for lasting recovery.