April Stress Awareness Month: Methods to Handle Stress
- Zachary Wise
- Apr 3
- 6 min read
Updated: Aug 12
Navigating the complexities of our daily lives often means dealing with stress, a constant companion for many. But what happens when that feeling of being overwhelmed becomes the norm? This blog post will explore how ongoing stress impacts both our minds and bodies, offering practical advice to help you regain control.
What are the main signs and symptoms of chronic stress?
Chronic stress can manifest as a combination of emotional and physical symptoms. You might notice you're more irritable, have trouble focusing, or experience frequent headaches, muscle tension, and sleep issues. These signs are your body's way of telling you that you've been on high alert for too long.
When you're ready to dig deeper, we'll guide you through recognizing these warning signs and share simple, effective methods to handle stress. By understanding the deep connection between your mind and body, you can start building healthier habits and make a lasting change.
Understanding the Impact of Stress
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.
Stress is how your body naturally responds to challenges. When faced with a stressful situation, your body releases hormones that prepare you to handle the threat. However, problems arise when stress lasts too long. Chronic stress keeps your body continuously on high alert, 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.
Methods to Handle Stress: Emotional and Physical Signs of Stress
Stress affects everyone differently. However, many of the signs are similar. 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 social interactions
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 complicate daily life; it can also lead to major health problems, such as:
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
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. The insights from this talk are still relevant today.
McGonigal, K. (n.d.). How to make stress your friend [Video]. TED Talks.
Easy and Effective Stress Management Techniques
Small changes can significantly improve how you manage stress. Here are some of the best techniques 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 produces 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 your favorite tunes can help. 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 five minutes daily can help lower your stress levels over time.
Build Healthy Routines
Creating 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 worsen anxiety.
Take short breaks during work—even just 5 minutes can reset your stress response.
Connect with people who uplift you.
Remember, managing stress isn't about removing all stressors, which is often impossible. It's about enhancing your ability to handle them better.
Resources for Further Support
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 apply to everyone.
Frequently Asked Questions:
• What are some serious health problems linked to chronic stress?
Chronic stress can lead to major health problems, including heart issues like heart disease and high blood pressure, a weakened immune system, and digestive problems.
• How does exercise help with stress?
Regular exercise is a great stress fighter. It helps your body produce endorphins, which are natural chemicals that lift your mood and reduce stress hormones.
• What is a simple deep breathing technique I can try?
A simple technique is to breathe in slowly through your nose for 4 counts, hold for 2 counts, and then breathe out slowly through your mouth for 6 counts.
• What are some behavioral signs of stress?
Behavioral signs of stress can include avoiding social interactions, putting things off, developing nervous habits, or using more alcohol or other substances.
• Can chronic stress affect my brain?
Yes, ongoing stress can change how your brain works, impacting your memory and increasing your risk of mental health issues.
At Chateau Health and Wellness, we understand the profound impact that chronic stress can have on your life. If you've recognized any of the signs in our blog, please know you are not alone, and we are here to help. Our team is dedicated to providing personalized support and guidance to help you navigate your journey toward better health. We invite you to take the first step in reclaiming your well-being. Call us today at (435) 222-5225 and let us partner with you in creating a healthier, happier future.
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About The Author
Zachary Wise is a Recovery Specialist at Chateau Health and Wellness
Where he helps individuals navigate the challenges of mental health and addiction recovery. With firsthand experience overcoming trauma, depression, anxiety, and PTSD, Zach combines over 8 years of professional expertise with personal insight to support lasting healing.
Since 2017, Zach has played a pivotal role at Chateau, working in case management, staff training, and program development.
Danny Warner, CEO of Chateau Health and Wellness
Brings a wealth of experience in business operations, strategic alliances, and turnaround management, with prior leadership roles at Mediconnect Global, Klever Marketing, and WO Investing, Inc. A graduate of Brigham Young University in Economics and History, Danny has a proven track record of delivering results across diverse industries. His most transformative role, however, was as a trail walker and counselor for troubled teens at the Anasazi Foundation, where he directly impacted young lives, a personal commitment to transformation that now drives his leadership at Chateau.
Austin Pederson, Executive Director of Chateau Health and Wellness
Brings over eight years of experience revolutionizing mental health and substance abuse treatment through compassionate care and innovative business strategies. Inspired by his own recovery journey, Austin has developed impactful programs tailored to individuals facing trauma and stress while fostering comprehensive support systems that prioritize holistic wellness. His empathetic leadership extends to educating and assisting families, ensuring lasting recovery for clients and their loved ones.
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.
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