Stress Awareness Month: How to Manage Stress and Avoid Burnout

Each April, healthcare professionals, educators, and wellness advocates come together to recognize Stress Awareness Month. Since 1992, this national observance has served as a valuable reminder of the role stress plays in our lives—and what we can do to manage it. In today's fast-paced world, where burnout is common and anxiety is widespread, taking time to understand and address stress is more important than ever.

Understanding Stress: What It Really Is

Stress isn't always a bad thing. In small doses, it can help us rise to challenges, stay focused, and even improve performance. But when stress becomes chronic, it can take a serious toll on our physical and mental health.

The American Institute of Stress reports that about 33% of people feel extreme stress, and up to 77% experience stress that affects their physical health. Common symptoms of chronic stress include:

• Headaches

• Digestive issues

• Fatigue

• Insomnia

• Mood swings

• Weakened immune system

Left unchecked, stress can also increase the risk of more serious conditions like high blood pressure, heart disease, anxiety disorders, and depression.

Chronic stress can manifest physically as well as emotionally

Common Causes of Stress

Stress can come from many directions: work, family responsibilities, financial strain, health issues, or even just the pressure to "do it all."

According to the American Psychological Association's 2023 Stress in America survey, the top reported sources of stress include:

• Inflation and cost of living

• Work-related pressures

• Family responsibilities

• Health concerns

• Political and social unrest

Everyone experiences stress differently, which is why it's so important to understand your own triggers and patterns.

Healthy Ways to Manage Stress

Move Your Body

Exercise is one of the most powerful stress-reduction tools available. When you move your body, whether through walking, jogging, dancing, or lifting weights, your brain releases chemicals like endorphins that act as natural mood boosters. Physical activity also helps regulate cortisol levels, which is the hormone most closely associated with stress. Even short bursts of exercise can reduce tension and elevate your overall sense of well-being.

You don't need a gym membership to benefit from movement. Gardening, playing outside with your kids, or doing a 10-minute stretch routine can be just as effective. The key is consistency. Find something you enjoy and make it part of your daily rhythm. It’s not about intensity—it’s about making movement a regular outlet for releasing built-up stress and reconnecting with your body.

Regular movement, even light exercise, can dramatically reduce stress and improve mood

Prioritize Sleep

Sleep and stress have a complicated relationship. Poor sleep contributes to heightened stress levels, and stress can make it difficult to get restful sleep. When you're sleep-deprived, your brain has a harder time regulating emotions, concentrating, and coping with even mild challenges. Over time, this can lead to a cycle of anxiety, fatigue, and irritability that feels hard to break.

Prioritizing sleep means creating habits that support healthy rest: setting a consistent bedtime, avoiding screens before bed, limiting caffeine late in the day, and creating a peaceful sleep environment. If you're dealing with racing thoughts at night, journaling or practicing breathing exercises before bed can help quiet your mind. Remember, sleep isn’t a luxury—it’s a foundation for resilience.

Creating a sleep-friendly environment helps your body and mind recover from daily stress

Practice Deep Breathing or Meditation

You don’t need an hour-long yoga session to lower your stress. Even a few minutes of slow, intentional breathing can activate your body’s relaxation response, slowing your heart rate and calming your mind. Deep breathing, meditation, and mindfulness techniques are all proven methods for managing anxiety and stress, and they’re accessible anytime, anywhere.

Start small. Try inhaling deeply through your nose for a count of four, holding it for four, and exhaling through your mouth for a count of four. Do this for just two minutes and see how you feel. Apps like Calm or Headspace can guide you through short meditations. Over time, practicing mindfulness can help you become more aware of stress triggers and better equipped to respond rather than react.

Mindfulness and breathing exercises help regulate emotional responses and reduce anxiety

Set Boundaries

Many people experience chronic stress because they’re overcommitted and overstretched. Whether it’s taking on too much at work, saying yes to every invitation, or not protecting time for rest, the result is the same: burnout. Learning to set boundaries is one of the most effective ways to regain control over your time, energy, and emotional bandwidth.

Start by recognizing what drains you and what restores you. Practice saying no—kindly but firmly—to obligations that don’t align with your values or well-being. Communicate clearly with family, coworkers, or friends about your needs. Boundaries aren’t about shutting people out; they’re about showing up as your best self by making space for rest, balance, and recovery.

Talk to Someone

Stress becomes heavier when it’s carried alone. Talking to someone—a trusted friend, a family member, a doctor, or a licensed therapist—can offer a new perspective, emotional relief, and even solutions you hadn’t considered. Verbalizing what you’re feeling can help organize your thoughts and reduce the sense of overwhelm.

If you're unsure where to start, a simple conversation with your healthcare provider can be a great first step. They can help determine whether professional counseling, lifestyle changes, or other resources might benefit you. Reaching out is not a sign of weakness—it’s a wise and courageous step toward feeling better and getting the support you need.

A simple, honest conversation can be a powerful first step in managing stress.

When to Seek Help

If you feel like stress is affecting your relationships, your work, or your health, it might be time to get professional support. There is no shame in seeking help—in fact, it’s one of the strongest things you can do.

As a family practice clinic, we often help patients navigate stress through lifestyle coaching, medication when appropriate, and referrals to mental health professionals. You’re not alone.

Small Shifts, Big Impact

You don’t have to overhaul your life to feel better. Even small changes—like taking a 10-minute walk, unplugging from social media for an hour, or journaling before bed—can reduce your stress levels and improve your quality of life.

This April, during Stress Awareness Month, give yourself permission to slow down. Check in with yourself. Make space for rest and reflection. And know that support is available if you need it.

Small rituals of calm can help anchor your day.