Authored by Dr. Peter R. Neal, PhD, LPC
Director of Behavioral Health Services

April is Stress Awareness Month, and if the mere thought of stress has you feeling tense, you’re not alone. Stress affects everyone, but it doesn’t have to control your life.

Stress is often misunderstood as just an event or something we “have,” but it’s our response to stressors—like a work deadline, a family disagreement, or a flat tire. Stress can show up in the form of muscle tension, shallow breathing, upset stomachs, and racing thoughts. Emotionally, it can bring anxiety, nervousness, irritability, or even anger. It’s different for everyone.

The physical signs of stress are hard to ignore – tightness in the chest or shoulders, muscle aches, and gastrointestinal issues like an upset stomach, diarrhea, or constipation. Mentally, stress often manifests as racing thoughts, difficulty concentrating, or a sense of being overwhelmed. If left unchecked, stress can impact both your physical and emotional well-being, leading to chronic health problems over time.

Simple Ways to Manage Stress

While stress is inevitable, how we respond to it makes all the difference. The good news is there’s ways to manage it. Here are a few practical strategies to reduce stress and improve your overall health.

1. Breathe with Intention
Breathing may seem like an obvious solution, but it plays a critical role in stress management. One effective technique is box breathing or 4x4 breathing. Simply inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds. Repeat this four times and do it multiple times a day to manage stress before it builds up.

2. Stay Hydrated, Move, and Rest
Your body needs the basics to function well—good sleep, regular exercise, and proper hydration. Ensuring you get enough rest, staying active, and drinking water are all essential in building resilience against stress. When your body feels good, it can better handle life’s challenges without being weighed down by stress.

3. Watch for the Warning Signs
Changes in sleep patterns, appetite, energy levels, or mood can signal that stress is taking a toll on your body. If you find yourself feeling more irritable, disconnected, or reaching for comfort foods or alcohol more than usual, it’s time to pay attention. The sooner you recognize these signs, the easier it is to take proactive steps to manage your stress before it becomes overwhelming.

4. Take a Walk, Even a Short One
Sometimes, the best way to de-stress is by stepping away from your environment, even for just a few minutes. A short walk outdoors or a quick movement break can help reset your nervous system. Physical activity helps relieve tension, gives your mind a break, and boosts your overall mood.

5. Consider Professional Support
Therapy isn’t just for times of crisis—it’s for anyone who wants to better manage stress, relationships, or emotional challenges. Whether you’re overwhelmed by work, struggling with family dynamics, or simply looking for ways to function better in your daily life, professional support can help. Many people hesitate to reach out for help, but it’s important to remember that seeking support doesn’t mean you’re broken; it means you’re being proactive about your well-being.

Stress Isn’t Always the Enemy

Not all stress is harmful. In fact, a certain amount of stress can be motivating—it can help us focus and perform at our best when we face challenges. Think of an athlete in the big game. They harness stress, often motivating them perform better. The key is to manage stress so it doesn’t negatively affect your well-being. By learning how to harness stress in a healthy way, you can use it to your advantage, staying productive and balanced while avoiding burnout.

Finally, if you ever feel like you don’t have time to take five minutes out of your day to relax and breathe, that’s exactly when you need it most. Taking small moments throughout the day to check in with yourself and manage stress can make a world of difference in how you feel.

This April, and every day, take the time to manage stress before it takes over. By making small, intentional choices, you can live a healthier, calmer, and more balanced life.

Watch as Dr. Peter Neal demonstrates a quick and effective box breathing technique to help reduce stress and restore calm: