Stress is a natural part of our lives – our body’s way of reacting to pressures, whether from school, work, relationships or just daily responsibilities.
Stress is when there is any change to our body or the environment. There are external stresses like being cold or hungry or internal stress of worrying. Our bodies don’t know the difference. It’s all that flight, fight or freeze thing that’s happening.
Some stress may be helpful, like the kind that motivates you to meet a deadline. But too much stress for too long can wear you down, affecting your physical health, mood and ability to manage relationships.
The good news is that there are many simple things you can do each day to remain a little calmer and in control.
Signs You Might Be Stressed
If you are under an abnormal amount of stress or have been feeling stress in your life chronically, you may experience the following outward symptoms:
- Feeling overwhelmed or irritable
- Trouble sleeping
- Headaches
- Muscle tension
- Lack of focus
- Low energy
There are also what I like to think of as ingredients to feeling stressed. I’ve heard this acronym before, and I think it fits well: N.U.T.S.
N stands for novelty, something that you have never experienced before. U is unpredictable, and I think we can all think of things that happen in our life that we could never have planned for. This is a critical cause of stress for many. T is a threat to your ego or your competency as a person is called into question. Think of a situation where you don’t feel 100% confident you can master it. S is for a sense of control, where you feel like you have little or no control over a situation. This is very common.
Simple Tips to Reduce Stress
Here are a few easy things you can try today to feel more relaxed and balanced:
- Take a Deep Breath: When you feel stress rising, stop and take a few slow, deep breaths. Inhale for 4 seconds, hold for 4, exhale for 4. Repeat. It helps calm your nervous system quickly.
- Go For a Walk: Getting outside—even for just 10 minutes—can clear your mind and boost your mood. Nature and movement are a powerful combo.
- Get Good Sleep: Lack of sleep makes stress worse. Aim for 7–9 hours a night and try to keep a regular bedtime.
- Stay Connected: Talking with a friend or loved one can help you feel supported and less alone. Don’t bottle things up—share how you’re feeling.
- Do Something You Enjoy: Read a book, listen to music, draw, dance—anything that brings you joy. Even a few minutes a day can make a big difference.
- Limit Your Screen Time: Too much scrolling can leave you feeling drained. Set limits on news or social media time and give your mind a break.
Stress Can Help Us Grow
Although nobody is ever thrilled to deal with stress in their lives, it does give us a chance to grow because we can’t change and we can’t move forward unless we are challenged.
For parents, think of how trials and tribulations come up in your child’s life. It can be good for them to experience some difficulty because they learn to confront issues and be persistent.
Building resiliency is learning self-forgiveness. It’s OK if we are not perfect. One of my favorites is acknowledging stressful situations and knowing it’s a process. These big pivotal times in our lives are what grow us and change us as people.
Sometimes we view negative events as all bad, but I also tell people that these events form people into who they are. They can be so important to building our character. It’s OK if you fail or if you have a disappointment. That’s temporary. People kind of get in the mindset of something being all bad or something lasting forever.
Resiliency where you can demonstrate that you can handle stress and acknowledge that it isn’t fun is good for the next time you have stress.
Final Thoughts
Stress is a normal part of life, but managing it well can lead to better health, more happiness and a clearer mind. Use Stress Awareness Month as a reminder to take care of yourself and build small habits that help you feel better every day.
If you or someone you love is dealing with stress and it feels out of control, our Behavioral Services team is always ready to help. We offer in-person and video appointments, and we can provide multi-level, integrated services to assist patients.
Our staff is trained to deliver quality, compassionate care with the utmost privacy and respect for the individual and family. Psychiatric registered nurses and licensed providers provide confidential assessments for people who may be having emotional or dependency problems. Visit our website or call (910) 715-3376 for more information.
