Stress Awareness Month: How to Recognize and Manage Stress

April marks Stress Awareness Month, a time to deepen our understanding of stress, its effects on the body and mind, and the science-backed ways to manage it effectively.

What Is Stress?

Stress is the body's natural response to any demand or challenge. While short bursts of stress (acute stress) can be helpful in situations like exams or emergencies, chronic stress—long-term, ongoing stress—can lead to serious health problems, including heart disease, depression, and weakened immunity (American Psychological Association [APA], 2021).

The Physiology of Stress

When we perceive a threat, the brain's hypothalamus activates the “fight-or-flight” response by triggering the release of cortisol and adrenaline. These hormones elevate heart rate, increase glucose availability, and prepare the body to react (McEwen & McEwen, 2017). Over time, prolonged exposure to high cortisol levels can impair memory, disrupt sleep, and suppress the immune system.

How to Recognize Stress: Symptoms to Watch For

Stress manifests differently in each person, but common symptoms include:

Physical: Headaches, muscle tension, fatigue, gastrointestinal issues

Emotional: Anxiety, irritability, depression

Behavioral: Changes in appetite, sleep disturbances, social withdrawal

(Johns Hopkins Medicine, 2020)

Here are proven, research-backed techniques to help reduce and manage stress:

1. Mindfulness and Meditation

Mindfulness-based interventions (MBIs) have shown significant effectiveness in reducing symptoms of anxiety and stress. A meta-analysis of 47 clinical trials found that MBIs moderately improve anxiety, depression, and stress outcomes (Goyal et al., 2014).

2. Physical Activity

Regular exercise, such as walking or aerobic activity, lowers stress hormone levels and improves mood. According to the Mayo Clinic (2022), just 30 minutes of exercise per day can significantly improve mental well-being.

3. Sleep Hygiene

Chronic stress often disrupts sleep. Conversely, good sleep is essential for emotional regulation. The National Sleep Foundation recommends 7–9 hours of sleep per night for adults, with a consistent sleep routine shown to reduce cortisol levels (National Sleep Foundation, 2020).

4. Social Support

Engaging with trusted friends, family, or a mental health professional can help process stress and prevent burnout. Social support has been linked to better cardiovascular health and lower allostatic load (Seeman et al., 2019).

When to Seek Help

If stress becomes overwhelming or persistent and begins to interfere with daily functioning, it's time to consult a licensed therapist or healthcare provider.

References

American Psychological Association. (2021). Stress effects on the body. APA. https://www.apa.org/news/press/releases/stress/2021

Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018

Johns Hopkins Medicine. (2020). Stress symptoms: Effects on your body and behavior. https://www.hopkinsmedicine.org/health/wellness-and-prevention/stress-symptoms-effects-on-your-body-and-behavior

Mayo Clinic. (2022). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

McEwen, B. S., & McEwen, C. A. (2017). Stress-induced epigenetic changes and their role in mental disorders. American Journal of Psychiatry, 174(10), 971–984. https://doi.org/10.1176/appi.ajp.2017.16121072

National Sleep Foundation. (2020). How sleep reduces stress. https://www.sleepfoundation.org/sleep-hygiene/how-sleep-reduces-stress

Seeman, T. E., Singer, B. H., Ryff, C. D., Dienberg Love, G., & Levy-Storms, L. (2019). Social relationships, gender, and allostatic load across two age cohorts. Psychosomatic Medicine, 64(3), 395–406. https://doi.org/10.1097/00006842-200205000-00020