April is National Stress Awareness Month, a time to raise awareness about the causes and effects of stress—and most importantly, how to manage it. While stress is a natural part of life, too much of it can take a toll on your body and mind. The good news? There are practical tools you can use to reduce its impact and regain control.
What Is Stress?
Stress is your body’s response to a challenge or demand. It can be triggered by anything from a busy schedule to a major life change. While a small amount of stress can be helpful, chronic stress can affect your mood, sleep, energy, and even brain function.
What Causes Stress?
Everyone experiences stress differently, but some common triggers include:
- Financial concerns
- Work or school demands
- Health issues
- Relationship challenges
- Major transitions or uncertainty
- Feeling overbooked or out of control
How to Recognize Stress
Stress often reveals itself in both physical and emotional ways:
- Headaches or muscle tightness
- Trouble sleeping or chronic fatigue
- Irritability, anxiety, or mood swings
- Difficulty concentrating
- Digestive problems or appetite changes
How Stress Affects the Body and Brain
Over time, chronic stress can contribute to serious health conditions like high blood pressure, heart disease, depression, and immune system issues. It also impacts your brain’s ability to function.
In a fascinating TED Talk by Madhumita Murgia, you can learn how stress affects brain size, structure, and function—especially in areas responsible for memory and learning. Understanding this helps us see why managing stress is essential not just for our health, but also for our mental clarity and emotional balance.
A Simple Strategy: The Four Ds
To ease daily stress, try using the Four Ds method when tackling your to-do list:
- Delete – Remove low-priority tasks with minimal consequences. Let go of what’s not essential.
- Delegate – Ask for help from coworkers, friends, or family—or hire help if possible. You don’t have to do it all.
- Defer – Postpone tasks that are important but not urgent. Save them for when you have more time or energy.
- Decrease – Simplify your tasks. For example, cook a crockpot meal or purchase a group gift instead of managing it all yourself.
The Four Ds can help reduce that overwhelmed feeling and give you a clearer plan for your day.
Other Stress-Reducing Tips
- Exercise regularly – It boosts your mood and lowers stress hormones.
- Get enough sleep – Prioritize rest to recharge.
- Practice mindfulness or deep breathing – These simple tools can calm your nervous system.
- Stay connected – Talk things out with a trusted friend or professional.
- Do things that bring you joy – Music, reading, nature, or even just sitting quietly can make a big difference.
This Month, Check in With Yourself
During National Stress Awareness Month, take time to reflect on how you’re feeling. Recognize the signs of stress, explore tools like the Four Ds, and consider watching the TED Talk on stress and the brain for more insight. A few small changes can have a big impact on your well-being—this month and beyond.