April marks Stress Awareness Month, but let’s be honest – most of us don’t need a reminder that stress exists. What we do need is a better way to handle it before we reach the point of burnout.
Some stress is obvious: the tight chest before a big presentation, the racing thoughts before an exam. But the real problem is chronic stress – the kind that creeps in unnoticed until you’re constantly exhausted or struggling to focus.
Your body tends to notice stress before you do. Tension headaches, poor sleep, digestive issues, and persistent fatigue aren’t just random – they’re warning signs. Over time, unchecked stress can fuel anxiety, depression, and increase the risk of physical health conditions.
Stress doesn’t always show up in obvious ways. Sometimes, it’s:
- Feeling numb or disconnected from things you usually enjoy
- Mindlessly scrolling your phone or binge-watching shows to escape problems
- Forgetting things or struggling with simple decisions
- Constantly feeling “on edge”
- Turning to alcohol, food, or other habits to cope
- Losing patience over small things
What actually helps?
Advice to “just relax” or “don’t work so hard” are well-intended, but they’re vague and unhelpful. Here are some ideas that might be useful for you…
- Protect your focus – Constant notifications, emails, and social media keep your brain in fight-or-flight mode. Try silencing non-essential alerts or setting specific check-in times. Your nervous system will thank you.
- Take a breath – You might wonder what’s the point of breathing exercises, but they provide short-term relief when you’re feeling overwhelmed. Try this guided breathing exercise. In moments of stress, it helps your body to slow down and ease the tension.
- Limit “Doom time” – If you find yourself spiralling into worry, try a ‘stress container’ method. Set aside 5-10 minutes to write down everything on your mind – let your mind worry. After your 5-10 minutes, close the notebook or app and move on. This can help stress from bleeding into your entire day.
- Do what’s necessary – Look at your commitments and ask: What actually needs to be done? What can be postponed or delegated? Stress often comes from saying ‘yes’ to more than you need to take on.
- Prioritise people who uplift you – Some connections drain you, others lift you up. Be intentional about spending more time with those who make life feel lighter, even if it’s just for a quick chat.
Managers have their role to play
Stress isn’t just an individual problem; it’s often baked into workplace culture, school environments, and organisational expectations. If you’re in a management or senior management role, the power dynamic tilts in your favour. Consider:
- Setting realistic expectations – If your team is constantly overwhelmed, it’s not a resilience issue, it’s a workload issue. Encourage sustainable pacing.
- Normalise breaks – Many people take cues from managers. If you never switch off, some will feel they can’t either.
- Creating psychological safety – Employees and students are unlikely to speak up about stress if they fear backlash. Actively ask how they’re coping and model openness about stress management.
- Reassessing the “always-on” culture – Late-night emails, unspoken expectations of overwork, and a lack of boundaries fuel chronic stress. Clear, reasonable working hours aren’t just nice to have – they boost performance and retention.
Stress is a normal part of life and, in healthy doses, it can be a helpful motivator. The key is learning to manage stress before it manages you. Small, consistent changes matter more than big, unsustainable ones. And if stress ever feels like it’s taking over, reaching out for support – whether through a friend, therapist, or trusted colleague – isn’t a weakness, it’s wisdom.
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