Stress Awareness: Breaking Free From the Web of Overwhelm

Justice for My Jewel ♕  ●  April 15, 2025  ●  4 min read

April is Stress Awareness Month – a timely reminder that while stress is a part of life, it doesn't have to control your life. If you are navigating careers, family responsibilities, community leadership, and personal reinvention, you may often carry more than your fair share. And though some stress can motivate you to grow and rise to challenges, chronic stress can become a silent thief – robbing you of peace, clarity, health, and joy.

Let’s pull back the curtain on what stress really looks like, how it shows up in your life, and most importantly – how to stop it from becoming burnout.

What Is Stress?

Stress is the body's natural reaction to a perceived threat or demand. When you experience stress, your body releases hormones like cortisol and adrenaline. This response is meant to help you in short bursts – but when it becomes constant, it can wear you down.

According to the American Psychological Association, over 75% of adults report physical or emotional symptoms of stress. And women, particularly those in caregiving or leadership roles, often experience higher levels due to multitasking, emotional labor, and societal expectations.

Recognizing the Symptoms of Stress Overload

Stress doesn’t always scream – it often whispers. It creeps in, one tight muscle or foggy thought at a time.

Here are some common signs you may be in stress overload:

• Physical symptoms: Headaches, back pain, digestive issues, fatigue, insomnia, or frequent colds.

• Emotional signs: Irritability, anxiety, low mood, mood swings, or a sense of hopelessness.

• Mental signs: Difficulty concentrating, forgetfulness, racing thoughts, or constant worry.

• Behavioral shifts: Overeating or loss of appetite, withdrawing from loved ones, procrastination, or turning to alcohol, caffeine, or sugar for relief.

Left unchecked, chronic stress can contribute to serious conditions like high blood pressure, heart disease, diabetes, or depression.

Good Stress vs. Bad Stress

Not all stress is bad. The key is understanding the difference:

• Eustress is positive stress – the kind that inspires, motivates, and challenges you to grow. Think of the stress you might feel when preparing for a big presentation, starting a new business, or learning a new skill.

• Distress is negative stress – the kind that overwhelms, paralyzes, or leads to emotional and physical burnout.

The goal isn’t to eliminate stress entirely but to manage and respond to it in healthier, more empowered ways.

Breaking Free From the Web of Overwhelm

Stress becomes burnout when you constantly ignore your inner signals. Here’s how to start reversing that trend:

1. Pause and Pay Attention

2. Your body is always speaking. Tune in. Do a daily body scan or journal check-in:

3. How Am I feeling – physically, emotionally, mentally?

4. What’s draining me, and what’s nourishing me?

Awareness is the first step to change.

2. Breathe Like You Mean It

One of the quickest tools to shift your state is your breath. Try this:

• Inhale for 4 counts

• Hold for 4

• Exhale for 6

• Repeat 3-5 times

This simple practice activates the relaxation response in your nervous system.

3. Set Boundaries Without Guilt

Overcommitting is a major stressor. Learn to say yes to yourself first before saying yes to everyone else. Boundaries are not walls – they are bridges to your peace.

4. Practice the Power of “No”

No is a full sentence. Use it to protect your energy, your rest, and your sacred time.

5. Feed Your Mind and Spirit

Start your day with intentional practices:

• Prayer or meditation

• Listening to uplifting music

• Reading scripture or a motivational quote

• Drinking tea with intention

These rituals ground you and help you face the day with resilience.

6. Move That Body

Physical activity, even a 10-minute walk, helps release stress hormones and boosts endorphins (your feel-good chemicals). Stretching, dancing, or a slow yoga flow can do wonders.

7. Connect With Your Tribe

Isolation can increase stress. Whether it’s a friend, a support group, or a faith-based community, connection reduces feelings of burden.

Living Life as Stress-Free as Possible

You can’t eliminate every challenge, but you can transform how you respond. Here are a few tips for long-term stress resilience:

• Prioritize Sleep: Aim for 7-8 hours a night. Your body restores itself while you rest.

• Declutter Your Environment: Chaos in your space adds to chaos in your mind.

• Practice Gratitude Daily: Even in tough times, there’s always something to be thankful for.

• Laugh Often: Laughter releases tension and instantly resets your emotional state.

• Seek Help When Needed: Therapy, coaching, and support groups are powerful tools. Asking for help is not weakness – it’s wisdom.

Final Word

Stress may visit, but it doesn’t have to move in. As you move through April, give yourself permission to slow down, breathe deep, and nurture your nervous system. Your peace is sacred. Guard it like a jewel.

You deserve to live from a place of grace, strength, and serenity – not just during Stress Awareness Month, but every day of your life.

Be well, be whole, and be kind to yourself. ◼

Resource: American Psychological Association. (2023). Stress in America™ Survey. Retrieved from https://www.apa.org/news/press/releases/stress

#StressAwarenessMonth     #JusticeForMyJewel     #ReignExperience