April is National Stress Awareness Month, dedicated to increasing our understanding of the impacts of stress on our health and well-being. Stress is a natural response to challenges, and not all stress is “bad” stress. However, our nervous systems aren’t designed to handle long-term stress and it can lead to cognitive, emotional and physical exhaustion.
Many Americans today are navigating a period of heightened stress, driven by factors such as financial instability, strains from family caretaking and pressures at work or school. In 2024, more than 7 in 10 adults reported the future of our nation and the economy as the top two significant sources of stress.
“Symptoms like frequent headaches, fatigue, digestive issues and difficulty sleeping could be your body signaling that you are experiencing more than just temporary stress, which can contribute to more serious conditions if left unaddressed,” said Nicole Stelter, Ph.D., LMFT and director of Behavioral Health at Blue Shield of California.
Fortunately, there are many strategies to reduce and manage stress.
“Many of these techniques may seem surprisingly simple, but when you practice them consistently and integrate them into your daily routine, their impact on your health can be profound,” said Dr. Stelter.
1. Practice breathing exercises
Breathwork is one of the easiest yet most powerful stress reduction techniques. Scientific studies have shown that deep breathing exercises can lower levels of the stress hormone cortisol and even decrease blood pressure. Watch this video of Dr. Stelter demonstrating the box breathing technique, just one of many breathing exercises. Box breathing is especially easy to learn, and you can even do it with your kids.
2. Reconnect with nature
It’s easy to forget that an effective mood booster lies just outside the front door. Being in nature can improve symptoms of anxiety and depression, and research has shown that spending just 20 minutes outside can lower stress levels. “Exercise is a great way to de-stress, and it can be even more beneficial when done outside. A nature break can help to change your whole outlook and give you a break from stress,” said Dr. Stelter.
3. Learn how to meditate (or some other mindfulness activity)
Mindfulness activities, including meditation, are about reducing stress through practicing awareness, getting out of our heads and thinking into the present moment. Meditation can sound intimidating, but it’s just about giving yourself a quiet moment to calm your thoughts and feel present in your body. If you are new to meditation, a good place to start is the body scan meditation, a technique where you simply notice sensations in your body and reflect on them without judgment.
4. Set media boundaries
Finding balance between staying informed about current events and avoiding endless scrolling on social media is so important. These platforms often promote dramatic or negative headlines, keeping us in a state of arousal. “Choose a time of day to consume the news and give yourself a time limit, such as 15 minutes in the morning and evening,” said Dr. Stelter. “You can also try pairing your news consumption with a mindful activity afterward, such as taking a short walk outside or reading a book.”
When to seek help
“Even a small change can have a lasting impact on your health,” said Dr. Stelter. “But while these practices can be beneficial to manage everyday stress, you may benefit from additional support if your symptoms persist or are interfering with your daily life.”
Resources
- 988 Crisis Lifeline is free, anonymous and available in multiple languages. Connect to 988 here.
- Blue Shield members can search for a mental health provider or access self-guided mental health resources on the Mental Health Resource Hub.
- Wellvolution is Blue Shield’s online lifestyle-medicine platform, available at no cost to most members, with tools to support mental health — including the meditation app Headspace.
- For youth mental health resources, visit Blue Shield of California’s BlueSky website.