International Stress Awareness Day is celebrated on the first Wednesday of November. The movement started over 20 years ago with the International Stress Management Association (ISMA), a British organization focused on identifying and minimizing stress worldwide. Over time, stress awareness has grown, and ISMA has been doing its part to bring about this change.
Let’s explore why identifying and minimizing stress is so important and what you can do throughout this month and your life to prioritize stress management.
What Are the Most Common Signs of Stress?
While unpleasant, stress is our body’s natural response to challenges and demands. However, it can significantly impact our physical and mental well-being when it becomes overwhelming.
The stress response triggers the release of cortisol and adrenaline, hormones that can be beneficial in short bursts to enhance your awareness or keep you awake but potentially harmful when high for long periods.
While everyone reacts differently when stressed, some common signs include the following.
Physical Symptoms
- Persistent headaches and muscle tension
- Changes in appetite and sleep patterns
- Digestive issues
- Increased heart rate and blood pressure
- Frequent colds or infections
- Unexplained aches and pains
- Skin problems or breakouts
Emotional and Behavioral Changes
- Irritability and mood swings
- Difficulty concentrating
- Feeling overwhelmed or anxious
- Social withdrawal
- Changes in daily habits
- Procrastination or neglecting responsibilities
- Increased use of alcohol, tobacco, or other substances
- Memory problems
Stress Management Tips for International Stress Awareness Day
Managing stress can be challenging because everyone experiences it differently, but it’s possible. On this year’s Stress Awareness Day, we encourage implementing these evidence-based strategies that can be adapted to your unique lifestyle and needs.
Create a Mindful Morning Routine
Start your day with intention rather than rushing into it. When you wake up, take 10 minutes for deep breathing, meditation, or gentle stretching. This can all be done in bed, which helps set a calm tone for the day ahead and builds resilience against stressors.
You can incorporate other mindfulness practices, like body scanning or guided visualization, into this routine to center yourself before facing daily challenges.
Exercise Regularly
Aim for at least 30 minutes of moderate exercise most days of the week, choosing activities you genuinely enjoy. Don’t know where to start? The simplest kind of exercise you can start with is walking.
Even something as quick as walking around the block can have a significant positive impact on your well-being. If you’ve never worked out before or haven’t in several years, start small.
Set Healthy Boundaries
Learn to say “no” to additional commitments when your plate is full. Establishing clear boundaries at work and personal relationships helps prevent being overwhelmed and maintains emotional balance. This might mean limiting after-hours work emails, scheduling regular breaks throughout the day, or being selective about social commitments.
Practice Regular Self-Care
Self-care isn’t selfish; it’s essential, especially when dealing with high stress. Schedule regular activities that heal you, whether reading, enjoying our local arts scene, or spending time with loved ones.
Create a self-care routine that addresses your physical, emotional, and spiritual needs, and treat these activities as non-negotiable appointments with yourself.
Develop Time Management Skills
Break large tasks into smaller, manageable steps. Use planning tools, such as pen-and-paper or mobile apps, to prioritize responsibilities and allocate time for work and relaxation. Use time-blocking techniques to create dedicated focus periods and regular breaks throughout your day.
Minimize Stress at Work
Stress often originates or intensifies in the workplace. This Stress Awareness Day, we encourage local businesses to implement stress-reduction initiatives:
- Take advantage of flexible work arrangements when possible
- Share mental health resources with coworkers
- Organize team-building activities that promote wellness
- Take quick breaks as needed
- Explore stress management training programs and consider sharing them around your workplace
- Practice open communication with everyone around you
Seek Professional Support if Necessary
While self-management strategies are valuable, sometimes professional guidance provides the additional support needed to effectively manage stress. If you’re struggling with high stress, you may want to get an appointment with your primary care provider. They can refer you to a mental health specialist who can provide treatment like:
- Individual counseling sessions
- Stress management workshops
- Cognitive behavioral therapy (CBT)
- Mindfulness-based stress reduction
- Group support sessions
- Relaxation technique training
- Stress resilience coaching
How to Participate in International Stress Awareness Day
The International Stress Management Association (ISMA) started International Stress Awareness Day over two decades ago. And while the company operates mostly in the United Kingdom, there’s much you can do on your own to spread the word about the consequences of stress and how to reduce it.
Consider participating in stress awareness activities such as:
- Join local wellness events
- Share stress management tips with colleagues and friends
- Practice stress-reduction techniques with family members
- Attend community mental health workshops
- Organize workplace wellness initiatives
- Participate in group meditation or yoga sessions
- Join support groups or stress management classes
If you’re interested, you can join ISMA’s Online Global Stress & Well-being Summit 2024 on Wednesday, November 6, 2024, to get information from some of the world’s top experts in stress.
Celebrate International Stress Awareness by Taking Care of Your Mental Health
Remember, seeking help for stress management isn’t a sign of weakness—it’s a proactive step toward better health you can take at any time. Don’t wait until you burn out or are in an emotional crisis.
This Stress Awareness Day, commit to your mental health. Contact Onyx Behavioral Health or call us at (888) 242-5716 to learn about our available resources for managing chronic stress.
Michaela Welk, LMHC
Bunny Berman
Tank
Richard E. LoSardo, MD
Christopher Payne
Bernard Benjamin
Tiffany Bellino