Stress: Recognize it, don’t ignore it

April is Stress Awareness Month, which makes it a good time to check in with yourself.

Stress touches all of us, whether we’re managing daily responsibilities, navigating relationships, or just trying to keep up with everything life throws our way. A little stress is normal. But when it builds up or sticks around too long, it can impact both your mental and physical health.

The good news is that stress gives off signals. When we learn to recognize those signs, we can take steps to manage it in a healthier way.

What stress looks like

Stress doesn’t always show up the way people expect. It’s not always dramatic or obvious. Sometimes it creeps in quietly. It can affect your body, your thoughts, your mood, and your behavior.

Here are some common signs to watch out for:

Physical Symptoms

• Headaches or muscle tension
• Trouble sleeping or always feeling tired
• Upset stomach, nausea, or changes in appetite
• Getting sick more often

Emotional Signals

• Feeling overwhelmed, anxious, or easily irritated
• Mood swings or low motivation
• Feeling disconnected from others or yourself
• Persistent sadness or hopelessness

Thinking and Focus

• Trouble concentrating or making decisions
• Racing thoughts or constant worry
• Forgetfulness
• Negative thinking or self-doubt

Changes in Behavior

• Avoiding people or activities
• Skipping school, work, or other responsibilities
• Relying on food, substances, or screens to cope
• Changes in routines or hygiene

Stress can show up differently

For teens

Teenagers deal with a lot. School, friends, future plans, social media — it adds up. Sometimes, teens may not even realize they’re stressed.

Here are some ways stress might show up:

• Getting irritated easily, especially at home or school
• Pulling away from friends or usual activities
• Struggling in school or losing interest in things they used to enjoy
• Constant worry about grades or fitting in
• Using social media, gaming, or food as an escape
• Complaints about headaches or stomachaches without a medical cause

It’s OK to not be OK. Asking for help doesn’t mean something is wrong, it means you’re taking care of yourself.

For working professionals

Balancing a job, family, and personal life can be a lot. When stress becomes constant, it can lead to burnout.

Signs to watch for include:

• Feeling like you always have to be “on”
• Constant tiredness, even after sleeping
• Finding it hard to unplug from work
• Getting short with others or feeling detached
• Relying on alcohol, food, or screen time to relax
• Noticing tension at home or in relationships

Stress is not a sign of weakness. In fact, recognizing it and doing something about it takes real strength.

Your body is a warning light

Stress is your body’s way of telling you something needs attention. It’s like a warning light. If you ignore it, it doesn’t go away,  it just gets louder. Left unchecked, stress can lead to bigger issues with your health, relationships, and overall well-being. But when you notice the signs early, you can take steps to manage it before it builds up.

What you can do

You don’t need a big plan to start feeling better.

Here are a few simple things that can help:

• Check in with yourself regularly. Ask, “How am I really doing?”
• Talk to someone. A friend, family member, or professional support can make a big difference.
• Make time for small things that help you feel calm — a walk, music, journaling, or even just taking a few deep breaths.
• If stress feels like too much, reach out. Help is available, and support works.

One last thought

Everyone feels stress. This month, take a little time to notice the signals in yourself and in those around you. A small moment of awareness can be the first step toward feeling better.

At Rosecrance Therapies, we believe mental health matters every month of the year. If you or someone you care about is struggling, we’re here to help. You’re never alone.