Hello. If you’re reading this, you’re likely familiar with that persistent unease, the racing thoughts, or that feeling of being constantly on edge. Especially now, in April, which is Stress Awareness Month, it’s vital to remember you are not navigating this alone. As your Specialist Wellness Counsellor, I want to connect with you on a human level about what you’re experiencing. It’s important to acknowledge that these feelings are incredibly common. In fact, research here in South Africa indicates that around 1 in 6 adults have experienced significant anxiety (based on 2022 data suggesting 17.8% reported probable anxiety – Craig et al., 2022). So, what you’re feeling is a shared human experience, and it’s something we’re collectively bringing into focus this month.

Think of anxiety as that overly sensitive alarm system within us. It’s designed to alert us to potential threats, but sometimes it misfires, sounding even when things are fundamentally okay. During Stress Awareness Month, we’re encouraged to tune into these internal alarms and explore ways to gently quiet them.

What Might You Be Feeling?

Anxiety manifests uniquely for each of us, but common threads include:

  • A Mind That Won’t Settle: You might find yourself caught in cycles of worry, replaying scenarios, or feeling unable to switch off. This mental chatter can feel amplified when we’re generally more attuned to stress during April.
  • Physical Tension: Perhaps you’re carrying tightness in your shoulders, experiencing persistent headaches, or your stomach feels constantly unsettled. Our bodies often reflect the stress we carry, a connection Stress Awareness Month prompts us to observe.
  • Increased Irritability: You might find yourself feeling more easily frustrated or overwhelmed by everyday situations. Heightened stress levels can certainly contribute to this.
  • Disrupted Sleep: Falling asleep or staying asleep can become a nightly battle as worries keep you awake. The link between stress and sleep is a key focus during this month.
  • A Sense of Restlessness: That inner urge to keep moving, a difficulty in truly relaxing. This can be a clear sign that your stress response is activated.

Simple Practices for Finding Your Ground – Especially During Stress Awareness Month:

This April, as we collectively turn our attention to stress and well-being, let’s consider some accessible practices you can weave into your day to gently ease anxiety and cultivate a sense of calm. These aren’t instant solutions, but they are meaningful steps you can take towards greater peace.

  1. Connecting with Your Body:
  • The Power of Breath: Take a moment with me now. Inhale slowly and deeply through your nose, allowing your abdomen to rise. Exhale fully through your mouth. Repeat this a few times. It’s a direct pathway to calming your nervous system (Commachameleon, 2024). Let’s make mindful breathing a regular anchor during this Stress Awareness Month.
  • Engaging Your Senses: Bring your awareness to your surroundings. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple act of presence can gently pull you away from anxious thoughts. Use this grounding as a way to actively reduce stress this April.
  1. Gentle Shifts in Your Routine – Prioritizing Stress Reduction:
  • Movement as Medicine: Gentle physical activity, whether a walk in nature, some mindful stretching, or simply putting on music and moving, can release held tension and lift your spirits (ASCHP, 2024). Let’s make mindful movement a part of your stress care this month.
  • Nourishing Yourself: Pay attention to how different foods make you feel. Opting for balanced meals and staying well-hydrated can provide a more stable foundation for managing stress. Use April as an opportunity to explore the connection between food and your well-being.
  • Creating Space for Sleep: Even small adjustments to your bedtime routine can improve the quality of your rest. Consider creating a calming evening ritual to prepare your mind and body for sleep. Prioritizing sleep is a cornerstone of stress management, particularly highlighted this month.
  1. Working with Your Thoughts – Cultivating a Mindful Approach to Stress:
  • The Gift of Journaling: Sometimes, giving your worries a physical form by writing them down can lessen their power. Let’s explore journaling as a tool for processing stress during April.
  • Questioning Your Worries: When you notice anxious thoughts arising, try gently asking yourself: “What evidence do I have for this thought?” or “Is there another perspective I could consider?” Let’s practice questioning stressful thought patterns this month.
  • Practicing Self-Compassion: Treat yourself with the same kindness and understanding you would offer a dear friend who is struggling. Let’s make self-compassion a central practice during this month focused on well-being.
  1. Connecting with Your Support System – Building Resilience During Stressful Times:
  • The Power of Connection: Reaching out to trusted friends, family, or community members can provide invaluable comfort and perspective. Sharing your experiences can lessen feelings of isolation. Let’s nurture our connections this April.
  • Seeking External Support: Remember, there are many individuals and organizations dedicated to supporting well-being. The South African Depression and Anxiety Group (SADAG) is a valuable resource. (Their contact information is readily available online.) Please know that seeking support is a courageous step, especially during Stress Awareness Month.

Knowing When to Reach Out Further – Prioritizing Your Well-being This April:

While these practices can be helpful, there are times when the weight of anxiety feels too heavy to carry alone. If you find that your worries are consistently disrupting your life, impacting your ability to function, or causing significant distress, please consider reaching out to healthcare professionals who can offer more specialized support, such as your GP, a psychologist, or a psychiatrist. Let’s use this Stress Awareness Month as an opportunity to prioritize your well-being and seek the level of support you need.

Moving Towards Greater Calm – Embracing Well-being This Stress Awareness Month:

Navigating anxiety is a journey, and I am here to walk alongside you, offering guidance and support. By focusing on nurturing your overall well-being and developing practical coping strategies, you can learn to navigate life’s challenges with greater resilience and cultivate a deeper sense of calm, especially during this month dedicated to understanding and managing stress. Please remember, taking care of yourself is an act of strength, and I am here to support you in taking those meaningful steps.

Note: This article is intended for informational purposes only and should not be considered professional advice. Please consult with a qualified professional for any health concerns you may have.

The Author: Robert Ellison (Specialist Wellness Counsellor)

More about Robert Ellison: https://www.vitanova.co.za/meet-the-team/robert-ellison-specialist-wellness-counsellor/

To schedule a session with the author or any of our counsellors at Vita Nova, please contact us on 0712979992, or go to www.vitanova.co.za. We offer a range of counselling services and have interns that can provide you with assistance for free if you are not in a position to afford therapy.

For 24 hr assistance on mental health matters contact SADAG on 0800 567 567

Help is always available.

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