Introduction: Let’s Talk About Stress

April is Stress Awareness Month, and while the topic might sound familiar, many of us carry stress without realising the full impact it has on our minds and bodies. Stress doesn’t just come from big events. It builds slowly, drip by drip, until one day, we snap at someone we care about, can’t sleep, or feel like we’re running on empty.

As a therapist, I work with people every day who feel overwhelmed, stuck, or burnt out. If that’s you, know this: stress isn’t a personal failure. It’s a signal. And it can be managed with the right tools and support. In this post, I’ll help you understand:

- What stress actually is

- How to recognise it before it spills over

- Practical ways to reduce stress

- And when talking to someone can help

What Is Stress, Really?

Stress is your body’s natural response to perceived threats or challenges. In small doses, it can motivate us. But chronic stress, the kind that lingers over weeks or months, can wear us down emotionally and physically.

Acute vs. Chronic Stress:

- Acute stress is short-term, like nerves before a presentation.

- Chronic stress builds over time, often linked to work, caregiving, trauma, or health concerns.

From a nervous system perspective, stress can activate your fight, flight or freeze responses. Over time, this dysregulation can lead to burnout, anxiety, or even depression.

The Bucket Metaphor: How Stress Builds Up

Imagine everyone has an invisible bucket they carry with them. Every stressful moment, a bad night’s sleep, pressure at work, money worries, family tension, adds a few drops to that bucket. Usually, we can cope if we have ways to let some of the water out. But when life is relentless, and there’s no time to rest or reset, that bucket gets full. Eventually, it spills. That "spill" might look like:

- Snapping at someone over something small

- Crying out of the blue

- Getting ill more often

- Feeling numb or detached

- Overthinking everything

- Struggling to find motivation

The point is: we all have buckets. It’s not about never feeling stressed, it’s about noticing when you’re getting full, and finding ways to release the pressure before it overflows.

Signs You Might Be More Stressed Than You Realise

Stress isn’t always obvious. Here are some signs your bucket might be nearing its limit:

- Constant fatigue, even after rest

- Trouble falling or staying asleep

- Feeling anxious, irritable, snappy or tearful for no clear reason

- A tight chest, stomach issues or frequent headaches

- Difficulty concentrating or brain fog

- A loss of interest in things you usually enjoy

- Overthinking or difficulty making decisions

- Withdrawing from people or avoiding tasks

- Drinking more or comfort eating to cope

- struggling with routines

If any of these resonate, it could be a sign your body is under more pressure than it’s designed to carry and is asking for care.

5 Simple, Therapist-Endorsed Strategies to Reduce Stress

You don’t have to overhaul your life to feel better. Small, consistent changes can help your nervous system feel safer and more regulated.

1. Start Your Day with Grounding

Before reaching for your phone, place your feet on the floor and take three slow, deep breaths. In through your nose, hold and then out through your mouth. Notice what you see, hear, and feel. Grounding reorients your body and mind, setting a calmer tone. It sounds simple, but it helps signal safety to your brain and body.

2. Name What You’re Feeling

Stress can feel chaotic until you name it. Try saying to yourself, “I feel overwhelmed today,” or “I’m under a lot of pressure.” Naming your feelings takes away some of their power and can activate your brain’s self-soothing circuits.

3. Set Healthy Boundaries

You don’t have to say yes to everything. Whether it’s work, social plans, family requests, extra commitments or turning off notifications in the evening, give yourself permission to say no, or not now.

4. Prioritise Self-care

What helps you feel even 5% better? A short walk? Music? Talking to someone you trust? Laughing at a silly video? These moments don’t need to be big, they just need to help let a little stress out of your bucket.

5. Be Kind to Yourself 

Stress often comes with self-criticism: “I should be coping better.” But shame only adds more weight. Try speaking to yourself like you would a friend who’s struggling, with patience, care, and gentleness.

When to Seek Support

Sometimes stress can feel too much to manage alone—and that’s okay. You might benefit from therapy if:

- You feel stuck in cycles of overthinking or exhaustion

- You’re constantly on edge or exhausted

- You’re experiencing burnout or compassion fatigue

- Stress is affecting your work, relationships, or health

- You want to understand yourself better and build lasting coping strategies

Talking to a therapist can help. As a trauma-informed therapist, I offer a warm, confidential space where we can explore what’s underneath the stress In therapy, we don’t just talk about what’s hard, we explore what might help. Together, we can figure out what’s filling your bucket, and work on healthier ways to lighten the load.

Getting Started

If you’re feeling overwhelmed, I offer a free, 20-minute consultation so you can ask questions and see if therapy feels like a good fit. Use the contact form, automatic booking link or email to schedule an initial consultation, where we’ll discuss your needs and how I can help.

Stress doesn’t mean you’re weak. It means you’re human.

And this Stress Awareness Month, maybe your biggest act of strength is giving yourself permission to pause, reflect, and ask for the support you deserve.