Expert insights from Erica Bales, LCSW, Senior Therapist, for National Stress Awareness Month – April 2025
Stress can affect people in very different ways. Some feel it in their body, others in their thoughts, emotions or behaviors. During National Stress Awareness Month, Monarch wants to help you learn how stress shows up in your life so you can manage it in a way that works best for you.
Understanding Your Stress Response
“Coping with stress is different for everyone,” says Erica Bales, LCSW, Senior Therapist at Monarch. “Some people feel it physically, others mentally or emotionally and some in the way they act.”
Knowing your personal stress response, including where it starts and how it affects you, is the first step to managing it effectively.
Types of Stress Responses
- Somatic Responders (Body-Based): You notice stress first in your body. You might feel headaches, muscle tension, stomach issues or shortness of breath. Your physical symptoms often show up before you’re even aware that you’re stressed.
- Cognitive Responders (Thought-Based): Your mind becomes overactive. You might replay events, imagine worst-case scenarios or have trouble concentrating or sleeping due to racing thoughts.
- Affective Responders (Emotion-Based): Emotional changes are often the first signs of stress, with feelings of sadness, irritability, overwhelm or emotional numbness emerging, even before you fully understand what’s wrong.
- Behavioral Responders (Action-Based): You notice stress through your actions. You might procrastinate, isolate yourself, overeat, fidget or increase your use of substances or screen time.
How to Manage Your Stress Response
Once you understand your main stress pattern, you can choose healthy coping tools that match your needs:
- For Somatic Responders: Try calming your body with activities like deep breathing, stretching, progressive muscle relaxation or yoga. (Johns Hopkins Medicine’s Office of Well-Being).
- For Cognitive Responders: Use tools like journaling, guided meditation, mindfulness or “worry time” – time to slow your thoughts and improve focus (Hofmann, 2020).
- For Affective Responders: Practice naming your feelings, talking to someone you trust or using creative outlets like music or art to express emotions. Heart-focused breathing can also help balance mood (Jean-Berluche, 2024).
- For Behavioral Responders: Set routines, use reminders, build support systems and try “if-then” plans like: “If I feel overwhelmed, then I’ll take a walk instead of isolating.”
Seek Supporting
“Therapy is a great place to learn personalized ways to cope,” says Bales. “It’s also a space to explore deeper issues like grief, trauma, or big life changes.”
At Monarch, therapists help clients recognize their stress patterns and build plans that match their unique needs. This personalized support can make managing stress feel more doable and less overwhelming.
One of the people we support shared, “Monarch helped me understand how to know when I’m not okay and how to get back to being okay!”
Seeing Stress as a Message
“Stress isn’t just something to get rid of — it’s your body and mind trying to tell you something,” Bales says. “It’s a signal that something in your life may need attention or change.”
Understanding your stress response helps you respond with care instead of judgment. It allows you to set boundaries, meet your needs and grow stronger through challenges.
Take a Moment Today
If you’re feeling stressed right now, you’re not alone. Everyone goes through hard moments and it’s okay to pause and take care of yourself.
Bales offers this gentle reminder:
“Take a breath. You don’t have to have it all figured out right now. Stress comes and goes like waves — ride them with kindness toward yourself.”
Need Help?
You don’t have to deal with stress on your own. Whether you’ve been feeling overwhelmed for a while or just need someone to talk to, reaching out is a strong and caring choice. At Monarch, our therapists are here to support your journey with compassion.
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References
Jean-Berluche, D. (2024). Creative expression and mental health. Journal of Creativity, 34(2), 100083. https://doi.org/10.1016/j.yjoc.2024.100083
Hofmann, S. G. (2020). The anxiety skills workbook: Simple CBT and mindfulness strategies for overcoming anxiety, fear, and worry. New Harbinger Publications.
Johns Hopkins Medicine’s Office of Well-Being. Somatic self-care. Johns Hopkins Medicine. Retrieved April 8, 2025, from https://www.hopkinsmedicine.org/office-of-well-being/connection-support/somatic-self-care