5 Simple Self-Care Practices for Stress Awareness Month

April is Stress Awareness Month, a perfect reminder to pause and check in with yourself. If you’ve been feeling overwhelmed, burned out, or emotionally drained, you’re not alone—and you don’t have to keep pushing through on empty.

The good news? Small, intentional steps can go a long way. Here are five quick and powerful self-care tips you can start using today to reduce stress and support your emotional wellness—without adding more to your plate.

1. Start Your Day With One Mindful Minute

Before checking your phone or jumping into work, take 60 seconds to simply breathe.
Try placing one hand on your chest and the other on your belly. Inhale slowly through your nose for 4 counts, hold for 4, and exhale for 6.

Why it works: It helps regulate your nervous system and sets a calm tone for the day—especially when stress feels like it's running the show.

2. Set a ‘No Phone’ Boundary

Designate one hour a day to go phone-free. Whether it’s during your morning routine, lunch break, or evening wind-down, protect that time to disconnect from overstimulation.

Why it works: Reducing screen time supports mental clarity, lowers anxiety, and gives your brain a much-needed break.

3. Move Your Body Gently

You don’t need a full workout to benefit from movement. A 10-minute walk, some light stretching, or dancing to your favorite song can release built-up stress and tension.

Why it works: Physical movement supports emotional wellness by increasing feel-good chemicals like serotonin and dopamine.

4. Name What You’re Feeling

Stress builds when emotions stay bottled up. Try journaling or simply pausing to name what you're experiencing: “I’m feeling overwhelmed” or “I’m holding a lot of tension right now.”

Why it works: Naming your feelings helps your brain process them more effectively and builds emotional resilience.

5. Create a ‘Comfort List’

Write down 5 things that make you feel safe, supported, or grounded (e.g., favorite tea, calling a friend, reading, prayer, a warm blanket). When stress hits, use the list to guide your self-soothing.

Why it works: Having go-to emotional self-care tools helps you feel more in control and less reactive during stressful moments.

Emotional Self-Care Matters—Just as Much as Physical

We often prioritize sleep, hydration, and diet (which are essential!), but neglecting our emotions can lead to burnout, anxiety, and disconnection. Emotional self-care is about tending to your inner world—acknowledging your feelings, honoring your limits, and creating space for rest and reflection. It’s not a luxury; it’s necessary for long-term well-being.

How Therapy Supports Long-Term Stress Relief

While these self-care tips can offer immediate relief, therapy provides deeper, lasting support. Whether you’re coping with chronic stress, relationship tension, or burnout, working with a therapist can help you identify the root causes, build healthier coping tools, and create meaningful change.

As a trauma-informed therapist, I offer a safe and supportive space for BIPOC individuals, professionals, and anyone feeling emotionally overwhelmed. Together, we’ll create a personalized self-care plan that fits your lifestyle and aligns with your emotional needs.

Ready to Reclaim Your Calm?

Stress doesn’t have to run your life. If you're in Virginia and looking for support in managing stress, anxiety, or burnout, I’d love to help.

Contact me today to create a personalized self-care plan through therapy.

Or call: 703-655-9880
Let’s work together toward lasting emotional wellness.