Laken Nelson, Professional Counselor Associate

April is Stress Awareness Month—a time dedicated to increasing public awareness about the causes and effects of stress, and most importantly, how we can manage it.

Stress can show up at any time – whether it’s family dynamics, financial pressures, or simply the weight of day to day responsibilities.

Stress has a very real impact—not just on our minds, but on our bodies too. You might find yourself feeling tense, struggling with sleep, digestion, irritability, or a general sense of overwhelm.

These physical symptoms are often signs of deeper emotional stress or nervous system dysregulation.

Here are a few somatic tools to help you navigate Stress Awareness Month with more ease, awareness, and groundedness:

Grounding Into the Present

Grounding exercises are essential when stress makes us feel scattered or overwhelmed. They help bring us back into the body and into the here and now.

How to do it:

• Stand or sit comfortable with your feet flat on the floor (bonus points if you can take your shoes off)
• Close your eyes and take slow, deep belly breaths. Inhale fully into your belly like you’re inflating a balloon; exhale slowly and completely.
• Shift your focus to the sensations in your feet. Press them firmly into the ground, visualizing roots growing from your soles into the earth.
• Spend 5–20 minutes here, breathing and noticing the support beneath you.

Breathwork to Calm the Nervous System

When we’re stressed, the body often flips into “fight or flight” mode. Breathwork helps activate the parasympathetic nervous system—our natural “rest and digest” state..

How to do it:

• Sit or lie down somewhere quiet and comfortable (even your car or bathroom works).
• Begin with 2–3 deep breaths: inhale through the nose, hold briefly, and exhale slowly through the mouth.
• To deepen the effect, try the 4-7-8 method: inhale for 4 seconds, hold for 7, exhale
  for 8.
• Repeat until you feel a shift toward calm.

Body Scan for Tension Release

Stress can hide out in the body—especially during busy or demanding times. A body scan helps you locate and soften those tight, overworked areas.

How to do it:

• Lie on your back in a quiet place and close your eyes.
• Take a few deep breaths to settle.
• Begin scanning your body slowly from the feet upward, noticing sensations and areas of tightness.
• As you encounter tension, visualize softening and releasing it with each exhale.
• Give extra attention to areas that feel particularly tight or neglected.

Movement to Release Stored Stress

Our bodies hold onto emotional residue. Gentle movement—like shaking, stretching, or dancing—can help clear out what’s stuck and restore flow.

How to do it:

• Find a private space where you can move freely.
• Start by gently shaking your hands, then your arms, torso, and legs. Let your body move in whatever way feels good.
• Imagine shaking off stress, emotions, or thoughts.
• Afterward, slow down with some light stretching—focusing on tense or stiff areas.
• Bonus: Put on a favorite song and just dance it out.

Mindful Walking

When sitting still feels too much, mindful walking offers movement and grounding. It’s perfect for releasing mental chatter and reconnecting with your surroundings.

How to do it:

• Step outside, even for a short walk around the block.
• As you walk, bring your attention to your body: the way your feet strike the ground, the rhythm of your steps, the air on your skin.
• If that feels too internal, shift focus outward. Name the colors of the trees, the sounds around you, or the texture of the path.

This April, Prioritize You

Stress Awareness Month is an opportunity to deepen your connection to your body and explore practices that nurture your well being.

Whether you try grounding, breathwork, mindful movement, or all of the above, remember: your body holds immense wisdom.

Listening to it is one of the most powerful forms of self care you can practice.

Stress is part of life, but with the right tools, we can move through it with more grace, ease, and resilience.

You deserve to feel calm, centered, and supported—this month, and every month.