Stress Is Real—and It's Rising…

Managing stress with mindfulness and intention

by Jennifer West, Licensed Professional Counselor

April is Stress Awareness Month, and according to the American Institute of Stress, 43% of adults say they feel more anxious now than they did a year ago. We live in a world that rarely slows down. Notifications buzz, calendars overflow, and screen time fills nearly every moment—making it harder than ever to truly unplug. While technology offers incredible conveniences, it can also create a false sense of connection that leaves us more disconnected—not just from each other, but also from ourselves.

When Stress Becomes Separation

Right now there’s also a quiet, heavy kind of stress that often goes unspoken: the growing sense of division in our culture. Whether it’s politics, parenting philosophies, or how we

spend our time, it can feel like we’re constantly being asked to pick sides instead of seek understanding.

When we lose sight of our shared humanity, our emotional well-being suffers.

As a counselor, I often sit with individuals, couples, and families who feel lonely, overwhelmed, and fragmented. There’s a deep longing for connection—not just with others, but within ourselves. And the irony? Many of us are so stressed or stretched thin that we can’t even name what’s missing, let alone begin to repair it.

That kind of exhaustion is real—and it’s hard to know where to start.

But small shifts can make a big difference. Here are three meaningful ways you can begin reconnecting with yourself and the people around you—this month and beyond.

3 Ways to Reconnect and Reduce Stress

1. Practice Intentional Connection Time

Choose to be fully present with someone (or yourself) without distractions.

Family Dinner Without Screens: Even one unplugged night a week can change the tone at home.

Connection Check-ins: A simple “How are you really doing?” during a car ride or bedtime can open the door to deeper conversations.

Solo Quiet Time: Spend 5–10 minutes journaling, sitting quietly, or taking a walk—anything that helps you tune in and recharge.

2. Try Box Breathing for Quick Relief

Box Breathing is a calming technique I often recommend—and it’s backed by research and even used by cardiologists (Cleveland Clinic). It helps regulate the nervous system and brings a sense of calm in just a few minutes.

• Inhale for 4 counts

• Hold for 4

• Exhale for 4

• Hold for 4

  
  

Repeat for four rounds whenever you’re feeling overwhelmed—or use it before bed with your kids as part of a calming routine.

3. Name the Stress—and the Support

When we name our stress, we loosen its grip. Try asking yourself or

your kids:

• “What’s been hard lately?”

• “What’s one small thing we could do to feel better?”

• “Who can we ask for help?”

Normalize the conversation. Let your kids know it’s okay to not be okay—and that connection is part of healing.

Final Take Away

In a world that feels loud and divided, let’s choose presence over performance. Let’s intentionally make space to reconnect—with our families, our friends, and ourselves. Stress may be unavoidable, but disconnection doesn’t have to be.

You are not alone. You are not too far gone. And the first step to feeling better might be as simple as taking a deep breath... and reaching out.

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