Stress is a universal experience—affecting people of all ages, backgrounds, and walks of life. Whether it stems from work, relationships, finances, or simply the demands of daily living, stress can take a serious toll on our physical, emotional, and mental well-being. And while some level of stress is a normal part of life, chronic or unmanaged stress can lead to long-term health issues if not addressed. 

Here, Caitlin Garstkiewicz, Riverside Behavioral Health school liaison, discusses the causes of stress, how it manifests, and practical strategies individuals can use to manage it in healthy, constructive ways.
 

What Impact Does Stress Have on the Body and Mind?

Stress is a natural response to internal or external pressures, and it impacts us more deeply than we often realize. While it might feel simple to say, “I’m tired” or “I’m overwhelmed,” stress affects the body in complex ways—physically, emotionally, and cognitively. Physically, it can disrupt sleep, cause muscle tension, and even raise blood sugar levels. Emotionally, it may lead to anxiety, sadness, or anger. Mentally, prolonged stress can cause brain fog, trouble concentrating, and difficulty sticking to routines. In short, stress is a full-body experience that deserves serious attention.

However, it’s important to note that not all stress is “bad.” It’s important to recognize the difference in the stress we all experience. “How could stress be good? So, good stress would be those things that are ultimately positive in what we want, what we enjoy,” notes Garstkiewicz. “Like planning a vacation, planning a wedding. Or, parents running around to games and activities, that's technically, in a way, an element or a type of good stress. Because we love our kids. Yet, it can still weigh on our body and our mind.”

Common Causes of Stress

Some of the most common sources of stress, especially in the mental health space, consistently include finances, managing daily responsibilities, and relationship or family issues. However, the way individuals respond to these stressors can vary widely. Our unique life experiences and personal development shape how deeply we’re affected. 

For example, someone who grew up with financial instability might feel numb or burnt out by financial stress, while another person might find it overwhelming. In short, while the stressors may be common, our reactions to them are deeply personal.

Tips and Tactics to Help Mitigate Stress

When it comes to managing stress, two key strategies stand out: taking an intentional pause and focusing on deep breathing. Simply recognizing stress isn’t enough—what matters is purposefully stepping away, even for just a few minutes, to disconnect from the moment and become more present in your environment. Short, mindful breaks can help regulate the nervous system. Deep breathing—inhale for five seconds, exhale for five—is also highly effective when done consistently. 

While these techniques won’t instantly eliminate stress, research shows they help the body begin to reset. And when working with kids, validating their feelings is an essential part of this process.

“Kids just want their parents to tell them, ‘I get you.’ And, even if parents don't quite get it, it’s so helpful to let the kids know, ‘Hey, I'm here and I'm listening and this sounds so big for you. This is so stressful.’ That is truly the number-one strategy to ease their angst,” advises Garstkiewicz. “It always comes back to the fact that they want to know they're seen and not alone in their experience.”

Prioritize YOU: Your Self-Care 10-Minute Break

To start building better stress management habits, the most important first step is setting aside just 10 minutes a day—or a few times a week—to intentionally show up for yourself. This time doesn’t need to be perfectly structured; the key is simply creating space to slow down and begin paying attention to your needs. 

Whether you use those minutes to stretch, reflect, journal, or focus on a specific stressor like finances, the goal is to build a consistent habit of self-care. Starting small makes it manageable, and maintaining this routine—even when you feel better—is essential for lasting impact.

“Prioritize yourselves. The world is a hard place right now. Many people are experiencing societal trauma. Even if we feel we're in balance or that things are okay, take a moment to really ask yourself, ‘Am I okay? When do I feel my best? When is the last time I felt excited or even in awe?’ Because those are the moments we really need as humans to keep going. Even if you feel you’re good, take a moment for yourself and really ask yourself those hard questions,” urges Garstkiewicz.

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