As April highlighted Stress Awareness Month, May highlights Mental Health Awareness Month. With so much attention on improving our health span, now is the perfect time to pause, breathe, and rethink how we respond to stress in order to improve our mental well-being. And what if I told you… stress itself might not be the enemy?
Let’s talk about de-stressing—not just as an act of calming down, but as a transformation of mindset. One that allows us to go from “compressed” to “released.” It’s not just about lowering the pressure—it’s about flowing with it.
Stress Isn’t Always Bad?
Dr. Kelly McGonigal, health psychologist and author of The Upside of Stress, reminds us that it’s not just stress itself, but how we think about stress that matters most. According to her research, when people believe that stress can be enhancing, they’re more likely to experience improved performance, greater resilience, and even better physical health.
In other words, changing your mindset about stress can literally change your body’s response. It’s the difference between feeling crushed by pressure—or rising to meet it.
From STRESSED to D.E.S.S.E.R.T.S.
In honor of Stress Awareness & Mental Health Awareness Months, I will return on the radio to share (on JOY106.3FM 12-1PM ET) on May 1st some of my favorite simple and practical strategies to support mental well-being, especially when we’re feeling overwhelmed.
One way to remember them is with the acronym D.E.S.S.E.R.T.S. Because yes, we all deserve a little something sweet—especially when life gets tough:
- Deeply Breathe – It’s free, it’s always available, and it works. Try belly breathing, nostril breathing, or the 4-7-8 technique to activate your parasympathetic nervous system and slow your heart rate.
- Exercise Consistently – Movement helps discharge excess energy and improves mood. Even a brisk walk can lower cortisol levels; recall Pillar #2.
- Sleep Soundly – Quality sleep is your built-in stress reset button; recall Pillar #3.
- Surround Yourself with Supporters – Human connection is a powerful buffer against stress; consider quality time with your favorite human beings or your favorite pet(s); Pillar #5 to be discussed next month.
- Eat the Foods That Love You Back – Nourish your body to stabilize your mood and energy; recall Pillar #1.
- Relax Mindfully in Nature – Fresh air, green space, and vitamin D are all naturally calming.
- Try Something New – Engaging in creative or novel activities builds new neural pathways and shifts focus.
- Share Your Story – Laughter, storytelling, and even vulnerability help us process and let go.
Breath, Nature, and Gentle Reminders
Remember, the breath is the oldest form of meditation. Just 1–2 minutes of conscious breathing can ground you. Add nature to that, and the benefits multiply—reduced blood pressure, better mood, and a sense of awe that recent research shows can combat inflammation.
And always be gentle with yourself. Celebrate progress over perfection. Stress will come and go, but our response is where the transformation happens.
Wrap-Up: Transforming Stress into Strength
Stress isn’t the villain we often make it out to be. According to Kelly McGonigal, stress can be a signal that something you care about is at stake. It’s a sign that we’re alive, that we’re engaged, and that we want to grow. When we reframe it, we open ourselves to resilience, purpose, and connection.
So, the next time you feel overwhelmed, try this: Breathe deeply. Step outside. Share a laugh. And remember—you have the power not just to manage stress, but to transform it.
Until next time… eat well, more move, sleep better, stress less, AND connect with others!
~Nhi Ma Do, PA-C, IFMCP, DipACLM
If you’re interested in hearing more about how to improve your health span with DE-STRESS, please tune in for May 1st radio interview recording on JOY106.3FM aka Let’s Chat America: Link: https://www.youtube.com/watch?v=r_4VV89o7fo&t=479s
