Taking Action Against Stress

"It's not the load that breaks you down; it's the way you carry it." — Lou Holtz

Caregiving is inherently stressful. Most unpaid family caregivers cannot simply eliminate the responsibilities they carry. We don't get to choose whether a loved one has a mental illness, developmental disability, chronic illness, or substance use disorder. What we can influence is how we care for ourselves while carrying those responsibilities.

Left unmanaged, chronic stress can gradually move us along the behavioral health continuum toward burnout, compassion fatigue, anxiety, depression, or physical health problems. Prevention reminds us that we don't have to wait until we're overwhelmed to take action.

Managing stress is one of the most important ways we advocate for ourselves. When we protect our own well-being, we're better equipped to advocate for those we love.

3 TOOLS TO MANAGE STRESS:

1. The S.T.O.P. Reset

When we notice stress building, we can use the S.T.O.P. technique:

  • S – Stop what we're doing.

  • T – Take a slow, deep breath.

  • O – Observe what we're feeling physically and emotionally without judgment.

  • P – Proceed with intention rather than reacting automatically.

Even a one-minute reset helps regulate our nervous system, improves decision-making, and reduces the likelihood of responding from overwhelm instead of calm.

2. The Stress Check-In

At least once each day, ask ourselves:

  • What is causing me the most stress right now?

  • Is this something I can control, influence, or simply accept?

  • What is one small action I can take today to care for myself?

This simple reflection increases self-awareness, helps us identify stress before it escalates, and encourages proactive problem-solving rather than waiting until we're exhausted.

3. The Daily Recovery Habit

Choose one intentional activity each day that helps restore our energy for at least 10–15 minutes, such as:

  • Going for a walk

  • Practicing mindful breathing or meditation

  • Listening to music

  • Journaling

  • Connecting with a trusted friend or peer supporter

  • Spending time outdoors

Recovery is not about escaping caregiving—it’s about replenishing the physical and emotional energy we need to continue caring for ourselves and others.

Together, these three tools help us regulate stress, increase resilience, and build healthy habits that prevent burnout before it begins. When we manage our stress intentionally, we strengthen our ability to advocate with clarity, compassion, and endurance—for both ourselves and the people we love.

Caring for ourselves is not stepping away from caregiving—it is what makes caregiving sustainable.

AdvocacyKristi HornerStress, Managing Stress