April was observed as Stress Awareness Month, but stress itself doesn’t follow a calendar.
It builds quietly and gradually, often unnoticed, until it becomes burnout.
With blurred boundaries and the pressure to be constantly available, professionals today are grappling with levels of stress once considered extreme. But according to Dr Brian Kazaara, psychiatrist at Bellevue Hospital, stress itself isn’t the issue. It’s how we carry it.
“Stress is actually what we consider a natural human response to a threat or challenge,” he explains. “It can be useful in the short term, such as before an exam or a big performance. But when it’s persistent and tied to distress, that’s when it becomes harmful.”
In a culture where pressure is praised and burnout often worn like a badge of honour, the cost of chronic stress is frequently overlooked. Headaches, fatigue, digestive issues, and disrupted sleep are just a few of the ways the body signals distress. “It can even show up as muscle aches or a racing heartbeat,” Dr Kazaara adds. Psychologically, it can cloud focus, lower mood, heighten anxiety, and make everyday interactions feel overwhelming.
The causes are rarely just one thing. A demanding workload, financial difficulties, unresolved conflict, illness, caring responsibilities, or even something as basic as lack of sleep can all contribute. “Even life transitions, like moving house or becoming a parent, can bring on significant stress,” he notes.
The good news is that stress can be managed and often prevented. The key, Dr Kazaara says, is intentionality. That begins with setting boundaries, particularly between work and home. “Try not to take work into the home,” he advises. “As much as possible, have a clear cut-off time. Protect your rest, your social life, and your space from being overtaken by occupational concerns.”
At work, he recommends building in pauses. “Try your best to take breaks. Working non-stop can allow stress to build up,” he says. Small habits like staying hydrated, using to-do lists, or planning your day in advance can create structure and ease anxiety. “And if you can, it is ideal to connect with a colleague. A support system at work goes a long way.”
Wellbeing habits outside of work matter just as much. “Try to get seven to nine hours of sleep,” Dr Kazaara says. “Eat a balanced diet with fruits, vegetables, and complex carbohydrates like yam and sweet potato, and limit alcohol and caffeine.” Movement is another key pillar. “The American Heart Association recommends 150 minutes of moderate exercise per week. That’s 30 minutes a day for five days. It doesn’t have to be intense. Walking counts.”
He also suggests incorporating deep breathing exercises or mindfulness into your routine, especially if you’re prone to anxiety or high tension. These practices can help create a sense of calm amid chaos.
Ultimately, managing stress isn’t about perfection. It’s about awareness. “We all experience stress,” Dr Kazaara says. “The key is recognising when it’s building and having tools to manage it before it takes over.”
In a world that often equates rest with weakness, reclaiming peace becomes an act of strength. Slowing down isn’t falling behind. It’s choosing to protect your health before burnout begins.