Stress Awareness Month: Identifying and Managing Triggers
Dr. Libby Joffe and Dr. Zhanna Branovan, board-certified internal medicine physicians at Advanced Internal Medicine of North Jersey, are passionate about supporting their patients beyond routine checkups. They understand how deeply stress can impact your physical and emotional health—and they believe in addressing it through proactive, personalized care. With a concierge approach that prioritizes meaningful connection, they empower patients to identify stress triggers, adopt healthy coping strategies, and create space for lasting wellness.
Stress has an uncanny way of sneaking into our lives, quietly building until it begins to affect how we think, feel, and function. Whether you're a busy professional juggling deadlines, a student managing academic demands, or a parent balancing family responsibilities, stress doesn’t discriminate—it affects everyone differently and often more deeply than we realize.
April is Stress Awareness Month, making it the perfect time to slow down and take a closer look at how stress shows up in your life—and what you can do to manage it more effectively. By identifying your personal stress triggers, adopting healthy coping strategies, and prioritizing intentional self-care, you can build a more balanced and resilient life.
Understanding Common Stressors
The first step in managing stress is recognizing what causes it. Common stressors affect people across all walks of life. Some of the most frequently reported include:
Workplace demands: Tight deadlines, high expectations, and job insecurity can all contribute to chronic stress.
Financial strain: From monthly bills to unexpected expenses, money matters are a common source of anxiety.
Academic pressure: Students often feel stretched thin by exams, projects, and social expectations.
Relationships: Conflict with loved ones or a lack of emotional support can be a significant emotional burden.
Health concerns: Dealing with illness—your own or a family member’s—can create constant worry and emotional fatigue.
These stressors don’t just affect your mental state. They can also show up physically, causing symptoms such as headaches, digestive issues, insomnia, or fatigue. Recognizing these links between external pressures and internal responses helps you become more proactive about managing them.
How to Identify Your Personal Triggers
While stressors may be common, your response to them is uniquely personal. Understanding your specific triggers allows you to address them more effectively. Try these strategies:
Keep a stress journal: Record stressful events, your thoughts and feelings, and how you responded. Over time, this can reveal patterns in what tends to overwhelm you.
Listen to your body: Physical symptoms—like muscle tension, stomach discomfort, or fatigue—can be early signs of stress.
Reflect on past experiences: Think about recent moments when you felt overwhelmed. What circumstances or people were involved?
Talk with others: A trusted friend, family member, or therapist can offer insights you might not see on your own.
By staying curious and observant, you can learn to anticipate and defuse stress before it escalates.
Practical Tools to Manage Stress
Once you’ve identified your triggers, it’s time to implement healthy habits that support emotional resilience and long-term well-being.
1. Practice Mindfulness and Meditation
Mindfulness involves paying attention to the present moment without judgment. It’s a powerful tool for calming an overactive mind and lowering stress levels. Whether through deep breathing, progressive muscle relaxation, or guided meditation, these practices help you regain a sense of control.
Try this: Set aside 5–10 minutes a day for mindful breathing or use a meditation app for guided sessions.
2. Move Your Body
Exercise is a natural stress reliever, releasing endorphins that improve mood and reduce anxiety. Regular physical activity also supports better sleep and higher energy levels—both of which are essential for stress management.
Goal: Aim for 30 minutes of movement most days of the week. Choose something you enjoy—walking, dancing, yoga, or biking.
3. Set Healthy Boundaries
One of the most empowering ways to manage stress is learning when to say “no.” Protecting your time and energy allows you to focus on what matters most without feeling stretched too thin.
Action step: Block off non-negotiable time in your schedule for rest, hobbies, or simply being offline.
4. Prioritize Self-Care
Self-care is more than bubble baths and spa days—it’s a commitment to tending to your emotional, physical, and mental needs. When you make time for yourself, you're better equipped to handle life’s demands.
Self-care ideas:
Journal your thoughts and feelings
Read something uplifting or entertaining
Spend time in nature
Connect with loved ones
Keep a gratitude list
5. Seek Connection and Support
You don’t have to carry stress alone. Whether it’s talking with a friend or reaching out to a professional, meaningful communication can be deeply healing.
Reminder: If you're feeling overwhelmed or stuck, a licensed therapist or healthcare provider can offer strategies and support tailored to your needs.
The Role of Concierge Medicine in Stress Management
If you’re looking for more personalized support, concierge medicine offers a thoughtful and proactive approach to health—especially when it comes to managing stress.
At practices like Advanced Internal Medicine of NJ, concierge doctors prioritize meaningful connection with their patients. This high-touch model focuses not just on physical wellness, but also on mental and emotional health, creating a complete picture of your well-being.
Here’s how concierge care can support stress management:
Deeper communication: Longer, unhurried appointments foster open dialogue about life challenges and emotional concerns.
Ongoing monitoring: With regular communication and continuity of care, your physician can help spot patterns and intervene early.
Whole-person wellness: Concierge doctors often offer tools for sleep hygiene, mindfulness, diet, and other lifestyle factors that support stress relief.
This approach is about more than treating symptoms—it’s about building a trusted partnership that supports your health at every level.
When to Seek Additional Help
While stress is a normal part of life, it can become overwhelming. If you’re experiencing the following signs regularly, it may be time to speak with a medical professional or mental health specialist:
Constant worry or panic
Difficulty sleeping or frequent illness
Apathy, fatigue, or lack of motivation
Withdrawing from people or activities you once enjoyed
Acknowledging these feelings and seeking help is not a weakness—it’s an important step toward healing.
Take the Next Step Toward Wellness
Stress Awareness Month is a valuable reminder that your health—both mental and physical—deserves your attention. By identifying your triggers, making space for self-care, and nurturing meaningful connections, you’re taking vital steps toward long-term balance and wellness.
If you’re ready to take control of your stress and gain clarity about your health, the compassionate team at Advanced Internal Medicine of NJ is here to support you. Their personalized care model puts your needs at the center, offering thoughtful communication and a clear path forward.
Schedule your appointment today and start your journey toward more peace, more clarity, and a healthier you.
