Managing Stress and Anxiety: Prioritizing Mental Health Year-Round

Stress and anxiety are not just seasonal concerns—they are constant challenges that millions of people face daily. From demanding work schedules and financial strain to family responsibilities and life transitions, the pressures of modern life can significantly impact mental well-being.

If left unchecked, chronic stress can lead to burnout, anxiety disorders, depression, and physical health issues such as high blood pressure and heart disease. That’s why it’s essential to take proactive steps to manage stress before it takes a toll on your overall health.

While the holiday season is often associated with stress, many people struggle year-round. Whether you’re trying to balance work and personal life, cope with unexpected setbacks, or navigate social pressures, prioritizing mental health is key to long-term well-being.

Dr. José Bejarano, a psychiatrist at Legacy Community Health, shares practical, science-backed strategies to help individuals manage stress, strengthen emotional resilience, and maintain a balanced mindset—no matter the time of year.

Understanding Stress and Its Impact

Stress is a natural response to life’s demands. In small doses, it can be motivating, but when stress becomes chronic, it can negatively impact mental and physical health.

“Many people feel the weight of social and personal expectations, financial pressures, and uncertainty about the future,” says Dr. Bejarano. “We often push ourselves too hard to meet goals or obligations, forgetting to prioritize our own well-being.”

According to recent research, over 62% of adults experience high levels of stress at some point during the year. While the holidays can amplify stress, other life events also contribute to anxiety and emotional exhaustion.

Common causes of stress throughout the year:

• Work and career pressures – Tight deadlines, job insecurity, and workplace conflicts
• Financial strain – Unexpected expenses, debt, and economic uncertainty
• Life transitions – Moving, changing jobs, starting a family, or coping with loss
• Family responsibilities – Parenting challenges, caregiving duties, relationship conflicts, and a growing lack of support or understanding among family members. As society becomes more fast-paced and competitive, people often have less time to listen or connect, which can increase feelings of isolation or frustration within families.
• Social and cultural expectations – Pressures to keep up with social media, life milestones, or societal norms, as well as stress caused by rapid societal and political changes. Shifting perceptions around values and identity can create uncertainty and strain, especially when individuals feel disconnected from their communities or overwhelmed by differing viewpoints.

Recognizing these stressors is the first step toward effective management. By setting boundaries, practicing self-care, and using healthy coping strategies, you can take control of your mental well-being before reaching a breaking point.

How to Manage Stress and Anxiety Any Time of Year

Managing stress isn’t just about reacting to challenges—it’s about developing habits that support long-term mental health. Dr. Bejarano emphasizes that mental well-being requires consistency, “Mental health is an ongoing commitment, not just something to think about when you’re feeling overwhelmed. By integrating small, intentional habits into daily life, individuals can develop healthier responses to stress.”

Here are seven expert-backed strategies to help you reduce stress and build resilience year-round:

1. Acknowledge Your Feelings

Suppressing emotions only intensifies stress over time. Instead, take a moment to recognize your emotions and understand your triggers. “Ignoring stress or anxiety won’t make it go away,” says Dr. Bejarano. “Recognizing your emotions allows you to address them in a healthy way.”

Try these methods to process emotions productively:

• Journaling about your thoughts and feelings
• Practicing mindfulness or deep breathing exercises
• Talking to a friend, therapist, or support group

2. Set Realistic Expectations

Perfectionism is a major source of stress. Instead of striving for perfection, focus on setting achievable goals. “Break large goals into small, manageable steps,” advises Dr. Bejarano. “By setting realistic expectations, you reduce unnecessary pressure and improve overall well-being.”

How to apply this:

• Prioritize progress over perfection in work, relationships, and personal growth
• Create a realistic to-do list instead of overwhelming yourself
• Set healthy boundaries to protect your time and energy

3. Practice Gratitude

Studies from various health, education, and research organizations consistently show that practicing gratitude can reduce stress and improve overall mood. Shifting your focus from what’s missing to what’s going well can help build emotional resilience.

“Being thankful for your health, family, and small daily wins can bring a sense of peace,” says Dr. Bejarano.

Simple ways to practice gratitude:

• Start a gratitude journal by writing down just one thing you’re thankful for each day
• Express appreciation to friends, family, or colleagues
• Take a moment each day to reflect on positive moments—or recognize a ‘healthy no,’ a boundary that helped preserve your peace or energy

4. Communicate and Set Boundaries

Poor communication and a lack of boundaries often lead to stress and burnout. Setting limits in work, relationships, and personal life is crucial for maintaining balance. “The ability to express your needs and listen to others is crucial,” emphasizes Dr. Bejarano. “Don’t feel obligated to say yes to everything. Protecting your time and energy is essential for maintaining mental health.”

How to strengthen communication and set boundaries:

• Learn to say “no” without guilt
• Delegate tasks at work and home to reduce overwhelm
• Set clear boundaries for work hours, social commitments, and obligations
• Practice assertive communication—express your needs respectfully but firmly

5. Take Care of Your Body

Your physical and mental health are deeply connected. Regular exercise, nutrition, and sleep play a crucial role in stress management. Key habits for reducing stress naturally:

• Exercise regularly – Physical activity releases endorphins that boost mood and reduce anxiety
• Eat a balanced diet – Whole foods, lean proteins, and healthy fats support brain function
• Prioritize sleep – Aim for 7-9 hours per night for emotional stability and focus

6. Limit Social Media Pressure

Social media often creates unrealistic comparisons that fuel anxiety and self-doubt. “Remember, people often share highlights, not struggles,” says Dr. Bejarano. “Focusing on your own growth rather than someone else’s curated reality can help protect your mental well-being.”

How to create a healthier relationship with social media:

• Set time limits to prevent excessive scrolling
• Unfollow accounts that trigger stress or comparison
• Engage in real-life activities like hobbies, exercise, and face-to-face conversations
• Take regular breaks from social media to reset your mental state

7. Know When to Seek Professional Help

If stress and anxiety persist despite self-care efforts, seeking professional support is a crucial step toward well-being. “When stress starts affecting your ability to function—disrupting daily routines, relationships, or overall well-being—it’s time to seek help,” says Dr. Bejarano.

Signs it may be time to seek professional guidance:

• Constant fatigue or burnout despite rest
• Persistent anxiety, sadness, or irritability
• Difficulty maintaining relationships or work performance

Chronic stress can evolve into anxiety disorders, depression, or physical health issues. Speaking with a mental health professional can provide personalized strategies and treatment options for long-term well-being.

Legacy Community Health: Here for You Year-Round

Mental health is important at all times—not just during high-stress periods. Legacy Community Health offers comprehensive behavioral health services, including counseling and psychiatric care for anxiety, depression, and stress management.

Need support? Call 713-351-7360 or visit www.LegacyCommunityHealth.org to learn more about mental health services.

If you or someone you know is in crisis, the 988 Suicide & Crisis Lifeline is available 24/7. Call 988 or visit 988lifeline.org for confidential support.

No matter the season or situation, remember: your mental health matters. Take steps to care for yourself today.