Navigating Rising Stress in Modern Life ~ Practical Tools for Relief

Feeling stretched thin? You’re not alone. According to the APA’s 2025 Stress in America report, Americans report some of the highest sustained stress levels in recent years. This stress is fueled by ongoing uncertainty about the economy, job stability, and the rapid pace of change. Many now notice stress in new ways: it lingers longer and seeps into our bodies and minds beyond what rest can fix.

However, before seeking solutions, it’s helpful to clarify what has changed in the stress landscape and why adapting is crucial for our well-being.

Why are people more stressed than ever?

Today’s stress is chronic and culturally amplified by economic instability, career uncertainty, social division, and digital overload. The APA found that over half of adults feel their stress is “out of control,” with work and financial strain being the leading causes. For many, it's the build-up of daily pressures—a buzzing phone, endless tasks, and uneasy news feeds. Our nervous systems were not designed for this ongoing input.

With this broader perspective in mind, the discussion naturally shifts from personal feelings to a deeper question: how much of our stress is shaped not only by present circumstances, but also by collective and generational experiences?

What we often refer to as “stress” is also shaped by lineage and legacy.  Emerging research in epigenetics suggests that experiences of trauma, displacement, and hardship can have a lasting impact and affect multiple generations. In addition to the obvious, which is inherited, such as eye and hair color, we carry learned patterns, like vigilance, that may have once served a purpose but now contribute to chronic stress. At the same time, we also inherit strengths, such as the capacity for attunement and care.

There are many ways to honor those origins and choose new responses. Therapy can be helpful; reflecting on one's lineage and shifting from blame to understanding the context is beneficial. Ask yourself: “What stress responses feel like mine, and which echo my family’s story?”

Awareness opens the door to change. While understanding stress holistically is important, it’s often in the workplace that daily pressures weigh most heavily for many people.

The 2025 APA report highlights that work-related stress remains a top driver of anxiety and burnout. About half of workers say job insecurity and financial pressures affect their mental health. While work provides meaning for many, blurred boundaries, constant connectivity, and equating productivity with self-worth increase psychological costs.

Signs of chronic workplace stress include emotional exhaustion,  irritability, trouble sleeping or disconnecting from work, feeling detached or cynical about one's work, and physical tension, headaches, or frequent illness.

Despite these challenges in both personal and work life, remember: it is possible to change how we respond to stress.

As we seek effective ways to manage stress, it’s encouraging to remember that we have both free will and practical tools at our disposal.

Although we can't always control external pressures, we can learn to regulate our responses. Consider these approaches:

• Pause and name what you are experiencing.  Simply saying, “I’m feeling anxious about work” helps the brain shift from reactivity to awareness.

• Ground through the body. Step outside. Feel your feet on the earth. Take a slow, steady breath. The body can anchor us when our mind is spiraling.

• Create micro-breaks from technology. Silence notifications. Even ten minutes without notifications can help calm your nervous system. Take breaks, leave your phone behind, and go for a walk.

• Scheduling moments for disconnection: Revisit boundaries around work. Ask yourself: “When do I actually rest?” “When do I not think about work?” Protect that space just like you would a scheduled meeting or appointment.

• Reconnect with ancestral energy. Making time for practices rooted in tradition—such as enjoying music, cooking, prayer, art, or spending time in nature—can help you tap into the strengths and values passed down through previous generations. These practices remind us of who we are beyond our day-to-day tasks.

  Stress  grows in silence. Communicating when you’re overwhelmed, when your to-do list is full, or when you simply need help can restore both a sense of connection and autonomy. Reaching out for support is not a sign of weakness; it is an act of self-awareness and self-care.

  Take the first step and reach out to a therapist. Therapy helps explore stress through personal and generational lenses, clarifying what's yours to carry. Stress is universal and deeply personal. Understanding your unique patterns and legacies transforms overwhelm into insight. We can't change the pace of modern life, but we can live within it differently—with compassion, boundaries, and awareness. If stress impacts your well-being, therapy can help. Sometimes, healing means remembering you don't have to carry the past alone.