Build Your Summer and Reduce Your Stress

Stress is real—and it shows up in how we feel, how we act, and even how our bodies function. Summer is often seen as a time to breathe, recharge, and have fun. But it can also come with pressure to do all the things and be everything for everyone. That is why it is so important to slow down and check in with yourself. Ask yourself: Am I saying yes to this because I want to—or because I feel like I have to?

According to the American Institute of Stress, a trusted leader in stress research since 1978, stress impacts more than just your emotions. It can affect your physical health, your behavior, and your relationships. When under pressure, many people default to easy coping habits—like eating comfort food, oversleeping, or simply pushing through without pause. 

• 30% of U.S. adults say they eat more comfort food when stressed
• 44% of Gen Z and 40% of Millennials cope by sleeping more
• Only 14% of Gen Z and 20% of Millennials use exercise to manage stress
• Nearly half of adults admit to just enduring stress without addressing it

But here is the thing: everyone experiences  stress differently. What sets you off may not bother someone else. That is why it is so important to recognize your personal stress triggers—so you can respond in ways that actually help you feel better, not just distracted.

Common stress triggers to look out for

• Uncertainty about the future
• Constant news alerts or social media overload
• Money pressure—paying bills, keeping up, or making summer plans
• Feeling like you have to do it all (hello, burnout)
• FOMO (fear of missing out) and comparison culture
• Not getting enough sleep
• Disconnection from people who truly get you

This summer, give yourself permission to reset.
You do not have to earn your rest. You do not have to say yes to everything. And you definitely do not have to do it all alone. Use this season to learn what helps you feel more like you—and build habits that support your mental, physical, and emotional well-being. Here are small, real things you can do that actually help:

1. Hit Pause Before You React
   Stress sneaks in as irritation, zoning out, or feeling stuck. Before you snap or shut down, take one deep breath and ask yourself, “What am I really feeling right now?” Naming your emotion gives you power over it.
2. Spot Your Default Moves
   When you are stressed, do you scroll for hours? Ghost everyone? Say yes to things you do not even want to do? There is no shame—just notice your pattern. Then ask: “Is this helping me, or just numbing me?”
3. Swap in What Actually Supports You Instead of reacting on autopilot, try something that matches what you need like taking a walk—even just 10 minutes outside can reset your brain; or call someone who really listens (no fixing, just real talk); or journal what you are actually thinking—no filters, no rules. And prioritize sleep and say “no” without a 10-minute explanation.

A little stress now and then can be motivating, but when it sticks around too long, it starts to drain your energy, especially if you are not being honest about what you need. Everyone handles stress differently, based on things like health, support systems, and how we have learned to cope. The key is to stay true to who you are and to make space for what lights you up—ditch the pressure to perform, and give yourself permission to rest and reset because that is where the real summertime magic—and stress relief—happens.