Stress is a part of everyone’s life, whether it’s from work, caring for loved ones, coping with health changes, or simply adapting to new circumstances. For adults and caregivers in Ohio, especially those enrolled in Medicaid, local support is available to make life’s challenges more manageable. Evergreen Mentorship offers free and tailored stress management services to help Ohioans feel more balanced, supported, and empowered in their daily routines.

Understanding Stress: Why It Is Important to Take Action

Everyone experiences stress from time to time, but chronic or unmanaged stress can affect moods, relationships, and even physical health. By recognizing the signs of stress early and taking small, consistent steps to manage it, people can build resilience and restore a sense of control. It’s never too late to start new habits that improve well-being and help tackle life’s daily pressures.

1. Practice Deep Breathing for Calm

Slowing your breath instantly calms your body and mind, helping you respond thoughtfully rather than react.

• Try the four-count breath: Inhale for 4 seconds, hold for 4, exhale for 6.
• Repeat often: Use deep breathing before meetings, bedtime, or when feeling tense.
• Notice changes: Pay attention to your heart rate and focus as your body relaxes.

2. Move Your Body in Small Ways

Physical activity releases “feel-good” hormones that boost mood and reduce tension, even when done in brief intervals.

• Choose what’s doable: Walk, stretch, or dance for five or ten minutes.
• Make it routine: Fit movement into everyday tasks, like taking the stairs or standing while making calls.
• Tune in to your energy: Notice how you feel before and after making a decision or taking an action.

3. Try Journaling to Understand Your Feelings

Writing creates mental distance from worry and helps identify solutions or patterns that affect stress.

• Use simple prompts: “I’m stressed about…” or “Today I felt better when…”
• Keep it private: Your journal is for your eyes only—no filters or pressure.
• Review patterns: Look back to see what triggers stress and what helps most.

4. Set Boundaries That Protect Your Peace

Saying “no” or stepping back when needed reserves emotional energy, boosting resilience over time.

• Pause and assess: Before committing, ask “Do I really have the time or energy?”
• Communicate kindly: Set limits with phrases like “I wish I could help, but I’m not available.”
• Honor your needs: Remind yourself that self-care is a priority, not a sign of selfishness.

5. Build Connections with Others

Supportive relationships buffer stress, offering understanding, advice, or just a listening ear.

• Reach out regularly: Schedule calls or meetups, even if just for a short chat.
• Seek positive company: Choose connections who support and encourage you.
• Join community spaces: Explore local groups, classes, or support networks to connect with like-minded individuals.

6. Create a Simple Daily Ritual

Consistent routines signal safety and calm to your brain, making stress easier to manage.

• Pick something easy: Enjoy tea, read, meditate, or listen to calming music.
• Stay consistent: Practice your ritual at the same time every day for optimal effect.
• Protect this time: Treat your ritual as non-negotiable—your moment of peace.

7. Know When to Reach Out for Extra Support

Professional guidance makes stress more manageable and helps build customized skills for long-term wellness.

• Watch for warning signs: difficulty sleeping, mood swings, or a loss of interest may indicate the need for extra help.
• Connect with licensed mentors: Reach out for free, confidential support when ready.
• Take the first step: Completing a quick online application or phone call can start your journey to feeling better.

How to Connect with Evergreen Mentorship

Stress doesn’t have to control your life. If you’re an Ohio adult or caregiver with Medicaid, Evergreen Mentorship can help you take the next step. Services are available for those facing pressures related to work, relationships, health changes, transitions, or anyone simply wanting more calm and control in life.

• Visit evergreenmentorship.org/application to check eligibility and apply online.
• Or call (513) 440-3866, Monday through Friday, for confidential enrollment support and answers to your questions.

All services are available at no cost to Ohio Medicaid members aged 18 and older. Start building resilience, improving your coping skills, and restoring balance one step at a time.