May is Mental Health Awareness Month — an important reminder that mental well-being plays a major role in both our personal and professional lives.

Today’s employees are balancing more than ever. Between workplace demands, family responsibilities, financial pressures, caregiving, and the constant pressure to “keep up,” many people are operating in a near-constant state of stress and overwhelm.

And while occasional stress is part of life, chronic stress and burnout can affect productivity, engagement, relationships, physical health, and overall well-being.

The good news? Small, intentional coping strategies can make a meaningful difference.

At J Gard Benefit Consultants, we believe employee benefits should support the whole person — including mental and emotional well-being. That’s why we’re proud to partner with organizations like Youturn Health to help provide employees with access to valuable resources and support.

Below are five practical coping strategies shared by Cynthia Romo, Peer Coach with Youturn Health, for managing stress and overwhelm in healthier ways.

1. Pause and Reset Your Body

When stress takes over, the body often reacts before the mind can process what’s happening. Racing thoughts, tension, irritability, and anxiety can quickly escalate.

Taking just 5–10 minutes to pause can help calm the nervous system and reset both mind and body. Whether through deep breathing, stretching, movement, prayer, or simply sitting quietly, slowing down for a moment can help restore a sense of control and calm.

Sometimes the simplest actions have the biggest impact.

2. Identify the Real Stressor

Stress is often a symptom of something deeper.

Instead of reacting to the feeling itself, pause and ask:
What is actually overwhelming me right now?

Many times, the real source of stress is one unresolved conversation, one looming deadline, or one fear we have not fully addressed. Identifying the root issue allows us to respond intentionally instead of emotionally reacting to everything around us.

3. Break It Down Into Small Steps

Overwhelm often happens when we try to tackle everything at once.

Instead of focusing on the entire problem, focus on one next step:
What is one thing I can do right now?

Progress creates momentum. Even small accomplishments can help reduce stress, increase confidence, and make challenges feel more manageable.

4. Release What You Cannot Control

Trying to control outcomes, timing, or other people’s actions can create tremendous anxiety.

One of the healthiest things we can do is recognize what is within our control — and what is not.

Writing, journaling, prayer, mindfulness, meditation, or simply reminding yourself, “I’ve done what I can,” can help release some of the mental weight we carry unnecessarily.

5. Use a Healthy Outlet

Stress needs an outlet.

Exercise, creative activities, talking with someone you trust, spending time outdoors, journaling, or practicing mindfulness are all healthy ways to process emotions rather than holding everything inside.

When stress builds up without release, it often impacts both mental and physical health over time.

How Employers Can Support Employee Mental Health

Mental health support in the workplace is no longer a “nice to have” — it’s an essential part of supporting a healthy, productive workforce.

Employers can make a meaningful impact by:

• Encouraging open conversations around mental health
• Promoting available benefits and wellness resources regularly
• Providing access to behavioral health and employee assistance programs
• Supporting work-life balance and flexibility where possible
• Training managers to recognize signs of burnout and stress
• Creating a workplace culture where employees feel supported, not judged

One of the biggest challenges is that many employees simply do not know what resources are available to them through their benefits plan.

That’s why ongoing communication and education matter so much. Mental health support should not only be discussed during open enrollment — it should be part of the conversation throughout the year.

Final Thoughts

Feeling overwhelmed does not mean someone is failing — it means they are human.

By developing healthy coping strategies and creating supportive workplace environments, employees and employers alike can take meaningful steps toward better mental well-being.

At J Gard Benefit Consultants, we believe benefits should support employees beyond just medical coverage. Helping employees navigate stress, burnout, and mental health challenges is an important part of building healthier, more connected workplaces.  Click here for more resources:  Youturn Health

If your organization would like help improving employee communication, wellness engagement, or mental health support resources, our team is always here to help.