How a Charlie Health Therapist Manages Stress

Learn how a Charlie Health therapist manages stress and get tips for managing your own.

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Every single person experiences stress. We all have things that bring discomfort, anxiety, and fear at one point or another. Since everyone experiences stress, we have an opportunity to learn from each other — and who can provide better insight on managing stress than a mental health professional?

Take Bree Williams, LPCA, a mental health therapist and Charlie Health Group Facilitator. She supports her clients in managing stress while navigating its impact in her own life. 

“As a therapist, a mom, and a wife navigating real-life responsibilities — including supporting a partner through serious health challenges — I’ve learned that stress management is less about control and more about awareness, boundaries, and grace,” says Williams. “My goal isn’t perfection, it’s sustainability. I want to be able to show up fully in my roles without losing myself in them.”

Williams has professional and life experience with the many ways stress can show up and the best ways to manage it. “My philosophy is that stress isn’t something we eliminate — it’s something we learn to respond to differently,” says Williams. 

She doesn’t ignore stress or try to push past it. Instead, Williams treats stress as information worth listening to. “It tells me when I’m overwhelmed, overcommitted, or not aligned with what I truly need,” she adds.

Williams also reflects on the societal pressures and responsibilities she — and many others — carry, such as being a woman, caregiver, and professional. “I think one of the biggest lessons I’ve learned is that you can be strong and still need support,” says Williams. “And sometimes we’ve been conditioned to believe we just have to keep going no matter what. But real strength is knowing when to pause, when to ask for help, and when to take care of yourself in the same way you take care of everyone else. You don’t have to wait until you’re burned out to start choosing yourself.” 

With that message in mind, here’s how Williams manages stress and what she wants you to know about coping with yours.

How a therapist manages stress

For Williams, the key is focusing on both structural and emotional awareness of her stress. She relies on physical and mental coping mechanisms available to manage stress. In her daily life, Williams copes with stress by: 

• Journaling to process feelings and stop them from building up internally
• Grounding techniques to shake stress responses
• Intentionality about routines
• Movement to reset the mind, even just a short walk
• Setting boundaries to protect time and energy
• Pausing to stop carrying everything at once
• Prayer to release things beyond her control

She uses these tools as a way to “bring me back to myself” when feeling disconnected or scattered. These practices help her to check in with herself, slow down, respond with intention, and consider what she can control. “As someone balancing family, work, and emotional demands, that distinction is everything,” says Williams. “Without it, stress can easily turn into overwhelm or burnout.”

How a therapist prevents stress

Williams uses related techniques to prevent — or at least limit — stress from occurring in the first place. She starts by thinking about her capacity and not what she wants it to be, but what it really is. This reflection means no longer saying yes to everything. It also may require a shift in thinking: “I’ve learned that boundaries are a form of self-respect, not selfishness.”

Similarly, Williams takes steps to prevent burnout and the stress that comes along with it. She will check in with her emotional, mental, and physical self, taking seriously any adverse feelings like irritation or exhaustion. 

Structure and routine are also key to preventing stress. “As a mom and therapist, my days can be full, so having routines and designated time for rest helps me stay grounded,” says Williams. “Prevention is really about staying aware before things build up.” 

What to know about stress management

Each person is unique, and what works for Williams to manage stress might not be exactly what works for you. She emphasizes that coping with stress is not “one-size-fits-all.” But the important thing is to try, to see what does work for you, and realize that  you can do that without having everything together. 

“It’s about learning how to take care of yourself while things are not together. A lot of people think they need to wait until life calms down to feel better, but the truth is — you learn to manage stress in the middle of chaos.” says Williams. “Most importantly, stress management is not about avoiding hard things — it’s about building the capacity to move through them without losing yourself.” 

What to do if you can’t remove the stressor

Again, sometimes stress management has to start from a difficult place. “There are seasons where you can’t remove the stressor — you have to learn how to exist within it without letting it consume you,” explains Williams. In those instances, she looks at the things she can control, adjusts her expectations, and finds any pockets in the day she can to rest. She also makes sure to watch out for herself, not abandoning what she needs just so she can get through the day. 

“I also remind myself that just because something is hard doesn’t mean I’m failing — it means I’m navigating something heavy,” adds Williams. “And sometimes, it’s about having an exit plan or long-term vision, even if the change can’t happen immediately. That gives you a sense of direction instead of feeling stuck.”

How Charlie Health can help 

If you or a loved one is struggling with your mental health, Charlie Health can help. Charlie Health is a virtual behavioral health provider delivering high-acuity treatment for kids, teens, and adults facing serious mental health conditions and substance use disorders. Our innovative treatment model combines clinical expertise, group connection, and measurement-based care to support long-term healing. With the right support, managing your mental health and relationships is possible. Fill out the form below to start healing today.