Wellness Works: Get tips for managing stress this January

January 10, 2024

GUELPH, ON – This month, the Wellness Works Committee is focusing on identifying when our stress levels are rising and finding the tools and strategies we can use to support ourselves in these moments. As we explore this month’s theme, it is important to remember that some stress is okay! Some stress can motivate us to complete things and help us at times. Too much stress, on the other hand, can be problematic and have overall negative impacts on our thinking, our bodies and our performance.

As individuals, we all face a range of challenges that are uniquely relative to each of our personal, social and culturally lived experiences. We all have ways of coping. Some work well and others maybe not so well.

Here are some strategies – Remember sometimes it is a good idea to practice these when things are not stressful so they are familiar when you need them. These strategies won’t eliminate stress but can help you and your child to reach a calmer state of mind to address the situation. Always remember that not everything works for everyone and that it’s important to find what works for you or your child.

Talk about Stress: Have conversations. What is stress? What does it feel like? Where do you notice it in your body? For younger children you can draw a body outline on paper and have them colour where they notice stress.
Take 3: Just three deep breaths from your lower belly breathing in through your nose long and slow and releasing slowly through your mouth can calm your body and mind. Try doing this together before meals, before bed or before activities that you know may be a bit stressful.
5-4-3-2-1 Technique: Identify five things you can see, four you can hear, three you can feel and two you can smell and one you can taste.
Model: As adults we too can become overwhelmed and stressed. Think about labelling how you are feeling and talking about the strategy you are going to use.
Make a Plan: Talk to your child about what they find helpful when they are feeling stressed. Make a plan ahead of time. Providing a structure allows for some control and reduces the unknown.
Other ideas include: Stretching, muscle relaxation, getting outdoors, laughter (that’s right! Make silly faces together or laugh out loud) and listening to calming music.

Online videos you can do with your child/ren include: