This month, the Wellness Works Committee is focusing on recognizing when our stress levels begin to rise and exploring the tools and strategies that can support us in those moments.
As we work through this theme, it’s important to remember that not all stress is bad. A certain amount of stress can motivate us, help us meet responsibilities, and push us to achieve goals. However, too much stress can interfere with our thinking, impact our bodies, and affect our overall performance.
Each of us experiences challenges differently based on our personal, social, and cultural backgrounds, and we all use different coping strategies—some helpful, others not as effective.
Strategies to Help Cope with Stress
Practicing these strategies during calm moments can make them easier to use when stress arises. They won’t eliminate stress, but they can help you and your child/youth reach a calmer state of mind. Remember that every person is different—what works for one child/youth may not work for another.
Talk About Stress
Start conversations about what stress is and how it feels. Ask questions like:
• Where do you notice stress in your body?
For younger children, try using a picture or colouring sheet to show the areas where they feel stress.
Model Healthy Coping
Adults experience stress too. When you’re overwhelmed, try naming your feelings and explaining the strategy you’re using to cope. This teaches children what healthy stress management looks like.
Take 3
Take three slow, deep breaths from the lower belly. Inhale through the nose and exhale slowly through the mouth. Try this before meals, at bedtime, or before activities that might feel stressful.
Temperature Change (“Cool Reset”) Grounding Technique
A quick change in temperature can calm the nervous system.
Hold something cool (an ice pack, cold water bottle).
Splash cool water on your face.
Step outside for a moment if the air is cooler
Set Clear Boundaries
Setting boundaries helps children (and adults!) understand expectations, feel safe, and build healthy relationships. Boundaries aren’t about punishment, they’re about clear communication, respect, and consistency.
Limit Overload
Limit overload by taking breaks from screens, noise, crowds, or anything that feels “too much.”
Make a Plan
Talk with your child about what helps them feel better when they’re stressed. Creating a plan ahead of time provides structure, builds confidence, and reduces uncertainty.
Practice Gratitude
Gratitude is the practice of noticing and appreciating the good things, big or small, in our lives. When we regularly reflect on what we’re thankful for, it can boost mood, strengthen relationships, and help us cope with stress.
Championing Health and Well-Being
Did you know? According to the Centre for Addiction and Mental Health (CAMH) prolonged stress increases the risk of mental-health issues like anxiety or depression, and physical problems such as headaches, muscle tension, digestive issues, fatigue, sleep problems, and even cardiovascular risks (2025)
-The Wellness Works Committee