Stress and Resilience

What is stress?

Stress is an emotional response and can become a physical response to pressure. It is important to understand that although stress can be related to outside pressure, it can also be caused by worrying. Pressure from the outside world and worrying cause the same type of stress hormone.

How to deal with stress?

Avoid unnecessary stress by saying no when you are overworked. Try to alter the situation by expressing your feelings or being assertive with your needs. You may need to adapt to the stressor. Try looking at the problem from another angle or change your perspective. Remember, that some things are out of your control, and you need to accept the things you cannot change.

What is resilience?

According to the MAYO clinic, “Resilience is your ability to adapt well and recover quickly after stress, adversity, trauma or tragedy. If you have a resilient disposition, you are better able to maintain poise and a healthy level of physical and psychological wellness in the face of life's challenges”. Resilience can prevent mental health conditions like depression and anxiety. To increase your resilience, your goal would be to decrease negative thoughts and increase mindfulness.

How to build resilience in children?

• Develop a supportive and trusting relationship.

• Explain to them that life is an adventure, filled with challenging quests that sometimes cannot be avoided.

• We have control over how we act when we are faced with these challenges.

• Create a growth mindset – every mistake is a learning opportunity.

• Let them learn and make mistakes.

TIPS

• Get connected with people who will support you. Create a safety network of friends and family.

• Do not waste a day – Make every day meaningful

• Stay positive – things will work out in the end.

• Self-care – make sure you are taking care of yourself physically and mentally.

• Take Action – find a solution to the problem and make a plan.

Useful exercises

Exercise1: A very happy brain

Exercise 2: Progressive Muscle Relaxation

Guided exercise:

Progressive Muscle Relaxation is recommended by many therapists to help relieve stress and anxiety.

Exercise 3: Plan for Self-Care

What comes to your mind when you think of Self-Care?...

Make a self-care goal that you can start today: …

Schedule your self-care.

Exercise 4: One Door Closes Another One Opens

A door that closed on me was: …

After that door closed, the door that opened for me was: …

Exercise 5: Values and Resilience

• Describe a challenge that you have faced or must face?

• Why is it important to overcome this challenge?

• What are the things you value that help you keep going?

Stress management exercises for youth

What is Worry?

Worries are bad thoughts that are stuck in your brain.

Like a bug that keeps flying around your head and won’t go away.

It’s okay because we can squish that bug! You can take control of your worries!

Have no fear bud!

I can take control of my worries by: ___________________.

How to build resilience?

Breathing Exercise:

Exercise 1: Leaves on a stream

1. Find a place that is quiet with no distractions.

2. Get in a comfortable position and close your eyes.

3. Take slow deep breaths

4. Imagine that you are sitting beside a stream.

5. Imagine the leaves falling from the tree to the stream and flowing down the stream.

6. If you have wondering thoughts, refocus on the steam.

7. Do for 10 – 15 mins.

Exercise 2: Stress Management

Different things contribute to stress. Write down what causes you the most stress for each category and rate it on a scale from 1-5

Daily stressors: _______________________________ rating __/5

Normal life stressors: ___________________________ rating __/5

Unforeseen stressor: ___________________________ rating __/5

List how you can…

Protect yourself:

Cope in a healthy way:

Make yourself happy: