2 Develop your own stress plan

Having a plan will help you manage stress.

We’ve explored lots of different strategies and techniques for managing stress.

Now we’re going to work towards building your very own stress plan for you to use whenever you’re feeling stressed.

Techniques for managing stress

In this next activity, click on the cause of stress to discover techniques for managing each cause.

Causes of stress

Are you feeling stressed but not sure why?

Techniques

Remember that stress is normal and sometimes we can feel stressed for no particular reason. Taking the courage to talk to a friend, family member or trusted adult about how you feel is a good place to start. Sometimes having a chat to someone can help you get some relief from your feelings.

Does pressure from your peers cause you stress?

Techniques

Remember that it’s okay to say no to your friends. If they are pressuring you to do something you don’t want to do, it’s okay to explain why you don’t want to do it.

Try joining a sports team, lunch time club or after school activity so you can make friends with people who have similar interests to you. It feels really good to hang out with people that like the same things as you!

Are you having disagreements with your friends at school?

Techniques

Try telling them how you feel without blaming them.

‘This situation is making me feel really stressed, what do you think we can do to solve it.’

If this doesn’t work, try stepping back, not going on social media for a while and doing something you know makes you feel good. Sometimes all you need is some space.

Remember, talking to a trusted adult can be really helpful.

Does scrolling online change your mood?

Techniques

Long periods of time spent online can be unhealthy and cause you to feel stressed. News can be very negative and overwhelming.

Try having regular social media detoxes where you turn off your phone or delete social media apps (making it easier to avoid scrolling).

Does social media change the way you feel about yourself?

Techniques

Comparing ourselves to others can be a cause of worry and stress.

It’s important to remember that many photos online are photo shopped. Photos people post online are the highlights of their life and not a reflection of reality.

Do assignments overwhelm you and leave you feeling stressed?

Techniques

Ask for help.

A good question to ask is: where should I start? Break a large task into smaller, more attainable tasks. Give yourself regular breaks away from what you’re doing.

Do you get nervous before tests at school?

Techniques

STOP Strategy

  1. Stop what you are doing
  2. Take 3, long deep breaths
  3. Observe your body
  4. Proceed (this might mean doing something else to help calm you down, 10 star jumps, more breaths, a run around the school playground – just ask your teacher first).
Are you finding things at home stressful?

Techniques

Try doing something that gets you out and about in nature. A walk or ride around the block or perhaps Google a relaxing yoga class to try.

Does it take you a while to fall asleep at night?

Techniques

Progressive Muscle Relaxation can really help.

Sometimes racing thoughts can keep us awake at night. Bringing your focus away from these thoughts and back to your body can help you drift off to sleep.

Progressive muscle relaxation (PMR) can also help us focus on removing tension in our bodies. It involves tightening and relaxing each part of your body.

Try doing a PMR starting with your toes and feet and moving onto the backs of your legs. Hold each body part for 5 seconds and then release.

Take 3 deep breaths Tighten and relax each body part from toes to head.

Are you finding the pressure of school stressful?

Techniques

Who can you speak to about your schoolwork?

Getting things off your chest can be very calming and help you to refocus. Your thoughts can have a big impact on your feelings towards your schoolwork.

Try building positive self-talk by :

  1. Acknowledging a particularly challenging or unhelpful thought and reminding yourself that thoughts aren’t facts.
  2. Consider the evidence for and against this thought.
  3. Challenge the thought by speaking to yourself with compassion – what would you say to a friend thinking the same thing? Create a more helpful thought.

See if you can follow this process from a recent unhelpful thought you’ve had.

Do you have regular feelings of fear that you have trouble controlling?

Techniques

Who is your school counsellor?

Talking to a trusted adult can be really helpful. Remember the basics of SELF (Sleep, Exercise, Leisure and Food) can really help to reduce anxiety.

Do you notice that your self talk (the thoughts inside your head) are negative?

Techniques

Treating yourself like you would a friend can be very soothing. When you notice your negative self-talk, place a hand on your chest and say something nice to yourself, just like you would to a friend going through a tough time.

For example:

“I can see you aren’t feeling well, you have worked so hard today, I am really proud of you.”

Do you often worry that you aren’t going to meet your parents or caregivers expectations?

Techniques

Remember that all you can do is your best.

This breathing exercise might help.

Try sitting down somewhere quiet. As you breathe in say to yourself ‘I do my best’….

As you breathe out say to yourself ‘ I let the rest go’

Demanding perfection from yourself and others can cause a lot of stress.

Techniques

Remember that stress is normal and sometimes we can feel stressed for no particular reason. Taking the courage to talk to a friend, family member or trusted adult about how you feel is a good place to start. Sometimes having a chat to someone can help you get some relief from your feelings.

Remember that it’s okay to say no to your friends. If they are pressuring you to do something you don’t want to do, it’s okay to explain why you don’t want to do it.

Try joining a sports team, lunch time club or after school activity so you can make friends with people who have similar interests to you. It feels really good to hang out with people that like the same things as you!

Try telling them how you feel without blaming them.

‘This situation is making me feel really stressed, what do you think we can do to solve it.’

If this doesn’t work, try stepping back, not going on social media for a while and doing something you know makes you feel good. Sometimes all you need is some space.

Remember, talking to a trusted adult can be really helpful.

Long periods of time spent online can be unhealthy and cause you to feel stressed. News can be very negative and overwhelming.

Try having regular social media detoxes where you turn off your phone or delete social media apps (making it easier to avoid scrolling).

Comparing ourselves to others can be a cause of worry and stress.

It’s important to remember that many photos online are photo shopped. Photos people post online are the highlights of their life and not a reflection of reality.

Ask for help.

A good question to ask is: where should I start? Break a large task into smaller, more attainable tasks. Give yourself regular breaks away from what you’re doing.

STOP Strategy

  1. Stop what you are doing
  2. Take 3, long deep breaths
  3. Observe your body
  4. Proceed (this might mean doing something else to help calm you down, 10 star jumps, more breaths, a run around the school playground – just ask your teacher first).

Try doing something that gets you out and about in nature. A walk or ride around the block or perhaps Google a relaxing yoga class to try.

Progressive Muscle Relaxation can really help.

Sometimes racing thoughts can keep us awake at night. Bringing your focus away from these thoughts and back to your body can help you drift off to sleep.

Progressive muscle relaxation (PMR) can also help us focus on removing tension in our bodies. It involves tightening and relaxing each part of your body.

Try doing a PMR starting with your toes and feet and moving onto the backs of your legs. Hold each body part for 5 seconds and then release.

Take 3 deep breaths Tighten and relax each body part from toes to head.

Who can you speak to about your schoolwork?

Getting things off your chest can be very calming and help you to refocus. Your thoughts can have a big impact on your feelings towards your schoolwork.

Try building positive self-talk by :

  1. Acknowledging a particularly challenging or unhelpful thought and reminding yourself that thoughts aren’t facts.
  2. Consider the evidence for and against this thought.
  3. Challenge the thought by speaking to yourself with compassion – what would you say to a friend thinking the same thing? Create a more helpful thought.

See if you can follow this process from a recent unhelpful thought you’ve had.

Who is your school counsellor?

Talking to a trusted adult can be really helpful. Remember the basics of SELF (Sleep, Exercise, Leisure and Food) can really help to reduce anxiety.

Treating yourself like you would a friend can be very soothing. When you notice your negative self-talk, place a hand on your chest and say something nice to yourself, just like you would to a friend going through a tough time.

For example:

“I can see you aren’t feeling well, you have worked so hard today, I am really proud of you.”

Remember that all you can do is your best.

This breathing exercise might help.

Try sitting down somewhere quiet. As you breathe in say to yourself ‘I do my best’….

As you breathe out say to yourself ‘ I let the rest go’

Demanding perfection from yourself and others can cause a lot of stress.

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