When stress hits, remember:
1. Pause
- Don’t react immediately
- Take 3–5 deep breaths
2. Identify
- What is causing the stress?
- Is it immediate or ongoing?
3. Choose a response
- Talk it out
- Take a break
- Reframe the situation
4. Use support
- Family
- Friends
- Mentors
5. Reset
- Sleep
- Exercise
- Quiet time
Core Idea:
👉 Respond, don’t react.
Questions to ask yourself?
Adults
- What is causing stress right now?
- How does this stress show up?
- ☐ Irritability
- ☐ Anxiety
- ☐ Fatigue
- ☐ Avoidance
- ☐ Other: __________
- What thoughts are going through your mind?
- What is one healthy way to respond?
- Who can support you?
- Action Step (Do this today)
Teens
- What’s stressing me out right now?
- How am I reacting?
- ☐ Overthinking
- ☐ Snapping at people
- ☐ Avoiding things
- ☐ Shutting down
- What’s actually in my control?
- What’s NOT in my control?
- Better response I can try:
- One thing I’ll do today:
Children
- What made me upset today?
- ✏️ Draw or write it
- How did my body feel?
- 😡 Mad
- 😢 Sad
- 😟 Worried
- 😴 Tired
- What can I do to feel better?
- ☐ Talk to someone
- ☐ Take deep breaths
- ☐ Play or draw
- ☐ Take a break
- Who helps me when I feel this way?