Emotional
- Worry
- Irritability
- Sadness
- Feeling overwhelmed
Mind Matters Youth Resource Hub
Stress Management
Practical, evidence-informed techniques for understanding and managing everyday stress.
Educational information: This page supports awareness and self-help. It does not diagnose a condition or replace assessment by a qualified health professional.
What is stress?
Stress is a natural response to pressure, uncertainty or difficult events. A short period of stress can sometimes help a person respond to a challenge. Prolonged or overwhelming stress can affect mood, sleep, concentration, relationships and physical health.
Common sources of youth stress
ExamsFinancial pressureUnemploymentFamily expectationsRelationshipsSocial mediaHealth concernsBullyingDisplacementUncertainty
Notice your stress signals
Physical
- Headaches
- Muscle tension
- Tiredness
- Sleep changes
Behavioural
- Avoiding tasks
- Withdrawing
- Difficulty concentrating
- Unhealthy coping
Five practical skills
- Slow your breathing. Breathe in gently, pause, then breathe out slowly. Repeat without forcing the breath.
- Ground yourself. Notice five things you see, four you feel, three you hear, two you smell and one you taste.
- Break the problem into smaller steps. Choose one realistic action you can complete today.
- Return to healthy routines. Protect sleep, meals, movement, rest and connection with supportive people.
- Ask for support. Speak with a trusted person or professional when stress becomes difficult to manage alone.
A simple daily stress plan
What is creating pressure today?
What is within my control?
What is outside my control?
Who can support me?
What is one small action I can take?
When to seek professional help
Seek additional help when stress is severe, continues for a long time, disrupts daily functioning, leads to harmful coping, or includes thoughts of self-harm or suicide.