Understanding Stress
Everyone feels stress now and then. It might come from a work or school deadline, a medical procedure, a presentation, or a job interview, the list goes on. Stress is a normal reaction to challenges, and our bodies are built to handle it. You might notice stress as trouble focusing, racing thoughts, irritability, headaches, tension, or changes in habits and behaviours, like eating more, putting things off, or procrastinating.
Stress acts like our body’s alarm system, helping us respond to challenges. But if this alarm stays on too long, it can start to affect our relationships, health, and sleep. According to a recent Statistics Canada survey, 63% of Canadian adults have experienced at least one traumatic event. In the same survey, less than 10% of respondents reported moderate to severe PTSD symptoms within a month of the event [1]. These figures show that while many face tough experiences and ongoing stress, most do not go on to develop serious mental health problems. Our reactions are normal and don’t mean we’re failing [1].
Now that we’ve talked about how stress shows up, you might wonder whether you can spot and understand it earlier.
Try to check in with yourself once or twice a day. Pause and scan your body from head to toe. Notice any patterns and just observe without judging yourself.
You can keep a notebook to rate your stress and jot down how your body feels. This can help you spot patterns and become more aware.
Try naming your emotions a few times a week, without judging or trying to fix them. This can help make them feel less intense.
When we start to notice how stress affects our bodies, thoughts, feelings, and actions, we lay the groundwork for making changes.
Managing Stress Day by Day
After you start noticing your stress sooner, the next step is to learn tools and strategies that fit your own patterns of feelings, thoughts, and reactions. This is where research-based therapy can really help: it gives you skills tailored to your needs rather than just general advice. For example, if you often feel anxious before meetings, a therapist might teach you a simple grounding technique, such as taking a few slow, deep breaths and focusing on what you can see, hear, and touch in the moment. This kind of personalized support can help you manage stress as it comes up in real situations.
At The Next Chapter Psychotherapy, we use methods backed by years of research. Person-Centred Therapy offers safety and space to reflect; Interpersonal Therapy helps with work and family stress; and Acceptance and Commitment Therapy supports clients in accepting tough emotions and focusing on their values [2]. Emotion-focused Therapy can turn emotional pain into resilience and works well for stress and overwhelm [3]. These are just a few of the evidence-based therapies we offer to support you.
Self-Help Versus Guided Integrative Therapy
There are many apps and books that teach breathing exercises and ways to handle tough thoughts. For some people, self-help strategies like these can be enough, especially if stress feels mild, comes and goes, or you just need some simple tools to cope with everyday pressures. However, if your stress feels overwhelming, lasts for a long time, or makes it hard to do the things you care about, professional support may be more effective. Research shows that working with a therapist can reduce symptoms by up to 50% more than doing it on your own [4].
You might wonder why that is. Here are a few reasons:
Personalization. Therapy tailors strategies to your values, life, and stress triggers.
Depth. Therapists help you notice blind spots in your thinking.
Practice. In therapy sessions, you practice skills like accountability that you can use in your daily life.
Depth. Therapy also addresses issues like sleep problems, relationship conflicts, and trauma.
Remember, stress management is not DIY; it is done with you. Evidence-based therapy meets you where you are, understands your stress, and equips you with skills you can use.
Changing With Intention
Managing stress means handling it in the moment and looking at the bigger picture, such as your roles, expectations, responsibilities, and the systems you’re part of. Then, think about where you might need to make changes. Change can feel overwhelming, but with support, you can succeed.
If you’re unsure about making changes, consider this: a recent survey found that 69% of Canadian workers have
experienced specific symptoms of burnout, including fatigue and low motivation. Of those surveyed, 24% said they felt burnt out most of the time, while 21% reported experiencing high work stress. These numbers illustrate how many people are stretched thin [5].
Now, what if we think about change? Reflecting on a few aspects with your therapist may be important at this point.
Values. Know your current values and how they fit your life.
Boundaries. What limits could help you reduce stress right now?
Support. Who can you turn to as you manage this challenge? It could be a family member, a friend, or a therapist.
Change usually doesn’t happen overnight. It often comes from taking small, intentional steps, like saying no when you used to say yes, reaching out instead of pulling back, resting without guilt, and letting yourself accept help.
Closing Thoughts
If you feel overwhelmed or exhausted, you don’t have to wait for things to get worse. Your next chapter doesn’t have to be defined by stress. With support, it can be shaped by clarity, compassion, and healthier changes. As a first step, consider reaching out to someone you trust, whether it’s a friend, family member, or a professional. Taking that first action can help you feel supported and move you toward the change you want. If you’re ready, you can schedule a consultation or session with us at The Next Chapter Psychotherapy.