COPING

WITH

STRESS
heartandstroke.ca

Date:14-03-19

D_HP4101E.indd 3

cmha.ca

Page: ENG_OFC.p1.pdf

14-03-19 10:17 PM

Did you know?

Stress is a risk factor for heart disease and stroke.
Almost one quarter of Canadians report a high
degree of life stress.
No matter where you live, the pressures of
everyday life can have an impact on your wellbeing.
When its not possible to avoid excessive stress, you
need a strategy.
This booklet will help you understand and manage
stress in your life.

Copyright 2013 Canadian Mental Health Association, National Office

Date:14-03-19

D_HP4101E.indd 3

Page: ENG_IFC.p1.pdf

14-03-19 10:17 PM

PART 1
1 What is stress?
2 Test your stress index
3 Understanding stress
4 The stress response
5 Stress response stages
7 Preventing stress
PART 2
9 Coping with stress
19 Resources to help you
cope with stress

Date:14-03-19

D_HP4101E.indd 1

Page: ENG_i.p1.pdf

14-03-19 10:17 PM

ii

Date:14-03-19

D_HP4101E.indd 2

Page: ENG_ii.p1.pdf

14-03-19 10:17 PM

PART 1
WhAT iS STReSS?
I am so stressed!
How often have you heard
someone say that? How many
times have you felt stressed
yourself? No matter who
you are or how you live, the
pressures of everyday life can
have an impact on your wellbeing. Stress is a fact of life.
But what is stress? Is it always
harmful, or can it also lead you
forward on your life journey?
You could say there is good and
bad stress. Good stress can be
managed. It stimulates and helps
you achieve balance in all the
responsibilities of your life. You
can handle good stress.
Bad stress may cause you to feel out
of control. It can make you break
out in a cold sweat. It can make your
heart beat furiously. It scares you and
makes you feel sick inside. Bad stress
is dangerous. It can harm your health
and happiness.
Everyone feels stress differently.

Date:14-03-19

D_HP4101E.indd 1

What is stressful to you may not

concern someone else because no
two people respond exactly the
same way to a situation.
When you are confronted with a
challenging event, you mentally
evaluate the situation, searching for
ways to resolve your inner conflict.
As you try to deal with the event, you
mobilize your coping skills. If you find
that you can successfully cope with a
situation, you dont see it as stressful.
If you conclude that the circumstance
outweighs your ability to cope, you
may move into a stress response.
How do you know when stress is
helpful or harmful? How can you
control your stress response?
Your perceptions, thoughts and
actions can make all the difference
in turning bad stress into good. By
understanding your personality and
your reactions to stress-provoking
situations, you can learn to cope
more effectively.
This booklet will help you
understand and manage stress
in your life.

Page: ENG_1.p1.pdf

14-03-19 10:17 PM

TEST youR STRESS IndEx

look at her. She seems so stressed out.

Sometimes, its easier to recognize stress in others than in yourself. You
may have learned to endure rather than overcome emotional chaos
caused by stress. Problems may be difficult to recognize because they
have become so familiar. That can make your daily life miserable and
negatively impact your physical health, sometimes drastically. Yet you
may not be aware or willing to admit that you are under stress.
This quiz will help you test your stress index.

DO YOU fREqUENTlY:
Neglect your diet?
Try to do everything
yourself?
Blow up easily?

YES/NO

YES/NO
Use sleeping pills or
tranquillizers without
consulting a doctor?
Not get enough rest?

Seek unrealistic goals?

Get angry when you are

kept waiting?

fail to see the humour in

situations others find funny?

Ignore stress symptoms in

your habits and attitudes?

Act rude?

Put things off until later?

Make a big deal of

everything?

Think there is only one right

way to do something?

look to other people to

make things happen?

fail to include relaxation

time in your day?

Have difficulty making

decisions?

Gossip?

Complain you are

disorganized?
Avoid people whose ideas
contradict your own?
Bottle up everything inside?
Avoid or neglect physical
activity?
Have few or no supportive
relationships?

Date:14-03-19

D_HP4101E.indd 2

Impatiently try to race

through your day?
Spend a lot of time
complaining about your
past?
fail to get a break from
noise and crowds?
Score 1 for each YES answer.

ToTal youR ScoRE _______

Page: ENG_2.p1.pdf

14-03-19 10:17 PM

WHaT youR ScoRE mEanS

1-6: You have few hassles, and generally lead a low-stress life. Thats
great! But, dont spend so much energy avoiding problems that you
shy away from challenges.
7-13: Youve got a handle on your life. Though youre in good
control, try to improve choices and habits that might still cause some
unnecessary stress. Youll find useful advice in this booklet.
14-20: Warning: Youre in the danger zone! Even now youre probably
suffering stress-related symptoms. Take time out every day to look at
choices youve made and reflect on outcomes. The suggestions in this
booklet will enable you to take better control of your life.
above 20: Red flag emergency! Stop. Re-think. Change your lifestyle.
Improve your diet. Make physical activity a regular routine, and above
all, try to find ways to relax. Is it running? Knitting? Spending time with
your kids? Try to positively alter your attitudes. Use this booklet to help
guide you to live a healthier, happier life. You may also wish to speak to
your healthcare provider for some additional help.

Understanding stress

I really dont think I have too much stress,

but sometimes it just feels so hard to deal
with everything.
To cope effectively, you need to recognize stress and how it affects you.
Examine the causes of your stress, your thoughts, how you feel about it
and how you respond.

Watch out for stressors!

Stress-provoking situations are called stressors. They come at you from all
directions, almost all the time. Major events, such as moving, leaving school,
changing jobs or experiencing losses can provoke stress. Routine events
also contribute to your stress level everyday hassles like traffic snarls, work
pressures or family responsibilities. Your attitude determines how you deal
with these situations.

Date:14-03-19

D_HP4101E.indd 3

Page: ENG_3.p1.pdf

14-03-19 10:17 PM

The stress response

When Im in crisis mode, look out.

You never know what will happen.
Being aware of how you respond to stressors is the first
step in a successful coping strategy. When you decide that
something is causing you stress, you may instinctively resort
to your bodys fight or flight reaction. This causes a release
of adrenaline, a natural body chemical, and starts the initial
stage of your stress response.
You may respond to this in your own way. You may experience physical
signs such as muscle tension and difficulty sleeping (insomnia). Or you
may react emotionally with outbursts of crying or anger.
Next time youre feeling stressed, look for your personal stress signs.
They are your clue that you need to do something to reduce the impact.

STRESS SToppER:

STRESS STRETcH
Take a break! Relax. Close your eyes. Try to clear your
mind. Stretch away your stress.
Muscle tension is a common sign of stress. Tension often centres in
your neck and jaw. You can relieve this symptom effectively when you
feel it. Gently and slowly move your head from front to back, side to
side, and in a full circle. Stretch your mouth open, slowly moving your
lower jaw from side to side and front to back. (If this activity causes
pain, or if you have had any injuries to your back, neck or jaw, check
with your healthcare provider first).

Date:14-03-19

D_HP4101E.indd 4

Page: ENG_4.p1.pdf

14-03-19 10:17 PM

STReSS ReSPoNSe STAgeS

Stressors can cause you to experience any or all of the following stages:

Stage 1:
Mobilization of energy
Your body reacts to a sudden,
frightening stressor such as a near-car
accident this is primary stress. Or,
you can deliberately enter a stressful
situation, such as the night before
your wedding this is secondary
stress. In either case, the following
symptoms may develop:
your heart rate increases
you breathe rapidly, in
short gasps
you experience a cold sweat
you have butterflies in your
stomach indigestion or no
appetite
you feel dizzy or light-headed

suffer illnesses, such as colds

and flu
increase unhealthy habits, such
as smoking, excessive alcohol or
food consumption or increased
coffee drinking

Stage 3:
Exhaustion
If your stress remains unresolved,
it can become chronic. Your bodys
need for energy resources is
greater than its ability to produce
them. You could develop a serious
illness such as:
heart disease
stroke
high blood pressure
mental illness (depression)

Stage 2:
Consumption energy

Or, you may experience symptoms

such as:

If you cant get relief from Stage

1, your body will begin to release
stored sugars and fats, consuming
vital resources. As a result, you may:

insomnia (difficulty sleeping)

errors in judgement
personality changes

feel driven and under pressure

become exhausted to the point
of fatigue
overeat or have a poor diet
experience anxiety or tension
have difficulty concentrating

Date:14-03-19

D_HP4101E.indd 5

Page: ENG_5.p1.pdf

14-03-19 10:17 PM

effects on your health

I havent felt good

in days. Im just so
tired all the time.
It feels like stress is
wearing me down.
Too much stress may lead to poor
health. High stress levels can
make you tense or anxious, cause
headaches, stomach ailments or
symptoms that mimic old illnesses.
You may resort to unhealthy
coping methods. You may drink
too much alcohol, abuse drugs, eat
poorly, and blame others (possibly
a spouse or parent). Extreme cases
can lead to physical violence, most
often with family members.
Chronic stress can lead to mental
health issues like anxiety ranging
from chronic, uncontrollable worry
to severe panic attacks or even
depression.

Untreated clinical
depression leads
to suicide in 15% of
cases. If you cant
shake depression,
seek medical help!

Date:14-03-19

D_HP4101E.indd 6

Want to learn more about

depression, anxiety and other
mental illnesses? Contact your
local branch of the Canadian
Mental Health Association. Visit
cmha.ca for the nearest location.
heart disease and stroke
Stress can have deadly
consequences. Its a risk factor for
heart disease and stroke. About a
quarter of Canadians report a high
degree of life stress. People with
excessive stress may have:
high blood pressure
elevated levels of LDL or
bad cholesterol
obesity
diabetes
blood platelets that are more
likely to clot (clump together
inside the blood vessel)
Being aware of your stressors
and knowing how to deal with
them effectively will enable you
to get on the right track to a
healthier lifestyle.

Need to know more about

heart disease and stroke?
Visit heartandstroke.ca
or contact the heart
and Stroke Foundation
at 1-888-hSF-iNFo
(473-4636).

Page: ENG_6.p1.pdf

14-03-19 10:17 PM

PReVeNTiNg STReSS
My best method of preventing stress is to
live healthy and to try to avoid things that
cause it.
Consider these basic strategies to prevent or avoid stress
in your daily life. They may seem simple but they can be
challenging to implement! Use these ideas on their own
or with other coping skills discussed in this booklet.

1. Just say no.

Dont get overwhelmed trying to please everyone all the time. Instead,
set realistic personal goals with enough time to achieve them. Prioritize
your activities. learn to say no to things that are not a high priority.

2. Stop procrastinating take action.

If you believe you perform better under pressure, you may be trying to
convince yourself that you do. In fact, you may be making an excuse to
procrastinate. Putting things off can be stressful. Instead, take action.
Make decisions and be prepared to live with the consequences.

3. get help when you need it.

No matter how proud or strong you are, there is no shame in asking for
help when you need it. By not asking for help, you may be needlessly
stressed. Sometimes its best to delegate, asking others to lighten your
load by doing tasks they can handle.

Date:14-03-19

D_HP4101E.indd 7

Page: ENG_7.p1.pdf

14-03-19 10:17 PM

STRESS SToppER:

TakE a comEdy bREak

laugH aT STRESS

Have you heard the

one about?
laughter is your bodys natural
stress-release mechanism. Make
sure its working for you. Take a
comedy break whenever you need
one. Watch a comedy on TV, DVD or at the movies. Keep a show or a
book that you know makes you laugh on hand for stress emergencies.
Read the daily comics in the newspaper. lifes no joke if you cant find
the humour in it.

STRESS SToppER:

TakE a bREak Walk aWay fRom STRESS

Sometimes I just need to get away

from it all for a little whileto clear
my head and recharge my batteries.
forget having another coffee on your break. Walk
off your stress instead. Physical activity relieves
stress and walking energizes your body and
spirit. If you prefer not to walk alone,
join or form a walking club with
co-workers or friends.

Date:14-03-19

D_HP4101E.indd 8

Page: ENG_8.p1.pdf

14-03-19 10:17 PM

CoPiNg WiTh STReSS

Sure, I know what to do about stress
deal with it!
There is no single right way to cope with every situation. Part 2 of
this booklet includes information about support and resources for
developing your coping skills (see page 23).
To make the most of that information, you need to understand your
stress cycle and how to control your stress response. The first step is
to know yourself and understand your personal coping style. There are
three accepted styles. You may use one or a combination of all three,
whatever works for you
TASK-ORIENTED: You feel comfortable analyzing the stressor and taking

appropriate, positive action to deal directly with the situation.

EMOTION-ORIENTED: You prefer to deal with your feelings and find

social supports.
DISTRACTION-ORIENTED: You use external sources such as music or

physical activity to take your mind off your predicament.

STRESS SToppER:

Unrealistic goals that seem out of reach add to your stress. Try setting
a personal goal using the SmaRT approach.

SpEcIfIc

Choose one small goal and write it down.

mEaSuRablE

Can you count it or check it off a list?

acHIEVablE

Is your goal realistic? If not, make it smaller

REWaRdEd

Decide how to reward yourself when you

reach your goal.

TImE-lImITEd

Set a specific, realistic date to finish or

achieve your goal.

Date:14-03-19

D_HP4101E.indd 9

Page: ENG_9.p1.pdf

14-03-19 10:17 PM

10

TAke The PReSSURe oFF,

RedUCe yoUR STReSS
When life catches up to me, I know all I have
to do is stop chasing it. But, sometimes I
cant seem to run fast enough to get ahead
of it all.
When its not possible to avoid excessive stress, you need
a strategy. This section is about finding your anti-stress
strategies. Some offer you temporary relief while others help
you determine the cause.
Before you decide which coping skills to use in a situation, ask yourself
three questions:
is my coping response suitable in this situation?
Physical activity may calm you, but it may not be appropriate in a job
interview. A breathing exercise might be the right response.
is my coping response positive?
Not all ways to relieve stress are good for you. Drugs and alcohol are
obvious coping strategies with dangerous side effects. Even healthy
options, such as physical activity or dieting, can be bad in extremes.
Moderation is the key.
is my coping response going to help me in the long run?
Big problems require more than short-term solutions. Ten minutes of slow
breathing might help you deal with a stressful moment at work, but it wont
change your job or the stress that goes with it. Instead, talking it out with a
friend or trusted colleague may help you find solutions to your problems.
There are three basic types of coping skills physical/behavioural skills,
cognitive/mental skills, and personal/social skills. All three types are
useful to help you deal with stress in your life. Some may be more or less
attractive depending on your particular circumstance.

Date:14-03-19

D_HP4101E.indd 10

Page: ENG_10.p1.pdf

14-03-19 10:17 PM

11

Physical/Behavioural Coping Skills

Physical/behavioural skills involve taking care of yourself
and staying as healthy as possible. Here are some examples
of things you can do to help relieve stress.
Physical activity
Physical activity can clear your mind, reduce tension and increase
energy. Canadian Physical Activity Guidelines recommend that adults
accumulate at least 150 minutes of moderate to vigorousintensity
aerobic physical activity per week, in bouts of ten minutes or more.
for example, walking can help by providing energy as well as a relaxing
change of environment. Organized activities (team sports, aerobics
classes and bicycling clubs) offer both exercise and social interaction
that may help to buffer stress.

Yoga and stretching

Yoga and slow stretching even
just 5 to 10 minutes a day also
promote relaxation to reduce
stress. first, choose a body part
to stretch.
1. As you stretch, think about the

area being stretched; imagine

the tension leaving as you
gently take these areas to their
comfortable limit.
2. Exhale into the stretch; inhale on

the release. Breathe deeply and

slowly do not hold your breath.
3. Close your eyes for better

awareness of your bodys

responses.

Date:14-03-19

D_HP4101E.indd 11

Page: ENG_11.p1.pdf

14-03-19 10:17 PM

12

Eat a healthy diet

I just dont have time to eat balanced meals.

I am always on the go.
Your body can only run on the fuel you give it. Junk in means
junk out. A diet full of caffeine, sugar, and fat can make you
feel restless, agitated, and sluggish. It will also erode your
stress response.
Canadas food Guide recommends a well-balanced diet rich in vegetables,
fruit, whole grains, low-fat dairy and alternatives, and lean meat and
alternatives. limit salt, sugar, saturated and trans fat intake. To learn more
about Canadas Food guide visit healthcanada.gc.ca/foodguide

Get a good rest

When I lay down at night, I just cant

seem to shut my brain off. I toss and turn,
replaying my day in my head until its
time to do it all over again.
Cant sleep? Then get up. Dont even try to sleep if your body
wont let you. Clock watching, tossing and turning will only make
you tense, and that means stress. Instead, relax in a comfortable
chair. Read a book, watch television or play solitaire. Before you
know it, youll be dozing off. Even if you dont actually fall asleep,
you will be more relaxed. Reducing your anxiety about not
sleeping will ultimately make it easier to sleep.

Date:14-03-19

D_HP4101E.indd 12

Page: ENG_12.p1.pdf

14-03-19 10:17 PM

13

Relaxation exercises
Kick back. let your mind take a break. You may want to set aside some
time each day to unwind. Relaxing may take many forms, but one of the
most popular is breathing exercises.

Exhalation breathing
Slow your breathing to help calm you down. Do this exercise for 10
minutes or more its up to you.
1. lie on your back with your arms at your sides.
2. As you begin to breathe in, raise your arms toward the ceiling (elbows

bent). Move your arms all the way up and over your head to the floor
as you inhale.
3. Reverse the order: breathe out slowly and smoothly as you return your

arms to your sides.

Repeat this motion several times. Then slowly inhale and exhale without
moving your arms. Relax; enjoy the sense of peace it brings.

Deep breathing

Sometimes I get so busy that I forget to

take a breath!
Deep breathing is great as it can be done anytime, anywhere. Breathing
deeply increases oxygen flow in your blood. Your body releases endorphins,
naturally occurring hormones that re-energize and promote relaxation.
Do this exercise for three to five minutes whenever you feel tense.
1. Slowly inhale through your nose, expanding your abdomen before

allowing air to fill your lungs.

2. Reverse the process as you exhale.

Date:14-03-19

D_HP4101E.indd 13

Page: ENG_13.p1.pdf

14-03-19 10:17 PM

14

Cognitive/Mental Coping Skills:

It was so stressful for me to be there.

I dont know how people can live like
that day after day.
How you perceive or interpret events relates to how stressful
(or non-stressful) youll find them. Cognitive/mental coping
skills involve using your thoughts and mind constructively
to counteract negative effects of stress. The activities below
offer a few ways of coping.
Problem solving

I hate being overwhelmed. Thats when

I really push the panic button. There is
nothing more stressful for me than when
I cant get control of a situation.
When faced with a stressful circumstance, many of us
become overwhelmed and panic. Dont let the pressure
get you down! Remember, every problem has at least one
good solution. Sometimes you just need to employ classic
problem-solving skills. Try following these steps to avoid a
stressful situation:
1. Write down a list of every possible solution to your problem or way

of dealing with your stressful situation.

2. Rank the solutions in order of feasibility and effectiveness.
3. Put your top-ranked solution into action.
4. Assess whether it solved your problem. If it did, great! If not, then

select the next solution on the list and see if that works, and so on.

Date:14-03-19

D_HP4101E.indd 14

Page: ENG_14.p1.pdf

14-03-19 10:17 PM

15

Reappraisal

I know it doesnt seem like such a big thing

now, but when it happened, I just fell apart.
I didnt know how to handle it.
Sometimes your interpretation of a stressor can magnify
its impact, making it feel more stressful than it really is.
follow these simple steps to ensure you have not blown
the situation out of proportion.

STEP 1: Identify your thoughts about the predicament.

- What am I saying to myself about this situation?

STEP 2: Challenge your thoughts about the circumstance.

- Is what Im feeling realistic? Am I grounded in fact, not fear?

STEP 3: Reappraise your position.

- How can I change my thinking to reflect more realistically on

this condition?

Date:14-03-19

D_HP4101E.indd 15

Page: ENG_15.p1.pdf

14-03-19 10:17 PM

16

Meditation

When I meditate, I am able

to calm my worries.
Meditation can help to settle your mind, allowing you to think more
calmly. It also puts you in charge of your psyche by making you live in
the moment and observe your thought processes. This is not a quick fix.
Meditation requires patience and stamina. If you make it a habit, you will
reap its benefits.
Start by meditating for 10 to 15 minutes once or twice a day. Increase
this to 20 minutes no more than twice a day. Avoid meditating just
before going to bed or you might be too energized to sleep.
There are several meditation techniques so its best to do research if
you are interested in learning methods other than this one.
1. Choose a quiet room where you wont be interrupted.
2. Take time to relax; dont rush into it.
3. When you are thoroughly relaxed and breathing slowly and evenly,

close your eyes. You may wish to slowly repeat a pleasant-sounding

word such as peace or harmony, also known as a mantra, over and
over in your mind as you breathe in and out. Continue in this state for
10 to 20 minutes.
4. To come back: Pay attention to your breathing. Be aware of your

body and your posture. You may wish to say your mantra out loud,
deliberately and slowly. Open your eyes and look around the room.
After a minute or so, stand up and stretch.
With practice, you will eventually reach the point when youll feel
detached from your body and your physical surroundings while
meditating. Youll be in touch with your innermost self, thoroughly
relaxed and energized.
NOTE: Meditation can be overdone to the point where you are completely cut off from
feelings of anxiety. This isnt healthy. Everyone needs a certain amount of stress in order
to function.

Date:14-03-19

D_HP4101E.indd 16

Page: ENG_16.p1.pdf

14-03-19 10:17 PM

17

Personal/Social Coping Skills

When Im having fun, stress is the farthest

thing from my mind. I can really let go and
enjoy myself with no worries.
life should be a pleasure. One of the best ways to beat
stress is to make happiness a priority. Too often we get
so caught up in our work and routines that we feel empty,
isolated, and unfulfilled. Take a time out! Make an extra
effort to experience the good in your life. Seek out things
that make you happy and that matter most to you.
You can do this in many ways.
Spend quality leisure time with your friends and family.
Explore your spirituality.
Develop your hobbies and personal interests. Consider it
nourishment for your soul.
Enjoy nature and outings. Go for a walk in a park, enjoy the trees
and birds get away from the hustle of daily life. Whether you have
a backyard or live in an apartment, consider the soothing quality of
tending plants and watching them grow.
Give to others. Volunteering can be rewarding and satisfying. Helping
others helps divert attention from yourself and can reduce your anxiety.
Take a vacation or a break from your normal routine. But make sure
it is a holiday for your spirit too. A vacation is only refreshing when it
doesnt add stress. Plan ahead and dont try to pack too much into the
time available.

Date:14-03-19

D_HP4101E.indd 17

Page: ENG_17.p1.pdf

14-03-19 10:17 PM

18

Date:14-03-19

D_HP4101E.indd 18

Page: ENG_18.p1.pdf

14-03-19 10:17 PM

19

PART 2
ReSoURCeS To helP
yoU CoPe WiTh STReSS
FiNdiNg helP
Sometimes when Im feeling
depressed, anxious, confused or
unable to cope, I talk to people
who can help.
finding the right help for stress can itself be a
stressful experience. Here is an outline of the
kinds of help you can find.

Counselling
friends, family members, and support groups can
often provide a sympathetic ear. But if that isnt
enough, you should seek professional counselling.
While counselling may not be the answer to all
your problems, it can help you sort things out so
that you feel more able to cope.

Its how we think, or react, that

makes us feel over-stressed.
Talking to someone can help.

Date:14-03-19

D_HP4101E.indd 19

Page: ENG_19.p1.pdf

14-03-19 10:17 PM

20

Your family doctor

Stress is a health problem, so your family doctor can help. A thorough
review of your health profile and a complete medical examination can
pinpoint reasons for your ill health (mental or physical).
Your doctor may prescribe a treatment or refer you to a mental-health
specialist. If your family doctor suggests you use medication, make sure you
are well informed about how it works and any potential side effects before
you decide to use it. Your doctor might also refer you to a psychiatrist or
psychologist who may work in a hospital or have a private practice.

Psychotherapy
Psychologists, some psychiatrists and social workers practise psychotherapy.
There are many different theories and schools of thought regarding effective
psychotherapy techniques. It is vital that you talk to your therapist to make
sure you are comfortable with the approach.
Always check to ensure your health-care professional has a valid licence
to practice.

The psychiatrist
Psychiatrists complete a medical degree plus an additional four years training
in diagnosis and treatment of emotional and behavioural problems. Because
they are medical doctors, psychiatrists are licensed to prescribe medications.
Their fees are covered by your provincial health-care plan.
To see a psychiatrist, ask your family doctor for a referral. If you have no family
doctor, call a local hospital or community health centre to ask about available
mental health services. You can also call the local branch of the Canadian
Mental Health Association to ask about finding a psychiatrist.

The psychologist
A clinically trained psychologist holds a doctorate (PhD) or a Masters in the
study of human behaviour, as well as in the treatment of behavioural and
emotional problems. Some psychologists specialise in stress management.
A psychologist may not be able to bill your provincial health insurance plan.
However, many private health-care insurance plans cover the services of
registered psychologists. Check with your insurance company.

Date:14-03-19

D_HP4101E.indd 20

Page: ENG_20.p1.pdf

14-03-19 10:17 PM

21

The social worker

A social worker has a university degree in social work. Some have taken
additional training in psychotherapy. Most are employed by hospitals or
community agencies while some are in private practice. Your doctor may
refer you to a therapist who is a social worker.
oTheR CoUNSelliNg SeRViCeS

The public health nurse

Public health nurses are involved with individual, family and small group
counselling, and education regarding personal health. They often work
with hospitals, local doctors and neighbourhood centres.
Public health nurses can help you with information about how your
lifestyle relates to your stress level. They can also guide you to healthrelated resources in your community.
Contact a public health nurse through your local department of health.

Employee and family assistance program counselling

An Employee/family Assistance Program (EAP/EfAP) can provide
confidential short-term counselling and information to help you deal
with personal, work-related, marital, family, stress, addiction and financial
matters. Review your benefits information or ask your supervisor or HR
department if you have an EAP/EfAP, since it is provided as an employee
benefit by many organizations.

Addiction counselling
Are you using alcohol, tranquillizers or other drugs to mask your
symptoms of stress? If so, you need to find people who can help you.
Talk to your doctor. look up your local chapter of Alcoholics Anonymous
(a self-help group) or an addiction foundation or centre in your area.

Individual and family counselling

In many communities, a family services organization or community centre
offers individual or family counselling. Check with your local community
information centre or your local branch of the Canadian Mental Health
Association for information about services in your area.

Date:14-03-19

D_HP4101E.indd 21

Page: ENG_21.p1.pdf

14-03-19 10:17 PM

22

financial counselling
If money is the root of your stress, find help through a credit
counselling service. These services provide counselling for people
with credit difficulties. Some counsellors act on your behalf to deal
with agencies or people to whom you owe money. look in the yellow
pages for credit or financial counselling and planning.

Self-help groups
Sometimes, true understanding can only come from someone who has
been in your situation and has experienced the same type of problem
and overcome it. You can find support and solace in many self-help
groups (also called mutual aid groups or support groups). People with
similar problems get together to help each other cope. Through the
combined strength of the group, you may find what you need to take
charge of your own situation.
Membership in a self-help group can be an alternative to professional
therapy. You may find that a support group is useful in addition to formal
helping services. To find out about self-help groups, contact your local
community information service.

Date:14-03-19

D_HP4101E.indd 22

Page: ENG_22.p1.pdf

14-03-19 10:17 PM

23

Self-help resources
A good way to start to deal with stress in your life is to learn
how to overcome it. Websites, books, videos and courses
can help you increase your understanding of stress and how
to manage it.
a) Websites

c) Videos

The internet has a lot of useful

information, but most of it is
not regulated and may be poor
quality. Visit websites that provide
reliable information on stress such
as the Canadian Mental Health
Association (cmha.ca) or the
Public Health Agency of Canada
(phac-aspc.gc.ca).

There are some good

documentaries and information
videos that can increase your
understanding of stress and stress
management. You can obtain
stress-related videos from the
internet, via the National film
Board of Canada or at your
local library.

b) Books

d) Courses

Many books claim to help people

deal with stress, but not all are
written by experts. If you are
unsure of a books credibility, try to
borrow a copy from the library or
research it online before buying.
You can also ask a health care
provider for an opinion.

Some stress management experts

claim to have the only method
that works. In reality, there are
many effective stress management
techniques. Courses on stress
management and related topics
are often offered by private
companies and not-for-profit
organizations such as community
colleges. It is important to check
the qualifications of anyone who is
leading such courses.

Date:14-03-19

D_HP4101E.indd 23

Page: ENG_23.p1.pdf

14-03-19 10:17 PM

24

Evaluating counselling and

educational services and
resources

Avoid the following:

1. An organization whose contact

person will not answer questions

clearly or to your satisfaction.

The majority of counselling

and educational services and
resources associated with
stress are competent and
ethical. But some are not.
Make sure you deal only with
credible services. Be sure to
ask the following questions
before becoming involved
with a service or buying a
resource:

2. When your involvement is due to

pressure from a third party.

3. If you are promised money as a

reward for participating.

4. If you are asked to sign a

document that might compromise

your civil rights such as testimonials
or contracts with fixed obligations.
5. If success is guaranteed.

1. What are the qualifications of the

leader of the sessions or the author

of the book?
2. What will take place in a typical

session?
3. How long will each session be and

how many sessions are there?

4. What if I want to stop the sessions?
5. What is the cost of the service? Is it

covered by my provincial healthcare plan or my private insurance?

6. How does the organization

or individual ensure that

confidentiality is respected?

Date:14-03-19

D_HP4101E.indd 24

I joined this group to

get help, but things
are not working out.
If this is your situation, a number of
critical things may be happening.
You might not be ready to accept a
problem or focus on its solution. Or,
it may be because you have chosen
a resource thats not right for you.
If you have a helping person who:
doesnt give you time to explain
your problem,
doesnt seem to hear you, or
suggests something you feel is
inappropriate,
Consider seeking a second
opinion or a different kind of
helping resource.

Page: ENG_24.p1.pdf

14-03-19 10:17 PM

25

Help is out there!

Dont give up.
finding the right help
to cope with your
stress may require a
few attempts to find a
good fit for you.

Boards of education or school

boards may sponsor evening
and weekend programs, ranging
from woodworking and crafts
to swimming, dance, aerobics,
and yoga. Call the continuing
education department of your
local board of education or
school board.

Newspapers provide listings

of great activities that may be
free-of-charge.

The yWCA and yMCA offer

fitness, health, and recreation
programs at centres across the
country.

Recreation departments often

have listings of local events and
programs.
libraries lend books, films, videos,
CDs and art.
Community and neighbourhood
centres can offer a wide range
of community resources geared
to the special needs of different
age groups, including a variety of
free or low-cost programs, leisure
activities, sports, exercise classes
and general health courses.

The heart and Stroke Foundation

and the Canadian Mental health
Association are here to help you.
Both organizations have a wealth
of information that might be
helpful to you.
Heart and Stroke foundation
chapters and Canadian Mental
Health Association branches are
located in many communities
across Canada. We have
pamphlets and other educational
resources, free of charge.

Special interest and hobby clubs

ranging from model airplane building
to bridge playing can be found in
the special events listings in local
newspapers or the bulletin board in
community centres and libraries.

To locate the chapter or branch

closest to you, check your
telephone book or contact
the Division in your province
(see the Division lists at the end
of this booklet).

Community colleges may offer a

range of courses in leisure-related
or special interest areas.

Keep this booklet handy. Its a

great start to reducing your stress.

Date:14-03-19

D_HP4101E.indd 25

Page: ENG_25.p1.pdf

14-03-19 10:17 PM

heart and Stroke Foundation offices

British Columbia & yukon
1212 West Broadway
Vancouver BC V6H 3V2
604-736-4404

New Brunswick
133 Prince William Street, Suite 606
Saint John NB E2l 2B5
506-634-1620

Alberta, N.W.T. & Nunavut

100 - 119 14 Street NW
Calgary AB T2N 1Z6
403-264-5549

Nova Scotia
Park lane Mall level 3
5657 Spring Garden Rd., Box 245
Halifax NS B3J 3R4
902-423-7530

Saskatchewan
279 - 3rd Avenue North
Saskatoon SK S7K 2H8
306-244-2124
Manitoba
6 Donald Street, Suite 200
Winnipeg MB R3l 0K6
204-949-2000
ontario
2300 Yonge Street, Suite 1300
P.O. Box 2414
Toronto ON M4P 1E4
416-489-7111
Qubec
1434 Sainte-Catherine Street West,
Suite 500
Montral qC H3G 1R4
514-871-1551

Prince edward island

180 Kent Street
P.O. Box 279
Charlottetown PEI C1A 7K4
902-892-7441
Newfoundland and labrador
P.O. Box 670
1037 Topsail Road
Mount Pearl Nf A1N 2X1
709-753-8521
Canada
222 queen Street, Suite 1402
Ottawa ON K1P 5V9
613-569-4361

1-888-hSF-iNFo
(473-4636)
Disease and lifestyle
information resources
website:

heartandstroke.ca

Date:14-03-19

D_HP4101E.indd 26

Page: ENG_26.p1.pdf

14-03-19 10:17 PM

Canadian Mental health Association

Quebec division
911 Jean Talon East, Suite 326
Montreal qC H2R 1V5
514-849-3291
acsm.qc.ca

Web-site: cmha.ca
National office
1110-151, Slater Street
Ottawa, ON K1P 5H3
613-745-7750
www.cmha.ca

New Brunswick division

403 Regent Street, Suite 202
fredericton NB E3B 3X6
506-455-5231
nb.cmha.ca

British Columbia division

1200-1111 Melville Street
Vancouver BC V6E 3V6
604-688-3234
cmha.bc.ca

Nova Scotia division

63 King Street
Dartmouth NS B2Y 2R7
1-877-466-6606
novascotia.cmha.ca

Alberta division
320 Capital Place,
9707 110th Street NW
Edmonton AB T5K 2l9
780-482-6576
alberta.cmha.ca

Prince edward island division

178 fitzroy Street, PO Box 785
Charlottetown PE C1A 7l9
902-566-3034
cmha.pe.ca

Saskatchewan division
2702 12th Avenue
Regina SK S4T 1J2
306-525-5601
cmhask.com

Newfoundland and labrador division

70 The Boulevard
St. Johns Nl A1A 1K2
709-753-8550
cmhanl.ca

Manitoba division
2633 Portage Avenue
Winnipeg MB R3J 0P7
204-953-2350
manitoba.cmha.ca
ontario division
180 Dundas Street West, Suite 2301
Toronto ON M5G 1Z8
416-977-5580
ontario.cmha.ca

Date:14-03-19

D_HP4101E.indd 3

Northwest Territories division

PO Box 2580
5125-50th Avenue
Yellowknife NT X1A 2P9
867-873-3190

Page: ENG_IBC.p1.pdf

14-03-19 10:17 PM

The Canadian Mental Health Association is a nation-wide, charitable

organization that promotes the mental health of all and supports the
resilience and recovery of people experiencing mental illness.
To find out more about mental health visit cmha.ca or contact the CMHA
branch in your community.

Millions of Canadians will develop some form of heart disease or stroke

over their lifetime - and some at a much too early age. As a leading
funder of heart and stroke research in Canada, the Heart and Stroke
foundation continues to find the answers that lead to earlier diagnoses,
better treatments and new insights into how to prevent and manage these
diseases. To protect your health and the health of those you love, the
foundation also provides the most up-to-date healthy living information
to Canadians, based on the most current, evidence-based research.

To find out more about Heart and Stroke foundation

prevention or disease-related information, and to learn how
you can offer much-needed support in your community, visit

heartandstroke.ca
or call

1-888-HSf-Info (473-4636)
This publication Coping with Stress is for informational purposes only and is not intended
tobe considered or relied upon as medical advice or a substitute for medical advice, a
medical diagnosis or treatment from a physician or qualified healthcare professional. You
are responsible for obtaining appropriate medical advice from a physician or other qualified
healthcare professional prior to acting upon any information available through this publication.

Date:14-03-19

D_HP4101E.indd 3

Page: ENG_OBC.p1.pdf

HP4101E
V5.8

14-03-19 10:17 PM