International Stress Awareness Week 2025

International Stress Awareness Week 2025

What is International Stress Awareness Week?

International Stress Awareness Week is a worldwide effort to get people to think about stress, how it affects our mental and physical health, and how important it is to manage stress well. This week-long event encourages people to talk about stress, breaks down the stigma around mental health issues, and gives people tools and tips for dealing with stress in healthy ways.

International Stress Awareness Week will be from November 3 to 7, 2025, and Stress Awareness Day will be on Wednesday, November 5. This year's theme, "Optimizing Employee Wellbeing through Strategic Stress Management," emphasizes how important it is to act in ways that are based on ethics and values to make workplaces where employees can thrive.

History and Origin

The International Stress Management Association (ISMA) is a registered charity that has been teaching people how to deal with stress for more than 50 years. The group started out as the American Association for the Advancement of Tension Control. In 1989, it changed its name to ISMA to better reflect its growing international presence.

Carole Spiers, chairperson of ISMAUK, started Stress Awareness Day in 1998 to raise public awareness and help people recognize, deal with, and lower stress in their personal and professional lives. International Stress Awareness Week was started in 2018 to keep the conversation going about mental health and stress management after the success of this one-day event. Today, the week gets a lot of attention from the media and people and groups from all over the world take part.

Understanding Stress

What is Stress?

When you are in a tough or dangerous situation, your body naturally responds with stress. When you face a stressor, like an upcoming test, a work deadline, or a hard conversation, your body releases hormones like cortisol and adrenaline that get you ready to do something. People often call this the "fight or flight" response.

Short-term stress can be helpful because it can push you to meet deadlines or do well when you're under pressure. But chronic stress happens when these responses last for a long time without any relief. This long-term stress can be very bad for your mental and physical health.

Types of Stress

Knowing the different kinds of stress can help you figure out what you're going through:

  • Acute Stress: A short-term type of stress that comes and goes quickly, like being nervous before a presentation.

  • Episodic Acute Stress: This happens when you have acute stress and don't have enough time between episodes for your body to heal and relax.

  • Chronic Stress: Stress that lasts for months or years and is usually caused by ongoing problems like money problems, relationship problems, or a job that is too demanding.

The State of Stress in Canada

Youth and Young Adults

The mental health of Canadian youth has been declining over recent years, with stress playing a significant role in this trend.

In 2019, 12% of youth aged 12 to 17 rated their mental health as "fair" or "poor." By 2023, that proportion more than doubled to 26%. Among those who initially reported good mental health, about one in five experienced a decline to fair or poor mental health during this four-year period.

Post-secondary students face particularly high stress levels. In a national survey of Canadian students, 95% reported being overwhelmed and exhausted, 83.7% reported anxiety, 86% were depressed, and 81% experienced loneliness. Research shows that 45.1% of post-secondary students experience higher than average stress levels, with academics, finances, and sleep difficulties being the most frequently reported stressors.

In Ontario specifically, the situation is particularly concerning. A 2023 survey found that 38% of students rated their mental health as fair or poor, while 37% reported experiencing elevated stress levels. More than half (51%) of students indicated moderate-to-serious levels of psychological distress—a figure that has doubled over the past decade.

Workplace Stress

The workplace is another major source of stress for Canadians. Nearly half (49%) of American and Canadian workers report experiencing work-related stress daily. Recent surveys paint a troubling picture:

The Impact of Stress

Physical Symptoms

When stress becomes chronic, your autonomic nervous system remains activated, which can lead to various physical symptoms:

  • Aches and pains throughout the body

  • Racing heart or heart palpitations

  • Chronic fatigue and exhaustion

  • Sleep disturbances and insomnia

  • Frequent headaches

  • Difficulty concentrating

  • Muscle tension, particularly in the neck and shoulders

  • Digestive issues and stomach upset

  • Weakened immune system

Psychological Symptoms

Prolonged stress takes a toll on your emotional and mental wellbeing:

  • Persistent anxiety and worry

  • Symptoms of depression

  • Feelings of hopelessness or helplessness

  • Overwhelming guilt and shame

  • Low self-esteem and negative self-talk

  • Irritability and mood swings

  • Difficulty making decisions

  • Loss of interest in activities you once enjoyed

Behavioral Changes

When people experience chronic stress, they may develop unhealthy coping mechanisms:

  • Substance use or misuse

  • Social withdrawal and isolation

  • Changes in eating patterns (overeating or undereating)

  • Procrastination and avoidance

  • Increased conflict in relationships

  • Difficulty maintaining responsibilities

If you notice these behavioral changes in yourself or someone you care about, it's important to seek support and healthier coping strategies.

Challenges and Barriers to Managing Stress

Common Misconceptions

Myth: Stress is just a normal part of life that everyone needs to deal with on their own.

Reality: While some stress is normal, chronic stress is a serious health concern that requires attention and support. It's not a sign of weakness to seek help with stress management.

Myth: Taking time to manage stress is selfish or unproductive.

Reality: Prioritizing stress management improves your overall health, productivity, and ability to support others. It's an essential form of self-care, not selfishness.

Myth: Stress only affects mental health.

Reality: Chronic stress affects every system in your body, contributing to heart disease, digestive problems, weakened immunity, and many other physical health conditions.

Barriers to Stress Management

Many people face obstacles when trying to manage their stress:

  • Lack of time: Feeling too busy to implement stress-reduction strategies

  • Financial constraints: Limited access to mental health professionals or wellness resources

  • Stigma: Fear of judgment for admitting stress or seeking help

  • Limited knowledge: Not knowing what strategies might help or where to find support

  • Work culture: Environments that glorify overwork and discourage self-care

  • Academic pressure: Students facing intense competition and high expectations

Understanding these barriers is the first step toward overcoming them and prioritizing your mental wellness.

How to Observe International Stress Awareness Week

For Individuals

Practice Self-Care

This week is an excellent opportunity to prioritize your mental wellness. Dedicate time each day to activities that help you relax and recharge:

  • Try the breathing exercises described below

  • Take a walk in nature

  • Enjoy a warm bath

  • Practice mindfulness or meditation

  • Engage in a hobby you love

  • Connect with friends and family

Identify Your Stressors

Take time to reflect on what causes you stress. Is it work deadlines? Relationship conflicts? Financial worries? Academic pressure? Once you identify your stressors, you can develop specific strategies to address them.

Learn About Stress Management

Use this week to educate yourself about healthy coping strategies. Read articles, watch educational videos, or attend virtual workshops on stress management techniques.

Share Your Experience

If you feel comfortable, share your story about stress and mental health on social media using hashtags like #StressAwarenessWeek and #StressAwarenessDay. Your openness can help reduce stigma and encourage others to prioritize their mental health.

For Schools and Educational Settings

Create Awareness Campaigns

Develop posters, announcements, or social media content that educates students about stress and available support resources. Share statistics about student stress and information about campus counseling services.

Organize Wellness Events

Host activities such as:

  • Mindfulness and meditation sessions

  • Yoga classes

  • Stress management workshops

  • Panel discussions with mental health professionals

  • Relaxation spaces with calming activities

Distribute YMHC Resources

Share evidence-based mental wellness resources with your students. Consider using YMHC's workbooks to help students develop coping strategies and build resilience.

Review Support Systems

Use this week to evaluate your institution's mental health support services. Are they accessible? Are wait times reasonable? Do students know they exist? Identify gaps and work toward improvements.

For Workplaces

Assess Your Workplace Culture

Examine the 13 psychological health and safety factors in your workplace. Are there issues with workload, work-life balance, leadership, or organizational culture that contribute to employee stress?

Provide Education and Training

Offer workshops on stress management, resilience building, and recognizing signs of burnout in yourself and colleagues. Consider bringing in mental health professionals or enrolling leaders in YMHC's Youth Wellness Action Plan (YWAP) Training Course.

Encourage Open Dialogue

Create safe spaces for employees to discuss stress and mental health without fear of judgment or career consequences. Leadership should model openness by sharing their own stress management strategies.

Implement Practical Changes

  • Review workload distribution to ensure fairness

  • Encourage employees to use their vacation time

  • Create quiet spaces for breaks and reflection

  • Offer flexible work arrangements when possible

  • Provide access to Employee Assistance Programs (EAPs)

For Communities

Host Public Events

Organize community workshops, panel discussions, or wellness fairs focused on stress management and mental health. Invite speakers from the mental health field to share their expertise.

Promote Local Resources

Share information about mental health services, crisis lines, and support groups available in your community. Ensure this information is accessible in multiple languages and formats.

Support Mental Health Organizations

Consider donating to or volunteering with organizations that provide mental health support, such as Youth Mental Health Canada.

Advocate for Change

If you notice gaps in mental health services or support in your community, speak up. Contact local politicians, school boards, or employers to advocate for improved mental health resources and policies.

Effective Stress Management Strategies

Taking Care of Your Mind

Deep Breathing Techniques

Deep breathing is one of the most accessible and effective ways to calm your nervous system:

  • Figure 8 Breathing: Trace the number 8 with your finger. Breathe in slowly while tracing one loop, then breathe out slowly while tracing the other loop. Repeat three times.

  • Box Breathing (Bear Breathing): Breathe in for a count of four, hold for four, breathe out for four, and hold for four. Repeat until you feel calmer.

Grounding Techniques

The 5-4-3-2-1 technique helps bring your attention to the present moment when you're feeling overwhelmed:

  • Identify 5 things you can see

  • Identify 4 things you can hear

  • Identify 3 things you can touch

  • Identify 2 things you can smell

  • Identify 1 thing you can taste

Creative Expression

Engaging in creative activities can help process emotions and reduce stress:

  • Journaling about your thoughts and feelings

  • Drawing, painting, or other visual arts

  • Playing or listening to music

  • Gratitude exercises—writing down three things you're grateful for each day

Positive Affirmations

Start your day by repeating positive statements to yourself. Examples include: "I am capable of handling challenges," "I deserve rest and self-care," or "I am doing my best, and that is enough."

Set Healthy Boundaries

Learn to say no to additional commitments when you're feeling overwhelmed. It's okay to prioritize your wellbeing over others' expectations.

Practice Self-Compassion

Treat yourself with the same kindness and understanding you would offer a good friend. When you make a mistake or face a setback, acknowledge your feelings without harsh self-criticism.

For more guidance on developing a personalized approach to mental wellness, check out Creating a Personal Mental Wellness Action Plan.

Taking Care of Your Body

Physical activity and healthy habits support your body's stress response system:

  • Regular exercise: Walking, running, dancing, or any physical activity you enjoy

  • Adequate sleep: Aim for 7-9 hours per night with a consistent sleep schedule

  • Balanced nutrition: Eat regular, nutritious meals and stay hydrated

  • Progressive muscle relaxation: Systematically tense and release different muscle groups

  • Yoga or tai chi: Combine movement, breathing, and mindfulness

  • Limit caffeine and alcohol: These can interfere with sleep and increase anxiety

Dialectical Behavioral Therapy (DBT) Techniques

DBT offers practical skills for managing distress and building resilience. Two particularly helpful acronyms are:

ACCEPTS

This acronym provides seven ways to distract yourself from distressing emotions:

  • Activities: Engage in activities that occupy your mind

  • Contributions: Help others through volunteering or acts of kindness

  • Comparisons: Compare your current situation to times when you've overcome challenges

  • Emotions: Create a positive emotion to counteract the negative one (watch something funny)

  • Pushing away: Temporarily distance yourself from the stressful situation

  • Thoughts: Focus on different, more helpful thoughts

  • Sensations: Use physical sensations like holding ice to shift your focus

DEARMAN

This technique helps you communicate effectively during stressful interpersonal situations:

  • Describe: State the facts of the situation objectively

  • Express: Share how you feel about the situation

  • Assert: Clearly state what you need or want

  • Reinforce: Explain the positive outcomes of getting what you need

  • Mindful: Stay focused on your goal and don't get sidetracked

  • Appear confident: Use a confident tone and body language

  • Negotiate: Be willing to compromise to find a solution

These techniques and many others are explored in detail in YMHC's workbook, Beneath the Surface, which focuses on self-exploration and emotional awareness using therapeutic techniques like DBT and Cognitive Behavioral Therapy.

Crisis Support and Resources

If you're experiencing a mental health crisis or having thoughts of self-harm or suicide, please reach out for help immediately. You are not alone, and support is available:

Canadian Crisis Lines

9-8-8: Suicide Crisis Helpline

  • Available 24/7 for anyone experiencing suicidal thoughts or emotional distress

  • Call or text 9-8-8

Kids Help Phone

  • For young people up to age 29

  • Available 24/7

  • Call 1-800-668-6868 or text CONNECT to 686868

Crisis Text Line

  • Text HOME to 686868

  • Available 24/7

For a comprehensive list of crisis supports in Canada and internationally, visit YMHC's Crisis Supports page.

Finding Professional Support

If stress is impacting your daily life, consider reaching out to:

  • Your family doctor or healthcare provider

  • A mental health professional (psychologist, counselor, or therapist)

  • Campus counseling services if you're a student

  • Your workplace Employee Assistance Program (EAP)

  • Community mental health centers

Don't wait until you're in crisis to seek help. Early intervention can prevent stress from escalating into more serious mental health challenges.

YMHC Resources for Stress Management

Youth Mental Health Canada (YMHC) offers a comprehensive range of evidence-based resources to support your mental wellness journey during International Stress Awareness Week and beyond.

Mental Wellness Workbooks

Our workbooks incorporate international best practices in mental health, including Social Emotional Learning, Cognitive Behavioral Therapy, and Dialectical Behavioral Therapy approaches:

View all YMHC workbooks

Printable Digital Booklets

These focused resources address specific aspects of mental wellness:

View all printable booklets

Professional Training

For educators, mental health professionals, and community workers:

Youth Wellness Action Plan (YWAP) Training Course: An online certification program that equips professionals with evidence-based strategies to recognize, support, and strengthen youth mental health through personalized wellness action planning.

Free Support Services

YMHC offers several complimentary services to support your mental wellness:

Supporting YMHC's Mission

During International Stress Awareness Week, consider supporting organizations that make mental health resources accessible to young people and families across Canada.

Ways to Support YMHC

Make a Donation Your donation helps YMHC provide free and low-cost mental wellness resources to those who need them most. Donate to YMHC

Create a Fundraiser Start your own fundraising campaign to support YMHC's work in youth mental health. Create a customized fundraiser

Donate a Vehicle Turn your unused car into support for youth mental health. Learn about vehicle donation

Volunteer Share your time and talents to support YMHC's programs and initiatives.

Spread Awareness Follow YMHC on social media and share our resources with your community. Every share helps someone access the support they need.

When to Seek Professional Help

While self-care strategies are valuable, it's important to recognize when you need additional support. Consider reaching out to a healthcare provider when:

  • Stress is significantly impacting your daily functioning at work, school, or home

  • You can't control or manage your stress despite trying various strategies

  • Your physical health is being affected (frequent illness, significant changes in appetite or sleep)

  • Symptoms of stress persist for weeks or months without improvement

  • You're engaging in unhealthy coping behaviors such as excessive substance use, disordered eating, or self-harm

  • You're experiencing thoughts of self-harm or suicide

  • Stress is damaging important relationships

  • You've lost interest in activities you once enjoyed

Remember, seeking help is a sign of strength, not weakness. Mental health professionals can provide you with personalized strategies and support tailored to your specific situation.

Looking Forward

International Stress Awareness Week 2025 serves as an important reminder that stress management is not a one-time event but an ongoing practice. The strategies and resources shared during this week are meant to be incorporated into your daily life throughout the year.

As we face the challenges of modern life—whether in school, at work, or in our personal relationships—prioritizing our mental wellness becomes increasingly important. By taking small, consistent steps to manage stress, we invest in our long-term health, happiness, and ability to thrive.

This International Stress Awareness Week, take the time to assess your stress levels, learn new coping strategies, and reach out for support if you need it. Share what you've learned with others, advocate for better mental health resources in your community, and remember that taking care of your mental health is one of the most important things you can do.

You are not alone in your stress, and support is available. Take the first step today toward a healthier, more balanced life.

 

Retour au blog