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Stress

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We all talk about stress, but we’re not always clear about what it is. Stress comes from both the good and the bad things that happen to us. If we didn’t feel any stress, we wouldn’t be alive! Stress may feel overwhelming at times, but there are many strategies to help you take control.

What is stress?

Stress is the body’s response to a real or perceived threat. That response is meant to get people ready for some kind of action to get them out of danger. But most of the threats people face today aren’t something that they can fight or run away from. These threats are usually problems that people have to work through.

Some stress can be a good thing. It can motivate us to focus on a task or take action and solve a problem. In this situation, stress is manageable and even helpful.

When stress is unhelpful, people may feel overwhelmed or feel like they can’t possibly fix the problem. In these cases, some people avoid dealing with the original problem altogether, which may make the problem, and stress, worse. It can be very hard to concentrate, make decisions, and feel confident when a person experiences a lot of stress. Many people experience physical sensations like sweating, a racing heart, or tense muscles. Over time, stress can also have a big impact on physical health. Sleep difficulties and headaches are common problems related to stress. People are also more likely to get sick when they’re experiencing a lot of stress.

Stress is a reaction to a situation, it isn’t about the actual situation. We usually feel stressed when we think that the demands of the situation are greater than our resources to deal with that situation. For example, someone who feels comfortable speaking in public may not worry about giving a presentation, while someone who isn’t confident in their skills may feel a lot of stress about an upcoming presentation. Common sources of stress may include major life events, like moving or changing jobs. Long-term worries, like a long-term illness or parenting, can also feel stressful. Even daily hassles like dealing with traffic can be a source of stress.

What can I do about it?

Taking action is the first step. Ignoring the effects of stress can lead to other mental health problems.

There is no one right way to deal with stress. The tips below are common strategies that are helpful for many people. Try them out and see what works best for you. Remember to look at both short-term and long-term solutions when you’re dealing with stress.

Identify the problem

Is your job, school, a relationship with someone, or worries about money causing stress? Are unimportant, surface problems hiding deeper problems? Once you know what the real problem is, you can do something about it.

Solve problems as they come up

What can you do, and what are the possible outcomes? Would that be better or worse than doing nothing? Remember, sometimes solving a problem means doing the best you can, even if it isn’t perfect, or asking for help. Once you’ve decided on a solution, divide the steps into manageable pieces and work on one piece at a time. Improving your problem-solving skills is a long-term strategy that can help you feel like you’re in control again.

Talk about your problems

You may find it helpful to talk about your stress. Loved ones may not realize that you’re having a hard time. Once they understand, they may be able to help in two different ways. First, they can just listen, simply expressing your feelings can help a lot. Second, they may have ideas to help you solve or deal with your problems. If you need to talk with someone outside your own circle of loved ones, your family doctor may be able to refer you to a counsellor, or you may have access to one through your school, workplace, or faith community.

Simplify your life

Stress can come up when there are too many things going on. Learning to say no is a real skill that takes practice. Try to look for ways to make your to-do list more manageable.

Learn helpful thinking strategies

The way you think about situations affects the way you respond to them. Unhelpful thoughts, such as believing that everything must be perfect or expecting the worst possible outcome, can make problems seem bigger than they really are.

Learn about stress management

There are many useful books, websites, and courses to help you cope with stress. There are also counsellors who specialize in stress. There may be stress management courses and workshops available through your community centre, workplace, or school.

Start on the inside

Practices like yoga, meditation, mindfulness, prayer, or breathing exercises can help you quiet your mind and look at problems from a calmer, more balanced point of view. With time, these practices can help you manage your response to stressful situations as they come up.

Get active

Physical activity can be a great way to reduce stress and improve your mood. Activity could be anything from taking up a new sport to walking. The most important part is that it gets you moving and you enjoy it, it shouldn’t feel like a chore. If you experience barriers to physical activity, try talking to your doctor or care team for ideas.

Do something you enjoy

Making time for hobbies, sports, or activities that you find fun or make you laugh can temporarily give you a break from problems. Listen to music, read, go for a walk, see a friend, watch your favourite movie, or do whatever makes you feel good. This can give you a little mental distance from problems when you can’t deal with them right away.

Can I prevent stress?

Stress is part of being human, no one can eliminate all stress from their life or prevent stress from ever happening in the future. The goal of stress management is to bounce back from problems or challenges and maintain wellness. All of the above strategies can help you take control of stress so it doesn’t control you in the future. Remember to practice them often, even when you’re not feeling stressed. That way, you’ll know exactly what works for you. It’s also much easier to deal with difficulties when you’re in control and know that you can deal with whatever comes up.

Do you need more help?

Contact a community organization like the Canadian Mental Health Association to learn more about support and resources in your area.

Founded in 1918, The Canadian Mental Health Association (CMHA) is a national charity that helps maintain and improve mental health for all Canadians. As the nation-wide leader and champion for mental health, CMHA helps people access the community resources they need to build resilience and support recovery from mental illness.

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Sheryl Wedderburn

Courtice, Ontario – Chief Executive Officer/Officer of the Board

Sheryl Wedderburn is the Chief Executive Officer at the Canadian Mental Health Association (CMHA) Durham. Since her appointment in 2021 she has led the organization through innovative key milestones. The transformation and modernization of housing programs for people with serious mental illness; attaining Accreditation with exemplary standing and raising the profile of the organization within the mental health and addictions sector by co-partnering with lead service providers to support an integrated care model for people living with Schizophrenia. Sheryl has a proven track record in removing barriers between providers and designing client-centred systems while championing the expansion of the traditional catchment areas moving towards equitable access to care. The former CEO and Principal Consultant for Bernard Consultancy, Sheryl has worked dutifully with Chief Executive Officers and Chief Operating Officers, inspiring them to cultivate inventive strategic plans, conducting quality-driven operational reviews and advancing the development, mentorship and successioning of their leadership teams. As a seasoned Governor, Sheryl has served on various Boards since 1986, from hospital sector to community. In addition to her role as Officer of the esteemed CMHA Durham Board of Directors, she serves on the Board of the Alzheimer Society Durham Region, where she advocates for enhanced services to meet the growing diverse needs of people living with Alzheimer and associated dementias. She is the Founding President for JCAN, a registered not-for-profit charity serving the Afro-Caribbean population. A life-long learner, Sheryl holds a Bachelor of Science in Nursing, Master of Health Sciences and Certified Health Executive designation from the Canadian College of Health Leaders. Past cross-appointments include Adjunct Faculty for the Nursing Degree Program at University of Toronto and Ontario Tech University.

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Kerrie Wriker

Colborne, Ontario – Chief Operating Officer/Board Secretary

Kerrie has over 20 years of experience working in the community-based mental health and addictions sector and has held various leadership roles throughout her career. She attained formal education in Recreation and Leadership (Ontario Tech University), Professional Management (York University), and Harm Reduction. She is also a Green Belt in leading process improvement methodology Lean Six Sigma and holds a Change Management Practitioner certification. In her current role as CMHA Durham’s Chief Operating Officer, she effectively fulfills layered reporting obligations to numerous levels of government and ensures all services are integrated, planned, delivered, and evaluated in accordance with professional standards.
As a caregiver to a loved one with a severe mental disorder, Kerrie is a firm believer that connected and caring communities promote wellness. To that end, Kerrie volunteers as a panel member with the Ontario Caregiver Organization, member of an Advisory Board within her township, and is a Board Trustee with CMHA National Pension Plan in addition to her work with CMHA Durham.

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Sarah Moore

Ajax, Ontario – Board Member

Sarah is an accessibility advocate with a passion for cultivating inclusion, standing up to stigma, and breaking down barriers alongside people with visible and invisible disabilities. She is an Accredited Municipal Professional with more than 15 years of local government experience. Her portfolio includes specialties in public administration, accessibility compliance, diversity, equity, and inclusion (DEI), as well as volunteer management. Sarah is an Honours graduate of the University of Toronto and obtained a certificate in Accessibility Practices from Toronto Metropolitan University. With both a personal and professional connection to mental health, supporting family members, friends, and colleagues with mood disorders, Sarah is eager to contribute to the promotion and enhancement of positive mental health within the Region as a member of the CMHA Durham Board of Directors. Outside of work, Sarah’s hobbies and interests include film, language studies (French and Spanish), baking, and spoiling Riley, her Shih-Tzu.

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Nicole Seymour

Whitby, Ontario – Board Member

Nicole Seymour is currently the Chief Regulatory and Compliance Officer for a global property and casualty insurance organization. She has over 20 years of regulatory compliance experience in the insurance and financial industries and has held Chief Compliance Roles at insurers, mutual fund dealers, and life insurance MGAs. Throughout her career, Nicole has implemented successful compliance and regulatory risk management programs at multiple institutions. Continuously committed to her professional development, she holds a bachelor’s degree from the University of Waterloo and has recently completed the Cambridge Business Sustainability Management Certificate and the Certificate in Regulatory Compliance and Legal Risk Management for Financial Institutions from Osgoode Hall. Nicole lives in Whitby with her husband and four children. She enjoys traveling and being a hockey/soccer mom.

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Katie Cosway

Courtice, Ontario – Board Member

Over the past 15 years, Katie has dedicated her career to guiding organizations to build strong cultures that create inclusive and successful business outcomes. After completing her Honours BA at McMaster University and a post-graduate certificate in Human Resources at Durham College, Katie spent 10 years in organizational and career management consulting, delivering services across North America. She later took on a leadership role within the energy sector, where she focused on learning and development to support the growing demands of that industry. A certified Change Management Practitioner and Human Resources Leader (CHRL), Katie also has experience serving on a non-profit board within the financial sector and brings a governance/policy strength that has resulted in increased performance of the teams and projects she’s worked on. Growing up in Durham Region, and currently residing in Courtice with her family, Katie has a deep appreciation for community services such as the ones provided by CMHA Durham.

Jason Langley

Clarington, Ontario – Board Member

Jason is a Senior Strategy & Innovation leader at a large North American financial institution. With a cross border mandate, Jason has built a brand rooted in strategic thought leadership and has a track record of driving multi-dimensional transformation focused on growth and the customer experience. Jason is passionate about coaching and developing future leaders and is a staunch advocate for mental health in both his professional and personal life. He holds both an MBA and Certificate in Responsible Leadership from Queen’s University, a Bachelor of Commerce from Ontario Tech University, and is a Certified Change Management Practitioner. Having grown up in Oshawa, Jason now lives in Clarington with his wife and daughter. In his spare time, he enjoys being outdoors and is an avid fisherman.

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Duncan Kerr

Brooklin, Ontario – Board Member

Duncan Kerr is an experienced executive currently serving as the Director of Sustainability and Training with Toronto Hydro. He is responsible for developing and managing short- and long-term sustainability, training, and workforce skills development strategies, as well as directing and managing the organization’s sustainability and training systems, processes, and programs. Duncan also drives change in the pursuit of compliance and continual improvement of environment, social, and governance (ESG).  Prior to Toronto Hydro, Duncan held professional and leadership roles in both health and safety and operations at General Motors in Canada, the United States, and Australia. His impact is supported by a diverse education, including a Bachelor of Kinesiology from McMaster University, a Master of Science in Biomechanics from the University of Guelph, and a Master of Business Administration from Wayne State University.  He is also a Canadian Registered Safety Professional (CRSP) and an Environmental Professional (EP). Duncan has lived in Brooklin for the last 15 years, with his wife of over 20 years and their two sons.

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Elizabeth McSavaney

Pickering, Ontario – Board Member

Elizabeth is currently a Human Resources (HR) Executive for a leading global insurance organization.  Elizabeth has obtained her Canadian Human Resources Leader (CHRL) designation and carries a certificate in Alternative Dispute Resolution from the University of Windsor. Over the course of her career, she has led teams in both the private and public sectors across North America.  She has driven complex transformational change projects in corporate and manufacturing environments and has worked in a variety of HR disciplines. In addition to her HR qualifications, Elizabeth has served as a professor at Algonquin College’s School of Business. Beyond work, Elizabeth is a passionate health advocate, with a Bachelor of Science (Honors) in Human Kinetics from the University of Ottawa. She keenly understands the value that focused strategies can bring to the health outcomes of individuals, organizations, and the broader community. When Elizabeth is not at work she enjoys CrossFit, running, traveling, and spending time with family and friends.

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Earlene Worrall

Blackstock, Ontario – Board Member

Earlene seeks to leverage her knowledge and skills in ways that make a meaningful difference for others, both professionally and personally. With expertise in brand-building, marketing, and strategy, she has spent the last fourteen years working with healthcare clients in a trusted advisor role to help them tackle their toughest strategic challenges. As a Partner with Ipsos Healthcare Advisory, Earlene deeply understands the underlying drivers of behaviour, uncovers the insights that matter, and unfailingly pulls through to actionable strategy – ultimately helping to improve the lived experience of patients, their loved ones, and the healthcare providers who treat them. Earlene is equally committed to contributing to her community. Her volunteer roles over the past two decades have spanned her interests in the environment, the arts, social services, and healthcare. Earlene holds a Bachelor of Commerce from Queen’s University. She and her husband live in Blackstock.

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Melissa Beaucaire

Oshawa, Ontario – Board Member

Melissa has a rich background in the non-profit sector with more than 25 years of experience. Tapping into her formal education in Sociology (BA, University of Ottawa) and Early Childhood Education (Honours Diploma, Algonquin College), she is currently a Manager for Children’s Services in the Durham Region. Melissa has also previously served on the board of non-profit organizations as secretary and treasurer. A lifelong learner, Melissa has prioritized her professional development in the areas of mental health, diversity, special needs, addiction, management, and leadership. She recognizes the importance of the work that CMHA Durham does to provide services for the community and those living with mental health challenges, and she is honoured to support the mission. Besides Melissa’s personal and professional pursuits, family is integral to her life. Melissa and her family are long-time residents of the Durham Region. 

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Jim Hunt

Nestleton, Ontario – Board Member

Jim Hunt is a retired management professional, whose career touched many essential business operations, from manufacturing to customer satisfaction. He is an outside-the-box thinker with a Mathematics degree from the University of Waterloo (whose handbook he co-authored). An effective problem solver, Jim was one of a few people in North America to successfully manage the implementation of operation scheduling software. Jim also served on the boards and advisory committees of several noteworthy organizations, including Sir Sandford Fleming College and the Canadian Mental Health Association Ontario, where he was a board member for nine years. Jim’s investment in accessible and effective mental health care is inspired by the experiences of his loved ones who live with mental disorders. As a resident of Scugog, Jim’s work with CMHA Durham is a testament to his commitment to ensuring care is available to those in his community who need it most.

Dave Wheeler

Whitby, Ontario – Board Chair

Dave Wheeler is a passionate advocate for mental health, and a trusted advisor to CMHA Durham. He has brought his empathetic and effective approach to professional and organizational advancement to roles at several notable companies, including his current position as senior manager of sales and operations at one of Canada’s leading financial institutions. Dave’s expertise is backed by a Master of Business Administration from Queens University and a Bachelor of Arts in Political Science from York University. As CMHA Durham Board Chair, Dave effectively develops strong relationships with stakeholders, while ensuring the appropriate processes are in place to monitor and measure the organization’s performance and efficacy outcomes. Beyond his professional endeavours, Dave enjoys travelling, golf, hockey, baseball, running, and coaching sports.

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Preya Singh-Cushnie

Ajax, Ontario – Board Member

Preya Singh-Cushnie is deeply committed to making a positive impact and has accumulated more than 23 years of leadership experience across various financial services organizations, from global giants to mid-sized firms, both internationally and domestically. She currently holds a senior leadership role at the Ontario Medical Association, overseeing the insurance division serving 45,000 physicians in Ontario and Atlantic Canada. In addition to her insurance responsibilities, Preya actively supports the association’s advocacy efforts, contributing to physician and patient care initiatives.

Preya approaches leadership with a focus on empathy, transparency, and a clear sense of purpose. She has a knack for facilitating positive changes by collaborating effectively with internal and external partners, committees, and the OMA Insurance Board to advance the organization’s programs and advocacy work. Preya is also a Licensed Life Insurance Agent and holds a Bachelor of Arts in Psychology from York University.

Her dedication extends to promoting Equity, Diversity, and Inclusion, with a special focus on supporting mental wellness initiatives. This commitment has led her to serve as a Director and Treasurer for CMHA Durham. Before her involvement with CMHA Durham, Preya spent four years as a member and Vice Chair of the Town of Ajax Diversity and Community Engagement Committee.