Managing Stress & Building Inner Stability
Topic: Resilience
Emotional Intensity: LOW
Format: Supporting exercise
Important comments: This exercise can be used as preparation or follow-up to emotionally intense activities. not relate to the topic, but can be used as suportive
Source / Author: Adapted by Open Dialogue Foundation
Topic
Resilience
Also relevant for
Authorities & Institutions, Mental Health
Objective (learning focus)
Support participants in noticing stress responses and practicing simple self-regulation techniques to restore a sense of stability and control.
Target group
Youth (14–18) / Young adults (18–30)
Group size
6–20 participants
Timing
20–45 minutes (flexible)
Materials Needed
Paper, pens, chairs or mats (optional)
Step-by-step guide:
Arrival & grounding (5 min)
Invite participants to sit comfortably and take a few slow breaths.Body awareness (10 min)
Guide attention to physical sensations (where stress is felt in the body).
Drawing or silent noticing — sharing is optional.Simple regulation tools (10–15 min)
Practice 1–2 techniques (breathing, grounding, sensory awareness).Optional pair sharing or reflection (5–10 min)
Focus on what helps, not on stress itself.
Expected outcomes (for participants)
– Increased awareness of body signals
– Access to simple calming strategies
– Feeling more grounded and regulated
Trauma-informed note
– Avoid focusing on “stress mapping” or detailed stress analysis
– Participation and sharing are voluntary
– Emphasize body sensations and resources rather than causes of stress
Adaptation (context / age):
Can be used before or after emotionally intense activities.
For younger groups, shorten reflection and keep exercises playful.
Recommendations for facilitators:
Frame stress as an individual and valid experience. Avoid judgment or comparison. Focus on choice, pacing, and normalization.
Things to consider before Implementation:
Based on previous implementations, it is important to note that drawing did not function well with members of the more marginalized communities. The act of drawing created more stress "I am not talented" than relief. Make sure to adapt the methods to the group that you are working with, not all might fit with everyone.
Breathing techniques were received at the beginning skeptically but at the end it turned out to be a very useful tool, participants were happy to get a new tool for stress management. During implementations it is important to note that the breathing exercise did not work with more mature men (20+) from the Transcarpathian Roma community. This exercise was rather frustrating for them and created more stress than relief. As opposed to it working well for women.