The 3A Toolkit
The 3A Toolkit is a practical way to understand and work with stress and anxiety. It is built on three simple steps that give it its name: Awareness, Assign a Label, and Action. The steps are taught as a guided course you can follow at your own pace.
In real-world use across Canada and the United States
The 3A Toolkit has been used for twelve years in schools, one-on-one therapy sessions, and group clinics.
The three steps
Each step helps a person notice what is happening, meet it with more choice, and take a small action that supports regulation.
Notice what is happening. What are you thinking, and what are you feeling in your body? Awareness helps you catch stress early.
Name the feeling, for example I feel stressed or I feel anxious. Naming it begins the process of regulating.
Use body calming and helpful thinking strategies that fit the moment, so stress becomes more manageable.
Courses for every stage
One method, offered as editions for different ages and settings. Start with one, or bring the whole family together.
Adult Edition
Stress regulation for adults, the full course with reader, videos, and reflections.
Junior Edition
The same steps, shaped for younger children.
Youth Edition
The same steps, shaped for teens and youth.
Choose the Family bundle to unlock the Adult, Junior, and Youth editions under one family code, for up to 10 people. Your whole household shares the same simple language for stress.
See family pricingThriving with ADHD
A neurodiversity-affirming course that works with strengths as well as challenges.
Co-regulation
A whole-family approach, helping parents and children find calm together.
Stress Stories Project
A school license that connects stress regulation with learning in the classroom.
What people are saying
We are gathering feedback from the first people using the 3A Toolkit. Their words will appear here soon.
Frequently asked questions
The 3A Toolkit is a practical way to work with stress and anxiety, taught as a guided online course. It is built on three steps: Awareness, Assign a Label, and Action.
The Adult edition is available now. Junior and Youth editions are on the way, along with editions for ADHD, co-regulation, and schools.
It is online. You read at your own pace, watch a short video for each part, and reflect in your own words. It works well on a phone.
No. It provides education and self-help tools and does not replace care from a qualified professional.
With your mobile number. We text you a six digit code, so there is no password to remember and no app to install.
One family code that unlocks the Adult, Junior, and Youth editions for up to 10 people in a household, so everyone shares the same language for stress.
Your written reflections stay on your own device. They are not sent to a server.
Yes. The Stress Stories Project is a school license with one annual code and support for many students at once.
Created by a therapist and researcher
The 3A Toolkit was created by Dr. Meg Kapil, an educational psychologist and therapist in Victoria, BC. It grew out of her doctoral research on stress, mental health, and self-regulated learning.
About the founderReady to begin?
Start the Adult course today, or see the family and school options.