Develop Good Habits

17 Printable Stress Management Worksheets & Templates

There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

Looking for the right tool to help manage stress? Stress management worksheets work very well for this purpose.

In today’s article, we’re sharing a collection of printable worksheets you can download, print out, and use to help manage and lower your stress and anxiety levels.

Table of Contents

Stress Can Be a Good Thing

In small amounts, stress can be a good thing. It gives us motivation and helps us to get things done.

Unfortunately, we live in an age where chronic stress has become a problem. Many of us have to deal with daily challenges in the workplace, making ends meet, and looking after our family’s and our own welfare.

Our fight-or-flight response is triggered to cope with what the body perceives as threats. When this happens constantly, we develop physical ailments such as respiratory problems, digestive issues, and heart disease that can lead to stroke.

Knowing how to manage stress is important not just for our health, but also for the overall quality of our life.

Some Techniques for Lowering Stress Naturally

Chronic stress is not caused by a single factor, and for many people it gets to the point where they need to take medication to keep it at bay.

Here are some suggestions on how to reduce stress naturally .

  • Get enough sleep. The habit of going to bed after midnight has negative effects on your health. Find healthy ways to fall asleep earlier and you will likely see a decrease in your stress levels.
  • Learn to let go. Holding on to negative feelings can put you constantly on edge. Develop the habit of letting go and moving on from the past to reduce your stress response.
  • Eat whole foods. Research show that there is a correlation between the consumption of ultra-processed food and elevated stress levels . If you’re constantly stressed out, consider eating foods that are close to their natural state (e.g., fresh meat instead of hotdogs or deli meat and fresh fruits instead of canned).
  • Develop an exercise routine. Moderate exercise is beneficial for lowering stress levels. You might want to consider signing up for yoga, going for a swim, or taking a walk to improve your mood and keep stress and anxiety at bay.
  • Use a worksheet. Worksheets are a wonderful tool for learning how to control your stress response. They are easily accessible through different resources. The key is finding reliable resources that are designed or created by experts in stress management.

To help you out, we’ve rounded up the best worksheets that can be printed out and used instantly. Continue reading to check them out and see what works best for you.

1. Stress Management Tool

free stress management worksheets | stress worksheets for adults pdf | stress management worksheet answers

via Solutions For Living

If you’re looking for a worksheet that helps you manage stress quickly, here’s one from Solutions for Living that you might want to try.

This free, printable worksheet has sufficient space for writing down crucial information you need for stress management.

Use this worksheet to identify the following:

  • Your stressors
  • Your reactions
  • The solutions that help you cope

2. Taking Control of Your Emotions

free stress management worksheets | stress management worksheet answers | stress management worksheets for middle school

via Professional Counseling

Perhaps you’re currently experiencing a personal crisis and need something to help you cope with the stressful situation. This workbook created by Elly Prior is a great option.

In a gentle, informative way, the worksheet walks you through the emotional rollercoaster you may be going through right now and helps you find solid footing through actionable ideas that keep you from being overwhelmed.

3. Yoga Art Therapy for Stress Management

stress management worksheets for adults | stress worksheets for students pdf | stress worksheets for adults pdf

via Creative Counseling 101

This worksheet gives you the chance to work off steam and lower your stress levels. It has a fun theme of incorporating art and movement to alleviate anxious thoughts and emotions.

Yoga poses are printed on the first column of the worksheet. The second column encourages users to copy the picture and draw the pose.

Finally, the third column asks users to copy the picture by actually doing the yoga pose.

The activity works in two ways.

First, drawing the poses encourages mindfulness and moves your attention away from what’s causing your stress. Second, doing the yoga poses incorporates moderate exercise that helps lower stress levels in a natural way.

4. Stress Management Workbook

stress management worksheets pdf | stress management worksheets for adults | stress worksheets for students pdf

via SafeSpot

SafePost provides a series of Wellbeing Workbooks to help users learn more and cope with the stress they’re experiencing. There are four workbooks in this series, and the example above is workbook number one.

This printable workbook features 45 pages of helpful information for understanding stress, as well as activities and writing prompts that promote stress management.

5. Stress Diary

stress management worksheets for college students | stress management worksheets by inner health studio | stress management worksheets free

via Personal Development Insights

The habit of keeping a journal is a cathartic practice that provides a safe place where you can write down thoughts about what’s stressing you out.

This free, printable worksheet provides gentle encouragement and useful tips for alleviating stress and maintaining a stress diary where you record emotions, experiences, thoughts, and situations that give you stress or feelings of discomfort.

6. Stress Management Journal Worksheet

stress management worksheets pdf | stress management worksheets for students | stress management worksheets for adults pdf

via TherapyAids on Etsy

This worksheet helps you regain control of your life and minimize your stress.

It can be used for your daily or weekly reflections, as well as stress management. The worksheet is helpful for identifying the things causing your stress, depression, or anxiety.

Some of the writing prompts in this worksheet help determine:

  • What you need to do
  • What you don’t need to do
  • What you can’t control
  • What is not your responsibility

It also features several mantras to remind you to stay grounded and let go of whatever is causing you stress.

7. Manage Stress Workbook

cbt stress management worksheets | free stress management worksheets | dbt stress management worksheets

via US Department of Veterans Affairs

This workbook was designed for veterans as a guide for identifying and tracking stress, as well as for utilizing a variety of techniques and strategies for coping.

The workbook has 20 pages that provide valuable tools for stress management, such as:

  • Key techniques for managing stress
  • Stress management tracker
  • Stress symptoms checklist
  • Identifying your stressors worksheet
  • Practicing mindfulness worksheet

8. Stress Journal

stress management worksheets for middle school | stress management worksheets for highschool students | stress management worksheets for groups

via ONTSpecialNeeds on Twitter

This Stress Journal emphasizes the importance of learning to recognize what causes stress before determining the coping strategies to be used.

To track the main stressors in one’s life, the user records the date, time, and details of the stressful situation(s) they encountered during the week.

The user also rates their stress level during that moment (high, medium, or low).

Finally, the user records their reaction to the stressful event.

When users keep track of stressors and their stress levels, much can be revealed about the nature of their stress. With this knowledge, they can then begin addressing it.

9. Introduction to Stress Management

free printable stress management worksheets pdf | teenage stress management worksheets | anger and stress management worksheets

via Therapist Aid

This is a three-page worksheet featuring questions and prompts to explore more deeply the user’s understanding of stress, as well as identify situations in their life that are a source of stress for them.

The worksheet asks users to identify the major physical symptoms that manifest as their response to stress.

This technique promotes self-awareness and mindfulness and can hopefully be a way to resolve a person’s extreme response to stress.

10. Anxiety Buster Printable Worksheet

This worksheet provides space for helping lessen the overwhelming feeling people often get when dealing with stress.

The guide questions allow you to identify the top four things that you worry about and help you reflect on ways you can deal with them. This enables you to regain your sense of control rather than feeling helpless in the face of anxiety or stress.

The worksheet also has a section that helps shift your focus from worry to gratitude. There are spaces for listing down the things you’re grateful for, as well as the things you are praying for.

At the bottom of the page are several suggestions (with boxes you can tick if you’ve done them) you can try to fight off fear, such as prayer, going outdoors, taking a break from screens, and eating healthy food.

Clicking on the image of the worksheet on the website itself takes you to a .jpg version that you can download to your computer for easy printing.

11. Daily Self-Reflection Worksheet

This worksheet is part of a set of coping tools created to help you understand stress, anxiety, and other mental health struggles you may be going through.

The main purpose of the worksheet is to help you track your mental health needs. This lets you explore new ideas that you may uncover by reflecting on the events of the day.

The guide questions and prompts help you plan goals, identify what your strengths are, establish better coping skills, and celebrate the wins for the day.

To access this and other worksheets in this set, you need to scroll down toward the bottom of the page on the original website. You can then choose the file you want by clicking on its download link, which takes you to a PDF version of the file.

12. The Worry Workbook

This workbook is designed to help teens understand and manage stress. It serves as a journal, tracker, and brain dump .

By using this workbook, you’ll be on your way to becoming more resilient—capable of recognizing negative thoughts and shifting them to positive ones.

Some of the features you’ll find in this free printable include:

  • Journaling pages
  • Reflection pages with guide questions and writing prompts
  • Trackers for worry triggers and helpful activities that stop stress
  • Thoughts pages (works like a brain dump)
  • Avoidance behavior worksheet

You can download the workbook by scrolling to the bottom of the page in the original post. Select the paper size you want for your downloaded file by clicking on the appropriate link, which will redirect you to a PDF version of the workbook.

13. Quick Guide to Calm

This worksheet combines several strategies to give you a process for regaining control of your emotions when you’re starting to feel overwhelmed.

With the guide questions in this worksheet, you’ll reflect on what’s stressing you out. You will then be guided to find ways to regain control of the situation. In addition to this, you may also write down situations that you recognize you have no control over.

The worksheet has space for you to draw up an action plan for regaining control, as well as a timeline/deadline for your action plan.

Subscribing to the site’s newsletter is required to access this worksheet. A download link is sent to your email address after you’ve signed up.

14. Stress Exploration Worksheet

Stress manifests in different ways for different people. Sometimes, we don’t recognize that we’re already under stress.

While a small amount of stress can be helpful for accomplishing something, being under too much stress can be overwhelming.

This worksheet helps determine the activities and situations in your daily life that trigger stress in you. It also lets you identify the things you do each day that can lessen or prevent stress.

A free version of this worksheet is available on the Therapist Aid site. Simply click the “Download Free Worksheet” button you’ll find in the middle of the page, and you’ll be redirected to a PDF version of this worksheet that you can download and print from your computer.

15. A Not-to-Do List

Many people define their worth by how productive they are. They use long to-do lists and are dead set on crossing off every item from their list.

Perhaps you’re a person who gets anxious when there’s only a handful of tasks on your to-do list.

This template encourages you to stop overcommitting your time and resources and simply step back and create space for yourself where you’re not drained, feeling obligated, distracted, and stressed.

The template has boxes for you fill with tasks that you refuse to do for the reasons specified in each box header.

To print this template, search for the phrase “ this free Not To Do List printable ” in the original post. This is the download link that you need to click on to be redirected to the printable PDF version of the template.

16. Categorize and Prioritize

There are likely times when you get stressed by all the thoughts swirling around in your mind. To ease the overwhelm, you can grab a piece of paper and a pen and start writing down all the thoughts and ideas in your head.

This technique is called brain dumping. You can use this template to list down everything that you’ve been thinking about, assign it to a category, and determine its level of priority if it’s a task you need to take care of.

If you need more brain dump templates, check out this collection for catching your best ideas .

To access the worksheet, scroll down to the bottom of the page in the original post. You can select the paper size (A4 or letter) for the printable PDF version of the file by clicking on the appropriate link.

17. Putting Everything on the Table

Making decisions can be stressful for many people. This worksheet helps keep stress at bay by letting you list down every idea that comes to mind during a brainstorming session.

It’s like a brain dump worksheet, but you write down your ideas for a specific topic.

To access the file, click on the “Printable PDF” button you’ll find at the top of the page in the original post. You’ll be redirected to a downloadable version of the file that you can save in your computer.

Final Thoughts on Stress Management Worksheets

There you have it—printable stress management worksheets to help improve your response to stressful situations.

Bear in mind that most stressful situations are beyond our control. The best thing you can do is to be aware of how you react to situations like this and, when necessary, change your reaction so as to protect your health and overall quality of life.

The following resources are worth checking out to learn more about stress management and improving your quality of life:

  • Dealing with Stress: 19 Proven Ways to Relieve Your Stress
  • How Does Visualization Promote Relaxation and Stress Reduction?
  • 9 Eustress Examples of Good Stress in Your Life
  • Eustress vs. Distress (How to Benefit from the Different Kinds of Stress)
  • 5 TED Talks on Stress Management: Kelly McGonigal & Others
  • 9 Benefits of Journaling on Your Health and Mental Well-Being

stress management worksheets | stress management templates | free stress management worksheets

Professional-Counselling.com for mental health and relationship advice

7 free printable stress management worksheets

By Author Elly Prior

Posted on Published: 30-03-2019  - Last updated: 10-07-2022

Categories Dealing with anxiety and stress

Printable mental health and coping skills worksheets

Why have I created these stress management worksheets and handouts, including mental health and coping skills worksheets?

Because there’s no doubt about it: life is often stressful! We all face countless – and sometimes overwhelming – demands on our time, energy and attention every day. So it’s vital that we take an active role in dealing with our stress levels.

The good news is that there’s much that you can do to regain a little equilibrium in your life. 

Below, you’ll find downloadable stress management handouts to help you deal with various different kinds of stress.

Scroll down and choose which feels most relevant to you right now. You might need to use a couple of the worksheets if you’re dealing with many different sources of stress at the moment, but that’s totally fine – that’s what they’re all here for :-)

Vertical banner with a download icon. Text: 7 free printable stress management worksheets.

What do I know?

I was a counsellor with over 24 years’ experience, and I’ve been both a workplace therapist and a relationship/couple therapist. I know what causes people to seek help with stress.

I have designed these stress management worksheets for you to use yourself, or as an aid to help your partner. Of course, they can also be used in a professional context if you’re a support worker.

Ready to get started?

Managing stress at work

The workplace can for many people a huge source of stress due to issues such as:

  • Difficult relationships with colleagues, team members or senior members of staff
  • Team dynamics, including favouritism, laziness, stolen ideas
  • Discrimination of any kind, e.g. ageism, bigotry, racism
  • Lack of promotion prospects, or being passed over for a pay rise
  • Being promoted and facing additional responsibilities
  • Long, unsociable or unpredictable hours and/or shift-patterns
  • Dealing with constant criticism at work
  • Being forced to move to a different department or even another location.

And plenty more besides.

Given that most people spend a large proportion of their time at work, dealing with its stresses and strains is not something to be ignored…

Free printable stress management pdf

Front cover worksheet: Stress Management - Dealing with stress at work. Vector image: Decide what you really want. Professional-counselling.com

Stress management and dealing with anger go hand in hand

When you’re stressed up to your eyeballs, you’ve little spare capacity for dealing with life’s normal ups and downs. It becomes all too easy to lose your temper when you’re so often feeling irritated and angry.

Uncontrollable anger can take even more of a toll on your relationships and your well-being. It puts you at risk or being emotionally abusive or even physically abusive .

Tackling the cause(s) of that stress is the most effective way of helping you to increase your spare capacity for dealing with life’s ups and downs. You’ll feel less stress and less likely to lose your temper.

Below is a worksheet to help you deal with your anger problem. However, if you continue to lose your rag too easily, I highly recommend you get some anger management counselling or therapy for whatever you suspect is bothering you deep down.

Anger management worksheet front cover: How to control your anger

Stress management handouts – managing feelings and emotions

This stress management worksheet will help you to become more aware of your own needs and take the necessary action to reduce stress…

Free printable worksheet

Ecover worksheet How to stop feeling overwhelmed. Take control of your emotions. You are stronger than you think.

Stress management by ensuring you meet your emotional needs in balance

We all have innate needs that must be met in balance if we’re to feel as healthy and well as we possibly can.

Understanding what these emotional needs are and learning how to meet them can help you to become more resilient in the long-term.

Also, honing your stress management techniques now will help to inoculate you against the inevitable difficulties and challenges of the future, whatever they might be. (You know they’ll be along sometime!)

See also my article: 10 tips to relieve stress .

Front cover worksheet emotional needs. Drawing: profile of head with bubbles floating from brain. Text: Your essential emotional needs. How to meet your emotional needs in balance. Professional-counselling.com

Stress management by reducing stress in your relationship

Another biggie: relationship stress . During my many years working as a relationship therapist, I saw and heard it all.

Relationship stress can push your body and mind to breaking point, but there is much that you can do yourself to address the situation, even if your partner isn’t willing to engage right now.

Just in case you blame your spouse or partner for your relationship problems and anger, be sure to learn how to become a better spouse and the secrets to a healthy relationship .

When you blame your spouse for your problems, you probably feel stuck and out of control. You end up expecting and hoping that – somehow – they’ll mend their ways. The thing is – you cannot make your partner or spouse do anything!

So, here’s my stress-management worksheet to help you fix your relationship .

Nothing diminishes anxiety faster than action.” Walter Anderson

Front cover worksheet. Image: circle with speech bubbles. Dealing with your relationship problems when your partner isn't interested.

Reduce stress by calling on your social circle

A sense of belonging and the opportunity to give and receive attention are essential human needs. Both of these needs can be met by developing and nurturing your social networks (offline and online).

And when you’re struggling, asking for help from trusted people in your social circle helps them to feel needed. And it offers you an opportunity to offload, be comforted and get another perspective on your situation.

Tapping into your social circle also paves the way for you to do the same in return. Being able to help others can be a great way to boost your mood.

Be sure to avoid negative people and figure out who you can really trust to help you with support and advice. See my article on getting the right relationship advice for further information.

Worksheet: Your social support network. What to do to build yours. By Elly Prior

Stress management by treating yourself as your very best friend

Value yourself enough to take good care of yourself. Your everyday actions can either add to your stress level or help you to reduce it. And ensuring you’re generally well and healthy is one of your best tools for being able to better manage all the stresses that life tries to throw at you next.

I also have a ton of tips and advice on how to look after yourself in my article on how to deal with depression naturally . You’ll discover how you can help soothe and comfort yourself when you’re going through a stressful time.

Worksheet: taking care of yourself

I hope all the tips and advice in my stress management worksheets will help you to start feeling better soon. I suspect that just by having gotten far means that you’re already on the way to taking some positive action.

With the help of the above worksheets and any other support you need, you can get back in the driving seat and face your difficulties head-on.

I  know you’ve got the strength and the resources to overcome the stress you’re struggling with right now. I’m rooting for you! :-)

Get a professional therapist to help you

Because you’re worthy of reliable help and support.

  • Individual online therapy
  • Online couples therapy
  • 1 live session à 45 min/week (video, voice or text)
  • Unlimited messaging
  • Change therapists with a click of a button
  • Therapy on a secure & confidential platform
  • Three subscription alternatives
  • Cancel or upgrade your subscription at any time.

Click the button and…

HappierTHERAPY

Mental Health Worksheets

Mental health templates, mental health workbooks, worksheets & workbooks for children, worksheets & workbooks for couples.

Search by topic:

Table of Contents

Stress Management Worksheet

worksheet for stress

The contents of this article are fact-based except otherwise stated within the article.

Dr Sabina Alispahic, PhD, is a psychologist and gestalt psychotherapist with expertise in clinical and health psychology. 

Dr Sabina Alispahic’s Highlights:

  • Associate Professor at the University of Sarajevo for the past 12 years
  • PhD in psychology at the University of Zagreb
  • European Certificate of Psychotherapy

Professional experience

Dr Alispahic pioneered innovative teaching methods as an associate professor of clinical and health psychology, inspiring a new generation of mental health professionals while contributing to the field for over 12 years. Also, she empowered individuals across the globe as an online psychotherapist, delivering life-changing therapy and earning a reputation for compassionate care and exceptional results. She has demonstrated expertise in a range of therapeutic approaches (CBT, ACT, Gestalt, mindfulness, and family constellations).

Certifications

European Certificate of Psychotherapy (Education in Gestalt Psychotherapy Training of the Malta Institute)

Eight-week stress reduction mindfulness programme, Society of Psychologists in the Federation of Bosnia and Herzegovina

2009-2013 University of Zagreb, Faculty of Philosophy, Postgraduate Doctoral Studies in Psychology

2004-2008 University of Sarajevo, Faculty of Philosophy, Master Studies, Department of Psychology

Publications

Alispahic. S. (2021). Selected topics from psychotherapy Sarajevo: TDP.

Alispahic. S. (2020). Online psychotherapy. Handbook for psychotherapists and clients Sarajevo: TDP.

Alispahic, S., and Godinjak, A. (2018). (R)evolution of the doctor-patient relationship. Sarajevo: TDP.

Alispahic, S. (2016). The psychology of pain Sarajevo: Faculty of Philosophy (e-publication, Bosnian language): https://ebooks.ff.unsa.ba/index.php/ebooks_ffunsa/catalog/book/29

Book chapters

Alispahic, S. (2018). Psychological Theory and Therapy of Traumatic Memory In: A. Hamburger (ur.), Trauma, Trust, and Memory: Social Trauma and Reconciliation in Psychoanalysis, Psychotherapy, and Cultural Memory, 23-35. London and New York: Routledge, Taylor & Francis Group.

Link: https://www.taylorfrancis.com/chapters/edit/10.4324/9781003076247-4/psychological-theory-therapy-traumatic-memory-sabina-alispahić

Markovic Pavlovic, M., Alispahic, S., and Dautbegovic, A. (2015). Psychology of Nonkilling in Bosnia-Herzegovina. Knowledge and Attitudes of Students Towards Nonkilling Culture. In: R. Bahtijaragic i J. E. Pim (ur.), Nonkilling Balkans, 171-183. Honolulu: Centre for Global Nonkilling, and Sarajevo: Faculty of Philosophy.

Link: http://nonkilling.org/pdf/nkbalkans.pdf

Alispahic, S., & Alispahic, B. (2021). Definition of police psychology: The role of psychologists in the police. Technium Soc. Sci. J., 17 , 235-244.

Link: https://techniumscience.com/index.php/socialsciences/article/view/2678

Alispahic, S., Hasanbegovic-Anic, E., & Tuce, Đ. (2021). Big Five Personality Traits as Predictors of Mindfulness: A Study on a Bosnian Sample. Epiphany , 14 (1), 146-155.

Link: http://epiphany.ius.edu.ba/index.php/epiphany/article/view/357

Alispahic, S. & Hodžić Küreç, A. (2021). How does yoga affect health?  Yoga teachers’ experiences. International Scientific Journal of Kinesiology, Vol. 12 , 2, 135-140. 

Link: https://www.researchgate.net/profile/Sabina-Alispahic/publication/349140097_How_does_yoga_affect_health_Yoga_teachers_experiences/links/60226c87a6fdcc37a812def3/How-does-yoga-affect-health-Yoga-teachers-experiences.pdf

Hasanbegovic-Anic, E., Sandic, A., and Alispahic, S. (2018). Prevention of substance abuse in children and adolescents: an evidence-based practice approach. Epiphany , 11 (1), 11-30. 

Link: http://epiphany.ius.edu.ba/index.php/epiphany/article/view/280

Alispahic, S. and Hasanbegovic-Anic, E. (2017). Mindfulness: Age and Gender Differences in a Bosnian Sample. Psychological Thought, Vol. 10 (1), 155–166. 

Link: https://www.researchgate.net/publication/316560770_Mindfulness_Age_and_Gender_Differences_on_a_Bosnian_Sample

Hadziahmetovic, N., Alispahic, S., Tuce, Đ., i Hasanbegovic-Anic, E. (2016). Therapist interpersonal style and therapy benefit as determinants of client personality self-reports in Bosnia and Herzegovina. Vojnosanit Pregl, 73 (2): 135–145. 

Link: https://www.researchgate.net/publication/288178501_Therapist%27s_interpersonal_style_and_therapy_benefit_as_the_determinants_of_personality_self-reports_in_clients

Alispahic, S., Hasanbegovic-Anic, E., Tuce, Đ., Hadziahmetovic, N., Sandic, A. (2014). Characteristics of Patients Involved in Psychotherapy in Bosnia and Herzegovina. Journal of Health Sciences , 4 (1): 4-6. 

Link: https://www.jhsci.ba/ojs/index.php/jhsci/article/view/142

Alispahic, S. (2013). Motivational function of plans and goals. Psychological Thought, Vol. 6 (2), 96–203.

Link: https://www.researchgate.net/publication/258225796_Motivational_Function_of_Plans_and_Goals

Professional profiles

ResearchGate: https://www.researchgate.net/profile/Sabina-Alispahic

Google Scholar: https://scholar.google.com/citations?hl=hr&user=TnYiVK0AAAAJ

LinkedIn: https://www.linkedin.com/in/sabina-alispahić/

Reviewer bio

What are the theories behind this worksheet?

The Stress Management Worksheet is based on Cognitive-Behavioral Therapy (CBT). CBT puts forward that our thoughts, emotions, and actions are all linked and influence one another. 

The worksheet represents the cognitive part of CBT by identifying stresses and negative beliefs while questioning and changing these thoughts coincides with the behavioral aspect.

How will this worksheet help you?

This worksheet intends to assist users with stress management by offering a structure based on CBT concepts. 

Individuals gain an increased awareness of their mental processes and emotional responses through recognising stressors, addressing negative thoughts, and creating coping strategies.

How should you use this worksheet?

Anyone can use this worksheet for self-reflection. Revisiting this worksheet could help track the progress the user makes in their day-to-day life. By doing this, the user can make adjustments in the recreational leisure activities they do to promote happiness and overall well-being.

This worksheet can also be used by therapists to guide their clients on how to explore activities that can be adjusted to their needs. 

Was this helpful?

Find a supportive therapist who can help with mental health..

worksheet for stress

Discover the convenience of BetterHelp, an online therapy platform connecting you with licensed and accredited therapists specialized in addressing issues such as depression, anxiety, relationships, and more. Complete the assessment and find your ideal therapist within just 48 hours.

HappierTherapy is user-supported. We may earn a commission if you sign up for BetterHelp’s services after clicking through from this site

Related Posts

worksheet for stress

Flexible Mindset and Mental Health Worksheet

worksheet for stress

Fixed Mindset and Mental Health Worksheet

worksheet for stress

Flexible Vs. Fixed Mindset Worksheet

' src=

  • Therapy Tools

Stress Management Worksheets: Tools to Help Clients Embrace Calm and Improve Wellbeing

worksheet for stress

In today’s fast-paced world, stress has reached epidemic levels.

To give you an idea of the size of the issue, a 2018 survey from the U.K. revealed that in the past year, 74% of people had felt “stressed to the point of being overwhelmed or unable to cope. [1]

And in the U.S., the annual 2022  Stress In America  survey states 27% of people report feeling “so stressed they cannot function” most days. [2]

Ongoing stress (often referred to as “chronic stress”) increases an individual’s risk of a range of physical and mental health problems. [3] It also saps creativity, decreases cognitive performance, strains relationships, and generally just sucks the fun and enjoyment out of life.

Therefore, working with stress is something all therapists, coaches, and mental health professionals must know how to do. And one of the best ways of working with stress is through stress management worksheets. Such worksheets can help people systematically identify stressors, understand their response patterns, and develop effective coping strategies to better manage stress.

In this article, we’ll provide an overview of stress management techniques. Then, explain how using a software platform like  Quenza , with its library of 250+ worksheets, can help you take your coaching or counseling practice to the next level.

We’ll provide examples of how Quenza works throughout the article. But if you want to try it out for yourself right now, you can  sign up today for a full-access 1-month trial for only $1.

A Double-Edged Sword

Stress, in itself, isn’t necessarily a bad thing. It’s a normal part of life that can sometimes serve a useful purpose, providing the drive to meet deadlines or react in dangerous or high-pressure situations. 

However, when stress becomes ongoing or is poorly managed, it can lead to severe health problems. 

High-stress levels have been linked with: [3]

  • High blood pressure and heart disease
  • Anxiety and depression
  • A compromised immune system
  • High levels of inflammation
  • Impaired blood sugar control

Stress in the Workplace

There are 2 main reasons why stress management is important in the workplace: [4]

  • Many people identify the workplace as one of the main contributors to their stress levels.  In fact, 40% of workers describe their job as “very or extremely stressful.” And 25% identify their job as the number 1 stressor in their life.
  • Chronic stress can severely affect an employee’s productivity and overall performance.  Research shows that stress in the workplace can also lead to increased absenteeism, workplace conflicts, and even higher healthcare costs for employers. 

For this reason, many therapists and coaches offer stress management training and interventions in corporate settings. This is often in the form of employee well-being services, seminars and workshops, and  organizational coaching . 

The Power of Perception

The challenge with stress is that much of the “problem” (and solution) lies in an individual’s  perception  of their circumstances—not their actual objective life situation. 

This makes stress an exceedingly difficult thing for therapists and coaches to work with.

For example, consider an Olympic athlete or a successful CEO. On an objective level, both are likely to experience a huge amount of daily stress from their chosen occupation. But neither is likely to respond well to a suggestion that they quit their job to manage their stress.

While many people get to a point where they eventually retire or change careers. The fact is,  individuals usually seek therapy or coaching to learn how to better manage the stress that’s already in their lives . Not to be told to simply stop doing the things that stress them out.

Therefore, your main role as a coach or therapist is to help people find new ways of perceiving their life stressors and becoming more resilient against stress. And this will usually take the form of stress management or reframing techniques.

Stress Management Techniques

Stress management involves a wide array of techniques and practices designed to help individuals cope with stress more effectively. 

These techniques may include: [5]  

  • Meditation and  mindfulness
  • Breathing exercises
  • Yoga and tai-chi 
  • Progressive muscle relaxation (PMR)
  • Cognitive behavioral strategies  (CBT)
  • Lifestyle changes , like exercise and improving diet and sleep

Regular practice of these techniques has been associated with a reduction in stress levels, improvement in concentration and focus, increase in job satisfaction, and enhancement of overall life satisfaction.

For instance, mindfulness, a practice that involves maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, has been shown to reduce stress and improve mental well-being. [6] Similarly, deep breathing exercises can help calm the mind and reduce anxiety, contributing significantly to stress management. [7]

Stress Management Techniques in Quenza

Exercises and activities covering all of the above stress management techniques are available in the Quenza app. And using them is as simple as choosing an exercise or stress management worksheet from our Expansions library, then clicking a button to send it to your client. 

The  features in Quenza  even allow you to customize each activity, send a fully automated series of activities to your clients, track and manage your client’s results, and coach multiple clients at once, with  Quenza Groups . Some practitioners even choose to scale their practice through automated care, by  creating online courses .

Here are a few screenshots from our  Diaphragmatic Breathing (Belly Breathing)  Activity to give you an idea of how it works.

We begin with a written overview of the concept.

worksheet for stress

Stress Management Worksheets: An Empowering Approach to Stress Management

Stress management worksheets offer a practical, structured, and client-focused approach to dealing with stress. 

These tools can help individuals:

  • Identify their stressors
  • Understand how they respond to challenging situations
  • Evaluate their current coping mechanisms
  • Develop more effective strategies for managing stress

One of the best things about stress management worksheets is their flexibility. They can be used in session, as homework exercises, or a combination of both. Worksheets are also suitable for clients of all backgrounds, including adults, students, people seeking therapy for mental health issues, coaching clients, and even employees.

We’ll take a look at the different types of stress management worksheets below, including some examples from Quenza. And remember, you can access our entire library of 250+ worksheets and activities, along with a comprehensive yet easy-to-use practice management platform, by  signing up today for a full-access 1-month trial for only $1.

Worksheets for Adults

The progression through early adulthood to middle age can sometimes seem like a non-stop path of ever-increasing responsibilities. 

Whether it be through career, family, community service, advancing your education, or chasing down a new fitness goal, we largely seek out these new challenges intentionally. However, that doesn’t stop many of us from feeling overwhelmed and stressed out from time to time.

Stress management worksheets for adults promote self-awareness about stress triggers and responses, helping individuals identify patterns and devise strategies to handle stress more effectively.

One great worksheet from the Quenza library to help adults manage stress is  Solution Focused Scaling Questions . By helping people focus on their strengths and resources, this stress management worksheet for adults helps to reduce the feelings of overwhelm and hopelessness that often leads to chronic stress.

The exercise starts by explaining the link between perspective and stress.

worksheet for stress

Then takes the participant through a 5-step process of exploring solution-focused scaling questions. The 5 steps are:

1- Where are you currently on the success scale?

2- What is working well for you?

3- Examining earlier success

worksheet for stress

4- Visualizing a higher position on the scale

5- Taking action

worksheet for stress

Stress-Busting Tools for Students

Academic stress is often cited as the main factor that impacts the mental well-being of college-age students. [8] However, learning to navigate peer relationships, future career uncertainties, and changing levels of independence and autonomy are also common stressors for youth. 

Stress management worksheets for students can provide an invaluable resource, guiding them in:

  • Balancing their academic workload
  • Managing time more effectively
  • Improving focus and concentration
  • Remembering to savor and enjoy their time as a student

Compared to those for adults, worksheets on stress management for students are best viewed as educational and developmental exercises. 

Just like with  therapy activities for teens , the goal is to teach students the skills they need to successfully navigate stress now and in the future. Ideally, this will help ease the transition to early adulthood, reducing the risk of experiencing chronic stress in their later years. 

A worksheet for teens from Quenza that can help reduce stress, is  Facing the Effect of Fear-Based Beliefs on Goal Achievement . Many students have to make big decisions about life in high school and college, so by reducing fear and anxiety in this area, overall stress levels can be improved as well.

The worksheet begins by explaining the link between fear-based beliefs and goals.

worksheet for stress

Stress Management in the Workplace

Stress in the workplace is something we can all relate to. Even as therapists and coaches, we’re not immune to feeling stressed, overwhelmed, and even burnt out from work

Stress management worksheets for employees and corporate clients can cover a range of issues, such as:

  • Achieving a healthy work-life balance
  • Anxiety worksheets  to improve well-being and productivity
  • Tailored organizational solutions to improve staff retention and reduce medical leave
  • Meditation and mindfulness exercises
  • Learning to get into “flow states”

These resources provide the convenience of self-paced learning, by offering a flexible approach to stress management that can be tailored to personal needs and schedules. Individuals can download stress management worksheets in PDF form and work on them on their own or with a team of colleagues.

One of the best types of stress management worksheets for employees is those teaching people about flow states. 

Flow is described as a state of deep immersion in a complex task. And there is a huge amount of research demonstrating the positive impact it has on everything from productivity to mental well-being and motivation. [9]

In Quenza, we teach flow by defining the concept and its benefits.

worksheet for stress

Free Stress Management Resources

While we believe  Quenza  is the best resource for stress management worksheets, we understand it might not be the right choice for everyone.

To ensure that we leave you with a few resources, here are our 3 top picks for free stress management worksheets online.

  • The  National Institute of Mental Health  has several great resources on stress and anxiety. A good starting point for clients is the  I’m So Stressed Out! Fact Sheet .
  • SafeSpot  is an app designed to help young people improve their coping skills. In addition to the app, they also put out helpful free content, like this  Stress Management Workbook . 
  • Head to Health  is an online mental health resource developed by the Australian Government. While the information on accessing services is only relevant to people living in Australia, anyone in the world can use their digital resources, like their  Stress Management Program . 

Final Thoughts

In the whirlwind of modern life, many people feel like stress is a constant companion. Yet, it doesn’t have to be a negative one. 

No matter what area of counseling or coaching you specialize in, one of the best ways you can help your clients is by teaching them evidence-based stress management techniques. And the most effective way to do this is by incorporating client-led tools, like stress management worksheets into your practice.

Whether it’s in the workplace or in your clients’ personal lives, these stress-management resources can play a crucial role in promoting well-being and productivity. They offer a structured and proactive approach to managing one’s stress, allowing everyone to live healthier, more balanced lives.

If you would like a full library of expert-produced, evidence-based stress management worksheets to use today,  sign up today for a full-access 1-month trial of Quenza for only $1.

Not only will you get access to the 250+ exercises in the Quenza expansions library, but you’ll also be able to use our innovative practice management software to deliver 1:1 coaching and therapy, run  group therapy sessions , and build online courses.

If you’re struggling with stress yourself—it’s time to take control. 

Don’t let it overwhelm you. Download a stress management worksheet today and embark on your mission towards a healthier, happier, and calmer life. Remember, the journey toward effective stress management is a personal one, and every step you take brings you closer to your goal. 

Share your experiences and progress in the comments below, and let’s support each other on this journey.

  • ^ Mental Health Foundation. (n.d.). Stress: Statistics. Retrieved June 24, 2023, from https://www.mentalhealth.org.uk/explore-mental-health/statistics/stress-statistics.
  • ^ American Psychological Association. (n.d.). More than a quarter of U.S. adults say they're so stressed they can't function. Retrieved June 24, 2023, from https://www.apa.org/news/press/releases/2022/10/multiple-stressors-no-function.
  • ^ Mariotti, A. (2015). The effects of chronic stress on Health: New Insights Into the molecular mechanisms of brain–body communication. Future Science OA, 1(3). doi:10.4155/fso.15.21.
  • ^ The American Institute of Stress. (2023). Workplace stress. Retrieved June 24, 2023, from https://www.stress.org/workplace-stress#:~:text=40%25%20of%20workers%20reported%20their,or%20extremely%20stressed%20at%20work.
  • ^ Harvard Health. (2020). Relaxation techniques: Breath control helps quell errant stress response. Retrieved June 24, 2023, from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response.
  • ^ Keng, S.-L., Smoski, M.J., & Robins, C.J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical psychology review. Retrieved June 24, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/.
  • ^ Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers. Retrieved June 24, 2023, from https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full.
  • ^ Barbayannis, G., Papathanasiou, I., Gourgoulianis, K., & Tsaras, K. (2022). Academic stress and mental well-being in college students: Correlations, affected groups, and covid-19. Frontiers in Psychology, 13. doi:10.3389/fpsyg.2022.886344.
  • ^ Peifer, C., Zentgraf, K., & Wirth, R. (2022). A Scoping Review of Flow Research. Frontiers in Psychology, 13, 815665. doi:10.3389/fpsyg.2022.815665.

I am a paying user. Really want to use the success scaling activity – what is it called on platform??

Thanks for your question!

The Activity is called “Solution-Focused Scaling Questions”.

I hope this helps!

-Caroline | Community Manager

Leave a reply Cancel

Your email address will not be published.

worksheet for stress

Download free guide (PDF)

Discover how to engage your clients on autopilot while radically scaling your coaching practice.

Coach, This Changes Everything (Free PDF)

Seth J. Gillihan PhD

A 24-Hour Plan for Reducing Daily Stress

Follow this outline to manage the demands of everyday life..

Posted February 20, 2024 | Reviewed by Abigail Fagan

  • What Is Stress?
  • Find a therapist to overcome stress
  • Most of us encounter small stresses every day.
  • Having a consistent stress management routine makes it easier to keep stress levels in check.
  • Link specific stress reduction practices to everyday times and activities.

Wayhome Studio/Adobe Stock

There is no shortage of techniques for managing stress, from meditation and yoga to exercise and muscle relaxation. But even when you know how to unwind, finding room for it in your schedule is another matter.

Stress Drives Stress

Stress tends to be self-perpetuating, so stress leads to more stress and crowds out time for rest. The more stressed and overwhelmed you are, the less likely you are to pause and manage your stress.

Dealing effectively with stress often requires a specific plan for the what and when of stress management . Try this simple hour-by-hour program to help your nervous system to calm down (many of the exercises are adapted from The CBT Deck for Anxiety, Rumination, & Worry ). Adjust the times and exercises as needed.

6:00 AM: Say Good Morning to Yourself – Start the day from a place of grounded connection. Spend one minute checking in with yourself before you get out of bed. Close your eyes and feel your body. Notice what thoughts and emotions are present. Sense the quality of the breath.

7:00 AM: Move with Awareness – Physical activity is one of the most reliable ways to discharge stress. Even five minutes can set you up for a calmer day. As you move, tune into your body, feeling how it loves to move (even if it creaks and groans a bit as you warm up!).

8:00 AM: Who Do I Want to Be? – Decide early on what kind of day you’re going to have: What thoughts will you cultivate? How will you find joy? What quality of presence will you bring to the challenges you’ll meet? Reclaim your agency as the author of this day.

9:00 AM: Find Strength – When you find yourself hoping for an easy day, shift your focus to how you’ll respond to problems. Say to yourself, May I find strength to meet every challenge. May I find courage to face whatever comes my way . Problems are inevitable. How you handle them is up to you.

10:00 AM: 3x3 Breathing – Pause mid-morning whenever and wherever you can and close your eyes. Breathe in for a slow count of three, and exhale for a count of three more. Repeat twice more for three rounds of three-second breathing. Notice how you feel.

11:00 AM: Look, Listen, Touch – 1) Stop for a moment, take a breath, and notice what you see. 2) Close your eyes, take a second breath, and attend to the sounds around you. 3) With a third breath, feel the contact points between your body and where you’re sitting (or standing). Let something go.

12:00 PM: Rest and Digest – As you sit down for lunch, take a deep, gentle breath in through the nose. Pause briefly and then exhale slowly out of the mouth. Repeat twice more. Enjoy your meal from a place of calm. For added benefit, take a 5-10 minute walk outside after you eat.

1:00 PM: Open to Life – Resolve to face what’s in front of you just as it is. Instead of closing down to the challenges of the afternoon, ask yourself: Can I open to this? Am I willing to stay with my experience? Peace comes through meeting life on life’s terms.

2:00 PM: Breathe and Let Go – Take a slow breath in as you tighten your hands into fists. Then relax your hands and fingers, allowing all the tension to melt away. Repeat twice more and watch the stress dissolve at the same time.

3:00 PM: Stand and Move – Simple movement signals to your body that all is well. Between activities, stand up and move around for a minute or two. Feel the ground under you, sense your body as it moves, and take in what you see. Notice how moving affects your mood and energy.

4:00 PM: Revisit Your To-Do List – As the afternoon heads toward evening, come back to the day’s to-do list. Decide what you’ll prioritize in the remaining time today and what will need to wait till tomorrow. Plan a specific time for the things you’ll do the next day so you can be confident you’ll get to them.

5:00 PM: Take a Minute to Breathe – Soothe your nervous system with a little relaxed breathing. Set a timer for 60 seconds. For that one minute, take slow, calming breaths, letting the exhale be especially slow and easy. Feel the tension drain from your body.

6:00 PM: Come Home to Yourself – Whether you work from home or come home at the end of the day, come home to yourself, too. Place one hand on your belly and the other on your heart. Close your eyes and sense the quality of energy in your hands and throughout your body. Breathe with whatever you discover as you open to a feeling of coming back to yourself.

worksheet for stress

7:00 PM: Let Go of Tension – Stress and tension tend to build up in the body during the day – knots in your shoulders, stomach tightness, an aching back. Sit or lie comfortably and notice where you’re holding unnecessary tension. Take a slow breath in and audibly sigh it out as you allow the tension to release. Repeat as many times as you like.

8:00 PM: Listen in Silence – We often rush to fill silence with podcasts, news, entertainment, or music. See what it’s like to experience a few moments of silence without filling the void. What do you notice within yourself? What are you aware of around you? Let your nervous system find rest in silence.

9:00 PM: Wind Down – Winding down for 30-60 minutes will help you ease into sleep. Put away work and screens and choose calming, enjoyable activities. Savor the freedom of untethering from technology. Good options include reading, a cup of herbal tea, relaxing conversation, or gentle yoga. Feel the stress of the day melt away as you prepare for sleep.

10:00 PM: Bedtime Breaths – As you get into bed, take 10 slow, cleansing breaths. With each exhale, release anything you’re holding onto from your day. Give your weight fully to your pillow and mattress as you focus on the sensations of lying in bed. Sense the gentle wave of each breath moving the body.

10 PM – 6 AM: Consecrate Your Sleep – In the hours ahead, let your sleep be a spiritual practice of trust and letting go. Rest in the space between the day behind you and the day ahead. Leave your phone and its intrusions outside the bedroom as you let go of thinking and doing and enter a mode of being. Whatever needs your attention can wait until tomorrow. Enter into sleep as a time and place of rest and renewal for body, mind, and spirit.

Consistency is key when teaching your body and mind to relax. Find a routine that works for you, whether this plan or a modified one, and follow it as closely as possible. With practice, you can learn how to recognize and release stress more quickly and easily.

Gillihan, S. J. (2020). The CBT deck for anxiety, rumination, and worry: 108 practices to calm the mind, soothe the nervous system, and live your life to the fullest . PESI Publishing.

Seth J. Gillihan PhD

Seth J. Gillihan, Ph.D., is a licensed psychologist and author specializing in mindful cognitive behavioral therapy (CBT).

  • Find a Therapist
  • Find a Treatment Center
  • Find a Psychiatrist
  • Find a Support Group
  • Find Teletherapy
  • United States
  • Brooklyn, NY
  • Chicago, IL
  • Houston, TX
  • Los Angeles, CA
  • New York, NY
  • Portland, OR
  • San Diego, CA
  • San Francisco, CA
  • Seattle, WA
  • Washington, DC
  • Asperger's
  • Bipolar Disorder
  • Chronic Pain
  • Eating Disorders
  • Passive Aggression
  • Personality
  • Goal Setting
  • Positive Psychology
  • Stopping Smoking
  • Low Sexual Desire
  • Relationships
  • Child Development
  • Therapy Center NEW
  • Diagnosis Dictionary
  • Types of Therapy

January 2024 magazine cover

Overcome burnout, your burdens, and that endless to-do list.

  • Coronavirus Disease 2019
  • Affective Forecasting
  • Neuroscience
  • Skip to main content
  • Keyboard shortcuts for audio player

Life Kit

  • LISTEN & FOLLOW
  • Apple Podcasts
  • Google Podcasts
  • Amazon Music

Your support helps make our show possible and unlocks access to our sponsor-free feed.

Feeling anxious? Try smiling or doing a good deed to snap out of it

Marielle Segarra headshot

Marielle Segarra

Margaret Cirino, photographed for NPR, 6 June 2022, in Washington DC. Photo by Farrah Skeiky for NPR.

Margaret Cirino

Close-up photograph of a purple pencil with an eraser that is chewed up out of stress, displayed against a pink background.

When Jenny Taitz returned to work after giving birth to her second child, she started a bad habit. Out of anxiety, she chewed on her fingernail to the point that it got infected. And she needed emergency surgery to treat it.

If she had only paused for an emotional "reset," or taken a moment to respond to her stress, she might have saved herself hours in the ER, says Taitz, a clinical psychologist . "Stress resets are quick ways to improve how you feel in minutes. They allow you to do things that will help you solve problems rather than make things so much worse for yourself."

worksheet for stress

Jenny Taitz is a clinical psychologist and the author of Stress Resets: How to Soothe Your Body and Mind in Minutes. Photograph by Dawn Bowery; Workman Publishing Company hide caption

Jenny Taitz is a clinical psychologist and the author of Stress Resets: How to Soothe Your Body and Mind in Minutes.

That's the focus of Taitz's new book published in January, Stress Resets: How to Soothe Your Body and Mind in Minutes . In it, she shares 75 science-backed techniques to help alleviate stress and anxiety in real time — "no ponderous meditations, medications or martinis required," she writes.

Taitz interviewed experts and combed through the latest research to compile a comprehensive menu of resets for her book. She explains what to do if you have trouble focusing or breathing, feel stuck in a cycle of panic, or can't stop obsessing over a problem. Here are a few of our favorites.

Name that emotion

Use when: You feel overwhelmed with negative emotions and you're not sure why you feel this way.

worksheet for stress

Photograph of several layered cards that are white with black type that list different emotions, including grief, guilt, jealousy, resentment, resentment, surprise, boredom, disgust, disappointment, loneliness, sadness, anger, anxiety, remorse, despair and worry Photo Illustration by Becky Harlan/NPR hide caption

Photograph of several layered cards that are white with black type that list different emotions, including grief, guilt, jealousy, resentment, resentment, surprise, boredom, disgust, disappointment, loneliness, sadness, anger, anxiety, remorse, despair and worry

The technique: Observe and describe the emotion passing through you and label its intensity. Maybe you're feeling dejected and you're at a 3 on a 0 to 5 scale. When you're able to observe your emotion, this can "loosen the grip" of your sadness, anger or stress and "not be engulfed by them," says Taitz.

Researchers call this technique " affect labeling ." Taitz says it can disrupt the activity in your limbic system, the emotional part of the brain. It allows you to instead activate the right ventrolateral prefrontal cortex, the more reasonable part of your brain, which reduces the intensity of your emotions. Studies have shown that when people viewed upsetting images and labeled their emotions, they experienced significantly less distress.

Make a pie chart of your life

Use when: There's been an upsetting event and now you think everything is terrible — for example, you didn't get the job you really, really wanted.

Photograph of a pie chart constructed out of cut paper in various colorful sparkly shades, on top of a blue backdrop.

The technique: Grab a pen and paper and make a list of what you care most about: health, friendships, career, hobbies, family, pets. Assign each item a percentage based on how much it matters to you — then draw each segment in a pie chart.

The image should be an instant reminder that "there are a lot of other things that matter" in your life, says Taitz. So don't let the one thing that upsets you take up 100% of your thoughts.

The pie chart method is grounded in something called psychological flexibility , says Taitz. This is the ability to adapt to changing surroundings smoothly. Exercises like this one can help you practice perspective.

Wear a half smile

Use when: You're in a setting that is making you anxious, but you have to get through it — like when you're sitting in traffic, or about to give a big wedding speech.

Photograph of roll of colorful smiley face stickers unrolling in a spiral against a pink and purple background.

The technique: Do you tense up your face when you're stressed? If so, Taitz wants you to try a half smile.

Ever so slightly raise the upper corners of your lips. This will automatically reduce all that tension between your eyebrows and relax your face muscles, communicating to your brain that everything's OK, she says.

Taitz recommends wearing a half smile when you're in a strenuous or anxious setting. "If you're sitting in a lot of traffic, clenching your hands on the steering wheel and tensing your face, that's not going to help you accept what is happening," says Taitz. "But if you can soften your face, you're more likely to make peace" with your situation.

The half smile technique is rooted in what some researchers call the facial feedback hypothesis , the theory that our faces influence our emotions. In one 3,800-person study from 2022, people who changed their facial expressions to appear happier felt more positive emotions as a result.

The key is not to fake it, says Taitz. Focus on feeling tranquil both inside and out.

Do a good deed

Use when: You feel like you have no control over your life. Your apartment flooded, your date canceled, you lost your wallet – nothing seems to be going right!

A bouquet of pink and orange flowers made out of crepe paper are rolled up in a brown paper wrapper and held against a blue backdrop.

The technique: Many of the reasons why we feel stressed "are because we feel powerless. We're so focused on all the things going wrong," says Taitz.

Doing a good deed can remind you that you have the power and ability to make things better — for yourself and others. "You can live by your values even if so much is out of your control," she says.

These kind acts don't have to be time-consuming, she adds. They can be small, positive actions that you can do in a pinch: Send a friend a greeting card out of the blue. Be extra kind to your neighbors. Find a volunteer opportunity that resonates with you and commit to it.

These acts may even offer positive benefits to your health. One 800-person study of older adults found that those who did good deeds, like helping family members with errands or providing childcare, had a lower chance of dying from stress-related causes.

Taitz says all of these are actions like "small wheels on a big suitcase." A tiny tool can help make a difference in carrying a huge load. So pause the next time you're feeling stressed and give yourself a reset. "A moment of awareness and a strategy can make what feels overwhelming doable."

The audio portion of this episode was produced by Margaret Cirino. The digital story was edited by Malaka Gharib. The visual editor is Beck Harlan. We'd love to hear from you. Leave us a voicemail at 202-216-9823, or email us at [email protected].

Listen to Life Kit on Apple Podcasts and Spotify , and sign up for our newsletter .

  • Life Kit: Life Skills
  • Life Kit: Health
  • mental health

IMAGES

  1. Tackling stress at work: free worksheet

    worksheet for stress

  2. introduction to anxiety worksheet therapist aid

    worksheet for stress

  3. 30++ Stress Management Worksheets Pdf

    worksheet for stress

  4. 17 Printable Stress Management Worksheets & Templates

    worksheet for stress

  5. 17 Printable Stress Management Worksheets & Templates

    worksheet for stress

  6. Test Anxiety Fillable Worksheet Kids Teens-Stress Management Counseling

    worksheet for stress

VIDEO

  1. Small amounts of stress can be healthy

COMMENTS

  1. Stress Worksheets

    Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small amount of stress can be motivating, but too much stress makes even small tasks seem daunting. Sometimes stress is the accumulation of many small hassles, while other times it is the result of major life changes or long-term problems... Self-Care Tips worksheet

  2. 16 Effective Stress-Management Activities and Worksheets

    Our 3 Favorite Stress-Management Worksheets 3 Activities to Help Manage Stress Stress Management Within Therapy Sessions Worksheets for Your CBT Sessions 3 Printable Tools for Children Top 3 Exercises for Helping Students For Group Therapy Sessions A Take-Home Message References A Note on Stress-Management Approaches

  3. PDF Manage Stress workbook

    13 Appendix A: My Health Choices . . . . . . . . . . . . . 15 Appendix B: Pleasant Activities Tip Sheet . . . . . . 17 This workbook was based largely on The Manage Stress Workbook developed by the Veterans Health Administration's National Center for Health Promotion and Disease Prevention (NCP).

  4. 17 Printable Stress Management Worksheets & Templates

    Worksheets are a wonderful tool for learning how to control your stress response. They are easily accessible through different resources. The key is finding reliable resources that are designed or created by experts in stress management. To help you out, we've rounded up the best worksheets that can be printed out and used instantly.

  5. Introduction to Stress Management

    The Introduction to Stress Management worksheet was designed to help your clients learn about their own stressors, symptoms, and strategies to overcome stress. The coping strategies presented in this worksheet include the use of social support, emotional management, life balance, and meeting one's basic needs.

  6. Stress Management Worksheets

    Stress Management Worksheets Latest Stress Management Worksheets For Therapists Share Tweet Stress Management Tips Worksheet GinaMarie Guarino, LMHC Stress can be difficult to cope with sometimes, especially when dealing with prolonged stressors or life challenges that are not easily resolved.

  7. 7 free printable stress management worksheets

    7 free expert downloadable and printable stress management worksheets. 7 free printable stress management worksheets By Elly Prior Published: 30-03-2019 - Last updated: 10-07-2022 Dealing with anxiety and stress I want to be upfront with you - I recommend only a few carefully chosen products and services.

  8. Recognizing Stress Worksheet

    About This Worksheet. This is the Recognizing Stress worksheet. This worksheet serves as the first step in learning how to manage symptoms of stress. This worksheet provides a list of triggers and symptoms for stress that the client may be experiencing. In reviewing this worksheet the client gains a better understanding of stress and how it ...

  9. 18 Anxiety Worksheets for Adults, Teens, & More

    1. Anxiety Hierarchy Intense fears, phobias, and stressful situations can be highly anxiety provoking. It is helpful to establish a list of challenging situations that result in extreme upset or negative emotions for clients (American Psychological Association, 2016).

  10. Stress Management Worksheet

    The worksheet represents the cognitive part of CBT by identifying stresses and negative beliefs while questioning and changing these thoughts coincides with the behavioral aspect. How will this worksheet help you? This worksheet intends to assist users with stress management by offering a structure based on CBT concepts.

  11. PDF STRESS WORKSHEET

    Stress Management STRESS WORKSHEET 1. Eustress vs. Distress There are two types of Stress. Eustress: positive, good stress that comes from situations that are enjoyable. (e.g., wining a game) Distress: Negative, bad stress that can be harmful to the body. (e.g., doing poorly on a test) Review your Stress Diary.

  12. 10+ Coping Skills Worksheets for Adults and Youth (+ PDFs)

    An activity that causes stress in one individual might help another person cope. It doesn't matter whether you cope like everyone else. The important thing is that you find effective coping methods that will help you to thrive and build resilience.

  13. PDF stress management worksheets

    These stress management worksheets will help you identify your causes of stress, find healthy coping skills to deal with stress, and find ways to take care of yourself physically and emotionally to better withstand stress. Causes of Stress Stress is the body's response to stressful situations.

  14. Stress Management Worksheets

    Stress management worksheets for adults promote self-awareness about stress triggers and responses, helping individuals identify patterns and devise strategies to handle stress more effectively. One great worksheet from the Quenza library to help adults manage stress is Solution Focused Scaling Questions. By helping people focus on their ...

  15. Stress Exploration

    1. DeLongis, A., Coyne, J. C., Dakof, G., Folkman, S., & Lazarus, R. S. (1982). Relationship of daily hassles, uplifts, and major life events to health status. Health psychology, 1 (2), 119. 2. Larsson, U. G., Ohlsson, A., Berglund, A. K., & Nilsson, S. (2017).

  16. 3 Stress & Burnout Prevention Exercises Pack

    Learn how to reduce stress & burnout symptoms in others with these 3 free tools, Over 200.000 subscribers worldwide since December 2013! Download Your 3 Stress & Burnout Prevention Exercises Pack (PDF) To Apply With Clients, Employees or Students. To the point and easy to read and print (21 page PDF) ...

  17. Stress Worksheets

    1 Free stress management worksheets, tools, and resources for therapists. Handouts cover education, relaxation skills, and more.

  18. Recognizing Stress

    Recognizing Stress worksheet Help your clients begin to recognize the warning signs of stress with the Recognizing Stress worksheet. In this activity, clients will be asked to identify their own physical, emotional, and behavioral stress symptoms.

  19. The Self-Care Wheel: Wellness Worksheets, Activities & PDF

    Templates, Worksheets, and Useful PDFs. The Self-Care Wheel provides a useful starting point and ongoing focus for your self-care activities. ... If you step back and look at your life, you can see the warning signals - overeating, over-drinking, lethargy, stress, irritability - all are signals that change is needed.

  20. A 24-Hour Plan for Reducing Daily Stress

    11:00 AM: Look, Listen, Touch - 1) Stop for a moment, take a breath, and notice what you see. 2) Close your eyes, take a second breath, and attend to the sounds around you. 3) With a third ...

  21. Stress Exploration

    1 Provided by TherapistAid.com Stress Exploration Factors that Protect Against Stress Describe the things in your life that counteract stress. Daily Uplifts Positive experiences that make you happy. Examples: eating a good meal, spending time with friends, leisure activities, spending time in nature Healthy Coping Strategies

  22. 4 'stress resets' that can soothe your body and mind in minutes

    That's the focus of Taitz's new book published in January, Stress Resets: How to Soothe Your Body and Mind in Minutes. In it, she shares 75 science-backed techniques to help alleviate stress and ...

  23. Workplace Stress Management: 11 Best Strategies & Worksheets

    Workplace Stress Management: 11 Best Strategies & Worksheets. 30 Sep 2021 by Jeremy Sutton, Ph.D. Scientifically reviewed by Anna Katharina Schaffner, Ph.D. Stress is a factor in 7 out of the top 10 causes of death worldwide, and the workplace is an important contributor (Quick & Henderson, 2016). An American Psychological Association survey ...

  24. Stress Management

    I. What is Stress? II. Stress Management Strategies III. References Work, deadlines, bills, homework, chores... and the list goes on. The demands of daily life pull us in all different directions, requiring time and energy that we don't always have. At some point, just maintaining a to-do list becomes a to-do of its own.

  25. Stress bucket worksheet and images

    Stress bucket worksheet and images. February 8. My latest image of the stress bucket transformed into a worksheet. This can be used by teenagers and adults to think about the things they f... Join to unlock. Locked. Get more from Creative Clinical Psychologist (Juliet Young) 86.

  26. 37 Free Printable Mindfulness Worksheets & Exercises

    Free Printable Mindfulness Worksheets for Adults. Mindfulness is a powerful tool for treating clients with anxiety, depression, and other mental health issues in therapy. "It refers to the ability to focus one's awareness on the present moment without judging the sensations, thoughts, feelings, or other characteristics of the experience ...