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There's a saying that it’s not the stress that is the problem, it’s how we respond to the stress. It’s true that stress is a natural part of life, and happy events can be just as stressful as unhappy ones. Use this 3-step stress management worksheet to get a better handle on the stressors in your life.
STEP 1
Identify Your Stressors. List the things below that “stress-you-out.” They can be big things or small things, one-time or chronic situations, characteristics in yourself or habits of others.
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
5. __________________________________
6. __________________________________
7. __________________________________
8. __________________________________
9. __________________________________
10. _________________________________
STEP 2
Check Off The Ones You Can Change. Look at your list again and put a check beside the items that you could change.
STEP 3
Make An Action Plan. Now choose one of the items you checked to start working on today. Think about specific actions you can take. Use the space below to list options or tasks needed to resolve the stressful situation. For example, if a long commute is particularly stressful for you, your action list may include investigating public transportation options, finding someone to share the ride, or listening to audio books on cassette tape to make the ride more pleasant. The important thing is to discover as many options as you can.
Stressor: __________________________________
Action Steps: _______________________________
__________________________________________
__________________________________________
__________________________________________
Positive Coping Techniques for Stress Management
Quickie Relaxers (Symptom Relief)
Techniques you can do in two to three minutes to counteract the symptoms of distress
Breathing Activities
Full, deep breathing is a way to reduce tension and feel relaxed. Breath holding and short breaths are symptoms of stress. Proper breathing is a skill that often needs to be re - learned. Deep breathing can become your special cue to release tension. Try both abdominal and chest breathing exercises to help control stress.
Massage
Massage is a form of physical tension relief that has been used effectively as a remedy for headaches, backaches, tight shoulders and neck discomfort. Relieving tension by physically manipulating muscle groups is one of the best - known ways to interrupt the stress response.
Progressive Muscle Relaxation
Deep muscle relaxation reduces the tension in the muscles as well as general mental anxiety. The simplest form of this technique involves just tensing and relaxing each muscle group systematically. You will probably find that you have a few areas where you experience most of your tension, such as your neck, jaw and or shoulders.
Relaxation Response (Meditation)
The relaxation response is exactly the opposite of the stress response. In this technique, you sit quietly in a comfortable position, close your eyes, begin progressive muscle relaxation, breathe and relax. As you exhale, say the word "one", or similar word, silently or aloud. Continue this for ten to twenty minutes, allowing your thoughts to enter and exit passively.
Imagery
Imagery is a relaxation skill that uses a p
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