9 Printable Stress Management Worksheets & Templates

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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.

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

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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

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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

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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

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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

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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

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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

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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

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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

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via Therapist Aid

Finally, we have this printable worksheet from 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.

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:

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9 Printable Stress Management Worksheets & Templates