Stress reduction worksheets

What is the theory behind this worksheet?

This worksheet is based on a CBT approach, meant to help clients understand how certain thinking and behavior patterns can increase stress levels and new patterns can help them identify stress triggers in order to be able to deal with stressful situations in a more effective way (Sahranavard et al., 2018).

How will the worksheet help

The following worksheet will help clients identify what stressful situations are bothering them the most and encourage them to find better solutions to their problems through new thinking and behavior patterns?

How to use the worksheet

Many people have stressful things in their life that are difficult or completely impossible to change. However, some stressors are actually situational and in our control, although we might not realize it immediately. So any efforts made to reduce stress can have a positive impact on your mental health (Lau, 2022).

Look at the following statements and rate each one in terms of how stressful each situation is to you (1 = mildly stressful, and 10 = very stressful). Then, write down something that you can do to reduce this stress.

Stress reduction worksheets

          I am overscheduled.

To change this, I can                                                                                                                                                                                                                                 

          My house is messy, and I’m never able to find what I’m looking for.

To change this, I can                                                                                                                                                                                                                                 

         I postpone important things because they make me feel anxious.

          I’m overwhelmed by all the money I owe.

To change this, I can                                                                                                                                                                                                                                 

         My kids are driving me insane.

To change this I can                                                                                                                                                                                                                                  

         I have more and more problems in my marriage/relationship.

To change this I can                                                                                                                                                                                                                                  

         I can no longer stand my work situation.

         Other (describe it)

To change this, I can                                                                                                                                                                                                                                         


Sahranavard, S., Esmaeili, A., Dastjerdi, R., & Salehiniya, H. (2018). The effectiveness of stress-management-based cognitive-behavioral treatments on anxiety sensitivity, positive and negative affect and hope. BioMedicine, 8(4), 23.

Dealing with Situational Stress | North Central Behavioral Health Services. (2022, August 2).

‌You can download this worksheet here.

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