Stress Management

Worksheets/Handouts

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Causes of Stress
What causes stress? While there are many
answers, most stressors are related to one (or
more) of these four categories:

T
THREAT to SELF-ESTEEM/EGO
Something that may be damaging to how
you see yourself or how others see you

0
OUT of NOWHERE
Something you had no way of knowing
would happen

N
NEW or DIFFERENT
Something you have not experienced
before

S
SENSE of CONTROL
Something you have little or no control
over

Once you know what is causing your stress, you

can figure out strategies to manage it
effectively!

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My Stress Triggers
The things or situations that stress us out are called triggers.
What triggers your stress?

STRESS

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Circles of Control

Things I CAN’T Control

Things I CAN Control

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 Circles of Control

Things I CAN’T Control

Other people’s Other people’s
attitudes actions

Things I CAN Control

The weather My attitude Past events and
Positive/negativ How I treat others mistakes
e self talk
My decisions
My family
Asking for help My actions/behavior
Other people’s
Forgiving others opinions
My level of effort
Assignments/Du
Being prepared
e dates Taking care of
myself My goals My classmates
The friends I
People forgiving choose
me Being honest
Sickness
My teachers Apologies from
Others doing others
the right/wrong
thing Skin color

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Coping with Stress
THREAT to SELF-ESTEEM/EGO OUT of NOWHERE
It can be stressful when things No one likes when stressful
have the potential to damage situations pop up unexpectedly,
the way we see ourselves or but it happens. First, we should
hurt our reputations. If this use calming strategies to help
happens, it is important to use us avoid panicking. Then we
coping skills that boost our should consider the size of the
self-esteem (like positive self- problem. Is it really a big deal?
talk) and help us to manage If it is, we can figure out which
our emotions. It can also be parts of the situation we have
helpful to surround yourself control over and come up with
with people who are kind and a plan to fix it. If it is not a big
supportive. deal, we should simply let it go
and move on.

NEW or DIFFERENT SENSE of CONTROL

Things that are new or different When things are out of our
can seem scary, but they are control or take our sense of
not always bad. When we first control away, it can make us
encounter new things, we feel stressed and helpless. First,
should use coping skills to stay it is important to determine
calm and avoid jumping to whether or not we can control
conclusions. If possible, we any part of the situation. Then,
should also do some research we must accept and cope with
to prepare ourselves for what the things we cannot change.
to expect. Finally, we should We can do this by using
make an effort to keep an open calming strategies, distracting
mind and accept what cannot ourselves, or talking to people
be changed. we trust.

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 My Coping Skills
It is important to think of coping skills that work for you
BEFORE things get tough. What are some positive ways that you
can deal with each type of stress?

THREAT to SELF-ESTEEM/EGO OUT of NOWHERE

NEW or DIFFERENT SENSE of CONTROL

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Coping Skills List
This is a list of 50 great ways to cope with stress! Before you use them, think about
what you want to accomplish—do you need to calm down? Distract yourself?
Express your feelings? Take a break? Then, choose the coping skill(s) that will work
best for you.
Take deep breaths Do yoga
Draw, color, or paint Eat a healthy snack
Go for a walk Try meditation
Do a puzzle Count down from 100
Stretch Ask for help
Ask for a hug Squeeze a pillow
Play with a pet Listen to music
Squeeze a stress ball Do Sudoku/brainteasers
Read a book Exercise or play sports
Clean Knead clay/play-dough
Sing the alphabet Bake
Take a break Take a nap
Use positive self-talk Text or call a friend
Write a letter Watch a movie
Drink water Think of your happy place
Journal Blow bubbles
Go outside Write a story
Take a shower/bath Help someone else
Hum your favorite song Look at old photos
Play a board game Go for a run
Dance Progressive relaxation
Hug a stuffed animal Jump rope
Use a grounding exercise Build with blocks or Legos
Make a plan or schedule Talk to an adult
Learn a new skill Use a fidget object

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Grounding Exercise
Grounding exercises help you focus your attention on the present moment.
They are especially useful in times of stress and panic.

S SEE your environment in a new way.

Count 5 things you can see.

L LISTEN to the sounds around you.

Find 4 things you can hear.

O OBSERVE what you feel. List 3 things

you are touching right now.

T TAKE A DEEP BREATH. Notice 2 things you

can smell.

H HUG yourself once by wrapping your

arms tightly across your chest.

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 The Ultimate
De-Stress Playlist
What kind of music helps you chill out? What songs would you put on a
playlist to help you reduce your stress level?

1.

2.

3.

4.

5.

6.

7.

8.

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 Space to Chill
If you could design the perfect place to chill out and de-stress, what would it
look like? What would you include? Draw it or describe it below!

What makes this space calming? Are there any features of the space you
designed that you could bring to life?

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 Calm Down Kit
When you feel stressed, it can be helpful to have a calm down kit, or a box filled with items
that help you cope and feel better. Write or draw things you could put in your calm down kit
that appeal to all 5 senses.

Sight: Sound:

Touch:

Taste: Smell:

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 Asking for Help
Stress can be hard to talk about, but it’s important to let people know when we feel
overwhelmed or need a break. Write down things you could say or do in the
following situations:

You have a big paper

due next week, but you
have no idea where to
even begin.

Your parents just signed

you up for another activity,
but you’re dreading it
because you are so busy
already.

You’re working on a group

project and feel stressed
because your classmates
keep giving you the most
difficult parts.

Your friend is having a

tough week and wants to
talk every night until 3AM.
You’re exhausted and start
to fall behind on the things
you need to do.

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Positive Affirmations
Affirmations are positive statements we can use to challenge and overcome the negative
thoughts that increase our stress. Pick an affirmation to focus on this week and practice
saying it several times throughout each day. Or, come up with your own unique affirmation!

Each day is a
fresh start. I have courage
and confidence.

I am always
improving.

No matter what
happens, I can
My actions handle it.
bring me closer
to my goals.

I will show up
and do my best.

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 Healthy Routines
Developing routines and sticking to them can help you reduce and manage
stress. Write down some healthy habits you want to include in your routine
each morning and evening. Think about scheduling time for self-care,
hygiene, and relaxation.

Morning
• •

• •

• •

• •

Evening
• •

• •

• •

• •

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 Daily Reflection
Weekly Positive Affirmation:

Monday / /
My goal today was:

3 things that went well:

Biggest challenge(s):

Coping skills I used or practiced:

Tomorrow, I’m looking forward to:

Tuesday / /
My goal today was:

3 things that went well:

Biggest challenge(s):

Coping skills I used or practiced:

Tomorrow, I’m looking forward to:

Wednesday / /
My goal today was:

3 things that went well:

Biggest challenge(s):

Coping skills I used or practiced:

Tomorrow, I’m looking forward to:

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Thursday / /
My goal today was:

3 things that went well:

Biggest challenge(s):

Coping skills I used or practiced:

Tomorrow, I’m looking forward to:

Friday / /
My goal today was:

3 things that went well:

Biggest challenge(s):

Coping skills I used or practiced:

Tomorrow, I’m looking forward to:

Saturday / /
My goal today was:

3 things that went well:

Biggest challenge(s):

Coping skills I used or practiced:

Tomorrow, I’m looking forward to:

Sunday / /
My goal today was:

3 things that went well:

Biggest challenge(s):

Coping skills I used or practiced:

Tomorrow, I’m looking forward to:

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 Mindfulness
Exercises
• Turn on a favorite song. As you listen, pick just one
instrument and focus on it throughout the whole
song.

• Slowly tighten and release each of your muscles

from your head down to your toes.

• Reflect on the week so far and think of at least 3

things (big or small) that are going well.

• Look around the room and try to spot an item of

every color of the rainbow.

• Focus on something you can see from where you’re

sitting that is perfectly still. Allow your mind to
settle and become as still as that object.

• Think of or write down at least five things you are

grateful for.

• Notice three places where your body is making

contact with itself or the world around you.

• Breathe in through your nose slowly as if you’re

smelling a big bowl of mac n’ cheese. Exhale by
blowing through your mouth as if you’re cooling it
off.

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Mindfulness Cards

Turn on your
favorite music. Slowly tighten
As you listen, and release
pick just one each of your
instrument and muscles from
focus on it your head
throughout the down to your
whole song. toes.

Reflect on
Look around the week so
the room and far.
see if you can
find an item Think of at
of every least 3 things
color of the (big or small)
rainbow. that are
going well.

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Mindfulness Cards
Breathe in
through your
nose slowly as if Notice three
you’re smelling places where
a big bowl of your body is
mac n’ cheese. making contact
Exhale by with itself or
blowing through the world
your mouth as if around you.
you’re cooling it
off.

Focus on
something you
can see from
Think of or
where you’re
write down at
sitting that is
least five
perfectly still.
things you are Allow your mind
grateful for. to settle and
become as still
as that object.

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