10 Effective Stress Management Worksheets & Activities

Stress is a common yet unwelcome presence for many of us in this fast-paced world. Whether it comes from the pressures of work and personal responsibilities or the constant flow of information and societal expectations, stress is constantly on the rise. While it is the unfortunate reality that many of our stressors are not going anywhere anytime soon, we can still find a way to face them. Stress management worksheets and activities are simple tools that can help you deal with your everyday stressors. Taking the time to do this can have a significant impact on your well-being.

10 Effective Stress Management Worksheets & Activities

Here are 10 effective activities and worksheets for stress management that you can make use of whenever you’re feeling stressed.

1. Guided Imagery

Guided imagery is much like taking a short trip in your mind. When doing guided imagery, you can imagine yourself being in your happy place, whether that’s a beach, in a quiet forest, or even on your sofa reading a book.

To start with guided imagery, you can try listening to a recording where someone walks you through a peaceful scene. After some practice, you can then practice guided imagery on your own. Close your eyes and go through the peaceful scene you prefer, taking note of all the sensory experiences you can engage in. After a short while, open your eyes and return to the present moment.

2. Circle of Control

The Circle of Control is a model that demonstrates how our perception of our level of control can change depending on what we choose to focus on. By focusing on certain things like their goals, the company they choose, and their mindset, kids can gain a lot.

Start by directing their attention and resources toward the things they can control in their lives by using this circle of control handout. By doing this, they will be guided in the proper direction and can feel peaceful, optimistic, and less worried. This is a fantastic resource for visual learners, and you may display it for kids on your office door or wall.

3. Exercise

Although the physiological benefits of exercise are well known to all, there are also significant and well-supported psychological benefits. A seven-week exercise regimen was found to boost optimism, self-belief, resilience, and a growth mindset while lowering perceived stress and improving people's moods [*]. Exercise programs don't have to be rigorous to be beneficial. Regular participation in even low levels of physical activity can improve mental health, a growth mentality, and lower stress levels.

4. Coping with Stress

Children, teenagers, and adults all encounter various circumstances that make them feel worried and overwhelmed. They can engage in activities that will help them feel better and calm down during these times.

This coping with stress handout is a useful tool that provides a definition of stress, information on related moods and emotions, and a list of 9 methods that have been scientifically shown to reduce stress. You are welcome to post it on a bulletin board in the corridor, at home, in your office, or in any common area that promotes relaxation.

5. Tactile Activities

Returning to your senses can help you focus on the present moment. It takes you back into your body whether you're popping bubble wrap, organizing your change jar for the bank, or making homemade slime with the kids. Alternatively, you may try this brief exercise. Ask yourself, "What are five things I can see, four things I can hear, three things I can touch, two things I can smell, and one thing I can taste? Activating all of the senses is a good grounding technique.

6. Stress Relievers

Young people can increase their resilience and their ability to enjoy life through stress-reduction exercises. Such activities may include positive affirmation recitation, journaling, and participation in sports. Start promoting stress-relieving behaviors in children and teenagers, especially considering the numerous obligations and challenges they face at school and home. You can make use of this stress relievers handout to choose the right stress relief activity for you.

7. Focus on a Problem

If your stress is more mental rather than physical in nature, try focusing on a problem or doing a specific activity. This can include activities such as doing a word or number puzzle or even sorting your shoes and clothes. When we are under stress, our brains can tell us that we have an issue to solve, which is why it keeps running. It’s a good idea to use your brain during these moments. You'll feel calmer and more able to handle what's genuinely worrying you out if you give it something to concentrate on.

8. Coping Skills for Stress Management

Give this coping skills for stress management handout to kids and teenagers to help them cope and reduce stress. You may also put this up somewhere where they can easily see it, like a calm-down area or a hallway bulletin board. Students in elementary school, middle school, and high school are urged to put these coping mechanisms into practice, which include working out, listening to music, deep belly breathing, and journaling.

9. Take a Bath

By changing your body temperature, you can experience a sensory slow-down. This can significantly lower your stress levels. It’s almost like rebooting a computer that has all the windows on and is doing too much processing. If you like, add some more calming sensory stimulators, such as aromatic soap or some relaxing music.

10. Mental Health Coping Skills

Consider these mental health coping skills handouts a useful resource whether you're a parent, teacher, social worker, or mental health professional helping young people overcome mental health difficulties. They will learn about the science of happiness, develop a “happiness mindset," use a list of stress-reduction techniques, and more with the help of the posters in this 9-page collection. You might use this as a conversation starter, as part of your therapy sessions, or in a group learning setting.

Summary

It can take some trial and error to find the best stress-relieving activities for each individual. Some methods may require additional practice. However, it's crucial to continue looking for the resources that will enable you to deal healthily with life's unavoidable ups and downs. For your overall health and well-being, it is absolutely crucial to manage your stress.