45+ Mindfulness Worksheets for Adults & Kids (Incl. PDF)

mindfulness worksheets

It involves “ Paying attention to something, in a particular way, on purpose, in the present moment, non-judgmentally” (Kabat-Zinn, 2012, p. 1).

Given its ability to enhance emotional balance and wellbeing, mindfulness represents a useful therapeutic approach among psychologists. Fortunately, many helpful mindfulness worksheets are available for therapists and clients alike.

Given the diverse applicability of mindfulness in the field of psychology, mindfulness worksheets cover a variety of mental health topics (e.g., anxiety, addiction, stress, etc.). Such worksheets also target specific audiences (e.g., children, adults, groups, etc.) and treatment approaches (e.g., Cognitive-Behavioral Therapy, Dialectical Behavior Therapy, etc.).

This article will present 65+ mindfulness worksheets across issues, people, and treatment approaches. Many links to informative books, articles, and downloadable worksheets are also provided. Those interested in enhancing mindfulness in themselves or others will find an abundance of resources at their fingertips.

The importance of mindfulness tools cannot be overstated. After all:

If you abandon the present moment, you cannot live the moments of your daily life deeply.

Thich Nhat Hanh

Before you continue, we thought you might like to download our three Mindfulness Exercises for free . These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life, but also give you the tools to enhance the mindfulness of your clients, students, or employees.

This Article Contains:

8 best mindfulness worksheets.

6 Mindfulness Coloring Worksheets

Useful Worksheets for DBT Sessions

For your cognitive-behavioral therapy sessions, for treating addiction and relapse prevention, 4 group mindfulness worksheets.

A Take-Home Message

Mindfulness Skills Workbook for Clinicians and Clients

Handout 2-8: Loving-kindness for Self and Others

This worksheet guides individuals in picturing different people in their minds (including themselves) and learning how to send them love and kindness.

For example:

Handout 2-9: Journal About Your Understanding of What Mindfulness is

Using prompts, this worksheet helps individuals to learn mindfulness while processing their feelings through journaling.

Handout 2-16: Journal About a Time You Felt Afraid

Using prompts, this worksheet helps individuals to learn how to get in touch with implicit memories that may be associated with fear.

Handout 2-13: The Prefrontal Cortex

This worksheet helps individuals to understand the functions of the prefrontal cortex (PFC) by using an orchestra conductor analogy.

ACT made simple: Your values

Here are several more worksheets to download and use on yourself or with clients:

Connect the DOTS

This exercise is adapted from Russ Harris’s (2009) The Complete Set of Client Handouts and Worksheets from ACT Books , which includes numerous useful worksheets centered around acceptance and commitment therapy (ACT). Individuals are asked to consider the methods they have used to avoid unpleasant thoughts and feelings, along with the long-term impact of such practices. They are then asked to write about their attempted solutions and long-term outcomes.

Methods include:

Distraction Opting out Thought processes Substance use & other

Thoughts and Feelings – Struggle or Acceptance

Mindfulness involves nonjudgmental acceptance of one’s thoughts and feelings. In practice, however, this can be hard to do. This Thoughts and Feelings: Struggle or Acceptance questionnaire helps the reader better understand the degree of control they believe they have over their feelings and thoughts.

Willingness, Goals, and Action Plan

Individuals are asked to complete an action plan that includes specific goals, values, underlying goals, actions needed to achieve goals, thoughts and other sensations they are willing to be open to in order to fulfill goals, as well as other useful reminders such as small steps.

STOP the Panic

Individuals are asked to follow the STOP approach in times of crisis.

This approach involves the following steps:

8 Worksheets for Kids and Students

mindfulness activities for kids

Mindfulness training has also been associated with increased psychological wellbeing, self-regulation, and self-esteem among adolescents (Shruti, Uma, & Dinesh, 2018).

Here are some useful worksheets that cover a range of topics for children across grades:

Inside and Outside Worksheet  helps kids to understand the value of changing their thoughts to make them more positive and helps trusted adults to understand their emotional experiences.

Right Here, Right Now  helps children from preschool to fifth grade to use five sentences to learn about the meaning of mindfulness.

Fun Mindful Eating helps kindergarteners and first-graders to practice mindful eating by focusing on various sensations during a meal or snack.

Feelings Wheel helps second- and third-graders to better understand their feelings by creating a feelings wheel.

Gratitude Gifts promotes gratitude in kindergarteners and first-graders by thinking about the positive impact of gratitude on their lives.

Mindful Listening Challenge! – With this fun worksheet, second and third-graders design their own game that helps others to learn about mindful listening. In doing so, children learn various socio-emotional skills.

Progressive Muscle Relaxation – Easy Basics provides a deep-breathing exercise to promote emotion regulation and relaxation in children. Caregivers are instructed to read a script aloud to a child and take part in the activity with them to demonstrate deep breathing. Here is an example:

“With your back nice and straight, settle into a comfortable standing or seating position. Now gently close your eyes. Begin with three deep, calming breaths through your nose. Feel the air flowing in, and out. In, and out. In… and out again.”

Dragon Fire Breathing is similar to deep breathing but includes a few more methods for activating the calming parasympathetic nervous system. Children are asked to breathe in normally and focus on their exhale, making it as close as they can to a fiery dragon’s breath. When children regularly practice Dragon Fire Breathing in a calm state, they will be better able to use this technique to diffuse volatile or explosive situations.

Two Other Useful Worksheet Sources

Along with the above useful worksheets, there also are many terrific insights and worksheets for young people in Burdick’s (2014) book Mindfulness Skills for Kids & Teens: A Workbook for Clinicians & Clients .

Additionally, the Nebraska Honors Program CLC Expanded Learning Opportunity Clubs Information Shee t (Schendt, 2019) contains the following fun and creative worksheets aimed at increasing healthy habits among middle-school-aged children:

The Mindfulness Coloring Book

In fact, mindfulness coloring books used as part of art therapy are related to significantly reduced anxiety (Ashlock, Miller-Perrin, & Krumrei-Mancuso, 2019) and stress (Simmons, 2016) among young adults. Here are some excellent examples:

The coloring book   The Mindfulness Coloring Book: Anti-Stress Art Therapy for Busy People (Farrarons, 2015) helps both adults and children to reduce stress through creativity.

It contains 70 attractive drawing patterns (e.g., butterflies, flowers, and kaleidoscopic designs) intended to promote a sense of serenity.

Education.com also provides many mindfulness-focused coloring worksheets .

Here are six examples:

Puppy Mind Artwork is a social-emotional worksheet designed to promote mindfulness and kindness among second and third graders.

Family Pride: My Family Rainbow  is designed to help children to celebrate and be more mindful of the palette of their families and communities.

Yoga for Kids: Happy Baby Pose is a coloring worksheet and movement activity designed to improve children’s attention, performance, and focus, as demonstrated by ‘Muggo.’

For Anxiety and Stress Reduction

Mindfulness techniques have been found to help anxious and stressed individuals by promoting relaxation while removing negative judgments (Blanck et al., 2018). Many mindfulness-focused worksheets have been created to reduce stress and anxiety, and we share 11 examples below.

The Mindfulness and Acceptance Workbook for Anxiety

The book teaches numerous skills designed to enable anxious individuals to be “ less avoidant and less tangled up with difficult thoughts, and more present, flexible, compassionate, kind with [themselves], and accepting of [their] internal experiences just as they are” (Forsyth & Eifert, 2016, p. 2).

For each type of anxiety disorder, readers checkmark the symptoms that refer to them. They also are provided with a vignette describing one individual’s experience with that particular disorder. The book is loaded with worksheet exercises, such as the following:

The Mindfulness and Acceptance Workbook for Social Anxiety and Shyness

It includes both guided mindfulness exercises (with audio downloads available online) as well as written exercises.

Like the previous book, Fleming and Kocovski (2013) are focused on an ACT approach to anxiety. Here are a few worksheet examples:

Education.com also provides several mindfulness-focused worksheets specific to children dealing with stress and anxiety. Here are four examples:

3 mindfulness exercises

Download 3 Free Mindfulness Exercises (PDF)

These detailed, science-based exercises will help you or your clients enjoy the benefits of mindfulness and create positive shifts in their mental, physical, and emotional health.

Download 3 Free Mindfulness Tools Pack (PDF)

By filling out your name and email address below.

Dialectical Behavior Therapy (DBT) is a therapy technique used for the treatment of a variety of mental issues and disorders, such as borderline personality disorder, depression, substance abuse, and suicidal ideation.

Developed by Marsha Linehan, DBT teaches individuals the skills to deal with their painful emotions. Given Linehan’s extensive Buddhism background, DBT is grounded in mindfulness philosophy. Indeed, Linehan uses this experience

as a subtle learning device that opens up the current moment without reserve or grudges including emotions (feeling states) and understandings of the inner world of being.

Eist, 2015, p. 887

The book Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises (McKay, Wood, and Brantley, 2019) provides a number of useful DBT worksheets and exercises. Here are five examples:

DBT Skills Training

This book is packed with DBT exercises, worksheets, and handouts that cover each of the DBT skill modules.

Cognitive Therapy

It involves working with clients to identify the feelings, thoughts, and beliefs that impact their ability to modify behaviors.

Mindfulness activities (e.g., relaxation while removing negative or stressful judgments) are often combined with CBT to create a powerful way of dealing with anxiety and other emotional challenges.

Various mindfulness-based CBT worksheets are available elsewhere on this site. For example, our PositivePsychology.com resources include the following examples:

Relapse is a significant challenge for individuals dealing with addiction. Relapse prevention is grounded in cognitive-behavioral theory and is aimed at preventing relapse (as defined by the individual’s treatment goals), as well as relapse management (Marlatt & Donovan, 2005).

Mindfulness-based cognitive therapy has been found effective for the prevention of depression relapse (Williams et al., 2014). Worksheets provide helpful tools for relapse prevention professionals.

Our free relapse prevention worksheets can also help clients identify coping strategies to manage their recovery journey.

mindfulness bingo

This approach may be advantageous for some because it is often cheaper than individual therapy and enables participants to experience feedback from multiple group members.

Group leaders may incorporate mindfulness worksheets as a way of enhancing clients’ self-understanding and identifying useful tools to promote mindfulness.

Here is an example:

Practicing group mindfulness also may be fun. Here is an example of a printable worksheet that teachers or group counselors might want to check out:

Mindfulness-based team-building worksheets also provide terrific ways to promote positive emotional health:

It is also worth noting that many of the PositivePsychology.com mindfulness worksheets available to parents, clinicians, and teachers may be adapted to meet the needs of classrooms or group therapy sessions.

More Valuable Resources From PositivePsychology.com

Of course, our very own site provides even more excellent resources for promoting mindfulness. For example, 22 mindfulness exercises, techniques, and activities are available on our website and include such approaches as:

If you would like to explore even more on the topic of mindfulness, here is an excellent selection of popular blog posts:

Last but not least, there is Mindfulness-X .

Designed for professionals, this online package allows you to personalize a demonstrated, science-based, eight-session mindfulness training and use it to inspire the lives of your clients and students. The course is based on scientific research and is fully referenced. It is an invaluable tool for you to not only master the eight pillars of mindfulness, but also positively impact others by teaching them mindfulness.

These are just a few examples of the numerous mindfulness tools and worksheets provided by PositivePsychology.com; there are many more resources available for those interested in bringing more mindfulness into their lives.

If you’re looking for more science-based ways to help others enjoy the benefits of mindfulness, this collection contains 17 validated mindfulness tools for practitioners . Use them to help others reduce stress and create positive shifts in their mental, physical, and emotional health.

There may never have been a time in history when practicing mindfulness has been more important. With our fast-paced society and technological advances, many of us find ourselves constantly overexposed to stressful messages and situations.

Or, in the words of Kabat-Zinn:

Even before smartphones and the Internet, we had many ways to distract ourselves. Now that’s compounded by a factor of trillions.

Learning how to live in the moment and accept emotions and thoughts without judgment (i.e., mindfulness) is an effective way to experience greater tranquility and contentment.

Fortunately, modern-day technology also boasts some important perks; namely, a vast amount of accessible information for individuals interested in learning or teaching mindfulness.

This article included 65+ worksheets, along with numerous printable handouts. These resources cover more general mindfulness topics, as well as mindfulness for kids and teens, anxiety reduction, DBT, CBT, addiction and relapse prevention, and group therapy.

Whether you are a therapist, teacher, parent, or simply someone who wants to experience a more mindful existence, a plethora of tools are available to help you. So, go ahead and give mindfulness a try; you may find that:

with mindfulness, you can establish yourself in the present in order to touch the wonders of life that are available in that moment.

We hope you enjoyed reading this article. Don’t forget to download our three Mindfulness Exercises for free .

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hi My child has anxiety. What are the best stategies in your opinion to control her meltdowns. She is 14years old.. Thanks

Nicole Celestine, Ph.D.

Hi Michelle,

I’m sorry your daughter has difficulty with anxiety. It would be difficult to recommend specific strategies without the benefit of a proper psychological assessment. A therapist or other appropriate professional could help understand the nature and roots of such anxiety, and recommend the most suitable interventions. So, it could be worth seeking out this support. Psychology Today has a great directory you can use to find therapists in your local area.

While this blog is no substitute for a therapist’s psychological assessment and intervention, you may also find some of the worksheets in this blog post useful.

I hope this helps, and all the best.

– Nicole | Community Manager

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Therapist Aid

stress reduction worksheet

Stress Management

What is stress, acute vs. chronic stress, symptoms of stress, stress management strategies, build resilience, relaxation techniques, time management, cognitive restructuring.

Work, deadlines, bills, homework, chores... and the list goes on. The demands of daily life pull us in all different directions, requiring time and energy that we don’t always have. At some point, just maintaining a to-do list becomes a to-do of its own. When these demands grow out of hand, they may lead to the all-too-familiar feeling of stress.

Stress is insidious. When stress goes unchecked, its symptoms linger and chip away at both physical and mental health. Many grow used to the constant feeling of stress pressing down on them, while others wear their stress as a badge of honor.

That being said, it’s okay to have some stress. A healthy level of stress pushes people to take care of their responsibilities, without keeping them up at night or damaging their health. The goal isn’t to eliminate all stress—it’s to keep stress at levels that are helpful, rather than harmful.

In this guide, we provide an overview of stress, its symptoms, and how it presents in daily life. Then, we will introduce 5 strategies for managing stress in a healthy way.

Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small amount of stress can be motivating, but too much stress makes even small tasks seem daunting. Symptoms can range from mild (e.g., headaches and stomachaches) to severe (e.g., anxiety and depression).

Acute stress is brief but intense. Short-term stressors—such as giving a speech, getting into an argument, or studying for an exam—cause acute stress.

Chronic stress , on the other hand, is long-lasting. The symptoms may not be as intense in the moment, but the long-term effects are more severe. Long-term stressors—such as a difficult job, an unhealthy relationship with frequent arguing, or financial difficulties—cause chronic stress.

The symptoms of acute stress, such as sweating, irritability, and headaches, are disruptive in the moment. The symptoms of chronic stress might go unnoticed in the moment, but cause serious long-term health problems.

Stress causes physical, emotional, and behavioral symptoms. Some people will have an easy time identifying their symptoms, and connecting them with stress. Others—especially those who have had chronic stress for years and years—will need more guidance before recognizing their symptoms as stress-related.

Resilience refers to the ability to handle stress when it arises, and to protect oneself against future stress. Research has shown that there are a number of qualities that contribute to resilience, including social support, optimism, sense of humor, spirituality, self-esteem, and adaptability ( 7, 10 ). Many of these qualities can be fostered in therapy.

Here are a few ways to build resilience:

Using social support can help reduce stress. Social support may come from friends, family, or community organizations. Identify current and potential sources of social support. For help doing so, try the social support worksheet:

Positive journaling can foster optimism, which contributes to stress resilience. Positive journaling involves writing about daily positive experiences. It tends to be easy to remember negative experiences, but it takes more work to recall and appreciate positive experiences. Positive journaling is a great way to appreciate these experiences. For a journal template, try the positive journal packet:

Showing gratitude can increase self-esteem, which contributes to resilience. There are a number of ways to show gratitude, including gratitude journaling, telling someone “thank you”, and visiting someone you appreciate. Check out the following gratitude resources:

Relaxation techniques, such as deep breathing and progressive muscle relaxation, are a fundamental part of stress management ( 5, 14 ). These techniques trigger the relaxation response, which counters the body’s stress response.

This section focuses on how relaxation skills fit into stress management treatment. For information, instructions, and resources about specific techniques, see our guide on the subject:

Relaxation techniques not only provide immediate stress relief, but the effects also generalize. This means the benefits of relaxation continue to be felt long after the exercise is complete. These techniques work best when done regularly and during times of calm, rather than exclusively when stress is at its peak.

Begin by teaching and practicing relaxation skills in session, then developing a routine that includes daily relaxation. Practicing only in session is not enough—relaxation skills must be used outside of therapy to be effective in the long-term.

Tips for Making Relaxation a Habit

Too much to do, and too little time. Balancing responsibilities and fitting them into a busy schedule is a common stressor. Time management skills can reduce the mental burden of juggling tasks, and increase the likelihood that everything gets done ( 4 ).

Time Management Tips

When stress is at its worst, hobbies, relationships, and free time are neglected. As a result, stress worsens. This creates a cycle where self-care is neglected, and stress grows.

“Self-care” refers to your favorite activities that help you relax, have fun, or feel energized. These could include talking with a friend, going for a walk, reading, listening to music, or whatever else you enjoy. The important part of self-care is not so much what you do—it’s just that you do it.

To start, the Self-Care Assessment can be used to explore current self-care habits while giving ideas of where self-care can be improved:

Self-Care Tips

Not sure what to do? Use the Activity List worksheet to get some ideas.

Stress is caused by our thoughts about a situation, not by the situation itself. Two people in the exact same situation might have different levels of stress (or no stress at all), just because of how they think about it ( 2 ).

Oftentimes, the thoughts that cause stress are irrational or exaggerated, but we respond to them as if they are factual ( 2 ). Irrational thoughts that lead to stress may look like the following:

“I’ll never get through this.” “I have to be perfect all the time.” “If I don’t get an A on the test, I’m a total failure.”

The process of identifying and changing these irrational thoughts is called cognitive restructuring. See our guide and worksheets on cognitive restructuring to learn specific techniques:

Other stress management resources:

stress reduction worksheet

1. Arck, P. C., Slominski, A., Theoharides, T. C., Peters, E. M., & Paus, R. (2006). Neuroimmunology of stress: skin takes center stage. Journal of Investigative Dermatology, 126(8), 1697-1704.

2. Barlow, D. H. (2007). Principles and practice of stress management. Guilford Press.

3. Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature reviews endocrinology, 5(7), 374.

4. Eerde, W. V. (2003). Procrastination at work and time management training. The Journal of psychology, 137(5), 421-434.

5. Esch, T., & Stefano, G. B. (2010). The neurobiology of stress management. Neuroendocrinology letters, 31(1), 19-39.

6. Gelberg, S., & Gelberg, H. (2005). Stress management interventions for veterinary students. Journal of Veterinary Medical Education, 32(2), 173-181.

7. Grafton, E., Gillespie, B., & Henderson, S. (2010, November). Resilience: the power within. In Oncology nursing forum (Vol. 37, No. 6, p. 698).

8. Lunenburg, F. C. (2011). Goal-setting theory of motivation. International journal of management, business, and administration, 15(1), 1-6.

9. Michie, S. (2002). Causes and management of stress at work. Occupational and environmental medicine, 59(1), 67-72.

10. Rash, J. A., Matsuba, M. K., & Prkachin, K. M. (2011). Gratitude and well‐being: Who benefits the most from a gratitude intervention?. Applied Psychology: Health and Well-Being, 3(3), 350-369.

11. Rose, R. D., Buckey Jr, J. C., Zbozinek, T. D., Motivala, S. J., Glenn, D. E., Cartreine, J. A., & Craske, M. G. (2013). A randomized controlled trial of a self-guided, multimedia, stress management and resilience training program. Behaviour Research and Therapy, 51(2), 106-112.

12. Schetter, C. D., & Dolbier, C. (2011). Resilience in the context of chronic stress and health in adults. Social and Personality Psychology Compass, 5(9), 634-652.

13. Southwick, S. M., Vythilingam, M., & Charney, D. S. (2005). The psychobiology of depression and resilience to stress: implications for prevention and treatment. Annu. Rev. Clin. Psychol., 1, 255-291.

14. Varvogli, L., & Darviri, C. (2011). Stress management techniques: evidence-based procedures that reduce stress and promote health. Health science journal, 5(2), 74.

15. Wieckiewicz, M., Paradowska-Stolarz, A., & Wieckiewicz, W. (2014). Psychosocial aspects of bruxism: the most paramount factor influencing teeth grinding. BioMed research international, 2014.

Disclaimer: The resources available on Therapist Aid do not replace therapy, and are intended to be used by qualified professionals. Professionals who use the tools available on this website should not practice outside of their own areas of competency. These tools are intended to supplement treatment, and are not a replacement for appropriate training.

Copyright Notice: Therapist Aid LLC is the owner of the copyright for this website and all original materials/works that are included. Therapist Aid has the exclusive right to reproduce their original works, prepare derivative works, distribute copies of the works, and in the case of videos/sound recordings perform or display the work publicly. Anyone who violates the exclusive rights of the copyright owner is an infringer of the copyrights in violation of the US Copyright Act. For more information about how our resources may or may not be used, see our help page.

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Develop Good Habits

9 Printable Stress Management Worksheets & Templates

There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

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.

Table of Contents

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 .

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

free stress management worksheets | stress worksheets for adults pdf | stress management worksheet answers

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:

2. Taking Control of Your Emotions

free stress management worksheets | stress management worksheet answers | stress management worksheets for middle school

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

stress management worksheets for adults | stress worksheets for students pdf | stress worksheets for adults pdf

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

stress management worksheets pdf | stress management worksheets for adults | stress worksheets for students pdf

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

stress management worksheets for college students | stress management worksheets by inner health studio | stress management worksheets free

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:

It also features several mantras to remind you to stay grounded and let go of whatever is causing you stress.

7. Manage Stress Workbook

cbt stress management worksheets | free stress management worksheets | dbt stress management worksheets

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:

8. Stress Journal

stress management worksheets for middle school | stress management worksheets for highschool students | stress management worksheets for groups

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

free printable stress management worksheets pdf | teenage stress management worksheets | anger and stress management worksheets

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:

stress management worksheets | stress management templates | free stress management worksheets


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  1. Stress Worksheets

    worksheet Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small amount of stress can be motivating, but too much stress makes even small tasks seem daunting. Sometimes stress is the accumulation of many small hassles, while other times it is the result of major life changes or long-term problems... Self-Care Tips

  2. 16 Effective Stress-Management Activities and Worksheets

    Multiple, evidence-based stress reduction techniques have been shown to lower stress levels, “ resulting in a reduction of disease symptoms, lowering of biological indicators of disease, prevention of disease and improvement of patient’s quality of life ” (Varvogli & Darviri, 2011).

  3. 45+ Mindfulness Worksheets for Adults & Kids (Incl. PDF)

    Many mindfulness-focused worksheets have been created to reduce stress and anxiety, and we share 11 examples below. The book The Mindfulness and Acceptance Workbook for Anxiety (Forsyth & Eifert, 2016) includes a great deal of information about anxiety, along with how ACT may help to disarm anxiety and fear.

  4. Stress Management (Guide)

    worksheet Positive journaling can foster optimism, which contributes to stress resilience. Positive journaling involves writing about daily positive experiences. It tends to be easy to remember negative experiences, but it takes more work to recall and appreciate positive experiences.

  5. 9 Printable Stress Management Worksheets & Templates

    There are two types of Stress. Eustress: positive, good stress that comes from situations that are enjoyable. (e.g., wining a game) Distress: Negative, bad stress that can be harmful to the body. (e.g., doing poorly on a test) Review your Stress Diary. From your stress list, identify examples of eustress and distress in the space below.