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Stress Management Worksheet adapted for use in UNSS 200 (updated Fall 2020 )
This worksheet accompanies Health Education Specialist Owen Moran's Presentation on Stress Management
Step 1 : Identify if I am stressed
My signs of stress are:
Step 2 : Identify the stressor
The event/situation causing my stress is:
Step 3: Identify the reason for the stressor
Demands
To successfully address this situation/event I need:
Resources
To handle this situation I have:
Why do I see this situation as dangerous? (remember: Stress is a response to danger: No danger...no stress)
Step 4: Identify stress management strategies
A) Short-term stress management strategies (relaxation strategies) I am most likely to use are:
Breathing exercises
Progressive muscle relaxation
Massage
Visualization
Meditation
Hot bath, sauna, hot tub
Exercise
Music appreciation
Sex
Hobby
Spend time with loved ones
Other:
My stressor is: Real Self-created A combination of real and self-created
Step 4: Identify stress management strategies, continued
B) Problem solving strategies that I can use to address the cause of the stress are:
Use/build my problem solving skills to solve problems related to the stressor
Explain how:
Use/build my decision making skills to make stress-reducing decisions
Explain how:
Use/build my critical thinking skills to think critically about factors related to this stressor
Explain how:
Use/build my time management skills to manage my time effectively
Explain how:
Use/build my communication skills to effectively communicate with those involved Explain how:
Use/build my budgeting skills to meet my inancial responsibilities
Explain how:
Use/build my academic skills to achieve greater academic success
Explain how:
Other skills I can build/use are:
C) Cognitive restructuring is a strategy that I can use to change the way I think about this situation:
Cognitive restructuring Questions I can ask myself to help
with this strategy:
- Have I been in similar situations in the past? How did I cope then? What did I learn from that situation that I could use now?
- In the past when I have felt this way, what have I said to myself to feel better?
- If a person close to me knew that I was thinking this, what would they say to me?
- Am I assuming that this is the only way to look at things?
- Am I paying attention to only one aspect of this situation? What if I looked at it from a different angle?
- What would I say to a friend who said to themself what I am saying to myself?
- When I am not feeling like this, will I think differently about the situation?
- Am I making decisions based only on my feelings?
- Do I have strengths, skills or positive attributes that can help me with this situation?
Identify the situation that is causing me stress (write it below)
What are my thoughts related to this stressful situation?
What is the evidence that supports these thoughts?
What is the evidence that doesn’t support these thoughts?
What is an alternative, more helpful way of thinking about this situation?
