stress management poster assignment

Wellbeing in Your Office

The art of living well in the workplace

Stress poster – how to de-stress your workplace

Stress poster – Introduction

A stress poster, is a visual tool used in workplaces and offices to promote employee wellbeing by sharing positive, motivational messages about managing stress. These posters typically contain uplifting images along with short phrases or reminders aimed at reducing anxiety, and enhancing mental health.

A stress poster can serve as simple daily reminder for employees to take care of themselves and prioritise self-care, especially when work becomes overwhelming. They encourage pausing, breathing, reflecting, and maintaining perspective during stressful times. The key goal of stress posters is promoting resilience, boosting moods, and bringing more mindfulness into high-pressure work environments.

Unlike traditional corporate posters, a stress poster can avoid overly formal declarations. Instead they use casual, conversational language to connect with employees and share quick tips for coping with stress. Some posters provide specific suggestions like taking a short walk or doing light stretches, while others offer broader advice like maintaining work-life balance. Overall, stress posters aim to foster happier, healthier attitudes in the workplace.

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Causes of Stress at Work

Workplace stress is incredibly common, with multiple potential causes. Some of the most common sources of stress at work include:

Workload – Having too much work to do in too little time is a huge cause of stress. When workloads are unreasonable or deadlines are too tight, it can make employees feel anxious and overwhelmed. Trying to juggle multiple priorities at once with limited resources leads to burnout.

Relationships – Interpersonal issues are another major stressor. Dealing with difficult co-workers, an overbearing boss, workplace bullying, lack of social support, and poor communication can create tense situations. Relationship problems make it hard to get work done smoothly.

Lack of Work-Life Balance – With longer working hours becoming more normalised, it’s tough to achieve equilibrium between work and personal life. When work bleeds too much into nights and weekends, it stops people from having time to decompress. Blurred boundaries between work and home amplify stress.

Job Insecurity – The fear of losing your job is extremely stressful, especially in tough economic times. Even subtle cues from management about potential layoffs can put people on edge. Job insecurity leads to poor morale and even health problems.

Stress Awareness Month 2024

Effects of Chronic Workplace Stress

Chronic workplace stress can have serious negative effects if left unmanaged. Employees suffering from high stress levels over prolonged periods often experience burnout, anxiety, depression, and physical health issues.

Burnout is characterised by emotional exhaustion, cynicism, and feeling ineffective at work. The constant pressure and overwhelm from high stress depletes employees’ energy and motivation. Burnout can make employees feel detached from their jobs and co-workers, leading to poorer performance.

Workplace stress is also linked to increased anxiety and depression. The strain of constantly dealing with stressors like high workloads, tight deadlines, and conflict can cause mental health issues. Employees may suffer from loss of self-esteem, mood swings, irritability, and problems with concentration and sleep.

In addition to mental health effects, chronic stress takes a toll on physical health. Headaches, high blood pressure, muscle tension, diabetes, heart disease, and stroke are some of the physical conditions associated with high stress levels. The immune system also weakens under constant stress, making people more susceptible to illnesses.

Without proper stress management, the effects of chronic workplace stress can be quite severe. Companies need to recognise the importance of reducing employee stress for better health, wellbeing and productivity.

Wellbeing Workshops for Employees

Benefits of Stress Reduction at Work

Reducing stress in the workplace can have many positive effects for both employees and the organisation as a whole. Some of the key benefits include:

Increased Productivity

When employees are less stressed, they become more engaged, focused, and productive in their work. Stress often serves as a distraction that inhibits people’s ability to concentrate. It can sap mental energy that could otherwise be channelled into productive tasks. Implementing stress reduction initiatives helps employees minimise distractions, increase focus, and optimise workflow.

Lower Absenteeism

Stress is a major contributor to employee absenteeism. People who are highly stressed tend to take more sick days or time off work. By creating a more positive, relaxed work environment, organisations can improve attendance rates. Employees who feel their stress is being managed well have less need to take days off for their mental health.

Better Morale

High stress levels can dampen workplace morale and satisfaction. When people feel constant tension, pressure, or burnout, it erodes their overall happiness and engagement. Organisations that make employee wellbeing and stress management a priority see greater morale, enthusiasm, and company spirit. Reduced stress helps create a more positive, uplifting environment that keeps people motivated.

How a Stress Poster Can Help

Stress posters in the workplace can serve as useful tools for reducing employee stress and promoting wellbeing. Here are some of the key ways they can help:

Visual Reminders

Stress posters with positive, uplifting messages act as visual reminders for employees to take a break, practice self-care, and refocus their mindset. Having these types of images and sayings displayed in the office space reinforces positive thinking habits throughout the workday. The reminders on the posters can help interrupt cycles of stress and anxiety.

Promote Positive Thinking

Many stress posters feature inspirational quotes, affirmations, or suggestions for simple stress-relief strategies. Displaying these reminds employees to think positively, take deep breaths, and approach challenges with optimism and self-confidence. Surrounding employees with uplifting words and images fosters a healthier, more productive mindset.

A stress poster can encourage self-care

Stress posters often provide tips for self-care activities like taking a walk, drinking water, doing light stretches, or taking time to meditate. Having these quick stress-busting strategies visible encourages employees to actually implement them during the workday. The posters motivate and prompt workers to integrate healthy stress coping mechanisms into their daily routines.

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Types of Stress Poster Messages

Stress posters can convey different types of messages to help reduce anxiety and improve wellbeing in the workplace. Here are some of the most effective themes and examples:

Stress Poster – Affirmations

Affirmation posters use positive statements to reinforce mental strength, confidence, and optimism. For example:

• “I am calm. I am strong. I can handle anything.”
• “My mind is powerful. I have the inner strength to overcome stress.”
• “I am in control. I can choose how I respond to challenges.”

Affirmation posters remind employees of their inner resilience and ability to manage stress. Displaying uplifting affirmations in the office reinforces a positive mindset.

Stress Poster – Mental Health Quotes

Inspirational quotes from philosophers, authors, and thought leaders can provide perspective on dealing with workplace stress. For example:

• “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King Jr.
• “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying ‘I will try again tomorrow’.” – Mary Anne Radmacher
• “You gain strength, courage and confidence by every experience in which you really stop to look fear in the face.” – Eleanor Roosevelt

Quotes encourage resilience in the face of challenges and give employees a sense of hope.

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Self-Care Tips

Posters can provide specific suggestions for self-care activities to reduce stress, such as:

• Take a 10 minute walking break
• Do a quick meditation or breathing exercise
• Stretch your neck and shoulders
• Listen to relaxing music
• Treat yourself to a healthy snack

Tips give employees simple, actionable ways to take “mini-breaks” and practice self-care throughout the busy workday.

Coping Skills

Posters can teach research-backed techniques for keeping calm under pressure, like:

• Progressive muscle relaxation
• Visualisation
• Reframing negative thoughts
• Talking to a supportive friend

Sharing evidence-based coping strategies gives employees the tools to actively manage stress.

How to Design a Stress Poster

Stress posters should use design elements that catch the viewer’s attention while conveying a positive, uplifting message. Here are some tips for creating effective stress poster designs:

• Use bright, vibrant colours. Colours like yellow, orange, green, and blue evoke feelings of energy, happiness, and calm. Avoid dark, dreary colours.
• Incorporate inspiring images. Photos of nature, people smiling, or motivational symbols help reinforce an uplifting tone. Stock photo sites offer affordable options.
• Choose easy-to-read fonts. Opt for sans serif fonts like Arial or Helvetica in large sizes. Make sure the text contrasts well with the background colour.
• Keep text short and positive. Stress posters have limited space. Craft short messages using uplifting, supportive language.
• Use engaging graphics. Icons, illustrations or graphic elements add visual interest and make the poster more eye-catching.
• Add white space. Don’t overcrowd the design. Leave ample blank space for a cleaner, more relaxing look.

With the right colour palette, typography, imagery and message, a stress poster can deliver an instant mood boost for employees – if you follow basic design best practices.

Places to Display a Stress Poster

Stress posters can be effective when displayed in high-visibility areas around the workplace. Here are some ideal locations:

Break Rooms

The break room is one of the best places for stress posters. Employees often visit the break room to relax, eat lunch, or chat with co-workers. Placing posters in this communal space allows them to absorb the messages during these breaks in the workday. Try hanging posters near the coffee machine, fridge, or tables.

Individual Desks

Letting employees personalise their workspace with a stress poster can empower them to manage stress. Small desk posters can serve as helpful reminders while working. They also allow employees to showcase their commitment to wellbeing.

Hallways and Common Areas

Posters in hallways, lobbies, atriums, and other high-traffic areas enable employees to see the messages frequently. Place larger posters in these common spaces for high visibility. Position them at eye level or areas where people often wait or congregate.

Conference Rooms

Before big meetings, stress levels can escalate. Displaying posters in conference rooms and meeting spaces encourages people to pause and de-stress. It also fosters a culture that recognises the impacts of workplace stress.

Other Stress Management Resources

In addition to stress posters, organisations can provide other resources to help employees manage stress and improve wellbeing. Some options include:

Meditation Spaces

Creating spaces for meditation, reflection, and quiet can give employees an oasis of calm during busy workdays. This could be a dedicated meditation room, a corner with yoga mats, or just some comfortable chairs and peaceful nature artwork. Even 5-10 minutes of guided meditation or mindfulness exercises can relieve stress.

Counselling Services

Offering free counselling through an employee assistance program (EAP) gives workers confidential support for personal and professional issues. Counsellors can help employees develop healthy coping mechanisms, address burnout, and improve work-life balance. This shows employees their wellbeing is valued.

Wellness Programs

Wellness initiatives like exercise classes, health screenings, and nutrition guidance can equip workers with stress-busting skills. Programs can also build camaraderie and make self-care fun. Consider incentives for participating or friendly competitions to increase engagement. A comprehensive wellness program demonstrates an organisation’s commitment to whole person health.

Your Stress Posters and Resources from Wellbeing in Your Office

We have a variety of free resources for organisations looking to reduce employee stress and improve workplace wellbeing. Here are some examples of stress posters that we offer:

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Stress poster – Conclusion

In conclusion, stress at workplaces is an undeniable reality, amplified by high workloads, strained relationships, imbalances in work-life dynamics, and job insecurity. Chronic workplace stress not only affects productivity but also puts employees’ mental and physical health at risk, leading to conditions such as burnout, anxiety, depression, and a myriad of other health complications. Effective management of stress is thus integral to the sustainable health, wellbeing, and productivity of employees and organisations.

A stress poster presents an innovative way of promoting positive mental health in the workplace. These visual aids filled with motivational messages, self-care tips, and uplifting affirmations serve as daily reminders for employees to pause, breathe, reflect, and maintain perspective while navigating demanding work environments.

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Join the ranks of our satisfied clients and experience the transformative power of prioritising wellbeing in your office. Sign up for our FREE downloadable workplace wellbeing resources, schedule a Corporate Yoga session, or enrol your team in one of our Mental Health First Aid Courses .

Don’t let stress and mental health issues impede your company’s potential. Let’s partner together on this essential journey. Contact us now for a bespoke wellbeing strategy that fits your unique workplace needs.

Join us in creating a happier, healthier work environment that benefits everyone.

Gosia Federowicz is a dedicated and passionate advocate for holistic wellness in professional settings. As the co-founder of Wellbeing in Your Office, Gosia has made it her mission to promote a comprehensive approach to health and wellness in the workplace. She strongly believes that fostering a supportive, mentally healthy work culture leads to increased productivity and overall employee satisfaction. With a background in project management and a keen interest in Mental Health First Aid, Gosia has combined her skills to develop programs tailored to each organisation’s needs. She continually strives to empower individuals to prioritise their mental wellbeing, transform workplace culture, and promote a balanced lifestyle.

Gosia Federowicz

Disclaimer: The information provided in this article is intended for general knowledge and educational purposes only. It should not be construed as professional health, legal, or business advice. Readers should always consult with appropriate health professionals, human resource experts, or legal advisors for specific concerns related to mental health and wellbeing in the workplace. While every effort has been made to ensure the accuracy of the information at the time of publication, Wellbeing In Your Office cannot be held responsible for any subsequent changes, updates, or revisions of the aforementioned content.

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Promoting Mental Health Awareness Poster Assignment

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Description

No rubric....SAMPLE:

Objective: The objective of this assignment is to raise awareness about mental health and promote positive mental well-being through a visually engaging and informative poster.

Step-by-Step Instructions:

Step 1: Topic Selection

• Choose a specific aspect of mental health to focus on, such as stress management, self-care, mindfulness, or reducing stigma around mental health.
• Research your chosen topic to gather information, strategies, and statistics that will inform the content of your poster.

Step 2: Brainstorming and Planning

• Reflect on your research findings and brainstorm ideas for your poster.
• Determine the key messages and concepts you want to convey to your audience.
• Sketch rough ideas for the layout and design of your poster, considering the visuals and text you will include.
• Decide on a color scheme, fonts, and images that align with the theme of promoting mental health awareness.

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16 Effective Stress-Management Activities and Worksheets

The interview is in 10 minutes, yet I want to run away.

Sound familiar?

Fear and anxiety lead to stress responses – cognitive, physical, and behavioral.

Deeply embedded and automatic, they evolved to provide humans with warnings, guiding present and future behavior while attempting to maintain a relatively stable internal state known as homeostasis (Brosschot, Verkuil, & Thayer, 2016; Varvogli & Darviri, 2011).

However innate these responses may be, there are ways to manage the stress you perceive.

This article offers our favorite stress-management activities and worksheets to help you deal with whatever challenge lies in your path.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life.

This Article Contains:

A note on stress-management approaches, keeping a digital stress diary with quenza, our 3 favorite stress-management worksheets, 3 activities to help manage stress, stress management within therapy sessions.

• Worksheets for Your CBT Sessions

3 Printable Tools for Children

Top 3 exercises for helping students, for group therapy sessions, a take-home message.

Stress, or rather the perception of stressors, can be managed, and there are ways to do so:

• Preparation increases our sense of control and improves confidence.
• Relaxation reduces anxiety and restores focus.
• Maintaining physical health via a healthy lifestyle, balanced diet, and exercise underpins overall mental wellbeing.

Another way to manage stress is to reframe our perception of it.

Rather than see it as unwelcome and to be avoided, pressure can provide an essential opportunity for development and learning. Viewed as an opportunity to thrive, stress can be the motivation to perform at our very best and adopt a growth mindset (Lee, Park, & Hwang, 2016).

In what follows, we will point you toward a range of useful worksheets and tools you can use to help your clients better manage stress. Most are free, but some of these come from our own Positive Psychology Toolkit© , which is a comprehensive subscription-based resource containing more than 400 exercises, activities, interventions, questionnaires, and assessments you can use to support your clients.

If you’re looking for more ways to grow your coaching or therapy practice using engaging, science-backed tools, be sure to check it out.

Despite the dangers of experiencing prolonged stress, many of us are likely to be tuned out to our body’s signals that we are experiencing stress.

Likewise, we may not have stopped to consider the factors in our lives that are most responsible for causing us stress.

To help strengthen your clients’ awareness of the drivers and experience of stress, consider inviting them to complete a one-week stress diary.

The purpose of a stress diary is to help them look for patterns and insights into the most common causes of stress in their life and their reactions to stressful events. From here, you can help your clients find effective ways of dealing with stress in the future.

For a great, easy-to-administer tool, consider taking a look at the Stress Diary tool available via the blended care app Quenza .

The platform features a growing library of pre-programmed psychoeducational activities, within which is the Stress Diary Pathway. This pathway invites clients to reflect on the day’s stressful experiences for eight days and culminates in an in-depth reflection into the patterns of stressors, as well as the client’s reactions to these across the eight days.

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These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.

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A 2022 report found that in the UK alone, 17 million working days were lost due to stress, depression, and anxiety.

But help is at hand.

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).

Many of these techniques are described below and will help you to manage stress in your life.

1. Breath Awareness

Breathing exercises can be a powerful way to place your body in a relaxed state. Sitting in a comfortable position and drawing your attention to your breath can release tension and offer a method for ongoing relaxation and a tool to use for times of stress.

Breath Awareness was created to help individuals cultivate a mindful awareness of their breathing and the present moment rather than get caught up in their thoughts.

Once comfortable, clients are asked to release any unnecessary tension and tune in to their breath. They are invited to observe the movements and sensations in their body with each inhale and exhale, without trying to change anything.

The exercise can be useful during moments of distress to unhook someone from their thoughts or as a mindfulness exercise.

Try out the Breath Awareness worksheet and practice it daily.

2. Anchor Breathing

Similar to the last activity, anchor breathing involves inhaling and exhaling consciously while focusing on the physical experience. In this exercise, clients are also instructed to imagine a peaceful scene – being on a boat, feeling calm and safe.

Deep breathing techniques have been shown to lead to decreased oxygen consumption and heightened alertness. EEG recordings have also recorded increases in theta wave amplitude when participants engage in certain deep breathing exercises, which is associated with reduced symptoms of generalized anxiety disorder (Jerath, Edry, Barnes, & Jerath, 2006).

By showing patients how combine mindful breathing with calming, peaceful visualization, Anchor Breathing  provides an effective relaxation technique, reducing residual stress levels and providing support during acute episodes of stress (Varvogli & Darviri, 2011).

3. The Five Senses Worksheet

Mindfulness can be cultivated by paying attention to what we observe and feel while using our different senses one at a time. During mindfulness practice, distractions are observed, and attention is gently returned to the body part receiving focus.

This exercise works in a similar way to the Body Scan exercise, which helps clients cultivate a mindful awareness of different body parts. Evidence from functional magnetic resonance imagining found that body scan meditation heightens brain activity linked to increased awareness of the present moment, focus, and stress reduction (Sevinc et al., 2018).

To read more about the steps involved, you can view or download The Five Senses worksheet .

If you’re looking for more tools, our free Mindfulness Exercises Pack  includes the popular Leaves on a Stream tool and audio meditation, as well as two other mindfulness tools and audio files that you can download for free.

1. Nature effect

The powerful effect of being outdoors has been validated many times and should not be underestimated.

Visitors to a park in Zurich were found to have significantly lower levels of stress, a reduced number of headaches, and a 40% increase in feelings of wellbeing. These positive effects were further elevated in those taking part in sports (Hansmann, Hug, & Seeland, 2007).

While drugs and therapy are often used as treatments for soldiers returning home with post-traumatic stress disorder, the medications and treatment frequently have to be continued for many years without providing a lasting cure. In response, nature-based therapy has begun to receive increased scientific attention.

In a 2016 study, veterans reported that merely being in the garden, often performing mindfulness activities, could improve the symptoms of their post-traumatic stress disorder (Poulsen, Stigsdotter, Djernis, & Sidenius, 2016).

The simple act of getting out into an open space can provide stress relief. We delve deeper into this in our post on Environmental Psychology .

2. Exercise

We are all aware of the physiological rewards of exercise, but the psychological benefits are equally impressive and backed up by research.

A seven-week exercise program was found to improve people’s moods ; reduce perceived stress; and increase optimism, self-belief , resilience, and a growth mindset (Cassidy, 2016).

Exercise regimes need not be extreme to be effective. Even modest levels of physical activity if performed regularly provide ongoing support for mental wellbeing, a growth mindset, and reduced levels of stress.

3. Mindful movement

By replacing or combining some of our everyday car journeys with walking, we can become fully present in our day-to-day lives and improve mental health.

Indeed, a trial in 2017 found that combining walking with relaxation techniques is a great way to reduce levels of stress (Matzer, Nagele, Lerch, Vajda, & Fazekas, 2017).

Mindful walking combines the benefits of exercise, nature, and mindfulness.

Its goal is not to reach a destination, but to build an awareness of the moment, using the feet to anchor in the present. Pleasant and unpleasant bodily sensations such as muscle soreness are merely observed without opinion and let go.

3-Minute stress management: reduce stress with this short activity – Therapy in a Nutshell

Many people seek help when stress makes healthy living difficult. Therapy can help address immediate difficulties and work on the underlying causes (Strauss et al., 2018).

1. Anxiety Record

We often feel more vulnerable when we are asked to share what is making us anxious. The Anxiety Record worksheet helps individuals to understand what is causing their anxiety and learn appropriate coping skills.

Using this worksheet, clients can record their anxieties, triggers, and their effects. Afterward, they are guided through a breathing exercise and asked to revisit their answers to the questions.

A few prompts from this exercise are listed below:

• When do you feel anxious?
• What thoughts are you having before or during feeling anxious?
• Do you think these thoughts are realistic?
• What thoughts could you replace them with?

Click to download the Anxiety Record worksheet and give it a try.

2. Biofeedback training

Biofeedback builds on the concept of homeostasis introduced earlier. Using technology to measure and report brainwaves, skin temperature, breathing, and heart rate, the individual learns how to gain self-control over apparently involuntary bodily functions.

A recent meta-analysis of 24 studies confirmed that biofeedback training led to improvements in coping and offers a promising approach for treating stress and anxiety (Goessl, Curtiss, & Hofmann, 2017).

Individuals can ultimately learn to control their heart rate and blood pressure, reduce levels of stress, and even successfully treat high blood pressure and cardiac disease. Performed with a qualified therapist, these changes ultimately persist beyond the therapy (Varvogli & Darviri, 2011).

Worksheet Suggestions for Your CBT Sessions

Many of us experience spontaneous thoughts as images rather than individual words or an internal conversation (Beck & Beck, 2011).

A child pictures an angry parent, and an employee imagines a demanding boss. They can be powerful, representing moments of fear or anxiety, and can be used in Cognitive-Behavioral Therapy (CBT) sessions.

The following questions can form the basis of a conversation to explore a mental image and the individual’s relationship with it, cognitively restructuring its interpretation.

Imagery can feel as real to the mind as being in the situation, so playing through images in advance can restructure thoughts and emotions and reframe the stress.

2. Daily Exceptions Journal

A journal can be a fruitful way to track life’s ups and downs. Positive CBT encourages monitoring the client’s strengths and the positive outcomes of life rather than focusing on the negatives.

By capturing what went well in a Daily Exceptions Journal, it is possible to identify and record the skills and talents for reuse in other areas of your life.

Subsequently, walking through the journal during therapy reinforces successes, provides praise, and encourages discussion of the problems overcome.

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

Sensory awareness involves paying attention to a specific sensory aspect of the body. It can be a great way to teach mindfulness to children.

Such activities can also improve focus, increase self-awareness, help regulate emotions , and reduce anxiety.

1. The Raisin Meditation

The following exercise is a fun, palpable way for a child to develop mindfulness as a skill and notice the present.

Work through the Raisin Meditation worksheet following the steps with the child, paying attention to each sense in turn.

Children paying increased attention to their senses can learn to improve their focus and feel calmer.

2. Nature Play

Ongoing research has recognized the importance of playing and spending time outdoors on children’s mental wellbeing (Dankiw, Tsiros, Baldock, & Kumar, 2020).

Practicing underused senses such as sound can heighten a sense of awareness and promote mindfulness. This can be especially true in an unfamiliar environment, including walking through the countryside with family.

The questions can be tailored to the environment. Starting or pausing somewhere relatively quiet may assist the child’s focus more at the start.

Print the Nature Play worksheet here.

3. Anchor Breathing

Anchor breathing can be quickly learned and helps a child to focus their mind on one point.

Such mental training offers a valuable method for gaining perceived self-control and reducing stress.

The Anchor Breathing method also works with hands placed gently on the belly or in front of the nose.

The following three examples, along with the activities described above, can be learned quickly and implemented into a student’s daily routine to help manage both acute and chronic stress.

1. Urge Surfing

Coping with (often self-destructive) urges can be difficult, especially in times of stress. Such behavior can become a crutch, making us feel like we are taking control, when in reality, we are relinquishing it.

The Urge Surfing worksheet is available with a subscription to the Positive Psychology Toolkit© . Backed up by scientific research, mindful self-acceptance can teach individuals to observe their cravings rather than act upon them.

2. Meditation on the Soles of the Feet

Meditation on the Soles of the Feet  provides a safe space to work on managing strong emotions and regulating the urge to be aggressive , often a byproduct of stressful situations (Kruk, Halász, Meelis, & Haller, 2004).

The individual is not asked to stop angry thoughts – anger does serve a useful purpose at times – but rather to bring them under control through a shift of focus.

The client, standing or sitting with their feet on the ground, is asked to cast their mind back to a time that caused them to react very angrily. Then they are told to stick with those angry thoughts, letting them flow without hindrance. After that, they shift their attention to the soles of their feet.

Stretching and moving their toes, they feel the texture of their socks, the surface of the ground, or the insole in their shoes. They maintain focus, breathing naturally until feeling calm and in control.

Learning to manage anger more effectively reduces stress and anxiety, and increases feelings of control.

The full exercise is accessible with a subscription to the Positive Psychology Toolkit© .

3. Mindfulness

Working through the Leaves on a Stream and anchor breathing techniques, which are part of our free Mindfulness Exercises Pack , will help students focus awareness on the present moment and acknowledge and accept their feelings, thoughts, and emotions.

Research has identified the benefits of combining mindfulness and group therapy to help manage stress and increase resilience and positivity (Seyyed Moharrami, Pashib, Tatari, & Mohammadi; Babakhani, 2017).

Here is an example of a group exercise in mindfulness.

Walking Down the Street

The ability to observe, rather than react to, thoughts, emotions, and sensations is central to positive psychology.

The challenge is that the event and our thoughts about it are far from being the same.

The steps involved in the following exercise can be performed individually or in a group exercise, where everyone benefits from hearing one another’s thoughts.

Walking through the scene and discussing it in the group can help to develop positive behavioral change by separating thoughts and feelings from impulses and actions and, importantly, shape feelings while breaking a negative cycle of thinking.

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

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Resources from PositivePsychology.com

Building resilience helps clients bounce back from stressful situations and use coping mechanisms to turn them into opportunities for growth.

The Realizing Resilience Masterclass© provides guidance, along with a set of practical tools, to build a more resilient mindset.

If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners. Use them to help others identify signs of burnout and create more balance in their lives.

Stress does not have to rule us. Stress should not be allowed to prevent us from doing what we want or need to do.

Instead, stress should be an enabler and drive us forward to build what we want and take on challenges that will allow us to grow.

There should be no excuse to hide from stress or become overwhelmed by it.

By using tools for coping and taking control, we can see stress as something natural that can invigorate and motivate us to overcome both planned and unexpected challenges.

These activities we shared will definitely help you manage stress. However, there are many other stress-management techniques to try out too. Identify those that work for you and implement them into your life. You will reap the benefits, especially before the next job interview or presentation.

Thank you for reading!

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

• Arch, J. J., & Mitchell, J. L. (2015). An Acceptance and Commitment Therapy (ACT) group intervention for cancer survivors experiencing anxiety at re-entry. Psycho-Oncology, 25 (5), 610–615.
• Beck, J., & Beck, A. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.
• Bergstrom, C. (2018). Ultimate mindfulness activity book: 150 mindfulness activities for kids and teens (and grown-ups too!). Blissful Kids.
• Babakhani, K. (2017). The effectiveness of cognitive-behavioral therapy group on self-efficacy and quality of life of women with breast cancer. Multidisciplinary Cancer Investigation , 1 (1).
• Brosschot, J. F., Verkuil, B., & Thayer, J. F. (2016). The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective. Journal of Anxiety Disorders, 41 , 22–34.
• Cassidy, T. (2016). Psychological benefits of adhering to a programme of aerobic exercise. Clinical and Experimental Psychology, 2 (2).
• Dankiw, K. A., Tsiros, M. D., Baldock, K. L., & Kumar, S. (2020). The impacts of unstructured nature play on health in early childhood development: A systematic review. PLoS One, 15 (2).
• De Vibe, M., Solhaug, I., Tyssen, R., Friborg, O., Rosenvinge, J. H., Sørlie, T., & Bjørndal, A. (2013). Mindfulness training for stress management: A randomized controlled study of medical and psychology students. BMC Medical Education, 13 (107).
• Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. Psychological Medicine, 47 (15), 2578–2586.
• Hansmann, R., Hug, S., & Seeland, K. (2007). Restoration and stress relief through physical activities in forests and parks. Urban Forestry & Urban Greening, 6 (4), 213–225.
• Jerath, R., Edry, J. W., Barnes, V. A., & Jerath V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses ,  67 (3), 566–571.
• Kruk, M. R., Halász, J., Meelis, W., & Haller, J. (2004). Fast positive feedback between the adrenocortical stress response and a brain mechanism involved in aggressive behavior. Behavioral Neuroscience, 118 (5), 1062–1070.
• Lee, C. S., Park, S. U., & Hwang, Y. K. (2016). The structural relationship between mother’s parenting stress and child’s wellbeing: The mediating effects of mother’s growth mindset and hope. Indian Journal of Science and Technology, 9 (36).
• Matzer, F., Nagele, E., Lerch, N., Vajda, C., & Fazekas, C. (2017). Combining walking and relaxation for stress reduction: A randomized cross-over trial in healthy adults. Stress and Health , 34 (2), 266–27.
• Poulsen, D. V., Stigsdotter, U. K., Djernis, D., & Sidenius, U. (2016). ‘Everything just seems much more right in nature’: How veterans with post-traumatic stress disorder experience nature-based activities in a forest therapy garden. Health Psychology Open, 3 (1).
• Sevinc, G., Hölzel, B. K., Hashmi, J., Greenberg, J., McCallister, A., Treadway, M., … Lazar, S. W. (2018). Common and dissociable neural activity after mindfulness-based stress reduction and relaxation response programs. Psychosomatic Medicine , 80 (5), 439–451.
• Seyyed Moharrami, I., Pashib, M., Tatari, M., & Mohammadi, S. (2017). The efficiency of stress management group therapy in job‌ stress and self-efficacy of nurses. Journal of Torbat Heydariyeh University of Medical Sciences, 5 (1), 42–49
• Strauss, C., Gu, J., Pitman, N., Chapman, C., Kuyken, W., & Whittington, A. (2018). Evaluation of mindfulness-based cognitive therapy for life and a cognitive behavioral therapy stress-management workshop to improve healthcare staff stress: Study protocol for two randomized controlled trials. Trials , 19 (209).
• Varvogli, L. & Darviri, C. (2011). Stress management techniques: Evidence-based procedures that reduce stress and promote health. Health Science Journal , 5 , 74–89.

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The resources was very helpful. thanks.

Interesting article although I wasn‘t able to open the links as it sent me to a site saying I had to purchase a toolkit in order to access them! I don‘t know why I get sent emails with resources that I‘m unable to access. Shame!

Glad you found the article interesting, and I’m sorry our distinction between the free and paid resources here is not as clear as it could be — I’ll flag this with our editor. Yes, some of the resources listed are freely available while others are available to subscribers of the Positive Psychology Toolkit . However, the three resilience exercises mentioned at the beginning are free and should instantly arrive in your inbox and be available to use.

– Nicole | Community Manager

These will be most helpful with the Native American population I serve

Very practical exercises of relaxation. True we have to rule ourselves not left to unnecessary stress which consequently results in low well being and reduce quality of life. Thank you Jeremy

Very helpful and easy to understand and practice documents. Grateful.

The article was more helpful and am looking forward to read more of this kind.

Hi Moses, So glad you found the resources helpful. Another great tool for dealing with stress is journaling, which you can read up about in our dedicated article here. – Nicole | Community Manager

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3 Stress Exercises Pack

17 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 .

• Get enough sleep. The habit of going to bed after midnight has negative effects on your health. Find healthy ways to fall asleep earlier and you will likely see a decrease in your stress levels.
• Learn to let go. Holding on to negative feelings can put you constantly on edge. Develop the habit of letting go and moving on from the past to reduce your stress response.
• Eat whole foods. Research show that there is a correlation between the consumption of ultra-processed food and elevated stress levels . If you’re constantly stressed out, consider eating foods that are close to their natural state (e.g., fresh meat instead of hotdogs or deli meat and fresh fruits instead of canned).
• Develop an exercise routine. Moderate exercise is beneficial for lowering stress levels. You might want to consider signing up for yoga, going for a swim, or taking a walk to improve your mood and keep stress and anxiety at bay.
• Use a worksheet. Worksheets are a wonderful tool for learning how to control your stress response. They are easily accessible through different resources. The key is finding reliable resources that are designed or created by experts in stress management.

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

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:

• Your stressors
• Your reactions
• The solutions that help you cope

2. Taking Control of Your Emotions

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

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

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

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

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:

• What you need to do
• What you don’t need to do
• What you can’t control
• What is not your responsibility

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

7. Manage Stress Workbook

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:

• Key techniques for managing stress
• Stress management tracker
• Stress symptoms checklist
• Identifying your stressors worksheet
• Practicing mindfulness worksheet

8. Stress Journal

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

via 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.

10. Anxiety Buster Printable Worksheet

This worksheet provides space for helping lessen the overwhelming feeling people often get when dealing with stress.

The guide questions allow you to identify the top four things that you worry about and help you reflect on ways you can deal with them. This enables you to regain your sense of control rather than feeling helpless in the face of anxiety or stress.

The worksheet also has a section that helps shift your focus from worry to gratitude. There are spaces for listing down the things you’re grateful for, as well as the things you are praying for.

At the bottom of the page are several suggestions (with boxes you can tick if you’ve done them) you can try to fight off fear, such as prayer, going outdoors, taking a break from screens, and eating healthy food.

Clicking on the image of the worksheet on the website itself takes you to a .jpg version that you can download to your computer for easy printing.

11. Daily Self-Reflection Worksheet

This worksheet is part of a set of coping tools created to help you understand stress, anxiety, and other mental health struggles you may be going through.

The main purpose of the worksheet is to help you track your mental health needs. This lets you explore new ideas that you may uncover by reflecting on the events of the day.

The guide questions and prompts help you plan goals, identify what your strengths are, establish better coping skills, and celebrate the wins for the day.

To access this and other worksheets in this set, you need to scroll down toward the bottom of the page on the original website. You can then choose the file you want by clicking on its download link, which takes you to a PDF version of the file.

12. The Worry Workbook

This workbook is designed to help teens understand and manage stress. It serves as a journal, tracker, and brain dump .

By using this workbook, you’ll be on your way to becoming more resilient—capable of recognizing negative thoughts and shifting them to positive ones.

Some of the features you’ll find in this free printable include:

• Journaling pages
• Reflection pages with guide questions and writing prompts
• Trackers for worry triggers and helpful activities that stop stress
• Thoughts pages (works like a brain dump)
• Avoidance behavior worksheet

You can download the workbook by scrolling to the bottom of the page in the original post. Select the paper size you want for your downloaded file by clicking on the appropriate link, which will redirect you to a PDF version of the workbook.

13. Quick Guide to Calm

This worksheet combines several strategies to give you a process for regaining control of your emotions when you’re starting to feel overwhelmed.

With the guide questions in this worksheet, you’ll reflect on what’s stressing you out. You will then be guided to find ways to regain control of the situation. In addition to this, you may also write down situations that you recognize you have no control over.

The worksheet has space for you to draw up an action plan for regaining control, as well as a timeline/deadline for your action plan.

Subscribing to the site’s newsletter is required to access this worksheet. A download link is sent to your email address after you’ve signed up.

14. Stress Exploration Worksheet

Stress manifests in different ways for different people. Sometimes, we don’t recognize that we’re already under stress.

While a small amount of stress can be helpful for accomplishing something, being under too much stress can be overwhelming.

This worksheet helps determine the activities and situations in your daily life that trigger stress in you. It also lets you identify the things you do each day that can lessen or prevent stress.

A free version of this worksheet is available on the Therapist Aid site. Simply click the “Download Free Worksheet” button you’ll find in the middle of the page, and you’ll be redirected to a PDF version of this worksheet that you can download and print from your computer.

15. A Not-to-Do List

Many people define their worth by how productive they are. They use long to-do lists and are dead set on crossing off every item from their list.

Perhaps you’re a person who gets anxious when there’s only a handful of tasks on your to-do list.

This template encourages you to stop overcommitting your time and resources and simply step back and create space for yourself where you’re not drained, feeling obligated, distracted, and stressed.

The template has boxes for you fill with tasks that you refuse to do for the reasons specified in each box header.

To print this template, search for the phrase “ this free Not To Do List printable ” in the original post. This is the download link that you need to click on to be redirected to the printable PDF version of the template.

16. Categorize and Prioritize

There are likely times when you get stressed by all the thoughts swirling around in your mind. To ease the overwhelm, you can grab a piece of paper and a pen and start writing down all the thoughts and ideas in your head.

This technique is called brain dumping. You can use this template to list down everything that you’ve been thinking about, assign it to a category, and determine its level of priority if it’s a task you need to take care of.

If you need more brain dump templates, check out this collection for catching your best ideas .

To access the worksheet, scroll down to the bottom of the page in the original post. You can select the paper size (A4 or letter) for the printable PDF version of the file by clicking on the appropriate link.

17. Putting Everything on the Table

Making decisions can be stressful for many people. This worksheet helps keep stress at bay by letting you list down every idea that comes to mind during a brainstorming session.

It’s like a brain dump worksheet, but you write down your ideas for a specific topic.

To access the file, click on the “Printable PDF” button you’ll find at the top of the page in the original post. You’ll be redirected to a downloadable version of the file that you can save in your computer.

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:

• Dealing with Stress: 19 Proven Ways to Relieve Your Stress
• How Does Visualization Promote Relaxation and Stress Reduction?
• 9 Eustress Examples of Good Stress in Your Life
• Eustress vs. Distress (How to Benefit from the Different Kinds of Stress)
• 5 TED Talks on Stress Management: Kelly McGonigal & Others
• 9 Benefits of Journaling on Your Health and Mental Well-Being

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Stress Management Poster

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Managing Stress Poster Set 

Helping preteen students learn how to regulate their emotions provides them with valuable life skills that will serve them well throughout adolescence and adulthood. It promotes their mental and emotional well-being, enhances their ability to make sound decisions, and fosters healthier relationships with others. This poster set will be a valuable addition to your teaching toolkit and handy to have for your Health and Social and Emotional Learning lessons!

• Each poster covers a different topic:
• What are coping strategies?
• Helpful coping strategies
• Unhelpful coping strategies
• Coping strategies to try when you’re feeling stressed
• Managing your stress using your senses

Display them all together, or choose the one you feel is most relevant to your teaching theme.

How to Make the Most of Your Managing Stress Posters

Here are some ideas from our teacher team on alternative ways to use your managing stress posters:

• Print the posters on A3 paper and display them in your classroom for students to reference when doing independent work.
• Print the posters on A4 paper, slip them into a clear sleeve, and use them in your guided groups as a reminder.
• Print the poster on A4 paper, slide it into a clear sleeve, and hang it on a ring as a reference tool for a resource centre. 

We’ve also come up with bonus ways to turn posters into interactive tools that really make your lessons stick!

📝 Create a fill-in-the-blank worksheet by removing selections of text.  

📂 Place copies in students’ homework folders for reference. 

💻 Provide posters as digital resources for ipad work.

🧠 Test students’ memories by showing them the poster, then hiding it and having them tell you what they remember.

✅ Incorporate posters into your lesson wrap-up: students write on a sticky note what they learned from the lesson and place it on the poster. 

This Health resource was created by Lindsey Phillips, a teacher and Teach Starter Collaborator. 

For more curriculum-aligned resources for your Health lessons, take a look at these:

teaching resource

Managing stress social stories interactive activity.

Share this relaxing and calming interactive activity with your students to help them to differentiate between helpful and unhelpful strategies for coping with stress.

Managing Stress Game Show Interactive

Set up a gameshow in your classroom to reinforce your students’ ability to recognise and cope effectively with stress!

Responding to Stress: Small Group Skit Project

This small-group project lets students apply what they've learned about combatting stress by demonstrating practical coping skills.

Teach Starter Publishing

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Emotional Self-Regulation Desk Mat

Promote emotional awareness and self-regulation in your classroom with this desk-sized strategies mat.

Resilience Acrostic Poem Worksheet

Have students write a resilience poem to help them understand the meaning of this crucial social-emotional skill.

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Dealing with Bullying Poster

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Print a guided meditation script for teachers to lead your students through a breathing colours meditation exercise.

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Steps to Leaps

Well-Being - Stress Management

Description.

The “Manage Stress Workbook” in this course guides you through steps to identify and track your stress and practice a variety of strategies that have been shown to counteract stress. The course does not cover the entire “Manage Stress Workbook”; however, you are encouraged to explore the workbook’s entire content.

Learning Outcomes

Successful completion of this course will prepare you to:  

• Recognize personal stressors and how they affect you.
• Practice stress coping skills related to mindfulness.
• Create a stress management SMART goal

Resources and Materials 

• Manage Stress Workbook

Instructions

This is a self-paced lesson. The outline below does not cover the entire Manage Stress Workbook , however you are encouraged to explore the workbook’s entire content. You will need to set aside 5-10 minutes for each activity. Activities do not need to be done in a linear order, but, instead, and can be completed separately and in any order that you determine.

This course was created and developed by the Purdue Recreation and Wellness team.

Course Outline

Find a quiet space where you will not be interrupted. Either open the Manage Stress Workbook on your computer or print off a copy and write in your answers.

Stress Management Goal (Time: 5 - 10 minutes)

• Start off by reading page two and three in the Manage Stress Workbook to get some insight on how to best manage stress. Don’t worry about completing the noted activities at this time, we will continue to work through those later in the module.
• Complete the exercise at the bottom of page three. This exercise is designed to help clear your head to think of the best possible stress management goals.
• You probably already have an idea of your ideal stress management. Even if you are in a place where you feel overly stressed, try to imagine what your ideal stress management would look like. Stress will always happen, so do not try to eliminate it completely, but think of the most ideal, realistic relationship with stress. Now, write down your goals on page one of your workbook.

Tools for Managing Stress

• First, assess your current stress level using the scale on page four of the Manage Stress Workbook .
• Next, work back through your day or week and reflect on any stressful time or event. Log those events in the stress log on page four. Be sure to practice being truthful with yourself when recording stress levels and what you were thinking during an event.
• Moving forward, come back to this page during high stress times.
• Pausing to reflect on how an event is affecting you and your thoughts about what is happening can help lessen the negative impacts of stress.
• Check off any of the stressors that apply to you on page five of the Manage Stress Workbook . Write in any stressor that is not listed already.
• Next, assign your selected stressors to the appropriate quadrant on page five.
• This quadrant chart can help you prioritize your stress by letting you know which stressors may need to be handled sooner (short-term) rather than later (long-term). It can also help you let go of the hold that some uncontrollable stressors may have on you.
• If it is reasonable to do so, stop worrying about any uncontrollable stressor you may have. Worrying about something one cannot control may cause more harm than good.
• On page six of the Manage Stress Workbook , take some time to check off which of the listed symptoms you experience when you are stressed. List any symptom that is not already listed.
• Learning how our bodies respond to stress can help us notice when stress is entering our daily lives.
• Remember that our bodies respond to all stressors in much the same way. Your heart rate will increase whether you meet a bear in the woods or feel nervous taking a test. This is your body’s way of helping you rise to the occasion and overcome a stressor. Learning to accept the way the body responds to stress can help us better cope in the moment.
• If you need to calm your body down, try taking some gentle deep breaths. This can lower your heart rate and relax your breathing.
• For more info about your body and stress, watch this video: https://www.youtube.com/watch?v=RcGyVTAoXEU
• Pick a mindfulness activity that you would like to try on pages 7-12 of the Manage Stress Workbook . Find a quiet place to practice the exercise (the Mindfulness Room in the CoRec is a great choice!)
• Follow the instructions for your selected exercise.
• Was it hard, relaxing, odd, peaceful? The tip at the bottom of page 8 and 9 is useful for those new to meditation and mindfulness.
• To help in your reflection, work through the RAIN exercise on page 11.

Next Steps in Stress Management

• Explore the rest of the workbook for more helpful exercises and to learn about some Purdue resources.
• Visit or download the TAO Self-Help Therapy Tool
• Have an assessment with CAPS (Counseling and Psychological Services)
• Visit with a provider at PUSH (Purdue University Student Health Service)
• Contact Student Support Services if you are not sure how to take the first steps to find a solution
• Visit their website for more information

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