Managing Stress with CBT-Inspired Reflection
Stress is part of life — but when it builds up, it can leave us feeling overwhelmed, stuck, or out of control. Slowing down to reflect on what's causing stress, how it feels, and what we can do about it is a powerful way to regain clarity and calm.
The Managing Stress tool is an interactive mental health worksheet that guides clients through identifying the source of stress, separating what's controllable from what's not, and taking small steps toward relief. Based on CBT principles and stress-management strategies, it offers a structured way to reduce overwhelm and build resilience.
Use is to support clients experiencing burnout, anxiety, or emotional overload. It works well during sessions or as a simple between-session journaling exercise.
For related CBT exercises, see Grounding Techniques and Values Compass.
What This Tool Helps With
Identifying the sources of emotional stress
Understanding what stress reveals about core values and needs
Learning to differentiate between what can and can’t be controlled
Taking small, actionable steps to reduce overwhelm
Step 1: What’s Causing You Stress?
Ask: “What is currently making you feel stressed or overwhelmed?”
Encourage clients to name the source directly:
“A deadline at work”
“A relationship conflict”
“Financial pressure”
Naming the stressor helps externalize it and reduce emotional reactivity.
Step 2: What Does This Stress Feel Like?
Ask: “What does this stress feel like in your body or mind?”
Then: “What might this stress say about what’s important to you?”
Examples:
“Tension in my shoulders” → “This deadline matters to me”
“Racing thoughts” → “I care about being seen as reliable”
This step connects the emotion to values and unmet needs — a key part of CBT and ACT-based work (Hofmann et al., 2012).
Step 3: What Can You Control?
Ask: “What parts of this situation are within your control?”
Clients might realize they can:
Set boundaries
Change how they respond
Adjust their schedule or mindset
Focusing on controllables increases agency and reduces helplessness (Beck, 1979).
Step 4: What Can’t You Control?
Ask: “What parts of this situation are outside your control — and can be let go of?”
Examples:
Other people’s reactions
Past mistakes
Delays or interruptions
Letting go of what can’t be changed supports stress reduction and emotional acceptance (Burns, 1999).
Step 5: What’s One Thing You Could Do Now?
Ask: “What’s one small thing you could do right now to lower your stress?”
Examples:
Take a walk
Text a friend
Do a quick breathing exercise
Break the task into smaller parts
Small steps add up and reinforce momentum.
Why It Works
The Managing Stress tool combines reflection, values awareness, and problem-solving to reduce overwhelm. CBT and ACT frameworks both emphasize clarifying what's controllable and aligning actions with values to improve mental well-being (Beck, 1979; Hofmann et al., 2012).
Try It Now
Start using Managing Stress today to help clients reduce overwhelm, regain focus, and reconnect with what matters most.
Frequently Asked Questions
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It’s a CBT-based exercise that helps clients explore their stress, understand it, and take actionable steps to manage it more effectively.
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This tool is useful for anyone feeling overwhelmed, anxious, burnt out, or emotionally stuck.
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Yes. It works well as a guided session exercise or as a journal-style worksheet clients can complete on their own.
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The tool draws on cognitive restructuring, behavioral activation, and values clarification — all evidence-based stress management approaches in CBT.
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Yes. You can assign Managing Stress through Offload and track client completion and responses.
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Yes. It reflects well-established CBT and ACT strategies for stress reduction and emotion regulation.
📚 Scientific References
Beck, A. T. (1979). Cognitive Therapy of Depression. New York: Guilford Press.
Burns, D. D. (1999). The Feeling Good Handbook. New York: Plume.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.