Managing Stress: identify the source, analyse it and reduce it
Reviewed By
Munet Samra - Psychotherapist, MBABCP, 10+ years in Cognitive Behavioural Therapy (CBT)
Feeling stressed, overwhelmed, trapped? This journal exercise will help you identify the source, analyse it and reduce it. When we feel overwhelmed, often looking at what we can and can’t control is a powerful way to manage stress. You’ve got this! 🙂
Free to try · Responses are private & encrypted
Related tools
What does the Managing Stress Journal cover?
- What is causing you stress right now
- What the stress feels like
- The parts of the situation you can change
- The parts you cannot control and could let go of
- One thing you could do now to lower your stress
Who is this Managing Stress Journal for?
Helpful if you:
😮💨 Feel stressed, overwhelmed or trapped
🌀 Are worrying about things you cannot change
🛠️ Want a practical way to reduce stress today
For therapists:
Assign Managing Stress between sessions for clients presenting with stress or burnout. The split between what they can control and what they need to accept gives a clear structure for problem-solving work in session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
How does this journal help with stress?
It walks you through identifying what is causing the stress, noticing how it feels, and then separating what you can change from what you cannot. That split is one of the most effective stress management tools there is, because much stress comes from pushing against things outside our control.
What if everything feels out of my control?
That feeling is itself a symptom of stress. Working through the prompts usually reveals at least one thing you can influence, even if it is only how you respond or who you ask for help. The final prompt asks for one action you can take now, deliberately small, to start rebuilding a sense of agency.
How often should I use it?
Whenever stress builds, and especially when you notice yourself going round in circles. Some people use it weekly as a check-in. Repeated entries also show patterns in what triggers your stress, which is useful information for you and your therapist.
Can my therapist assign this journal?
Yes. Therapists on Offload can assign Managing Stress between sessions for clients presenting with stress or burnout, and the control versus acceptance split gives a clear structure for problem-solving work in session. Your responses are available for them to review beforehand. Fully HIPAA and GDPR compliant.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
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