Sean FargoPublished December 11, 2015 · Updated March 28, 2024 · 1 min read
Printable Worksheet
Managing and Mitigating Stress
PDF·224 KB
A mindful companion to this worksheet
Steadying the nervous system with mindfulness
When the body is braced against the world, the mind narrows and possibility shrinks. “Managing and Mitigating Stress” is a doorway into noticing what overwhelms you, what restores you, and how to meet difficulty without abandoning yourself.
How mindfulness can help
Mindfulness regulates the nervous system through the simple, repeated act of returning attention to the present moment. By sensing the breath, the feet, the soundscape around you, the body remembers it is safe enough — right here, right now — to soften.
Gentle steps to try
1Lengthen the exhale. Breathe in for four counts, out for six. Repeat for a minute. The longer exhale signals safety to the vagus nerve.
2Feel the ground. Press your feet firmly into the floor. Sense the support that has been there all along.
3Name three things. Three things you can see, three you can hear, three you can feel. Let your senses lead you out of the spiral of thought.
4Choose one nourishing act. A glass of water, a slow walk, a kind text to a friend. Small acts of care compound into resilience.
Resilience is not built by pushing through, but by returning gently — again and again — to what restores you. The breath is always waiting.
Be a smart stress avoider. Get as creative as you can about managing and mitigating stress using our Stress Avoidance Mindfulness Worksheet.
Stress is everywhere. It is unavoidable in our lives and unfortunately, it usually takes a heavy toll on our bodies. To live a longer and fuller life, we have to learn how to manage or mitigate stress. This can be done in a variety of ways. Hopefully, this worksheet can start you down that path and help you achieve grace about the things you can control and peace about the things that you can not.
For teachers, therapists & coaches
Need a worksheet for a specific client?
Describe your client and what you're working on together, and MindfulPro writes a client worksheet or handout for them.
