Meditate To De-Stress Worksheet

GinaMarie Guarino, LMHC GinaMarie Guarino, LMHC

Worksheet updated on January 4th, 2024

Meditate To De-Stress Worksheet
It can be easy to get wrapped up in the moment of a stressful situation and instantly feel overwhelmed. Without direction or hopes of finding a resolution, that overwhelmed feeling can turn into helplessness or hopelessness, and make you lose touch with your authority over how the situation affects you.

Each person reacts to stress in different ways, and people who struggle with stress management can experience anxiety, panic attacks, and other uncomfortable sensations. For these reasons, clients in therapy need to learn coping skills to help them healthily manage stress.

A client who is struggling with the effects of anxiety and stress should learn how to manage stress in a way that does not cause a sense of helplessness or hopelessness. One coping skill that can be taught to clients is how to manage stress with meditation practices.

About This Worksheet

Meditation practices can be instrumental for stress management when used properly. One of the benefits of meditation is it calms the mind, which can help with self-reflection. The Meditate To De-Stress worksheet combines meditative breathing practices with a self-reflection exercise. The worksheet intends to help a client calmly work through their stressor to find a resolution for what is upsetting them.

This worksheet can be used for adults who are learning how to manage stress and anxious thoughts. It is best utilized as a homework assignment in individual counseling sessions. The exercise can be used at home, at work, or when performing daily activities.


This worksheet provides the client with 6 steps to manage stress in the moment. With a combination of meditative breathing practices and reflection exercises, this worksheet will help the client reduce their anxiety and approach the stressful situation with a calm state of mind for finding resolution.

The 6 steps consist of 10-second breaths, commonly used in meditative practices, and simple, guided reflection questions. These questions will help the client get in touch with their feelings and develop a healthy understanding of the situation that they face.

Introduce the worksheet to the client and complete the steps with them before assigning it as a homework assignment. Teach the client how to complete the breathing exercises and allow them to complete the reflection questions in session as practice. When the client is finished, review the results with them and provide them with a blank copy of the worksheet to complete in between sessions.

Download Meditate To De-Stress Worksheet

Link To This Worksheet

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