Menu B: Stress and Coping

Understanding Stress:

What Can I Change & How Can I Cope?

Stress feels overwhelming when everything blends together. This worksheet will help you:

  1. Identify the stressor
  2. Break it into parts
  3. Sort what is changeable vs. unchangeable
  4. Choose the right coping strategy

Step 1: Identify the Stressor

What is causing me stress right now?

Write it in one clear sentence:

Try to focus on one stressor at a time.

Step 2: Break It Down Into Parts

Stress often feels bigger than it is because it’s vague. Break it into smaller, specific pieces.

What exactly is stressful about this?

Be specific. 

Step 3: Sort It — Changeable vs. Unchangeable

Now look at each part and ask:

Is this something I can change, influence, or take action on?

Changeable Parts (Things I Can Do Something About)

Unchangeable Parts (Outside My Control)

Reminder:
We reduce stress best when we match the coping strategy to the situation.

Step 4A: If It’s Changeable → Use Problem-Solving

When something can be changed, we take action.

Use a SMART Goal

SMART =

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

My SMART Goal:

Create a Simple Action Plan

First small step:

When will I do it?

What might get in the way?

How will I handle that obstacle?

Focus on small, doable steps — not perfection.

Step 4B: If It’s Unchangeable → Use Emotion-Focused Coping

When something cannot be changed, the goal is not to fix it — it’s to regulate your emotional response.

You are caring for your nervous system.

Healthy Emotion-Focused Coping Options:

Calming the body

  • Slow breathing (inhale 4, exhale 6)
  • Progressive muscle relaxation
  • Stretching
  • Grounding (5-4-3-2-1 technique)

Processing emotions

  • Journaling
  • Talking to a trusted person
  • Creative expression (music, art)

Resetting mentally

  • Nature walk
  • Listening to calming music
  • Mindfulness practice
  • Self-compassion statements

What coping strategy will I use?

When will I practice it?

A Helpful Reminder

  • If it’s changeable → Take action.
  • If it’s unchangeable → Take care of your emotional response.
  • If it’s both → Do both.

You don’t have to solve everything at once.
Clarity reduces overwhelm. Small steps create momentum.