The

Mindful Way
to
Manage Stress
WORKBOOK
 Identify
The Situation
1. Stop
Take a moment of silent to reflect.
Take a deep breath, then exhale.
Surrender yourself and let your mind go with the flow of this
workbook.

2. Think
Let's reflect on the situation.
Reflect on your past should there be any similar experience.

SITUATION: ME

QUESTIONS ANSWER
Observe:

My physical response?

My behavior response?

My emotional response?

Does my daily activities /

mood disturbed?

SITUATION: STRESSOR

QUESTIONS ANSWER
What triggers me?

What is the issue?

Is it caused by anyone?

Is it my own making?

Something changed /

unpredictable / uncertain?
 Respond
Better
3. Assess
Think about the experience of reacting & responding.
Try to remember the outcome of each behavior you did.
See if any pattern occur, based on experience and now.

4. Respond
Consciously think about your choice. Which action is better for
you in this kind of situation?

OUTCOME

QUESTIONS ANSWER
Does the problem solve?

How is it so far?

Did I react/respond?

What is my reaction/respond?

Did I aware with the situation?

Did I acknowledge the stressor?

RESPOND

QUESTIONS ANSWER
Should I deny it / face it?

Which better in this situation:

fight/flight?

What are the consequences?

What should I choose?

Which will I responsible to?

 Stress Resilient
Mind
A skill set that I CAN learned & trained to cope with
stress

MY CURRENT STRESSOR

1.

2.

3.

WHAT IT MEANS TO ME THE GROWTH MINDSET

WHAT I CAN'T CONTROL WHAT I CAN CONTROL

TECHNIQUE I WOULD USE: