MONA LISA’S
Behavioral Health and Wellness Coaching & Consulting
 
🌿 STRESS MANAGEMENT
 
Simple Tools for Finding Your Balance
Small Steps • Meaningful Change • A Healthier You
You Are Not Your Stress
 
Stress is a natural response to life's challenges. While we can't always control what happens around us, we can learn healthier ways to respond.
You don't have to do everything at once.
 
Start with one small step.
 
🌱 CHECK IN WITH YOURSELF
 
How am I feeling right now?
☐ Calm
☐ Overwhelmed
☐ Worried
☐ Frustrated
☐ Tired
☐ Restless
☐ Sad
☐ Other: ______________________
 
My stress level right now:
 
1 2 3 4 5 6 7 8 9 10
 
1 = Very calm | 10 = Extremely stressed
 
Where do I feel stress in my body?
 
☐ Head
☐ Neck/shoulders
☐ Chest
☐ Stomach
☐ Back
☐ Other: ______________________
 
🧘 5 SIMPLE WAYS TO MANAGE STRESS
 
1. Breathe
Pause and take a few slow, comfortable breaths.
Try this:
Breathe in gently through your nose.
Breathe out slowly.
Relax your shoulders.
Repeat several times.
Ask yourself:
What do I need in this moment?
2. Move
Movement can be a simple way to release tension and reconnect with your body.
Try:
Taking a short walk
Stretching
Dancing to a favorite song
Doing gentle exercises
Spending time outdoors
 
Even 5–10 minutes counts.
 
3. Pause & Reset
When everything feels like too much, give yourself permission to pause.
 
Try the STOP method:
 
S — Stop and pause.
T — Take a slow breath.
O — Observe what you're feeling and what you need.
P — Proceed with your next small step.
4. Protect Your Energy
You don't have to say yes to everything.
 
Consider:
 
Setting healthy boundaries
Taking breaks
Limiting unnecessary distractions
Asking for help
Making time for yourself
Saying “not right now” when needed
 
Rest is not selfish. Rest is part of wellness.
 
5. Focus on What You Can Control
When stress feels overwhelming, ask:
What is within my control?
What is outside of my control?
What is one thing I can do today?
 
💚 MY PERSONAL STRESS PLAN
 
When I notice I'm becoming stressed, I will:
A person I can reach out to:
An activity that helps me feel grounded:
A place where I feel calm or safe:
Something I can let go of:
One thing I can do for myself today:
 
🌸 MY 3-MINUTE RESET
 
When you need a quick reset:
 
1. BREATHE
Take 3 slow, comfortable breaths.
2. NOTICE
Name 3 things you can see.
Name 2 things you can hear.
Notice 1 thing you can feel.
3. CHOOSE
Ask yourself:
“What is my next small, helpful step?”
 
✨ REMEMBER
 
You don't have to eliminate stress to live a healthier life.
You can learn to pause, breathe, respond, and care for yourself even during difficult moments.
Progress—not perfection.
Small steps can create meaningful change.
 
MONA LISA’S
Behavioral Health and Wellness Coaching & Consulting
Your Wellness. Your Journey. Your Next Small Step.
This handout is intended for wellness education and self-reflection. It is not a substitute for medical or mental health diagnosis or treatment. If stress is persistent, severe, or interfering with daily life, consider speaking with a qualified healthcare professional.