About this resource
Stress often builds from several small things at once. This checklist prompts people to review key areas of daily life, notice what is already helping and choose one or two realistic changes to try.
Purpose
To identify everyday stress factors and choose small, achievable changes.
Who it is for
Primary profession: Counsellors and therapists.
Client or participant group: Adults reviewing everyday stress with a practitioner, or practitioners reflecting on their own wellbeing.
Practice setting: Counselling and wellbeing sessions, and practitioner self-reflection.
Suggested uses
- A starting point for conversations about stress
- Identifying small, achievable changes
- Reviewing progress after a few weeks
- Practitioner self-reflection and supervision
Instructions for practitioners
- Work through each area and tick the statements that are true right now.
- Notice areas with fewer ticks, without judgement.
- Choose one or two small changes to try.
- Agree when to review the checklist together.
Instructions for clients or participants
- Tick the statements that are true for you now.
- Choose one or two small changes to try.
Accessibility considerations
Short items with tick boxes that can be read aloud.
Scope and limitations
This checklist is a conversation tool, not an assessment of stress or mental health. If stress is severe or ongoing, consider a fuller assessment and referral where appropriate.
Research basis
Relaxation training, including breathing and muscle relaxation, reduces anxiety across a range of groups. Structured problem solving (problem-solving therapy) is an effective treatment for depression.
- Bell, A. C., & D'Zurilla, T. J. (2009). Problem-solving therapy for depression: A meta-analysis. Clinical Psychology Review, 29(4), 348–353. https://doi.org/10.1016/j.cpr.2009.02.003
- Manzoni, G. M., Pagnini, F., Castelnuovo, G., & Molinari, E. (2008). Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry, 8(1), 41. https://doi.org/10.1186/1471-244x-8-41
What is included
A 2-page printable A4 PDF, including a practitioner notes page with the research basis (version 1.0).
Originality
Original Practitioner Plus content: wording, activity structure and layout were created for this resource. No third-party worksheets, illustrations or text were reproduced.
