Let’s go through this worksheet step by step. It’s asking you to think about your own stress — what causes it, how it affects you, and what you do about it. There are no “right” or “wrong” answers here — it’s all about *your* personal experience.
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Step 1: What causes stress for me?
Think about times when you feel stressed. Is it schoolwork? Arguments with friends? Too many activities? Not enough sleep? Write down 2–3 things that usually make you feel stressed.
Example:
- Big tests at school
- When my parents argue
- Having too much homework
*(You write your own based on your life.)*
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Step 2: What do I gain from stress?
Sometimes stress can push us to get things done. Maybe it helps you focus before a test, or makes you work harder on a project. Think of any good thing that comes from feeling stressed.
Example:
- I study harder when I’m stressed about a grade
- I finish chores faster if I’m worried about getting in trouble
*(Again, use your own experience.)*
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Step 3: What do I lose from stress?
Stress can take away good things too. Maybe you lose sleep, feel tired, snap at people, or stop enjoying hobbies. List what stress takes away from you.
Example:
- I don’t sleep well
- I get angry easily
- I don’t have time to play video games or hang out with friends
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Step 4: How does stress benefit me?
This is similar to Step 2 — but now explain *how* those benefits help you. For example, if stress makes you study more, say how that helps your grades or confidence.
Example:
- Stress helps me remember to prepare early → so I do better on tests
- Stress pushes me to ask for help → so I learn more
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Step 5: How does stress hurt me?
Now explain the negative effects from Step 3. How do those losses affect your day, mood, or relationships?
Example:
- When I’m tired from stress, I can’t concentrate in class
- When I’m irritable, I fight with my sister and feel bad after
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Step 6: What kinds of stress management skills do I currently use?
What do you already do to calm down or handle stress? Do you listen to music? Talk to a friend? Take deep breaths? Go for a walk? Even small things count!
Example:
- I watch funny videos on YouTube
- I talk to my best friend
- I draw or color when I’m upset
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Step 7: When I am stressed I feel... (circle all that apply)
Look at the list:
Anxious | Tense | Frustrated
Depressed | Upset | Panicked
Exhausted | Overwhelmed | Afraid
Alone | Insecure | Dizzy
Circle every word that matches how YOU feel when you’re stressed. You might circle just one… or five! That’s okay.
Example:
If you often feel nervous and overwhelmed, circle “Anxious” and “Overwhelmed.”
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✔ Now you’ve filled out the whole worksheet! Remember — this isn’t a test. It’s meant to help you understand yourself better so you can manage stress in healthy ways.
Final Answer:
[Your personalized responses to each question above — based on your own thoughts and feelings.]
Parent Tip: Review the logic above to help your child master the concept of dbt worksheet for teens.
