17 Stress & Burnout Prevention Exercises

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In today’s competitive climate, people are working harder and longer than ever; but they’re rarely working smarter. This, combined with an increasingly ‘always-on’ and connected world, means increased stress levels and concerning rates of burnout.

We created this collection of 17 Stress & Burnout Prevention Exercises (PDF) for professionals to help others better manage stress, create a healthier work–life balance, and identify burnout warning signs to stop overwhelm before it becomes unmanageable.

$ 47

You will be equipped with the following tools:

  • Diaphragmatic Breathing (Belly Breathing)

    Help teach your clients the skill of diaphragmatic breathing.

  • Progressive Muscle Relaxation

    Help teach your clients how to relieve muscle tension, as it is commonly related to stress and anxiety.

  • Spending Time in Nature

    Offer your clients a widely accessible, simple, and affordable way to replenish their attentional resources.

  • Eye of the Hurricane Meditation

    Help your clients to connect to a place of inner peace and calm using a metaphor of a hurricane.

  • Stress Diary

    Help your clients understand their reactions to stressful events, and develop ways to manage these experiences.

  • My Stress Profile

    This tool promotes effective coping, helping your client know when to rest, take a break, or treat themselves kindly.

  • Visualizaton for Stress Reduction (+Audio)

    Help your clients connect the sensations of relaxation with peaceful visual imagery during times of stress.

  • S.O.B.E.R. Stress Reduction

    Help your clients reduce stress by intentionally interrupting their chronic stress response.

  • 5-4-3-2-1 Stress Reduction Technique

    Help your clients use their five senses like an anchor to refocus their attention on what is happening in the present moment.

  • Mountain Meditation (+Audio)

    Help your clients cultivate stillness and calm and to connect with their inner strength and stability in the face of internal and external challenges.

  • Building the Habit of Good Enough

    Help clients understand the difference between the decision-making styles of “maximizers” and “satisficer”.

  • Caring About the Right Things

    Help clients care less about things that do not align with their core values.

  • Dealing with Uncontrollable Circumstances

    Help your clients increase awareness of factors that are within and beyond personal control.

  • Solution-Focused Guided Imagery

    Help your clients to connect with their strengths to cope with a problem they are facing.

  • My Stress Management Emergency Plan

    Help familiarize your clients with different types of stressors to help them recognize stressors in their lives.

  • Window of Tolerance

    Help increase your client's ability to perceive and understand accurately the signs that they are hyper-aroused or hypo-aroused.

  • The Coping Strategy Wheels

    Help your client detect their unhelpful coping strategies and introduce more effective alternatives.

This pack contains the 17 highest rated stress & burnout prevention tools that our practitioners use for their own development, in coaching, for teaching, or in a therapeutic setting. Each of the tools has been created in collaboration with universities and experts around the world. 

All of the tools are rooted in science, draw from the latest research and insights from the field of positive psychology, and include references, practical advice, and a detailed description of how to use them.

Download them today to become a stress & burnout prevention expert, better help others, and grow your practice.

*Please note that these tools are also included in our Positive Psychology Toolkit.

The following experts create our tools and resources:

  • Alicia Nortje


  • Anna K. Schaffner


  • Claire Vowell


  • Elaine Houston

    B.Sc. (Hons)

  • Gabriella Lancia


  • Heather S. Lonczak


  • Hugo Alberts


  • Jeffrey J. Gaines


  • Jeremy Sutton


  • Jessica Swainston


  • Joshua Bourne


  • Joshua Schultz


  • Lucinda Poole


  • Maike Neuhaus


  • Melissa Madeson


  • Nicole Celestine


  • Oliver Page


  • Tchiki Davis


Yes, of course! While these tools were designed with practitioners in mind, they are written in an accessible way so that anyone can benefit from them.

Upon purchase, you will receive access to a .zip file containing all the tools as PDFs. If you have any difficulty accessing the tools, please contact us at info@positivepsychology.com.

This can vary a lot from one exercise to another. As a general rule, most take around 30 minutes to complete but can take longer if more reflection is required. Some tools take place over a longer period of time, such as a week.

The tools can be adapted for the self, individuals, groups, teams, and different client populations. You are free to use your own experience and expertise to adapt the tools to your own particular scenario.

Yes, but in order to promote good practice, please note that you are advised to use the tools within the boundaries of your professional expertise. For instance, if you are a certified clinician, you are advised to use the training within clinical psychology. Likewise, a school teacher may use the tools in the classroom, but it would not be advisable to use them for clinical populations.

The exercises and interventions aren’t specifically designed for any particular age group, but you can adapt any of them so that they are suitable and age-appropriate.

The vast majority are, yes. Every tool has an icon that indicates whether it has been tested at least once in a scientific study and published in a peer-reviewed journal. We always include references and credits for each tool. The tool developers are academics with scientific and experiential backgrounds.

You’re free to download these tools in PDF format and print them for your personal or professional use, such as in a coaching or classroom setting. You’re not allowed to publish these tools publicly.

Within seven days of your purchase, if you decide that the tools aren’t for you, we’ll be happy to offer a refund.

Absolutely! Send Lucy, our Practitioner Success Manager an email at lucy@positivepsychology.com and she will gladly take care of you. Alternatively, you can call us on 1-424-272-1280 (our working hours are 9am-6pm EST, Monday - Friday). We look forward to hearing from you.


  1. Allison Cowan

    I love how full of information the product has. It’s clear, concise and professional. I like that the exercises are given in manageable pieces so that a client will not feel overwhelmed.

    Allison Cowan Life Coach

  2. Paul Stuart

    Very clear instructions on how to use and I particularly like the options/variations outlined for some of the exercises. There is a very clear explanation of the logic/theory behind each exercise.

    Paul Stuart Regional Head

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