Relaxation Practice Tracker
A simple way to track what works
This relaxation practice tracker is for you — whether you’re a parent, caregiver, or practicing together as a family.
Use it whenever it feels helpful. Try a technique, notice how it felt, and write a quick note.
Time Practiced
1–5 mins · 5–10 mins · Longer
Result Afterward
Better · Same · Worse
Who Practiced?
☐ Parent / Caregiver · ☐ Teen · ☐ Together
What Led You to Practice?
Stressful moment · After a tough day · Trouble sleeping · Feeling anxious · Just to practice · Other
✦ Practice Log
✦ Reflection
Which technique seemed to help the most?
______________________________________________________________
Anything you want to remember for next time?
______________________________________________________________
✦ Quick Technique Reminder
Feeling panicky or overwhelmed? → Grounding 5-4-3-2-1 (Card 1)
Need to calm down quickly? → Boxed Breathing 3-3-3 (Card 2B)
Mild stress or winding down? → Intentional or Belly Breathing (Cards 2A, 2C)
Body tension, headaches, or trouble sleeping? → Progressive Muscle Relaxation (Card 3)
Stress & Relaxation Techniques · Parent & Caregiver Resource · For personal use