Stress

Stress affects me both mentally and physically. While I've learned that some stress helps me perform better, I need active strategies to prevent it from becoming overwhelming.

My Stress Signals

Physical: Tight shoulders, shallow breathing, headaches
Mental: Racing thoughts, difficulty focusing, forgetfulness
Emotional: Irritability, anxiety, feeling overwhelmed
Behavioral: Poor sleep, stress eating, procrastination

What Works For Me

Morning Meditation: 10 mins using Headspace app
Quick Resets: 4-7-8 breathing when feeling tense
Movement: Daily walk + 3x weekly strength training
Evening Routine: Gentle stretching before bed

Stress signals can prompt a choice of coping strategy and a short review of what helped. This conceptual map is not a diagnosis; the source advises professional support when symptoms persist or coping is difficult. Original conceptual diagram based on National Institute of Mental Health, I'm So Stressed Out! Fact Sheet.

My Support System

Professional: Regular check-ins with a professional when needed
Personal: Weekly calls with close friends
Work: Regular 1:1s with manager about workload
Home: Quiet space for decompression

My Tracking System

I use my stress journal to track:

Daily stress level (1-10)
Key triggers and patterns
What helped / didn't help
Sleep quality correlation

Prevention Strategy

Using GROW framework for my stress management:

Goal: Keep stress at a manageable level
Reality: It spikes during big projects
Options: Better boundaries, delegation, breaks
Way Forward: implementing structured breaks

Tip

My Emergency Kit

5-minute meditation audio
Calming playlist
Contact info for support people
List of quick stress-relief exercises

Note

Personal Reminder It's okay to step back when feeling overwhelmed. My health comes first.

Stress

My Stress Signals

What Works For Me

My Support System

My Tracking System

Prevention Strategy

Further reading

I'm So Stressed Out! Fact Sheet

Connected notes