Stress Plan Worksheet

Step 1: Identify Your Triggers

Reflect on past experiences and list situations that commonly cause stress for you during competition or practice.

 

Example Triggers: Tough matchups, critical game moments, intense training sessions, or external pressures (e.g., expectations from coaches, teammates, or family).

 

1. ___________________________________________________________

2. ___________________________________________________________

3. ___________________________________________________________

 

Step 2: Recognize Your Stress Symptoms

What are the physical or mental signs that you’re experiencing stress? List at least three.

 

Example Symptoms: Sweaty palms, racing thoughts, shallow breathing, increased heart rate.

 

1. ___________________________________________________________

2. ___________________________________________________________

3. ___________________________________________________________

 

Step 3: Select Your Tools

Choose techniques you will use to manage stress in high-pressure moments.

Controlled Breathing: (e.g., Box Breathing, 4-7-8 Breathing)

  - Technique: _______________________________________________________

 

Positive Self-Talk: (Write a mantra or affirmation you can repeat.)

  - Example: “I am prepared and capable.”

  - Your Mantra: _____________________________________________________

 

Visualization Sequence: (Describe a calming or confidence-building visualization.)

  - Example: Visualize yourself taking a successful shot in a tense moment.

  - Your Visualization: ________________________________________________

 

Grounding Technique: (Choose a strategy, such as the 5-4-3-2-1 technique.)

  - Technique: _______________________________________________________

 

Step 4: Build Your Personal Stress Plan

Summarize your responses into a concise action plan:

 

1. When I feel stress from: _____________________________________________

2. I will recognize it by: _______________________________________________

3. I will manage it by: ________________________________________________

 

Step 5: Reflect and Refine

After using your plan, reflect on its effectiveness and make adjustments if necessary.

 

1. How did my plan help during my last high-stress moment? ________________

   ______________________________________________________________________

 

2. What can I improve or add to make it more effective? _____________________

   __________________________________________________________________

Reminder:

Stress is inevitable, but with preparation and practice, you can stay composed and focused when it matters most. Regularly revisit and update your plan as needed!