Stress Plan Worksheet
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. Recognizing your stress triggers is the first step in managing them.
Example Triggers: Tough matchups, critical game moments, intense training sessions, or external pressures (e.g., expectations from coaches, teammates, or family).
Step 2: Recognize Your Stress Symptoms
What are the physical, mental, or emotional signs that you’re experiencing stress? List at least three.
Example Symptoms: Sweaty palms, racing thoughts, shallow breathing, increased heart rate.
Step 3: Select Your Stress-Management 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 (Mantra/Affirmation):
(Write a mantra or affirmation you can repeat in stressful moments.)
- 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
Now, put everything together into your structured action plan. Fill in the blanks with your personalized responses.
- When I feel stress from: _____________________________________________
- I will recognize it by: _______________________________________________
- I will manage it by using: ___________________________________________
- To refocus, I will: ________________________________________________
Step 5: Reflect & Refine
After using your plan, reflect on its effectiveness and make adjustments if necessary.
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How did my plan help during my last high-stress moment?
-
What can I improve or add to make it more effective?
Self-Assessment:
On a scale from 1-5, how effective was my plan in helping me stay composed?
(1 = Not effective, 5 = Very effective)
⬜ 1 ⬜ 2 ⬜ 3 ⬜ 4 ⬜ 5
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!