Managing Stress and Anxiety: Worksheet
Managing Stress and Anxiety: Worksheet
Part 1: Self-Assessment
Objective: Identify your current levels of stress and anxiety and recognize the physical and mental signs you experience.
- Current Stress and Anxiety Levels
- On a scale of 1-10, rate your current stress level: ________
- On a scale of 1-10, rate your current anxiety level: ________
- Identifying Signs of Stress and Anxiety
- Physical Signs: Check all that apply:
- Increased heart rate
- Muscle tension
- Rapid breathing
- Sweating
- Trembling
- Dizziness
- Other: ___________________
- Mental Signs: Check all that apply:
- Difficulty concentrating
- Irritability
- Feeling overwhelmed
- Persistent worry
- Racing thoughts
- Fear of failure
- Other: ___________________
- Personal Reflection
- Describe a recent situation where you felt stressed or anxious. What physical and mental signs did you notice?
- How did this stress or anxiety affect your performance or well-being in that situation?
Part 2: Action Planning
Objective: Create a personalized plan for managing stress and anxiety using techniques from the lesson.
- Techniques to Implement
- Mindfulness and Breathing:
- Technique: _______________________
- How and when will you practice this? _______________________
- Physical Activity:
- Activity: _______________________
- How often will you do this? _______________________
- Time Management:
- Strategy: _______________________
- How will you apply this to reduce stress? _______________________
- Support System:
- Who will you talk to for support? _______________________
- How often will you check in with them? _______________________
- Creating Your Stress Management Plan
- Daily Practice: What will you do each day to manage stress and anxiety? _______________________
- Weekly Goals: What do you want to achieve by the end of this week? _______________________
- Long-Term Vision: How do you want to improve your stress and anxiety management over the next month? _______________________
Part 3: Reflection and Review
Objective: Reflect on the effectiveness of your stress management strategies and adjust your plan as needed.
- Daily Reflection
- At the end of each day, take a few minutes to answer these questions:
- What stress or anxiety did I experience today?
- How did I respond to it?
- What techniques did I use to manage it?
- How effective were these techniques?
- Weekly Review
- At the end of the week, review your progress:
- What progress have I made in managing my stress and anxiety?
- Which techniques were most effective?
- What challenges did I face, and how did I overcome them?
- What adjustments can I make to improve my stress management next week?
- Ongoing Improvement
- Set new goals based on your reflections:
- What will I continue doing?
- What will I change or improve?
- How will I measure my success moving forward?
Part 4: Sharing and Support
Objective: Engage with your support network and share your experiences for accountability and encouragement.
- Community Engagement
- Share one success and one challenge from your week with a friend, coach, or support group.
- Use social media to share your progress using the hashtag #themapp and tag @obiemegano to connect with others on the same journey.
- Support System Check-In
- Plan a check-in with your chosen support person or group at the end of the week. Discuss your progress, challenges, and any adjustments to your plan.