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.

  1. 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: ________
  1. 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: ___________________
  1. 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.

  1. 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? _______________________
  1. 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.

  1. 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?
  1. 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?
  1. 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.

  1. 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.
  1. 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.