Worksheet: Managing Stress and Anxiety

Part 1: Reflecting on Stress and Anxiety
Objective: Reflect on personal experiences of stress and anxiety, their effects, and how you manage them.

What triggers your stress?

Think back to recent moments when you felt stressed. What were the triggers (e.g., work, relationships, expectations)?

What physical sensations do you notice when you're stressed?

How does your body respond (e.g., tightness in the chest, muscle tension, headaches)?

What thoughts or emotions arise when you're feeling anxious?

Do you notice specific patterns in your thinking (e.g., worrying about failure, feeling overwhelmed)?

What habits or behaviors do you exhibit when stressed?

Do you have any go-to behaviors (e.g., procrastination, withdrawing from social situations)?

How does stress or anxiety impact your ability to perform or focus?

Describe a situation where your stress or anxiety affected your work, study, or daily tasks.

 
Part 2: Identifying Coping Mechanisms
Objective: Reflect on how you currently manage stress and anxiety.

How do you typically cope with stress?

What are your usual strategies (e.g., exercise, talking to someone, avoiding situations)?

What strategies have you used in the past that worked?

Think of moments where you managed stress successfully. What techniques did you use, and why were they effective?

What unhealthy coping mechanisms do you notice in yourself?

Are there any habits you’ve developed that might not be helpful (e.g., overeating, excessive screen time, avoiding responsibilities)?

 
Part 3: Daily and Weekly Reflection
Objective: Use these reflective questions to track progress and make adjustments.
Daily Reflection

1. What stress or anxiety did I experience today?
2. How did I handle it?
3. Which strategies were most effective?
4. What can I improve on tomorrow?

Weekly Reflection

1. How well did I manage stress and anxiety this week?
2. What patterns did I notice in my stress triggers and responses?
3. What techniques worked best for me?
4. What challenges did I face, and how did I overcome them?
5. What adjustments will I make for next week?

 
Part 4: Sharing and Support
Community Engagement

1. Share one success and one challenge from this week with a friend, coach, or support group.
2. Use social media to share your progress using the hashtag #themapp and tag @obiemegano to connect with others.

 
Part 5: Ongoing Improvement
What will I continue doing next week?
What changes will I make to better manage stress and anxiety?
How will I measure my progress moving forward?