Stress is a normal reaction to the demands and pressures of everyday life. And with the growing complexity of modern life, it’s no surprise that so many people feel stressed on a regular basis.
This recognizing stress worksheet is designed to help you understand what triggers your stress and how you typically respond. It’s a tool for self-assessment and awareness, designed to help you better understand your unique stress profile.
This worksheet covers common stressors, physical symptoms, emotional responses, and behavioral changes related to stress. By completing the worksheet, you’ll gain insights into your personal stress patterns and learn to better manage them.
Understanding your stressors
What’s making you feel stressed? Sometimes, it’s easy to point to the source. Other times, it’s harder to figure out what’s going on.
Identifying External Stressors
External stressors are the things happening to you that cause stress.
- Work-related stressors: These can include a heavy workload, hard-to-meet deadlines, difficult coworkers, or the fear of losing your job. Here are some questions to ask yourself:
- Do you often feel overwhelmed by your tasks at work?
- Relationship stressors: Conflicts with family, friends, or your partner can cause stress. Here are some questions to ask yourself:
- Do you find yourself arguing a lot with people you care about?
- Financial stressors: Debt, unexpected bills, and a lack of financial security are often significant stressors. Here are some questions to ask yourself:
- Are you worried about money?
Identifying Internal Stressors
Internal stressors come from within you.
- Perfectionism: Do you set impossible standards for yourself? Do you have a deep fear of failure? Here are some questions to ask yourself:
- Do you often feel like you need to be perfect?
- Negative self-talk: Do you have a critical inner voice? Do you doubt your abilities? Here are some questions to ask yourself:
- Are you often critical of yourself?
- Pessimism: Do you tend to focus on the negative aspects of any situation? Here are some questions to ask yourself:
- Do you tend to expect the worst outcome?
Physical Symptoms of Stress
Stress doesn’t just live in your head; it can show up in your body, too, but progressive muscle relaxation can help. Here are some common physical symptoms of stress. Check the ones you experience:
- Headaches
- Muscle tension (neck, shoulders, back)
- Fatigue or low energy
- Digestive issues (stomach aches, bloating, diarrhea, constipation)
- Sleep disturbances (difficulty falling asleep, staying asleep, or sleeping too much)
Now, let’s rate how severe each symptom is. Use the scale below:
1 = Rarely 2 = Sometimes 3 = Often 4 = Very Often 5 = Constantly
- Headaches:
- Muscle tension:
- Fatigue:
- Digestive issues:
- Sleep disturbances:
Finally, try to track when and where you experience these symptoms most often. Are there specific times of day or situations that seem to trigger them? Jot down your thoughts below. This information can be incredibly helpful in identifying your personal stress triggers.
Emotional and Behavioral Responses to Stress
Stress doesn’t just live in your head; it shows up in your emotions and your behaviors. Understanding how stress affects you emotionally and behaviorally is key to managing it effectively. That’s why I often use a recognizing stress worksheet in my practice.
Recognizing Emotional Responses
Stress can trigger a range of emotions. Some of the most common emotional responses to stress include:
- Anxiety
- Irritability
- Sadness
- Anger
- Feeling overwhelmed
Ask yourself: “Do I often feel anxious or on edge?” or “Am I quick to anger these days?”
It’s also helpful to identify what triggers those emotional responses. What specific situations, people, or even thoughts tend to lead to emotional distress? For example, “What situations tend to make you feel anxious or irritable?”
Recognizing Behavioral Responses
Stress also impacts your behavior. Common behavioral responses to stress include:
- Procrastination
- Social withdrawal
- Changes in eating habits (eating more or less)
- Increased substance use (alcohol, tobacco, etc.)
- Difficulty concentrating
Ask yourself: “Do I find myself procrastinating more when I’m stressed?” or “Am I spending less time with friends and family?”
It’s important to identify any unhealthy coping mechanisms you might be using. Are you turning to behaviors that provide temporary relief but have negative long-term consequences? “Do you find yourself turning to unhealthy habits like overeating or drinking when stressed?”
Connecting Emotional and Behavioral Responses
Often, your emotions and behaviors are linked. Exploring that connection can reveal a lot about how you handle stress. How do specific emotions lead to certain behaviors? For example, does your anxiety lead you to withdraw socially? When you feel overwhelmed, do you procrastinate on important tasks? Asking yourself “How do my feelings of anxiety affect my behavior?” is a good starting point.
Putting it all together: Identifying your stress patterns
Now it’s time to really dig in and see how everything connects. The following table will help you visualize your personal stress patterns.
| Stressor | Physical Symptom | Emotional Response | Behavioral Response |
|---|---|---|---|
Think about the early warning signs of stress. What are the little things you notice – changes in your mood, how you act, or how your body feels – that tell you stress is building?
Finally, take a moment to reflect. What have you learned about what stresses you out and how you react from working through this worksheet?
The Bottom Line
This worksheet is designed to help you identify the physical, emotional, and behavioral signs of stress. Recognizing stress is the first and most important step in learning how to manage it.
Consider using this worksheet regularly, perhaps once a week or whenever you feel overwhelmed. Consistent self-assessment can help you track changes in your stress levels and identify new stressors as they arise.
If you’re struggling to manage your stress on your own, consider seeking professional help, or exploring distress tolerance activities. Therapists and counselors are trained to provide you with the tools and support you need to cope with stress in a healthy way. You can find qualified professionals through your insurance provider or online directories like Psychology Today.