|Identify Your Stress Level and Your Key Stressors|
Weekly Stress Log
Now that you are familiar with the signals of stress, complete the weekly stress log below to map patterns in your stress levels and identify sources of stress. Enter a score for each hour of each day according to the ratings listed below the log.
1 = No anxiety; general feeling of well-being
2 = Mild anxiety; no interference with activity
3 = Moderate anxiety; specific signal(s) of stress present
4 = High anxiety; interference with activity
5 = Very high anxiety and panic reactions; general inability to engage in activity
To identify daily or weekly patterns in your stress level, look at the average of your hourly stress rating at the bottom of each column or your average daily stress rating at the end of each row. For example, if your scores for 6: 00 A.M. are 3, 3, 4, 3, and 4, with blanks for Saturday and Sunday, your 6: 00 A.M. rating will be 17 ÷ 5, or 3.4 (moderate to high anxiety). Finally, look at your average weekly stress score at the bottom right of the table. Your weekly average will give you a sense of your overall level of stress.
Identifying Sources of Stress
External stressors: List several people, places, or events that caused you a significant amount of discomfort this week.
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