Stress Monitoring Worksheet:

Monitor Your Stress Numerically

How do you know when your stress level is high enough to warrant self-improvement efforts?

It can be very helpful to monitor your stress level numerically.

Here’s an easy way to do this:

  • Use a number-based rating system to keep track of how much stress you’re experiencing. Some people use a simple ranking of 0-10 (or we suggest a scale of 0-100 to be more precise, where 0 means you’re experiencing absolutely no stress, and 100 means you’re “stressed to the max!”). Obviously, your number will likely fall somewhere in between these two extremes.
  • Determine your “number” under a variety of circumstances during the day so you’ll develop a good basis of comparison.
  • At any time that you see your number increasing, or see it remaining high for extended periods of time, this may encourage you to take action and use coping strategies to help reduce your stress.

To use this strategy:

Start using this strategy at least three times a day, every day for two weeks. Rate your level of stress on a scale ranging from 0 (no anxiety) to 100 (worst anxiety possible). Base your rating on how much stress you’re feeling at that moment. Vary the times each day. As you become more familiar with your numerical levels, you’ll know when to use specific stress management techniques to keep this level within an appropriate range.

In your chart, include: 1) the date, 2) time, 3) source of stress, 4) stress number (from 0 to 100), and 5) any other notes that will help you:

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How Can We Help?

Many people from all over the world have benefited from the successful, strategy-packed mental health services offered by The Coping Counselors at the Center for Coping. You can, too!

  • If you have questions about any of the issues you are dealing with, why not set up a free, no-obligation consultation with one of our Coping Counselors?
  • Simply call us at (516) 822-3131, with any questions or to set up your free appointment.
  • Or e-mail us at info@coping.com. We’ll be happy to respond to your e-mail.
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