Stress happens. It’s the tax we pay for being alive, busy, and surrounded by people who chew too loudly. Since we can’t avoid it entirely, the next best thing is to pay attention to what actually sets

Time of Day

Intensity of Stress (1-7)

Duration of Stress

Situation (circumstance, location, people)

Triggering Event (preceding event)

Emotional Behavioral Reaction (your feelings about the event)

9 AM

30 min

Woke up too late and missed the first class.

I went to a fun party that lasted until 2:00 a.m. yesterday.

I got mad at my roommate that she didn’t call me for the class at 7:00.

4PM

1 hour

I couldn’t finish the assignment that was due by class today although I worked very hard all morning. It took longer to finish than I expected.

Set unrealistic time frame or the assignment

I was extremely nervous because of not being able to finish the assignment on time.

6PM

All evening

I have too many assignments due by the end of this week.

I put off doing all of my assignments until the last minute and now need to finish all the assignments in one week under deadline pressure.

I worried about the assignments and kept muttering and complaining about having too many assignments. I feel pain in my neck and lower back every time I think about having so many assignments to do.

8PM

1 hour

The weather was too cold.

I didn’t wear enough clothes when I went out for a walk.

I was really cold and I was angry about the unexpected cold weather in this region.

Time of Day

Intensity of Stress (1-7)

Duration of Stress

Situation (circumstance, location, people)

Triggering Event (preceding event)

Emotional Behavioral Reaction (your feelings about the event)