Stress and Anxiety Self-Assessment

Use this handout to check in on your current stress and anxiety levels and reflect on patterns and triggers. Be as honest and detailed as you can—it’s for your personal insight.

1. On a scale of 1 (very low) to 5 (very high), rate your current stress level:
Rating: _______

2. On the same scale, rate your current anxiety level:
Rating: _______

3. Describe a recent situation or event that contributed most to your stress or anxiety:

4. What physical or emotional signs did you notice in yourself during that time?

5. What coping strategies did you try, and how effective were they?

6. Which mindfulness technique from the Mindfulness Techniques Reference Guide would you like to try next time? Why?

7. One small action I can take today to manage my stress or anxiety is:

Keep this handout for your personal reflection. Over time, revisit your responses to notice patterns and progress.

Mindfulness Techniques Guide

This guide provides clear, step-by-step instructions for two simple mindfulness practices—Focused Breathing and Body Scan—along with their benefits and tips for daily use. Use these practices anytime you notice stress or want to cultivate a moment of calm.

1. Focused Breathing

Focused Breathing (sometimes called diaphragmatic or belly breathing) helps anchor your attention in the present moment. It’s especially useful when you notice tension, racing thoughts, or rapid heartbeat.

Steps:

1. Find a comfortable position: sit upright in a chair or cross-legged on a mat. Relax your shoulders and soften your gaze (or close your eyes).
2. Place one hand on your chest and the other on your belly, just below your rib cage.
3. Inhale slowly through your nose for a count of 4, feeling your belly expand under your hand while the chest remains relatively still.
4. Pause briefly (1–2 seconds) at the top of your inhale.
5. Exhale gently through your mouth for a count of 6, feeling your belly fall.
6. Repeat this cycle for 3–5 minutes, or longer if you like.

Benefits:

• Lowers heart rate and blood pressure.
• Activates the body’s relaxation response (parasympathetic nervous system).
• Reduces mental chatter by focusing on the breath.

Tips for Success:

• If counting feels distracting, simply follow the natural rhythm of your breath.
• If your mind wanders, gently return your attention to the sensations of inhaling and exhaling—no judgment.
• Practice this technique seated at your desk, during a break, or before a challenging task.

2. Body Scan

The Body Scan gently guides attention through different parts of the body, helping you notice and release tension. It’s effective for stress relief and increasing mind–body connection.

Steps:

1. Lie down on your back or sit comfortably. Close your eyes if you’re comfortable doing so.
2. Bring attention to your feet. Notice sensations such as pressure, warmth, tingling, or relaxation. Spend 10–15 seconds here.
3. Slowly move your awareness up to your calves, knees, and thighs—pausing at each area to observe physical sensations devoid of judgment.
4. Continue to your hips, lower back, abdomen, chest, and shoulders. Notice where you hold tension or feel ease.
5. Direct focus to your arms: hands, wrists, forearms, elbows, and upper arms.
6. Finally, bring awareness to your neck, jaw, face, and scalp. Observe any tightness or relaxation.
7. Once you’ve scanned the entire body, take two or three deep breaths, widen your attention to the whole body, and slowly open your eyes.

Benefits:

• Helps identify and release chronic tension.
• Cultivates full-body awareness and presence.
• Can improve sleep quality when practiced before bedtime.

Tips for Success:

• Move at your own pace—there’s no rush. A full scan can take 10–20 minutes, but shorter scans (5 minutes) are still effective.
• If you notice strong discomfort in an area, simply acknowledge it and breathe into that spot without trying to force a change.
• Combine the scan with soft background music or a guided recording such as the Guided Mindfulness Audio Recording.

Integrating Mindfulness into Daily Life

• Micro-moments of awareness: Pause for one breath before answering a call, drinking coffee, or crossing a threshold.
• Trigger practices: Link a brief breath practice to routine activities—every time you sit down, take three slow, deep breaths.
• Mindful breaks: Set a timer (1–3 times per day) for a 1-minute breathing check-in.
• Journaling reflections: After each practice, jot down one observation or feeling change to reinforce habit building.

Regular practice—even for a few minutes each day—can build resilience, reduce stress, and strengthen your ability to stay present. Return to these techniques anytime and revisit this guide for reminders and encouragement.

Guided Mindfulness Practice

This script is designed for a 5-minute self-guided mindfulness exercise. Read slowly, allowing natural pauses as indicated. Feel free to adjust timing to suit your group.

1. Settling In (30 seconds)

“Let’s begin by finding a comfortable seated position. Sit tall with your feet flat on the floor or cross-legged on a mat. Rest your hands gently on your thighs or in your lap. When you’re ready, softly close your eyes or lower your gaze to a single spot in front of you. Allow your shoulders to relax away from your ears.”
[pause for 10–15 seconds]

2. Connecting to the Breath (1 minute)

“Bring your attention to your natural breath. Notice the flow of inhalation and exhalation without changing it. Observe where you feel your breath most clearly—perhaps at your nostrils, chest, or belly. Simply follow the rising and falling of each breath.”
[pause for 20–30 seconds]

3. Deepening with Focused Breathing (1 minute)

“Now, let’s deepen the experience with a gentle count. Inhale through your nose for a slow count of four… one, two, three, four… Pause for a brief moment… and exhale through your mouth for a count of six… one, two, three, four, five, six. Repeat this pattern at your own pace. If your mind wanders, notice the thought and kindly return to the breath.”
[pause for 40 seconds]

4. Brief Body Scan (1 minute)

“Gently shift your awareness to your body. Starting at your feet, notice any sensations—warmth, tension, or ease. Move your attention slowly up through your calves, knees, and thighs. Continue to your hips, lower back, abdomen, and chest. Allow each area a moment of attention. If you encounter tightness, breathe softly into that spot and then let go.”
[pause for 30 seconds]

5. Expanding Awareness (45 seconds)

“Now bring awareness to your shoulders, arms, and hands. Notice any areas of rest or tension. Finally, direct your attention to your neck, jaw, and face. Soften any tightness you find. Take two full breaths, sensing your entire body as a single field of awareness.”
[pause for 20 seconds]

6. Closing (45 seconds)

“Begin to deepen your breath and gently wiggle your fingers and toes. When you feel ready, soften your gaze or slowly blink your eyes open. Take a moment to notice how you feel—physically, mentally, and emotionally. Carry this sense of calm awareness with you into the rest of your day. Thank you for practicing.”

Tip: Encourage participants to use this script on their own—pausing where needed—and to integrate short segments (like focused breathing) whenever they need a moment of calm.