Stress Map Creation Worksheet

Instructions

Use this worksheet to pinpoint your stress triggers, notice how you respond, and spot patterns over time.

1. List Three Recent Stressors

Write down three events or situations from the past week that made you feel stressed.

2. Map Your Responses

For each stressor above, describe what happened in your body, emotions, and behaviors.

Stressor 1: ____________________________

• Physical response (e.g., racing heart, tense muscles):
  
  
  
  
  
  
  
  
  
  
• Emotional response (e.g., worry, irritability):
  
  
  
  
  
  
  
  
  
  
• Behavioral response (e.g., avoiding tasks, snapping at others):
  
  
  
  
  
  
  
  
  
  

Stressor 2: ____________________________

• Physical response:
  
  
  
  
  
  
  
  
  
  
• Emotional response:
  
  
  
  
  
  
  
  
  
  
• Behavioral response:
  
  
  
  
  
  
  
  
  
  

Stressor 3: ____________________________

• Physical response:
  
  
  
  
  
  
  
  
  
  
• Emotional response:
  
  
  
  
  
  
  
  
  
  
• Behavioral response:
  
  
  
  
  
  
  
  
  
  

3. Reflection

Which of these stressors had the strongest impact on you, and why?

What early signs (physical, emotional, or behavioral) can help you notice stress next time?

4. Coping Strategies You’ve Tried

List any stress-management techniques you’ve already used for these stressors. How well did they work?

• Strategy: ____________________________
  Effectiveness (1 = not at all to 5 = very much): ___
  
  
  
  
  
  
• Strategy: ____________________________
  Effectiveness: ___
  
  
  
  
  
  
• Strategy: ____________________________
  Effectiveness: ___
  
  
  
  
  
  

When you’re done, be ready to share one insight about your stress map with a partner or small group.

My Self-Care Plan

Use this journal to design, schedule, and reflect on your personalized self-care plan based on what you’ve learned about stress triggers and coping strategies.

1. Reflect on Your Stress Map

Review your responses in the Stress Map Creation Worksheet. Which one stressor will you focus on first, and why does addressing this matter to you?

2. Design Your Strategies

Choose three evidence-based techniques from the Coping Strategies Overview Slide Deck to include in your plan. For each strategy below, answer the prompts.

Strategy 1: Write the name of the strategy.

Why is this a good fit for you?

When and where will you practice it?

How will you know it’s helping?

Strategy 2: Write the name of the strategy.

Why is this a good fit for you?

When and where will you practice it?

How will you know it’s helping?

Strategy 3: Write the name of the strategy.

Why is this a good fit for you?

When and where will you practice it?

How will you know it’s helping?

3. Weekly Self-Care Schedule

Plan at least four days this week. For each entry, write the day, the self-care activity, and the time you’ll do it.

• Day & Movement/Practice & Time slot:
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
• Day & Movement/Practice & Time slot:
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
• Day & Movement/Practice & Time slot:
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
• Day & Movement/Practice & Time slot:
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

4. Anticipate Challenges

What potential barriers might make it hard to stick to your self-care plan? List specific challenges.

For each challenge, brainstorm one or two solutions you can try when it arises.

5. Reflect After One Week

Imagine you’ve completed your plan for one full week. Describe:

• What went well and why?
• What didn’t go as planned and why?
• How will you adjust your plan for the upcoming week?

Sharing Tips Circle Discussion Guide

Purpose

Create a supportive space where each student shares one self-care strategy from their My Self-Care Plan. Peers listen, offer encouragement, and brainstorm solutions for potential challenges.

Setup (5 minutes)

• Arrange chairs in a circle so everyone can see each other.
• Assign roles or rotate them each time:
  • Speaker: Shares their strategy and plan.
  • Active Listener: Gives feedback and asks one follow-up question.
  • Timekeeper: Ensures each student has 1–2 minutes to speak.

Discussion Guidelines

• Speak one at a time and wait until the current person finishes.
• Use "I" statements (e.g., “I appreciate how…,” “I wonder if…”).
• Keep comments positive and constructive.
• Respect confidentiality: what’s shared in the circle stays in the circle.

Prompts for Each Student (2 minutes each)

1. Name Your Strategy
   • What self-care technique did you choose?
   • Why does it fit your stress triggers?
   
   
   
   
   
   
2. Plan Details
   • When and where will you practice it?
   • How will you measure if it’s helping?
   
   
   
   
   
   
3. Anticipate Challenges
   • What obstacle might you face?
   • What’s one idea you have for overcoming it?
   
   
   
   
   
   

Follow-Up Questions (Active Listeners)

• Can you tell me more about why you chose that time/place?
• What support do you need from a friend or family member?
• How will you remind yourself to practice this strategy?

Wrap-Up (5 minutes)

• Invite students to share one insight they gained from listening.
• Ask: “What’s one thing you’ll try this week based on today’s circle?”
• Encourage students to check in with their partner mid-week for accountability.