Identify Your Stress. Rate It. See What You Can Clear.
List the things that are taking up mental and emotional space, score how stressful each one feels out of 10, and notice what you may be able to influence and what is mostly outside your control.
How to use this
Add the things that are currently taking up mental space. Score each one out of 10 based on how stressful it feels right now.
Then decide whether it is something you may be able to influence in some way, or whether it is mostly outside your control. For anything you can influence, add small action steps.
You can repeat this exercise over time to notice patterns and track whether your stress load is changing.
Note: listing more items will naturally increase the total stress score. It can be helpful to look both at the total score and how intense each item feels.
Add a stressor
This can be anything that is taking up mental space right now — work, home, health, finances, relationships, admin, routines, or something else entirely.
Your stress overview
A simple visual snapshot of your current stress load.
This does not mean external stressors do not matter. It simply highlights where focused action may help you feel less overwhelmed.
How to use this
Start by getting everything out of your head. Then score each stressor, decide whether it feels mostly internal or external, and add action steps to the internal ones.
Examples of internal stressors might be boundaries, planning ahead, asking for help, sleep habits, or skipping meals. Mostly outside my control stressors might include other people’s behaviour, waiting for decisions, or unexpected life events.