Stress Level Check-In  
This worksheet is your personal stress radar—a quick tune-up for your mind and body. Grab a pen (or  
your favorite digital stylus) and rate each statement honestly—no need to overthink it. When you're  
done, check your score to see which stress zone you're in and follow the tailored suggestions to help  
you reset, recharge, and feel more grounded. Ready? Let’s begin!  
Rate each statement based on the past 7 days:  
0 = Never, 1 = Rarely, 2 = Sometimes, 3 = Often, 4 = Almost Always  
Physical & Emotional Signs  
• I feel mentally exhausted.  
• My body feels tense (jaw, shoulders, neck, back).  
• I have trouble falling or staying asleep.  
• I feel irritable or easily frustrated.  
• I feel overwhelmed by small tasks.  
• My breathing feels shallow or tight.  
• I feel anxious or “on edge.”  
• I’ve experienced headaches, stomach issues, or unexplained physical symptoms.  
Cognitive & Productivity Signs  
• I struggle to focus or concentrate.  
• I feel forgetful or scattered.  
• I procrastinate because tasks feel too big or draining.  
• I feel unmotivated or disinterested in things I normally enjoy.  
• I make more mistakes than usual.  
• I feel busy but not productive.  
Behavioral & Social Signs  
• I withdraw from others or avoid social interaction.  
• I use distraction or numbing behaviors (overeating, scrolling, alcohol, etc.).  
• I’m losing patience with people faster than normal.  
• I feel like I don’t have time to take care of myself.  
Scoring  
0–15 → Low Stress  
16–30 → Mild Stress  
31–45 → Moderate Stress  
46–60 → High Stress  
61–72 → Very High Stress (Burnout Risk)  
Low Stress (0–15)  
• Maintain healthy routines (sleep, movement, breaks).  
• Use 5–10 minute micro-wins of calm daily.  
• Practice gratitude or savoring.  
• Schedule something enjoyable weekly.  
Mild Stress (16–30)  
• Add 1–2 mini stress relievers daily (breathing, short walks).  
• Identify your main stressors.  
• Set tiny boundaries (e.g., 'I'll get back to you tomorrow').  
• Use mini habits to stay productive without pressure.  
Moderate Stress (31–45)  
• Use a 3-phase reset: decompress, simplify, seek support.  
• Reduce cognitive load with a short daily to-do list.  
• Add a calming ritual (shower, music, 10-minute walk).  
• Incorporate small mood boosters.  
High Stress (46–60)  
• Do a brain dump and pick only 3 tasks for the next 24 hours.  
• Build a non-negotiable recharge routine.  
• Reduce exposure to stress triggers.  
• Practice self-compassion.  
• Reach out to someone for connection.  
Very High Stress (61–72)  
• Slow down immediately to allow a reset.  
• Take short breaks without stimulation.  
• Avoid multitasking entirely.  
• Simplify your day to one essential task.  
• Use grounding strategies (feet on floor, box breathing).  
• Add daily recovery activities (nature, journaling).