Use this checklist to notice patterns. It is not a diagnostic test and does not measure mental health conditions.
Triggers
What pressures keep repeating? Consider workload, money, relationships, health, family, deadlines, conflict, uncertainty or digital overload.
Early signs
What changes first: sleep, muscle tension, irritability, avoidance, racing thoughts, headaches, rumination or loss of motivation?
Responses
What helps you settle? What makes stress worse? Name one calming skill, one practical action and one support person.
Checklist
- I can name my top three current stress triggers.
- I can recognise my first physical warning sign.
- I can recognise my first emotional warning sign.
- I know one action that reduces unnecessary pressure.
- I know who I can contact if stress becomes unsafe or overwhelming.
Careful health wording: Stress-management education may support relaxation, coping, focus and self-awareness. It is not a cure and does not replace medical, psychological, counselling or crisis care. If you feel unsafe, at risk of self-harm, or unable to keep someone else safe, contact local emergency services or crisis support immediately.