<aside> 1️⃣ Notice how you feel and write it down, like tense shoulders, the feeling of wanting to cry, feeling self-confident, etc. Do this on different days so you find out more and more of those feelings, and also shift the feelings in a higher or lower energy level if needed, until you feel like the signs of stress become clearer to you. (The filled in signs are examples, you can delete them and fill in your own signs.)
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| Energy level | Signs |
|---|---|
| 5 | Looking forward to things, having more confidence, more positive thoughts, feeling like you’ve got things under control |
| 4 | Having fun with hobbies |
| 3 | Tense shoulders, feeling like you’re forgetting things |
| 2 | Want to cry more often |
| 1 | Many thoughts swirling around in your head, negative thinking, just wanting to lie down, not being able to do chores, even fun things don’t seem fun |
<aside> 2️⃣ Fill in the table below to see whether certain activities give or take energy. Write down what you do and what your energy level is (1-5) before and after the activity, based on step 1. (The filled in activities are examples which you can delete.)
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<aside> 3️⃣ Try to be aware of your energy level, and when it gets to 3 or lower, do more things that give energy and less things that take energy. You can also change the things that take energy so they take a little less energy, like warming up a frozen meal instead of cooking a meal from scratch, or only going to a birthday party for 1 hour instead of 3.
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Space to write down all your thoughts or a big to-do list: