Stress diary template

A stress diary is a powerful tool for gaining insight into your stress triggers and how you respond to them. By recording your stress experiences each day, you can recognise patterns and find more effective ways to manage stress. Use this template to improve your stress management and build your resilience.

Stress diary template

Date: ____________

Stress triggers

• Situation/Event:
• Thoughts/Emotions:
• Physical Reactions (e.g. headache, tense muscles):
• Behaviour/Response:

Stress level

• On a scale of 1 to 10, how stressed did you feel? (1 = not at all stressed, 10 = extremely stressed):

Factors that build resilience

• What helped you cope better with stress today?
• Activities/Techniques you used to relax (e.g. going for a walk, meditating, talking to a friend):
• Positive Thoughts/Emotions:

Reflection

• What could you do differently next time to handle this stressor better?
• What strategies can you put in place to build your resilience?

You can use this template to record your stress triggers and responses every day. Over time you'll start to recognise patterns and find more effective ways to manage stress and build resilience.

Example completed stress diary

Date: 6 August 2024

Stress triggers

• Situation/Event: A major work deadline is approaching fast.
• Thoughts/Emotions: Worried that I won't finish in time.
• Physical Reactions: Headache, tense shoulders.
• Behaviour/Response: Drank a lot of coffee, worked late.

Stress level

• On a scale of 1 to 10, how stressed did you feel? 8

Factors that build resilience

• What helped you cope better with stress today? Short walks between work blocks.
• Activities/Techniques you used to relax: Deep breathing exercises, took a relaxing bath.
• Positive Thoughts/Emotions: Felt calmer after the walk and the bath.

Reflection

• What could you do differently next time to handle this stressor better? Start on tasks earlier and break deadlines down into smaller, manageable chunks.
• What strategies can you put in place to build your resilience? Take regular breaks, drink less coffee, drink more water, and eat healthy snacks.

How to use this template

Print out this template or create a digital document where you can record your experiences each day. Consistency is key: try to take a few minutes every day to update your stress diary. After a few weeks you can look back over your notes and gain valuable insights into your stress patterns and which strategies work best for you.