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Activity How Am I Doing? 1 - 10 Notes and Action Plans When I have problems, I will… Take one problem at a time. Break bigger problems down into smaller steps. Seek advice from family members. Avoiding Stress When Possible I avoid people who stress me out. (List three) 1 2 3 I avoid things that stress me out. (List three) 1 2 3 I avoid places that stress me out. (List three) 1 2 3 Letting Things Go Here are three things I worry about that I will try to let go of. 1 2 3 Here is a time I took something personally that really wasn’t about me. I’ll try to remember not to do this in the future. TABLE 2 Taking Care of My Body Activity How Am I Doing? 1 - 10 Notes and Action Plans Exercise Here are three activities that I can perform for at least 20 minutes every other day to give my body a good workout. 1 2 3 When I am stressed out, here are three physical activities I can do to help me calm down and destress. 1 2 3 Active Relaxation My plan for teaching myself to relax is: (can include yoga, baths, meditation, deep breathing, etc.) Healthy Eating I don’t skip meals. I rarely drink soda or sugary drinks. I drink plenty of water. I eat small portions. I rarely eat greasy foods or snacks. I eat fruits, vegetables, and whole grains. Sleep I have a plan to get a full night’s sleep every night I use my bed for sleeping only—no homework, no TV, no phone, no reading—just sleeping! I make sure to exercise or drink caffeinated beverages at least four to six hours before my bedtime. I dim the lights, stop using devices with screens, and start relaxing one hour before bed. Medical I regularly go to my doctor for health checkups or when I feel unwell. I use good hand hygiene and avoid behaviors that put me at risk for communicable diseases. TABLE 3 Taking Care of My Emotions Activity How Am I Doing? 1 - 10 Notes and Action Plans Social Health I have friends and family members to confide in when I have problems. I participate in social or community activities every week. I am an active member of my community: at school, in church, in my neighborhood, and/or in clubs or hobbies. Emotions I take regular mini-vacations to relax and clear my mind: read a book, take a bath, watch a movie, go to the park, etc. I take time to express my emotions by: journal writing, talking to friends, painting, singing, letting myself laugh or cry. Spiritual I participate in activities that help me feel valued by society: volunteering, helping others, participating in religious activities, etc. I have a sense of meaning and purpose in my life.

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Activity Reflection and Action Plan

Table 1: Coping with Problems and Stress

Activity - How Am I Doing? (Rate 1-10):
Notes and Action Plans:

  1. When I have problems, I will…

    • Take one problem at a time.
    • Break bigger problems down into smaller steps.
    • Seek advice from family members.

  2. Avoiding Stress When Possible:

    • I avoid people who stress me out. (List three)

      1. Person A
      2. Person B
      3. Person C

    • I avoid things that stress me out. (List three)

      1. Time pressures
      2. Perfectionism
      3. Overcommitting

    • I avoid places that stress me out. (List three)

      1. Crowded areas
      2. Confined spaces
      3. Work during high-pressure times

  3. Letting Things Go:

    • Here are three things I worry about that I will try to let go of:

      1. Other people’s opinions
      2. Past mistakes
      3. Future uncertainties

    • Here is a time I took something personally that really wasn’t about me:
      Example: A colleague's criticism during a meeting.
      Note to self: Remember that feedback is often about the work, not me personally.

Table 2: Taking Care of My Body

Activity - How Am I Doing? (Rate 1-10):
Notes and Action Plans:

  1. Exercise:

    • Here are three activities that I can perform for at least 20 minutes every other day:

      1. Jogging
      2. Yoga
      3. Cycling

    • When I am stressed out, here are three physical activities I can do to help me calm down and destress:

      1. Stretching
      2. Walking
      3. Dancing

  2. Active Relaxation:

    • My plan for teaching myself to relax is:
      • Do yoga sessions thrice a week,
      • Take baths with calming scents (lavender),
      • Practice deep breathing exercises daily.

  3. Healthy Eating:

    • I commit to the following:
      • I don’t skip meals.
      • I rarely drink soda or sugary drinks.
      • I drink plenty of water.
      • I eat small portions.
      • I rarely eat greasy foods or snacks.
      • I eat fruits, vegetables, and whole grains.

  4. Sleep:

    • I have a plan to get a full night’s sleep every night:
      • Follow a consistent bedtime routine.
      • Use bed only for sleeping.
      • Dim lights and stop screen time an hour before bed.

  5. Medical:

    • I regularly go to my doctor for health checkups or when I feel unwell.
    • I use good hand hygiene and avoid behaviors that put me at risk for communicable diseases.

Table 3: Taking Care of My Emotions

Activity - How Am I Doing? (Rate 1-10):
Notes and Action Plans:

  1. Social Health:

    • I have friends and family members to confide in when I have problems.
    • I participate in social or community activities every week.
    • I am an active member of my community:
      • In school clubs,
      • Church groups,
      • Neighborhood events.

  2. Emotions:

    • I take regular mini-vacations to relax and clear my mind:

      • Reading,
      • Watching a movie,
      • Going for a walk.

    • I take time to express my emotions by:

      • Journaling,
      • Talking with friends,
      • Painting,
      • Singing,
      • Letting myself laugh or cry.

  3. Spiritual:

    • I participate in activities that help me feel valued by society:

      • Volunteering regularly,
      • Helping neighbors,
      • Participating in religious activities.

    • I have a sense of meaning and purpose in my life:

      • Engaging in creative projects,
      • Supporting causes I believe in (like environmental issues).

Overall Reflection:

Consider reviewing and adjusting your action plans regularly. This self-assessment is a tool to help you prioritize your wellbeing and manage stress better. Aim for continuous improvement and remember to celebrate your progress!