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Creating your personal stress scale is the beginning of TRAINING in real time by measuring the stress that has built up over the past 4- 5 hours of the day.  A chronic stress build up of weeks, months, years can be the cause of very specific personal reactions and patterns of behavior.  This self-measure will help you find the markers for stress and anxiety in the day that become a STOP sign so that you can step into the experience of stress to make changes.

In the training program read about the stress scale and then through all the categories of stress reactions:  Physical, Emotional, Social, Behavioral and Thoughts.  The list of example keywords are supplied for you to use until you have a better personal vocabulary from your own experience over the next few days.

Fill in the scale from highest levels to lower levels. You can get cued into stress by just writing the words and descriptions.  Yes, your brain is that sensitive for good reasons! The brain is identifying ” Useful” experiences to log in for potential later use. So – work your way down to zero… when Life is Good. Some people don’t feel that they ever have zeros but these may only be a few minutes but a zero is in your day somewhere.

We do not work with reactions at level 8- 10. These strong reactions are biologically dominate and have very little room for using any  behavioral prevention techniques as they are happening. High levels of anxiety in this range call for physical treatment or recovery.  Like sleeping to recover from exhaustion it takes time for a biologically dominant reaction to subside.

By using the training you will be able to step into stress experiences at level 4 – 7 to work with stress and make use of the experience. When you complete the training you will feel more confident and efficient with resolution when stress reaches these levels.

If you feel overwhelmed just by looking at the scale – start at level 6 (Overwhelmed) and work your way down, then choose another category.   Be sure to add in behaviors such as the use of food, alcohol or other substances if these are part of checking out or numbing out.

The lower levels, 3-0 are the normal stresses of everyday concerns.   At these levels you feel capable of dealing with these and can be a little worried and easily figure out the solutions.

REMEMBER: If you are tracking chronic stress and specific medical symptoms be sure to put these on the list and use as one of your key measures on your stress scale.

Jamie is usually very outgoing. He has a lot of anger at level 7 and “goes mute” every afternoon about 5:00 PM. His colleagues would tell you they can set their clocks by this guy. In fact, they have placed bets on his ” shut down” time!

He knows that biggest stress behavior is picking at himself and snacking.  At level 7 his cuticles are a “bloody mess”, at a level 4 he starts picking at them and cursing to himself. After lunch he just keeps eating with whatever is leftover in the office break room.

He is ” fuming” and overwhelmed at level 6 by around 2:00 PM and isn’t aware that he is eating   It all begins with a sense of failure when he can’t resolve something and doesn’t want to ask get other people to help.  Jamie was brought up to ” Go it Alone”. That will be obvious in Day 3 when he puts together his biography page and sees the theme throughout his adolescent years.

He can feel the frustration at level 4 – Failure was a big part of his teen years at a new school in a new town.  He now knows that he is the “number one critic” of himself and most other people in his current life think he is an OK guy.

BECOME AN EXPERT: You will use the stress scale throughout the process of your day to find the patterns of stress that you already know but now need to become the expert in what happens to you ( physical, social, emotional, behavior, and thoughts), when stress builds.

THE APP – You can only start using the app after building your stress scale on paper. You will add to the stress scale details as you check in with yourself 4 times a day. You are not just tracing stress – but all of your experiences at lower levels as well so that these are recognized and repeatable.


IMPORTANT NOTICE – This product is intended for people who are impacted by daily or chronic stress and anxiety. Disclaimer: The information in this product is for personal educational purposes only. It is not intended for use in the diagnoses of disease or other conditions, or in the cure, treatment or prevention of disease, except when recommended or assigned by a medical professional. It is not intended to provide medical advice or medical care and should not replace discussions with your healthcare professional.

PRIVACY POLICY All data entered into the training program PDF will be automatically deleted when you close the program. Please print out the worksheets and do these by hand. All data stored on the app is self-contained and does not get stored in a third party location. The creators and developers of this product do not collect or store user information unless you have volunteered and signed a consent form for a research project. For research participants, data is collected, aggregated and de-identified (not personally identifiable) to help us improve, develop, evaluate and continue products, services, materials and programs related to our products and specific conditions.