Activity 3: Stress Diary

Stress Diary is for recording descriptions of the triggers, the situations, your reactions, etc. to stressors that occur during the day. Use this form to record information about yourself for 6 days.

Note: A downloadable RTF file of this worksheet is included in the left sidebar of this page.

Sample Stress Diary

Name: Nancy

Date: April 19, 2012

Circle One: S M T W Th F S

Review the sample diary form below for directions on completing the Stress Diary.

Time of
Day

Intensity of
Stress
(1-7)

Duration of
Stress

Situation (circumstance, location, people)

Triggering Event (preceding event)

Emotional Behavioral Reaction (your feelings about the event)

9AM

 4

 30 min

Woke up too late and missed the first class.

I went to a fun party that lasted until 2:00 a.m. yesterday.

 

I got mad at my roommate that she didn't call me for the class at 7:00.

4PM

 7

 1 hour

I couldn't finish the assignment that was due by class today although I worked very hard all morning. It took longer to finish than I expected.

Set unrealistic time frame or the assignment

I was extremely nervous because of not being able to finish the assignment on time.

6PM

 6

 All evening

I have too many assignments due by the end of this week.

I put off doing all of my assignments until the last minute and now need to finish all the assignments in one week under deadline pressure.

I worried about the assignments and kept muttering and complaining about having too many assignments. I feel pain in my neck and lower back every time I think about having so many assignments to do.

8PM

 3

 1 hour

The weather was too cold.

I didn't wear enough clothes when I went out for a walk.

I was really cold and I was angry about the unexpected cold weather in this region.

 

Stress Diary

Name:

Date: Circle One: S M T W Th F S

Complete the Stress Diary below. Copy this form for additional space.

Time
of
Day

Intensity
of
Stress
(1-7)

Duration
of Stress

Situation
(circumstance, location, people)

Triggering Event
(preceding event)

Emotional Behavioral Reaction
(your feelings about the event)