Enrichment · Wellbeing

Pull one stress apart
and find the part you can move.

Write down one thing that is weighing on you, how big it feels and how long it has lasted. Notice where it shows up, split it into the part you can act on and the part you cannot, and leave with one small step.

Reflect on a stressorWhat you get

My stressors

The worked example holds three made-up stressors from one student: a chemistry test, parents arguing about money and a scholarship essay. Pages save on this device only.

Loading the stressor form. If nothing appears, turn on JavaScript.

What you get

Enrichment · WellbeingFree

What you finish with
A page per stressor with the date, part of life, size from 1 to 5 and how long it has lasted; body signals and the thoughts that come with it; how much is in your control, the part you can act on and the part you cannot; what you tried and whether it helped; one next step with when and who could help. Across pages, the parts of life that come up most, the average size and a list of what has helped.
Who it is for
Middle school, high school and college students, on their own or with a counselor, advisory teacher or parent who suggests it.
Format
Browser organizer with a saved page per stressor. Prints one page, all pages or a blank form; downloads a spreadsheet (.csv); exports and imports a file.
Access
Free. No account, no sign-in and nothing to install. Everything you type stays in this browser; nothing is sent to Caveat.
Where it lives
The Wellbeing space in Caveat Enrichment.
Support
Questions about access, an order or a correction: team@caveatacademic.com.

How to use it

  1. Name one stressor in a few words, pick the part of life and mark how big it feels.
  2. Tick where it shows up in your body and write the thought that keeps coming back.
  3. Split it: the part you can do something about, and the part you cannot change.
  4. List what you have tried and whether it helped.
  5. Write one small next step, when, and someone who could help.

Reflect on a stressor

Why splitting it helps

Sorting a stressor into three circlesCan doCan influenceCan’t changeCan doPractice set tonightA 30-minute draftCan influenceAsking for the review sheetTelling family how it feelsCan’t changeWhich questions are on the testParents’ jobs and billsSorting a stressor into three circlesCan doPractice set tonightA 30-minute draftCan influenceAsking for the review sheetTelling family how it feelsCan’t changeWhich questions are on the testParents’ jobs and bills
Energy spent on the outer circle is the kind that keeps you awake. Putting the next step in the inner circle gives it somewhere to go.

Stress is a signal

Some stress before a test or a deadline is normal and can even help you focus. It becomes a problem when it is big, lasts for weeks, or gets in the way of sleep, school or friends. Writing it down shows you which kind you are dealing with.

When to bring in someone else

If a stressor is big and has lasted for weeks, or mostly out of your control, tell a trusted adult or a school counselor. This organizer helps you think; it does not diagnose anything. If stress ever turns into not feeling safe, call or text 988 any time.

Sources

  1. National Institute of Mental Health. Stress health topic and fact sheet for teens (nimh.nih.gov).
  2. Centers for Disease Control and Prevention. Coping with Stress (cdc.gov).
  3. Lazarus, R. S., & Folkman, S. (1984). Stress, Appraisal, and Coping. Springer: problem-focused and emotion-focused coping.
  4. Substance Abuse and Mental Health Services Administration. 988 Suicide & Crisis Lifeline (samhsa.gov/find-help/988).

The worked example is made up. This organizer is for reflection; it is not a screening, a diagnosis or treatment. Call or text 988 any time, or call 911 in an emergency. Your pages stay on this device until you print or export them. Support: team@caveatacademic.com.