Everyone has a stress signature: a particular set of changes that show up when pressure starts to build. Some people sleep badly, others snap at people, others go quiet. The signs are usually there well before things become difficult, but they are easy to miss in the moment.
Mapping yours while you are feeling well makes them much easier to recognise, and act on, when you are not.
01
What changes when pressure builds?
| Early signs | Later signs | |
|---|---|---|
| Thoughts | ||
| Feelings | ||
| Body: sleep, appetite, tension, energy | ||
| Behaviour: what do I do more, or less, of? |
Prompts if you are stuck: racing or looping thoughts, self-criticism, irritability, tearfulness, numbness, poor sleep, headaches, tight shoulders, skipping meals, working later, cancelling plans, more caffeine or alcohol, avoiding messages.
02
What helps, and who you will tell
| When I notice… | What helps me |
|---|---|
| Early signs | |
| Later signs |
Exercise
Support
The person I will tell when I notice my early signs:
Support I can use, such as my GP or a friend: