Stress usually eases when the pressure does. Anxiety tends to linger. For one week, take two minutes each evening to fill in the table below. At the end, look for patterns.
| Day | Worry level (0 to 10) | What was I worried about? | Body signs (racing heart, tight chest, headache) | Sleep (hours) |
|---|---|---|---|---|
| Mon | ||||
| Tue | ||||
| Wed | ||||
| Thu | ||||
| Fri | ||||
| Sat | ||||
| Sun |
How to read your week
- Worry tied to specific events that eased afterwards usually points to stress.
- Worry on most days, even on calm ones, or worry that is bigger than the situation, is worth discussing with a therapist.
- Body signs on most days with no medical cause deserve attention. If you have chest pain or are unsure, see a doctor first.
- Sleep under 6 hours on most nights makes everything feel worse. Notice what is keeping you up.
A 2-minute reset to try
- Breathe in for 4 counts, out for 6. Repeat five times.
- Name five things you can see and three you can hear.
- Write the worry down, then ask: what is one small step I can take today?
Bring your completed table to a counsellor. It gives them a clear picture and saves you from having to remember it all.
Need to talk to someone? Your first 30-minute session with a licensed Kenyan counsellor is free. Book it here. If you are in distress right now, call Befrienders Kenya on +254 722 178 177. This guide is general information, not a substitute for professional care.