My Anti-Stress Diary

Your secret code: ________________________________

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Brainstorming Stress

During the next four weeks you are going to deal with stress every

day. You are going to find out when and why you are stressed. You

are also going to learn what you can do to reduce your stress.

Therefore, you first need to find out what stress is to you personally.

Please write down everything you associate with stress:

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Indicate your stress reactions

In order to deal with stress effectively, you first need to realize how

stress feels. Therefore, please indicate in the picture below, in which

areas of your body you can feel stress-related symptoms.

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„Stress“

We are looking for: „Stress“

When have you last experienced stress?

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How did you recognize it was stress?

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What happened?

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What did you do to reduce the stress?

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I am proud of…

Please write all the things down you are proud of. It does not

have to be school-related, just tell us what you are proud of.

I’m proud that…:

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My schedule

You can use this schedule to write down all the things you have to do at some point during this week.

Planning helps you to reduce your stress.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Morning

Afternoon

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Things I can do when I’m stressed

Please write down ways to deal with stress into each square. Think

about stress-related situations at school, at home or during your free

time.

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Stress Story

Please read the following comic. We are going to ask you some

questions about it later.

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Why is the kid stressed?

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Can his thoughts help him to feel better?

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Are there any other thoughts you know of, which can lead to stress?

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What I’m thinking about when I’m stressed

Please write down your typical thoughts when you are experiencing

stress into each bubble.

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My schedule

You can use this schedule to write down all the things you have to do at some point during this week.

Planning helps you to reduce your stress.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Morning

Afternoon

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Things I enjoy!

How much do you enjoy the following activities?

A lot of fun some fun a little fun no fun at all

Listening to music

Reading

Hanging out with friends

Doing handicrafts

Swimming

Making music

Playing alone

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A lot of fun some fun a little fun no fun at all

Painting

Joking around

Sports

Watching TV

Hanging out

Going for a walk

Other things I really enjoy:

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Please write down all the things you really enjoy doing and indicate

for each activity how often you are doing it.

often sometimes seldom never

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often sometimes seldom never

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often sometimes seldom never

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often sometimes seldom never

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often sometimes seldom never

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often sometimes seldom never

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often sometimes seldom never

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Stay loose

Please read the following comic and fill out the bubbles: What is a

kid thinking that does not experience stress in these stories?

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What can I think “against” stress?

Please fill out the bubbles: What can you think about to reduce

stress?

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How to deal with stress

Situation

In which situations do you feel stressed?

Stress response

What do you feel when you are stressed? How does your body feel? What are you thinking about?

Stress killer

What can you do to get rid of the stress?

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My schedule

You can use this schedule to write down all the things you have to do at some point during this week.

Planning helps you to reduce your stress.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Morning

Afternoon

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„My journey from Eurion to somewhere…“

Make up a fantasy story about a stressful situation in your future. Let

us know how you are going to deal with this situation.

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Final questions

Our stress training is almost over. We would like to know whether

you liked the training, therefore we would like to ask you to answer

the following questions:

Do you have the impression that you can deal with stress more

effectively now? Why?

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What did you like about our training?

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What didn’t you like about our training?

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What have you learned?

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If your friends asked you if it makes sense to participate in this

training, what would you tell them?

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