Reduce Stress
12 weeks · 4 milestones
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Milestone map
3 milestones
Chronic stress has measurable physical health consequences: elevated cortisol disrupts sleep, impairs immune function, raises blood pressure, and accelerates biological ageing. Managing stress effectively requires first measuring it consistently. Establish a 14-day daily stress baseline using two metrics: perceived stress score (PSS-4, a validated 4-question scale) administered twice during the 14-day period (at Day 1 and Day 7), and a daily stress rating (1–10 scale, recorded each evening). The PSS-4 asks four questions rated 0–4: how often in the last month you felt (1) upset by something unexpected; (2) unable to control important things; (3) nervous or stressed; (4) confident about handling personal problems (reverse-scored). Total score 0–4 = low stress; 5–8 = moderate; 9–12 = high stress; 13–16 = very high. Daily stress rating: rate your overall stress level each evening (1 = very calm and relaxed; 10 = maximum stress, unable to function). Record both for 14 consecutive days. On Days 3, 7, and 10, write two to three sentences identifying the primary stressor that day. Calculate the 14-day average of the daily stress rating and identify the top one or two recurring stressors.
Proof required
Submit your 14-day stress baseline: (1) PSS-4 scores at Day 1 and Day 7 (all four question responses and total); (2) daily stress rating (1–10) for all 14 consecutive days; (3) primary stressor notes from Days 3, 7, and 10; (4) 14-day average daily stress rating and the top one or two recurring stressors identified.
What gets checked
- The PSS-4 is completed twice (Day 1 and Day 7) with all four question responses provided — a single PSS-4 at the start does not capture whether the baseline stress level is stable or fluctuating; two administrations 7 days apart detect this
- Daily stress ratings are recorded each evening for 14 consecutive days — morning ratings reflect anticipated stress, not actual daily experience; the evening rating reflects the actual day's stress load
- The recurring stressor identification is specific — 'workload and deadlines' is specific enough to design an intervention around; 'everything feels stressful' is not