1. On a scale of 1 to 10, how overwhelmed are you feeling right now? 1 2 3 4 5 6 7 8 9 10 (1 = I’ve got this, 10 = I’m totally drowning) 2. What’s your current task list situation? Totally manageable A bit full, but doable Feels like I’ll never catch up I’ve stopped looking — it’s too much 3. When you think about the next 24 hours, what best describes your reaction? Optimistic Mildly stressed Panicked Frozen and avoiding it 4. On a scale of 1 to 10, how physically tense are you right now? 1 2 3 4 5 6 7 8 9 10 (1 = Loose and relaxed, 10 = Tight chest, clenched jaw, shallow breathing) 5. What best describes your current coping strategy? I take breaks and stay grounded I push through but I’m getting tired I’m running on fumes I’m not coping — I’m spiraling 6. How confident do you feel in getting through today without burning out? 1 2 3 4 5 6 7 8 9 10 (1 = Completely confident, 10 = Absolutely not) 7. When people say, “Just take a deep breath,” you think… They’re right, that helps That’s not enough They don’t get it I’m too overwhelmed to even try 8. How are you sleeping lately? Great Okay Not well Barely at all 9. Have you cancelled anything recently because you felt too stressed? Nope Once or twice A few things Yes, several times 10. What’s your emotional bandwidth like right now? I’ve got space to think I’m stretched I’m maxed out I’m beyond capacity What's your email?
