The Stress Relief Guided Journal Stress Tracker

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Stress Tracker
Date: ___________________________________ Hours of sleep the night before: ________________________

Situation/Events: ________________________________________________________________________________________________________________________________________________

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How you felt: _____________________________________________________________________________________________________________________________________________________

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What you ate during the day: ______________________________________________________________________________________________________________________________

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What physical activity did you engage in during the day: _____________________________________________________________________________________

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© 2023 Matthew McKay and Patrick Fanning / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Stress Relief Guided Journal Stress Tracker

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Date: ___________________________________ Hours of sleep the night before: ________________________

Situation/Events: ________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

How you felt: _____________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

What you ate during the day: ______________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

What physical activity did you engage in during the day: _____________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

© 2023 Matthew McKay and Patrick Fanning / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Stress Relief Guided Journal Stress Tracker

3
Date: ___________________________________ Hours of sleep the night before: ________________________

Situation/Events: ________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

How you felt: _____________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

What you ate during the day: ______________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

What physical activity did you engage in during the day: _____________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

___________________________________________________________________________________________________________________________________________________________________________

© 2023 Matthew McKay and Patrick Fanning / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Stress Relief Guided Journal The Stress-Less Pledge

The Stress-Less Pledge

In the space below, take time to write out a pledge to yourself about committing to trying to get a handle on your
stress. Why are you doing this? What do you hope to gain? What would it feel like to lower your stress level? How will
you respond to setbacks and challenges along the way?

© 2023 Matthew McKay and Patrick Fanning / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Stress Relief Guided Journal • • • Stress Relief Check-In Moment • • •

• • • Stress Relief Check-In Moment • • •

Take three deep breaths and rate your stress level:

1 2 3 4 5
Where is the tension in your body?

What might be impacting your stress levels today, negatively or positively? Explore below:

© 2023 Matthew McKay and Patrick Fanning / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Stress Relief Guided Journal • • • Stress Relief Check-In Moment • • •

How do you feel about the stress in your life? Is it high? Doable? Why did you feel that you
needed this journal in this moment?

How far away does relaxation feel at this moment in time?

How has your stress level been affected by working through this journal so far?

How does your stress level compare to one week ago?

© 2023 Matthew McKay and Patrick Fanning / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.