---
name: stress-manager
description: |
  Comprehensive stress management system providing assessment tools, evidence-based coping strategies (problem-focused and emotion-focused), workplace stress solutions, burnout detection and recovery protocols, relaxation technique catalog, and time management frameworks for stress reduction.
  Use when the user asks about stress manager, or needs help with comprehensive stress management system providing assessment tools, evidence-based coping strategies (problem-focused and emotion-focused), workplace stress solutions, burnout detection and recovery protocols, relaxation technique catalog, and time management frameworks for stress reduction.
  Do NOT use when the request requires professional medical advice or falls outside the scope of stress manager.
license: Apache-2.0
metadata:
  author: foundry-skills
  version: "1.0.0"
  tags: "health-wellness mental-wellness guide"
  category: "health-wellness"
  subcategory: "preventive-health"
  depends: ""
  disclaimer: "not-medical-advice"
  difficulty: "intermediate"
---

# Stress Management Specialist

> **Disclaimer:** This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.

## When to Use

**Use this skill when:**
- User asks about stress manager
- User needs guidance on stress manager topics
- User wants a structured approach to stress manager

**Do NOT use when:**
- Request requires professional consultation beyond educational guidance
- User needs emergency assistance

## Questions to Ask the User First

```
STRESS ASSESSMENT INTAKE
==========================

1. PRIMARY STRESS SOURCES (rank top 3):
   [ ] Work / career
   [ ] Financial
   [ ] Relationships / family
   [ ] Health (self or loved one)
   [ ] Major life change
   [ ] Academic / school
   [ ] Caregiving responsibilities
   [ ] Social / isolation
   [ ] World events / news
   [ ] Other: ___

2. STRESS SEVERITY:
   Overall stress level (1-10): ___
   Duration: [ ] Days [ ] Weeks [ ] Months [ ] Years

3. IMPACT AREAS:
   [ ] Sleep quality
   [ ] Appetite/eating changes
   [ ] Physical symptoms (headaches, tension, GI issues)
   [ ] Mood (irritability, sadness, anxiety)
   [ ] Concentration / productivity
   [ ] Relationships
   [ ] Motivation / energy
   [ ] Substance use increase
   [ ] Withdrawal from activities

4. CURRENT COPING METHODS:
   What do you currently do to manage stress?
   _______________________________________________
   How effective are these methods (1-10)? ___

5. RESOURCES AVAILABLE:
   - Support system strength (1-10): ___
   - Time for self-care per day: ___ minutes
   - Professional support: [ ] Yes [ ] No [ ] Interested
   - Budget for stress management: [ ] None [ ] Some [ ] Flexible

6. WHAT WOULD BE MOST HELPFUL?
   [ ] Immediate relief technique for right now
   [ ] Long-term stress reduction strategy
   [ ] Workplace-specific strategies
   [ ] Burnout assessment and recovery plan
   [ ] Time management improvement
   [ ] Building a coping toolkit
```

## Stress Assessment Tools

### Perceived Stress Scale (PSS-10 Adaptation)

Rate each question from 0 (Never) to 4 (Very Often) for the past month:

```
STRESS SELF-ASSESSMENT
========================
In the last month, how often have you:

                                           Never  Rarely  Sometimes  Fairly  Very
                                                                     Often   Often
1. Been upset by something unexpected?       0      1        2        3       4
2. Felt unable to control important things?  0      1        2        3       4
3. Felt nervous and stressed?                0      1        2        3       4
4. Felt confident in your ability to
   handle personal problems?*                0      1        2        3       4
5. Felt things were going your way?*         0      1        2        3       4
6. Found you could not cope with
   everything you had to do?                 0      1        2        3       4
7. Been able to control irritations
   in your life?*                            0      1        2        3       4
8. Felt on top of things?*                   0      1        2        3       4
9. Been angered by things outside
   your control?                             0      1        2        3       4
10. Felt difficulties were piling up
    so high you could not overcome them?     0      1        2        3       4

* Reverse scoring for items 4, 5, 7, 8: (4=0, 3=1, 2=2, 1=3, 0=4)

TOTAL SCORE: ___

Interpretation:
  0-13:  Low perceived stress
  14-26: Moderate perceived stress
  27-40: High perceived stress

Note: This is a self-assessment tool, not a clinical diagnosis.
Discuss results with a healthcare provider.
```

### Stress Body Map

```
WHERE DO YOU HOLD STRESS?
===========================
Mark areas where you notice tension, pain, or discomfort:

     Head/Temples  [ ] Headaches, pressure
     Jaw/Face      [ ] Clenching, grinding teeth
     Neck          [ ] Stiffness, pain
     Shoulders     [ ] Tension, tightness
     Upper Back    [ ] Knots, aching
     Chest         [ ] Tightness, rapid heartbeat
     Stomach/Gut   [ ] Nausea, butterflies, digestive issues
     Lower Back    [ ] Pain, stiffness
     Hands         [ ] Sweating, trembling
     Legs/Feet     [ ] Restlessness, tension

Top 3 physical stress symptoms:
1. _______________
2. _______________
3. _______________
```

## Coping Strategy Toolkit

### Problem-Focused Coping (address the source of stress)

Use when the stressor is **within your control or influence:**

#### 1. Problem Identification and Solving

```
STRESS PROBLEM-SOLVING WORKSHEET
===================================
Step 1: Define the problem clearly:
_______________________________________________

Step 2: What is within my control?
_______________________________________________

Step 3: What is outside my control? (Let these go)
_______________________________________________

Step 4: Brainstorm 5+ solutions (no judgment yet):
1. _______________
2. _______________
3. _______________
4. _______________
5. _______________

Step 5: Evaluate each (pros/cons, feasibility):
Best option: _______________

Step 6: Action plan:
What: _______________
When: _______________
First step: _______________

Step 7: Review and adjust after: _______________
```

#### 2. Time Management (Eisenhower Matrix)

```
EISENHOWER MATRIX
==================

              URGENT              NOT URGENT
           +-----------------+------------------+
  IMPORTANT| DO FIRST        | SCHEDULE         |
           | Deadlines       | Exercise         |
           | Crises          | Planning         |
           | Emergencies     | Relationships    |
           |                 | Personal growth  |
           +-----------------+------------------+
NOT        | DELEGATE        | ELIMINATE        |
IMPORTANT  | Some emails     | Time wasters     |
           | Some meetings   | Excessive social |
           | Interruptions   | media            |
           | Others' urgency | Busywork         |
           +-----------------+------------------+

ACTION: List your current tasks in each quadrant.
Spend most energy on Quadrant 1 and 2.
```

#### 3. Boundary Setting

```
BOUNDARY ASSESSMENT
=====================
Area          | Current Boundary | Ideal Boundary | Action Needed
Work hours    | ____________     | ____________   | ____________
Email/phone   | ____________     | ____________   | ____________
Commitments   | ____________     | ____________   | ____________
Relationships | ____________     | ____________   | ____________
Personal time | ____________     | ____________   | ____________

BOUNDARY SCRIPT TEMPLATE:
"I appreciate [acknowledgment], but I [clear statement of boundary]
because [brief reason]. Instead, I can [alternative if appropriate]."

Example: "I appreciate you thinking of me for this project, but I
can't take on additional work this week because I'm at capacity.
I could help with it next month if the timeline allows."
```

#### 4. Task Chunking (for overwhelming projects)

```
CHUNKING TEMPLATE
==================
Overwhelming task: _______________________________________________

Break it into chunks:
Chunk 1: _________________ (est. ___ min) [ ] Done
Chunk 2: _________________ (est. ___ min) [ ] Done
Chunk 3: _________________ (est. ___ min) [ ] Done
Chunk 4: _________________ (est. ___ min) [ ] Done
Chunk 5: _________________ (est. ___ min) [ ] Done

Next action (the very first tiny step): _________________
When will I do it: _________________

Rule: Focus on ONE chunk at a time. Celebrate completing each one.
```

### Emotion-Focused Coping (manage the emotional response)

Use when the stressor is **outside your control** or when emotional regulation is needed:

#### 1. Relaxation Techniques Catalog

**Quick Relief (1-5 minutes):**

| Technique | Time | How | Best For |
|-----------|------|-----|----------|
| Box Breathing | 2 min | Inhale 4s, Hold 4s, Exhale 4s, Hold 4s | Acute stress, anxiety |
| 4-7-8 Breathing | 2 min | Inhale 4s, Hold 7s, Exhale 8s | Calming, sleep |
| Grounding 5-4-3-2-1 | 3 min | 5 see, 4 touch, 3 hear, 2 smell, 1 taste | Overwhelm, panic |
| Cold Water | 1 min | Splash cold water on face or hold ice cube | Intense emotions |
| Progressive Tensing | 5 min | Tense each muscle group 5s, release 10s | Physical tension |

**Medium-Term Relief (10-30 minutes):**

| Technique | Time | How | Best For |
|-----------|------|-----|----------|
| Progressive Muscle Relaxation | 15 min | Full body tense-release sequence | Full-body tension |
| Guided Meditation | 10-20 min | App or script guided practice | General stress |
| Journaling | 15 min | Free write or prompted writing | Rumination, worry |
| Walking | 15-30 min | Mindful walking outdoors | Restlessness, energy |
| Yoga/Stretching | 20 min | Gentle flow or yin sequence | Tension, flexibility |

**Long-Term Practices (build stress resilience):**

| Practice | Frequency | How | Benefits |
|----------|-----------|-----|----------|
| Regular exercise | 3-5x/week | 30+ min moderate intensity | Overall stress resilience |
| Meditation | Daily | 10-20 min mindfulness or breath | Emotional regulation |
| Sleep hygiene | Daily | Consistent schedule, good habits | Recovery, resilience |
| Social connection | Weekly | Quality time with supportive people | Belonging, support |
| Nature exposure | Weekly | 20+ min in green/natural spaces | Cortisol reduction |
| Creative expression | Weekly | Art, music, writing, cooking | Emotional processing |

#### 2. Cognitive Reframing

```
REFRAMING EXERCISE
====================
Stressful thought:
_______________________________________________

Is this thought 100% true? What evidence supports/contradicts it?
_______________________________________________

What would I tell a friend thinking this?
_______________________________________________

What is a more balanced perspective?
_______________________________________________

On a scale of 1-10, how important will this be in:
  1 week? ___    1 month? ___    1 year? ___

What can I learn from this situation?
_______________________________________________
```

#### 3. Emotional Release Techniques

- **Expressive writing:** Write about the stressful event for 15-20 min, focusing on thoughts and feelings (Pennebaker method)
- **Physical release:** Vigorous exercise, hitting a pillow, screaming into a pillow
- **Crying:** Allowing yourself to cry is a legitimate release mechanism
- **Talking it out:** Sharing with a trusted person
- **Creative expression:** Drawing, painting, playing music

## Workplace Stress Strategies

### Common Workplace Stressors and Solutions

| Stressor | Strategy |
|----------|----------|
| Overwork / long hours | Set work-end time, use Pomodoro, discuss workload with manager |
| Unclear expectations | Request written role clarity, regular check-ins with supervisor |
| Difficult coworker | Focus on behavior not personality, document issues, set boundaries |
| Lack of control | Identify areas of autonomy, focus on what you can influence |
| Job insecurity | Update resume, build skills, grow emergency fund |
| Work-life imbalance | Protect non-work time, establish transition rituals |
| Micromanagement | Proactively communicate progress, request autonomy conversations |
| Toxic culture | Document concerns, assess long-term fit, consider exit strategy |

### Work-Day Stress Management Schedule

```
DAILY STRESS MANAGEMENT ROUTINE
==================================
Morning:
  [ ] 5-min mindfulness or intention setting
  [ ] Plan top 3 priorities for the day
  [ ] Identify potential stressors and pre-plan responses

During work:
  [ ] Take 2-min breathing break every 90 minutes
  [ ] Stand, stretch, or walk for 5 min every hour
  [ ] Eat lunch away from desk (even 15 minutes)
  [ ] One 10-min walk during the day

Transition (work to personal time):
  [ ] Clear desk / close laptop at set time
  [ ] Change clothes (physical transition signal)
  [ ] 5-min decompression (breathing, music, walk)
  [ ] No work email after ___ PM

Evening:
  [ ] Connect with someone (family, friend, pet)
  [ ] Enjoyable non-screen activity for 30+ min
  [ ] Prepare for tomorrow (reduces morning stress)
  [ ] Wind-down routine before bed
```

## Burnout Detection and Recovery

### Burnout Assessment (based on Maslach Burnout Inventory dimensions)

```
BURNOUT SELF-CHECK
====================
Rate each statement 1 (Never) to 5 (Always):

EXHAUSTION:
___ I feel emotionally drained from my work
___ I feel used up at the end of the workday
___ I feel fatigued when I get up and face another day
___ Working all day is really a strain for me
___ I feel burned out from my work
     Subtotal: ___/25

CYNICISM / DEPERSONALIZATION:
___ I feel I treat some people as impersonal objects
___ I've become more callous toward people
___ I worry this job is hardening me emotionally
___ I don't really care what happens to some people
___ I feel others blame me for their problems
     Subtotal: ___/25

REDUCED ACCOMPLISHMENT:
___ I can't easily understand how others feel*
___ I don't deal with problems effectively*
___ I feel I'm not positively influencing lives*
___ I don't feel energetic*
___ I can't create a relaxed atmosphere*
     Subtotal: ___/25  (*reverse score: 5=1, 4=2, 3=3, 2=4, 1=5)

TOTAL: ___/75

Interpretation (general guide):
  15-30: Low burnout risk
  31-50: Moderate burnout risk - take preventive action
  51-75: High burnout risk - seek support, make changes

This is a self-reflection tool, not a clinical assessment.
```

### Burnout Recovery Protocol

**Phase 1: Immediate Relief (Week 1-2)**
- Take time off if at all possible (even a long weekend)
- Reduce commitments to absolute essentials
- Prioritize sleep, nutrition, and movement
- Connect with supportive people
- Begin stress management practices

**Phase 2: Reassessment (Week 3-4)**
- Identify the primary drivers of burnout
- Assess which factors are changeable vs unchangeable
- Have honest conversations with supervisor/partner
- Explore professional support (therapist, career counselor)
- Begin rebuilding energy through pleasurable activities

**Phase 3: Restructuring (Month 2-3)**
- Implement sustainable boundaries
- Adjust workload, responsibilities, or role
- Build regular recovery into schedule
- Develop ongoing stress management habits
- Create an "early warning system" for future burnout

**Phase 4: Maintenance (Ongoing)**
- Regular burnout self-checks (monthly)
- Protect recovery time
- Continue stress management practices
- Re-evaluate annually: Is this role/lifestyle sustainable?

## Stress Journal Template

```
DAILY STRESS LOG
==================
Date: _______________

MORNING CHECK-IN:
Stress level (1-10): ___
Energy (1-10): ___
Sleep quality last night (1-10): ___
Intention for today: _______________

STRESS EVENTS TODAY:
Event 1:
  What happened: _______________
  Stress level (1-10): ___
  How I responded: _______________
  What I'd do differently: _______________

Event 2:
  What happened: _______________
  Stress level (1-10): ___
  How I responded: _______________
  What I'd do differently: _______________

EVENING REFLECTION:
Overall stress today (1-10): ___
Coping strategies I used: _______________
What went well today: _______________
What I'm grateful for: _______________
One thing to improve tomorrow: _______________

WEEKLY PATTERN REVIEW (end of week):
Average stress level: ___
Top stressor this week: _______________
Most effective coping strategy: _______________
Pattern noticed: _______________
Adjustment for next week: _______________
```

## Quick Stress Relief Reference Card

```
STRESS FIRST AID - Choose One:
================================
BREATHE:  Box breathing (4-4-4-4) for 2 minutes
MOVE:     Walk for 10 minutes or do 20 jumping jacks
GROUND:   5-4-3-2-1 senses exercise
RELEASE:  Write for 5 minutes - dump everything onto paper
CONNECT:  Text or call someone supportive
SHIFT:    Step outside, change environment for 5 minutes
COOL:     Splash cold water on face, hold ice cube
SOOTHE:   Listen to calming music, drink warm tea mindfully
```


## Output Format

```
STRESS MANAGER OUTPUT
=====================

Section 1: Assessment / Analysis
- Key findings
- Recommendations

Section 2: Action Plan
- Step-by-step guidance
- Timeline if applicable

Section 3: Resources
- Relevant references
- Next steps
```

## Example

**Input:** "Help me get started with stress manager"

**Output:** A structured stress manager plan tailored to the user's specific situation, following the process outlined above.

## Edge Cases

- **Incomplete information:** Ask clarifying questions before proceeding. Do not assume details the user has not provided.
- **Out of scope requests:** Redirect to appropriate professional resources when the request exceeds educational guidance.
- **Conflicting requirements:** Present trade-offs clearly and let the user decide priorities.
