Creating a Simple Stress Action Plan

When you are stressed, it can be difficult to work out what would actually help.

You might know that you need to make some changes, but everything feels connected and you do not know where to begin.

A simple stress action plan can help you step back, identify what is putting you under pressure and decide on a few realistic things you can do.

It does not need to be complicated.

A piece of paper or a note on your phone is enough.

Step 1: What is putting me under pressure?

Start by writing down the things that are currently causing you stress.

For example:

• work is extremely busy
• I am worried about money
• I am not sleeping properly
• Mum needs more help
• I have an appointment I am worried about
• there are problems with my housing
• I never seem to have any time to myself

Do not worry about solving anything yet.

The first step is simply getting the pressures out of your head and somewhere you can see them.

Step 2: What are my warning signs?

Think about how you know when stress is starting to affect you.

Your warning signs might include:

• becoming irritable
• sleeping badly
• headaches or muscle tension
• avoiding people
• putting things off
• struggling to concentrate
• constantly thinking about problems
• stopping things you normally enjoy

Try to identify your signs.

Knowing what tends to change when you are stressed can help you recognise increasing pressure earlier.

Step 3: What can I actually do something about?

Look at each source of stress and ask:

“Is there something practical I can do about this?”

If there is, write down the smallest useful next step.

For example:

Money worries
Next step: Find my latest bills and bank statement.

Too much work
Next step: Speak to my manager about priorities.

Housing problem
Next step: Write down the repairs that still need doing.

Worried about an appointment
Next step: Write down three questions I want to ask.

Keep the action specific and manageable.

You do not need to solve the entire problem in one step.

Step 4: What is outside my control?

Some sources of stress cannot be fixed by taking action.

Perhaps you are waiting for a decision, worried about somebody else’s health or dealing with something that has already happened.

Write these down separately.

Then ask:

“If I cannot control the situation, what could help me manage it?”

That might mean talking to somebody, getting reliable information, maintaining your normal routine or deliberately taking a break from thinking about the situation.

Managing something is different from solving it.

Both can be useful.

Step 5: What helps me feel better?

Think about things that genuinely help when you are under pressure.

These might include:

• going for a walk
• exercising
• listening to music
• spending time outside
• seeing a friend
• having some quiet time
• working on a hobby
• taking a proper break
• breathing or grounding exercises

Your list does not need to contain things you think should help.

Write down what actually works for you.

Step 6: Who can I ask for support?

Stress can become harder when you feel you have to manage everything alone.

Think about the people or organisations you could turn to.

You might write:

Someone I can talk to:
A friend, partner, relative or colleague.

Someone who could help practically:
A family member, manager, neighbour or another person you trust.

Professional support:
Your GP, another healthcare professional, counsellor or talking-therapy service.

For practical problems, the right support might be different. Money, benefits, housing, employment, caring responsibilities or legal problems may require information or advice from an appropriate organisation or professional.

Step 7: Choose three actions

Your stress plan should not become another overwhelming to-do list.

Choose just three realistic actions.

For example:

1. Tomorrow I will call about the bill I have been avoiding.

2. I will take a proper lunch break on Wednesday.

3. I will tell my partner that I have been feeling under pressure.

Once you have done those things, you can decide what comes next.

Keep your plan somewhere useful

Your stress action plan does not need to look perfect.

Keep it somewhere you can easily find it.

Review it occasionally and ask:

• What has improved?
• What is still causing pressure?
• Have my warning signs changed?
• What has actually helped?
• Is there something new I need support with?

You can change the plan whenever your circumstances change.

A simple stress action plan

You could use these six questions:

What is causing me stress?

What are my warning signs?

What can I do something about?

What is outside my control?

What helps me manage stress?

Who can I ask for support?

Then finish with:

My three next steps are:

1. __________________________

2. __________________________

3. __________________________

The aim is not to create the perfect plan.

It is to give yourself a clearer idea of what is happening and what you can do next.

When might I need more support?

If stress is continuing, becoming difficult to manage or significantly affecting your health, sleep, relationships, work or everyday life, consider seeking additional support.

You could speak to your GP or another healthcare professional.

Counselling or talking therapies may also help some people understand their sources of stress and develop ways of managing them.

2.2 – What Are the Signs of Stress?
2.7 – Practical Ways to Reduce Everyday Stress
2.9 – Managing Things You Can’t Control
11.5 – Identifying Your Stress Triggers
11.6 – Creating a Wellbeing Plan

General information only. This is not a diagnosis or a substitute for professional healthcare advice.