Stress map

Daily action

Make a short stress map and choose one small move within your influence.

Day plan

1. Day 1: list sources of tension.
2. Day 2: mark how much influence you have over each source.
3. Day 3: choose one element partly within your influence.
4. Day 4: reduce chaos by 5 percent.
5. Day 5: let go of one thing outside your influence.
6. Day 6: check which stressor returns most often.
7. Day 7: choose a repeatable mapping ritual.

Safety

1. Stop if the experiment makes your condition or safety worse.
2. Do not treat the result as a diagnosis.
3. In a crisis, use local emergency or crisis support.

How to summarize

At least 5 stress maps and 5 small actions within your influence.