A printable one-pager to notice patterns without overthinking.
This is a practical tool you can use on your own, in your own time. It won't fix everything, but it gives you a concrete place to start with work stress — something to do, rather than just something to think about.
Why work stress is worth taking seriously
It's easy to treat work stress as background noise — the cost of being busy, of getting older, of just being a bloke. But the things we ignore rarely stay quiet. They leak into sleep, into patience, into the people we care about. Naming what's going on is the first move, and it's a bigger one than it looks.
You don't have to have the words for it yet. You just have to be willing to start.
A few things that actually hold
Steady beats dramatic. You don't need a perfect system — you need a couple of reliable anchors your week can lean on:
- Pick one small thing you can repeat, and do it whether or not you feel like it.
- Notice the moment it starts — the tightening, the shortening fuse, the pull to check out — and name it.
- Tell one person the honest version. Not everyone. One.
When to talk to someone
If work stress has been hanging around for weeks rather than days, that's worth taking seriously — and worth saying out loud to someone who gets it. Therapy isn't a last resort; it's somewhere to think clearly with another person in the room. When you're ready, the therapists here work with exactly this.
