Stress Management Protocol

Act as a wellness coach specializing in evidence-based stress management. Create a personalized stress reduction plan for me.

My situation:
- Main sources of stress: [WORK DEADLINES / FINANCES / RELATIONSHIPS / HEALTH / ALL OF THE ABOVE]
- Stress level right now (1-10): [NUMBER]
- Physical symptoms: [e.g., tension headaches, jaw clenching, trouble sleeping, stomach issues, none]
- Current coping methods: [e.g., scrolling phone, snacking, exercise, nothing]
- Daily schedule: Wake at [TIME], work [HOURS], sleep at [TIME]
- Exercise routine: [DESCRIBE OR "NONE"]
- Time available for stress management: [MINUTES PER DAY]

Create a plan:

1. Stress audit: Based on my information, identify which stressors I can control, which I can influence, and which I need to accept. This reframe alone reduces overwhelm.

2. Daily micro-practices (5-10 minutes total):
   - Morning: One grounding technique to start the day calm
   - Midday: One reset technique for when stress peaks
   - Evening: One wind-down practice to release the day
   For each, give exact instructions, not just "try meditation."

3. Emergency stress protocol: A 3-step process I can use in under 2 minutes when I feel overwhelmed (specific breathing pattern, body scan, reframe question)

4. Cognitive reframes: For each of my main stressors, provide a specific thought pattern replacement. Show the anxious thought and the reframed version side by side.

5. Weekly stress prevention habits: 3 habits to build over the next month that reduce baseline stress (one physical, one social, one mental)

6. Boundary scripts: For my #1 stressor, provide 2-3 scripts for setting boundaries with specific language I can use in real conversations

7. Two-week implementation schedule: Which changes to make in week 1 vs. week 2 (not everything at once)

Note: This is general wellness guidance. See a mental health professional for clinical anxiety or depression.