Track cumulative stress burden distinguishing Type 1 (energy deficit) from Type 2 (ongoing conflict). Trigger keywords: burnout, stress load, exhausted, overwhelmed, chronic stress, allostatic, wear and tear.
Symptoms: Fatigue despite rest, poor recovery, getting sick, cognitive fog Questions: Getting 7-8h sleep? Eating well? True rest periods? Exercise? Fix: Add resources — more sleep, better nutrition, actual rest
Symptoms: Sleep adequate but unrefreshing, anxiety/rumination, feeling trapped Questions: Chronic conflict? Effort-reward imbalance? Lack of control? Values conflict? Fix: Address the source — boundaries, structural changes, exit planning
Weekly: Count physical/psychological/behavioral stress indicators. 0-3 = monitor | 4-6 = intervene this week | 7+ = immediate action.
Daily (30 sec, rate 1-10): Morning Energy, Recovery Quality, Baseline Anxiety. Warning: Morning Energy < 5 for 3+ days.
| Type | Actions |
|---|---|
| Type 1 | Protect sleep, recovery blocks, nutrition, calibrate exercise |
| Type 2 | Name the conflict, audit what's changeable, set boundaries, exit planning |
| Both | DMN reset, quality social time, nature, professional support |
Type 1 and Type 2 co-occur — check for both. Fix Type 1 (resources) before addressing Type 2 (conflict).