Stress-Awareness Exercise Template printable pdf download

Stress-Awareness Exercise Template

Stress-Awareness Exercise

Biodots are one technique that can help us to become more aware of

how we experience everyday events and where the areas are in our life

that may be causing us to feel negative stress.

An effective way to become aware of stress that

we experience but don’t consciously register is

through the use of Biodots. Biodots are liquid

crystals that change color in response to changes

in body temperature. The dot which is applied to

one’s skin uses this color code: blue (very

relaxed), turquoise (relaxing), green (involved),

yellow (unsettled), amber (tense), black (very

tense). Biodots can be used to build awareness of

one’s body and mind; to increase awareness of

how one feels, physically and emotionally, when

relaxed and when tense. After applying the

Biodot, it is left on for at least 10 hours, and

during that time, it should be checked at least

VIOLET

once an hour, especially when one feels relaxed

or tense. If the following are noted each time the dot is checked, it can help one to become more aware of

situations when experiencing stress: the time, the color of the dot, activity, emotional state, and physical

state.

(It is important to be aware that biodots are not always an accurate indicator of stress, but they do often

provide clues. Biodots change color as a result of skin temperature, so that if you are in a cold

environment, lack of color change would likely be related at least in part to reduced skin temperature.)

Name:________________________________Date:________________________________

Time Stress-Level

Activity

Emotional Feelings

Physical Feelings

(color)

Adapted from Chudnofsky & Malloy (2008). Education Initiative. Benson Henry Institute for Mind Body Medicine. Boston, MA.

LAV.2010

Stress-Awareness Exercise Template