A snapshot of where things stand — and your personalized coping menu
Free Interactive Tool · Psychology of Eating
Stress Inventory & Coping Menu
Map where your stress is really coming from. Honestly assess what's helping and what isn't. Build a coping toolkit you'll actually use.
Step 1 Rate your stressorsStep 2 Audit your copingStep 3 Build your menu
Your Progress
Complete all three steps to generate your summary
1
Stressor Inventory
2
Coping Audit
3
Build Your Menu
Step 1 of 3 · Stressor Inventory
Where is your stress actually coming from?
Rate each area of your life from 1–10. 1 = not a stressor, 10 = significant ongoing stress. Be honest — this is for you only.
Before you start: This asks you to name your stressors, which can itself feel uncomfortable. You don't need to solve anything today — you're just mapping the landscape so you can respond more intentionally.
Step 1 of 3
Step 2 of 3 · Coping Audit
What are you already doing — and is it actually helping?
Click each thing you currently do to manage stress, then mark whether it genuinely helps or tends to make things worse.
No judgment here. Every item on this list is something humans do. Some are genuinely adaptive, some aren't, and many depend entirely on context. The goal is honest awareness, not a report card.
Step 2 of 3
Step 3 of 3 · Build Your Coping Menu
Your personalized coping toolkit
Browse evidence-based techniques organized by time required. Click any card to add it to your menu. Choose what fits your actual life — not an idealized version of it.
The goal isn't a perfect list. Aim for 3–5 techniques across different time brackets — something for a 2-minute window when you're overwhelmed, something for a 15-minute break, and one sustained practice. Variety matters because your capacity varies day to day.
Your Coping Menu
Techniques you've selected — this becomes your printable toolkit