Digital Stress Check (Week 7) Worksheet 1

Name:

Date:

📱 Part 1: Digital Stress Symptoms Check

1. Tick any symptoms you've experienced in the past week:

Eye strain or headaches from screens

Trouble sleeping after using devices

Feeling anxious when away from your phone

Neck or back pain from poor posture

Feeling overwhelmed by notifications

Difficulty concentrating on non-screen tasks

Suggested Answers: Common symptoms include eye strain, trouble sleeping, and feeling anxious when away from devices.

2. How many hours per day do you estimate you spend on screens? (Include school, entertainment, social media)

Less than 4 hours

4-6 hours

7-9 hours

More than 9 hours

Suggested Answers: Encourage students to reflect on their screen time and consider how it affects their wellbeing.

3. When you can't access your phone or internet, how do you usually feel?

Relaxed and unbothered

A bit restless but manageable

Anxious or worried

Very stressed or panicked

Suggested Answers: Responses may vary; discuss feelings of anxiety or relief when disconnected.

🤔 Part 2: Reflection Questions

4. Describe one way that digital technology has negatively affected your wellbeing recently:

Suggested Guidance: Look for common themes such as social media comparison, distraction, or sleep disruption.

5. What time of day do you find yourself most stressed about digital devices or social media? Why do you think this happens?

Suggested Guidance: Encourage students to identify patterns and triggers for their stress.

6. Complete this sentence: "I feel most digitally overwhelmed when ________________"

Suggested Guidance: Responses may include being bombarded with notifications or during busy social media times.

💡 Part 3: Creating Your Digital Wellness Plan

7. Choose TWO strategies you could try this week to reduce digital stress:

Set specific times to check social media

Use "Do Not Disturb" mode during study/sleep

Take regular breaks from screens (20-20-20 rule)

Create a phone-free zone in your bedroom

Practice mindfulness or breathing exercises

Spend more time in nature without devices

Suggested Answers: Any two strategies are valid; encourage students to choose what resonates with them.

8. Who could you talk to if digital stress becomes overwhelming? List two people or resources:

1. _________________________________

2. _________________________________

Suggested Guidance: Suggest trusted friends, family members, or school counselors as resources.

9. Write one positive digital habit you want to develop:

Suggested Guidance: Encourage students to think of habits that promote balance, such as limiting screen time or engaging in offline activities.

Digital Stress Check

Digital Stress Check (Week 7) Worksheet 1

📱 Part 1: Digital Stress Symptoms Check

🤔 Part 2: Reflection Questions

💡 Part 3: Creating Your Digital Wellness Plan

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