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Real-Life Examples: How People Deal With Stress, Anxiety, and Overwhelm

Five different people, five real-life situations — from exam stress and money worries to perimenopause, empty nest anxiety, and career decisions. Each example shows how listing, scoring, and deciding turns overwhelm into clear next steps.

Exam stress and school pressure — Mia, 16

High school student balancing exams, friendships, and family expectations.

What is the issue?How much is it impacting you?How much influence do you have?How should you solve this issue?What can you do to get started? Who can help?Complete?How do you feel about this now?
Maths exam next Tuesday9 / 10Fully in my controlDo NowDo past papers tonight and tomorrow. Ask teacher about Q5 type.YesActually felt okay in the exam. Glad I prioritised this.
Drama with my friend group — who to sit with at lunch6 / 10I can influence itDo LaterTalk to Jess one-on-one. Avoid picking sides in the group chat.No—
Mum and Dad arguing again — can't focus at home8 / 10Not in my controlDiscardNot my job to fix. Use library after school when it's bad.No—
History essay due Friday7 / 10Fully in my controlDo NowDraft intro tonight. Conclusion by Thursday.YesDone. Handed in on time.
No idea what I want to do after school5 / 10Fully in my controlDo LaterBook a careers chat. Not something to solve this week.No—

Impact plot

Delegate
Do Now
50403020101
45
35
16
18
15
Discard
Do Later

Each dot is one problem. Vertical position is how much it’s impacting you (low to high). Horizontal position is “In my control”: left = out of your control, centre = you can influence it, right = fully in your control. This spreads the dots so you can see both impact and control at a glance.

The four quadrants are Delegate, Do Now, Discard, and Do Later have a scoring system. The higher the score, the more impact it has on you. Do Now has a multiplier of 5, Delegate has a multiplier of 4, Do Later has a multiplier of 3, and Discard has a multiplier of 2.

Money worries and early career pressure — Jake, 22

Early 20s apprentice juggling trade course, job site, and money worries.

What is the issue?How much is it impacting you?How much influence do you have?How should you solve this issue?What can you do to get started? Who can help?Complete?How do you feel about this now?
Need to buy new drill and bits — current one's rooted8 / 10Fully in my controlDo NowCompare Bunnings vs total tools. Get it this weekend.No—
Foreman had a go at me in front of the crew7 / 10I can influence itDo LaterChat to my TAFE mentor. Ask what I could do different next time.No—
Rent due — tight this fortnight9 / 10Fully in my controlDo NowAlready transferred. Cut back on takeaways for two weeks.YesPaid. Sorted.
Everyone else seems to have their shit together and I don't6 / 10Fully in my controlDiscardComparison isn't helpful. Focus on my own progress.No—
Certificate III exam in six weeks8 / 10Fully in my controlDo LaterBlock study time each Sunday. Get the study guide from TAFE.No—
Footy passing needs work, feel like I cost the team the game7 / 10Fully in my controlDo LaterGet to training Thursday. Do 10 mins of passing practice after each training session for the next 4 weeks.No—

Impact plot

Delegate
Do Now
50403020101
40
45
12
21
21
24
Discard
Do Later

Each dot is one problem. Vertical position is how much it’s impacting you (low to high). Horizontal position is “In my control”: left = out of your control, centre = you can influence it, right = fully in your control. This spreads the dots so you can see both impact and control at a glance.

The four quadrants are Delegate, Do Now, Discard, and Do Later have a scoring system. The higher the score, the more impact it has on you. Do Now has a multiplier of 5, Delegate has a multiplier of 4, Do Later has a multiplier of 3, and Discard has a multiplier of 2.

Career vs family decisions and financial stress — Sam, 28

Late 20s woman weighing up career push versus starting a family.

What is the issue?How much is it impacting you?How much influence do you have?How should you solve this issue?What can you do to get started? Who can help?Complete?How do you feel about this now?
Promotion vs trying for a baby — timeline feels impossible9 / 10Fully in my controlDo NowTalk to Alex this week. Then book one session with a counsellor to unpack it.No—
Mum keeps asking when we're having kids7 / 10Not in my controlDiscardHer expectations aren't my to-do list. Change the subject.No—
Car needs a service — brake noise and overdue service7 / 10Fully in my controlDelegateAsk Alex to book it in this week. Get a quote from the usual place first.No—
Want to save for a holiday but never get ahead6 / 10Fully in my controlDo LaterSet up automatic transfer on payday. Even $50 a fortnight.No—
Credit card balance creeping up again8 / 10Fully in my controlDo NowStop using it for daily stuff. Pay more than minimum this month.No—
Current job feels stagnant — is it worth staying?5 / 10I can influence itDo LaterUpdate CV. Have a coffee with someone in the role I'd want next.No—

Impact plot

Delegate
Do Now
50403020101
28
45
40
14
18
15
Discard
Do Later

Each dot is one problem. Vertical position is how much it’s impacting you (low to high). Horizontal position is “In my control”: left = out of your control, centre = you can influence it, right = fully in your control. This spreads the dots so you can see both impact and control at a glance.

The four quadrants are Delegate, Do Now, Discard, and Do Later have a scoring system. The higher the score, the more impact it has on you. Do Now has a multiplier of 5, Delegate has a multiplier of 4, Do Later has a multiplier of 3, and Discard has a multiplier of 2.

Perimenopause, sleep problems, and juggling family life — Jo, 43

Early 40s woman navigating perimenopause, work, and feeling like herself again.

What is the issue?How much is it impacting you?How much influence do you have?How should you solve this issue?What can you do to get started? Who can help?Complete?How do you feel about this now?
Can't sleep — waking at 3am every night9 / 10I can influence itDo NowBook GP. Ask about sleep and perimenopause. Try magnesium and no screens after 9.No—
School fees due next month — need to sort payment plan7 / 10Fully in my controlDo NowRing the office. Ask about instalments. Check if we're eligible for any help.No—
Snapping at the kids over nothing8 / 10Fully in my controlDo LaterExplain it's not them. One calm activity together this weekend.YesHad a good talk. They get it a bit more now.
Dentist — haven't been in over two years, keep putting it off6 / 10I can influence itDelegateAsk Kevin to book the check-up for the whole family next week at the place next door to his work.No—
Netball club committee meeting Thursday — I'm secretary, agenda not done6 / 10Fully in my controlDo NowDraft tonight. Email by Wednesday. Ask vice-sec to take minutes.No—
Mum's specialist results — she's really anxious about them7 / 10Not in my controlDo LaterNot my results to fix. Go with her if she wants. Let the doctor do the talking.No—

Impact plot

Delegate
Do Now
50403020101
24
45
35
30
24
21
Discard
Do Later

Each dot is one problem. Vertical position is how much it’s impacting you (low to high). Horizontal position is “In my control”: left = out of your control, centre = you can influence it, right = fully in your control. This spreads the dots so you can see both impact and control at a glance.

The four quadrants are Delegate, Do Now, Discard, and Do Later have a scoring system. The higher the score, the more impact it has on you. Do Now has a multiplier of 5, Delegate has a multiplier of 4, Do Later has a multiplier of 3, and Discard has a multiplier of 2.

Empty nest, retirement anxiety, and finding purpose again — David, 56

Mid 50s man, kids left home, retirement on the horizon — rethinking purpose.

What is the issue?How much is it impacting you?How much influence do you have?How should you solve this issue?What can you do to get started? Who can help?Complete?How do you feel about this now?
House feels empty since the kids moved out — bored and a bit lost8 / 10Fully in my controlDo NowJoin the men's shed. Book a weekend away with Helen.YesWent to the shed. Good bunch. Feeling less adrift.
Will we have enough for retirement?8 / 10Fully in my controlDo LaterGet a proper review with the financial adviser. No more guessing.No—
Helen wants to travel more — I've been putting it off7 / 10I can influence itDo LaterPick one trip to plan together. Commit to a date.No—
Haven't had a proper health check in years7 / 10Fully in my controlDo NowBook GP for full check-up. Bloods, BP, the lot.No—
What am I actually for now?6 / 10Fully in my controlDo LaterBig question but not one to 'solve' in a day. Let it sit. Focus on small steps.No—

Impact plot

Delegate
Do Now
50403020101
40
35
24
21
18
Discard
Do Later

Each dot is one problem. Vertical position is how much it’s impacting you (low to high). Horizontal position is “In my control”: left = out of your control, centre = you can influence it, right = fully in your control. This spreads the dots so you can see both impact and control at a glance.

The four quadrants are Delegate, Do Now, Discard, and Do Later have a scoring system. The higher the score, the more impact it has on you. Do Now has a multiplier of 5, Delegate has a multiplier of 4, Do Later has a multiplier of 3, and Discard has a multiplier of 2.

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