Overview
Fill this out as soon as you can after something upset or stressed you — ideally within a few hours while it's still fresh. Each slider has descriptions at both ends to help you pick your number. When you're not sure, go with your gut. It's more important to fill it out regularly than to get every number perfect.
Using the sliders: Each slider is a bar with a circle on it. Click and drag the circle left or right to set your number. On a phone or tablet, press and slide with your finger. Your current number shows to the right of the label.
Note on terminology: EQi stands for Equanimity Index — a score that shows how well you stayed balanced and in control. It is not the same as Emotional Intelligence (EQ).
What Kind of Situation Was It? — Descriptions
Pick the category that best fits what caused the upset. If more than one fits, choose the one that matters most.
People / Relationships
Something that happened with another person — a fight, feeling left out, criticism, or feeling like someone let you down or betrayed you. This includes family, friends, romantic partners, classmates, or coworkers.
School / Work
Stress related to school, a job, or your responsibilities — like pressure to perform, a bad grade or review, too much to do, conflicts with a teacher or boss, or worrying about your future.
Big Life Questions
Deep questions that are hard to shake — like "What's the point?", fears about death or loss, feeling lost about who you are, or wondering where you fit in the world. These feelings can be hard to put into words.
My Surroundings / Senses
Your surroundings caused the stress — too much noise, a crowded place, physical pain, extreme heat or cold, or a chaotic situation that threw off your day.
Financial
Stress about money — an unexpected expense, worrying about not having enough, or ongoing anxiety about financial stability for you or your family.
Health
Something related to your health or someone else's — a symptom, doctor's visit, illness, or worry about getting sick. This includes health anxiety even if nothing is actually wrong yet.
Inside My Own Head
The upset came from inside you — a sudden bad thought, feeling ashamed, being hard on yourself, a memory that hit you out of nowhere, or an inner conflict with no clear outside cause.
My Reaction & Steadiness
How Strongly I Reacted
How strong was your reaction on the inside — emotionally, mentally, or in your body? This is about what you felt inside, not what you showed on the outside. You can feel a lot on the inside while looking calm to others.
1 — barely noticed; no real activation10 — completely overwhelmed; lost functioning
How Steady I Felt
How steady and grounded did you feel during and after the situation? You can feel a strong reaction AND still stay steady — they're two separate things. Being calm on the outside doesn't mean you felt steady inside.
1 — completely destabilized; no ground10 — fully grounded throughout
Recovery Time (minutes)
How many minutes did it take before you felt normal enough to go back to your day? "Normal" here means you could focus and function again — not that you were totally over it emotionally.
0 — immediate; no disruption to functioning240 — four or more hours
Rumination Duration (hours)
How many hours did you spend replaying the event in your head after it was over? This is different from thinking it through to understand it better — this is when your thoughts just go in circles without helping you feel better or learn anything new.
0 — no rumination whatsoever24 — ruminated most of the day
My Thoughts & Self-Awareness
Could I See It Differently?
Were you able to think about the situation in more than one way — maybe see another person's side, or think of a different explanation? If you were completely locked into one view and couldn't shift, that's a low score, even if your view was right.
1 — locked in one interpretation; unable to shift10 — fluidly reframed; held multiple perspectives
Did I Expect the Worst?
How much were you imagining the worst possible outcome? Rate how much "worst case" thinking took over — not whether those fears made sense. Even if the worry wasn't realistic, if it felt that way, rate it honestly.
1 — no catastrophic thinking present10 — consumed by worst-case scenarios
Did I Notice My Feelings as They Happened?
Did you notice your own feelings and reactions while the situation was happening — not just afterward? A high score means you could watch yourself react in the moment, like having a part of your brain that was observing. This is one of the most important skills to build.
1 — only noticed in retrospect, hours later10 — noticed your feelings as they were happening
What Did I Learn About Myself?
After it was over, how much did you learn about yourself — your patterns, what sets you off, or how you respond? A high score means you came away with real insight, not just "that was stressful."
1 — no insight; it happened and passed10 — deep self-knowledge gained; meaningfully integrated
My Body & Actions
Body Tension / Stress Signs
How much did you feel stress in your body — racing heart, tight muscles, shallow breathing, stomach knot, heat, or shaking? Rate the strongest your body reaction got during the situation.
1 — body completely calm throughout10 — intense body stress, racing heart, very tense
Did I Stay in Control of My Actions?
Even if you felt a lot on the inside, were you able to control what you said or did? A high score means you chose your response instead of just reacting automatically. Being able to feel a lot without acting out is a big sign of emotional strength.
1 — acted impulsively without choosing10 — full choice and restraint maintained
Background Info
How Well Did I Sleep Last Night?
How well did you sleep the night before this happened? Sleep has a huge effect on how we handle stress — poor sleep makes everything harder to deal with.
1 — severely sleep-deprived or no sleep10 — fully rested; highly restorative sleep
How Was I Feeling Before This Happened?
How were you feeling right before this situation happened? If you were already tired, stressed, or in a bad mood, that makes reactions stronger. This helps us understand whether this is a pattern or just a bad day.
1 — very low; depleted; already dysregulated10 — centered; resourced; stable
Was I Already Dreading This?
If you knew this stressful thing was coming, how much were you dreading it beforehand? If it came out of nowhere, rate this as 1. Note: this score is flipped — the more you were dreading it, the lower your Steadiness score will be. It counts the same as the other three steadiness questions.
1 — no anticipation; event was unexpected10 — significant dread leading up to the event