The first step to developing a stress management plan includes a thorough assessment of the stress you are currently experiencing. The following resources include checklists and exercises to help you familiarize yourself with your current stress levels. Choose the exercises that are most applicable to your current circumstances, whether that be work stress or specific symptoms experienced.
A. Quick Stress Management Checklists
1) Quick Stress Assessment:
Check all statements which apply to you:
__ Do you schedule more activities than you can handle into a day's work?
__ Do you worry chronically?
__ Are you addicted to excitement, stimulation?
__ Do you tend to be overly concerned about what people think?
__ Are you a multi-tasker?
__ Are you an over-achiever or perfectionist?
__ Do you neglect to practice self-nurturing activities?
Affirmative responses to any of the above statements indicate a need for improved awareness and management of your current stress levels.
2) Holmes-Rahe Social Readjustment Rating Scale:
The following scale allows you to estimate your general life stress values. A checklist is listed for both adult and youth stress. Circle the scores of the events that relate to you, and add them up for a total score, or you may complete the survey electronically on either of the following websites: http://www.mindtools.com/pages/article/newTCS_82.htm or http://www.cliving.org/lifestresstestscore.htm
Table X.1. Adult Stress Scale |
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Death of spouse |
100 |
Foreclosure of mortgage or loan |
100 |
Divorce |
60 |
Sleep less than 8 hours per night |
60 |
Menopause |
60 |
Change in responsibilities at work |
25 |
Separation from living partner |
60 |
Trouble with in-laws, or with children |
25 |
Jail term or probation |
60 |
Outstanding personal achievement |
25 |
Death of close family member other than spouse |
60 |
Spouse begins or stops work |
20 |
Serious personal injury or illness |
45 |
Begin or end school |
20 |
Marriage or establishing life partnership |
45 |
Change in living conditions (visitors in the home, change in roommates, remodeling house) |
20 |
Fired at work |
45 |
Change in personal habits (diet, exercise, smoking, etc.) |
20 |
Marital or relationship reconciliation |
40 |
Chronic allergies |
20 |
Retirement |
40 |
Change in work hours or conditions |
15 |
Change in health of immediate family member |
40 |
Moving to new residence |
15 |
Work more than 40 hours per week |
35 |
Presently in pre-menstrual period |
15 |
Pregnancy or causing pregnancy |
35 |
Change in schools |
15 |
Sex difficulties |
35 |
Change in religious activities |
15 |
Gain of new family member |
35 |
Change in social activities (more or less than before) |
15 |
Business or work role change |
35 |
Minor financial loan |
10 |
Change in financial state |
35 |
Change in frequency of family get-togethers |
10 |
Death of a close friend (not a family member) |
30 |
Vacation |
10 |
Change in number of arguments with spouse or life partner |
30 |
Presently in winter holiday season |
10 |
Mortgage or loan for a major purpose |
25 |
Minor violation of the law |
5 |
Total Score |
|
Scoring:
0-149: low stress level
150-199: mild life changes
200-299: moderate stress level
300 +: high stress level
Table X.2. Youth Stress Scale |
|||
Death of parent, spouse, boyfriend/girlfriend |
100 |
Change in work responsibilities |
35 |
Divorce (of yourself or your parents) |
65 |
Change in financial state |
30 |
Puberty |
65 |
Death of a close friend (not a family member) |
30 |
Pregnancy (or causing pregnancy) |
65 |
Change to a different kind of work |
30 |
Marital separation or breakup with boyfriend/girlfriend |
60 |
Change in number or arguments with mate, family or friends |
30 |
Jail term or probation |
60 |
Sleep less than 8 hours per night |
25 |
Death of other family member (other than spouse, parent or boyfriend/girlfriend) |
60 |
Trouble with in-laws or boyfriend's or girlfriend's family |
25 |
Broken engagement |
55 |
Outstanding personal achievement (awards, grades, etc.) |
25 |
Engagement |
50 |
Mate or parents start or stop working |
20 |
Serious personal injury or illness |
45 |
Begin or end school |
20 |
Marriage |
45 |
Change in living conditions (visitors in the home, remodeling house, change in roommates) |
20 |
Entering college or beginning next level of school (starting junior high or high school) |
45 |
Change in personal habits (start or stop a habit like smoking or dieting) |
20 |
Change in independence or responsibility |
45 |
Chronic allergies |
20 |
Any drug and/or alcoholic use |
45 |
Trouble with the boss |
20 |
Fired at work or expelled from school |
45 |
Change in work hours |
15 |
Change in alcohol or drug use |
45 |
Change in residence |
15 |
Reconciliation with mate, family or boyfriend/girlfriend (getting back together) |
40 |
Change to a new school (other than graduation) |
10 |
Trouble at school |
40 |
Presently in pre-menstrual period |
15 |
Serious health problem of a family member |
40 |
Change in religious activity |
15 |
Working while attending school |
35 |
Going in debt (you or your family) |
10 |
Working more than 40 hours per week |
35 |
Change in frequency of family gatherings |
10 |
Changing course of study |
35 |
Vacation |
10 |
Change in frequency of dating |
35 |
Presently in winter holiday season |
10 |
Sexual adjustment problems (confusion of sexual identify) |
35 |
Minor violation of the law |
5 |
Gain of new family member (new baby born or parent remarries) |
35 |
|
|
Total Score |
|
Scoring:
0-149: low stress level
150-199: mild life changes
200-299: moderate stress level
300 +: high stress level
3) Professional Life Stress Scale:
Professional responsibilities on their own can have a dramatic impact on stress levels in general, both in and out of the workplace. The Mayo Clinic has helpful information on managing work stress levels: http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369
B. Listing Problematic Stressors
Using Table X.1 and Table X.2 as guides, write down key stressors in your life that are of concern to you. Make these lists as detailed as possible, as they can serve as a basis for forming a coherent stress management program. This should fall into multiple areas, including:
- Work
- Personal relationships or family life
- Habits, i.e., eating, exercising
C. Recognizing Signs of Stress
Stress unchecked can have an insidious effect physically, mentally, and spiritually. Consider how you feel from physical, emotional, and behavioral standpoints, and write it down. Use the following table from MayoClinic.com as a guide: https://www.mayoclinic.com/health/stress-symptoms/SR00008_D.
Recognition of such symptoms is critical to managing your stress levels. Consider symptoms from physical, emotional, and behavioral sources.
- Physical symptoms: headache, fatigue, high blood pressure, shortness of breath
- Emotional symptoms: anxiety, worrying, depression, mood swings, depression
- Behaviors: increased smoking or alcohol use, overeating
D. The Influence of Personality
Personality must also be factored into the stress equation. The way one interprets and processes stress in one's life has a tremendous impact on the health outcomes realized. While some persons assume a more serious and competitive approach to life, others are more easygoing.
Type A & B Personality Types
Cardiologists Meyer Friedman and Ray Rosenman created the Western Collaborative Group Study epidemiological project in the 1950s and 1960s, where they developed the typology of type A and B personalities. While type A personality qualities include physical and mental acuity, a quick pace, competitiveness, impatience, and difficulty relaxing and waiting, type B personalities exhibit a more relaxed approach to life and its challenges. Not surprisingly, individuals with type B personalities experience less stress and are less likely to develop heart disease than are those with type A personalities (Manning et al., 1999).
Complete one of the following tests on personality type:
http://www.psych.uncc.edu/pagoolka/TypeAB.html
http://psychologytoday.psychtests.com/yahoo/anxiety/type_a_r_access.html
Hardiness/Resilience
Being hardy or resistant to stress typifies a person who can remain healthy and balanced despite an ample work load. Essentially, this person lives in alignment with inner values. Susan Kobasa typified the concept of the hardy personality in 1979, involving the traits of commitment, control, and challenge. Essentially, hardy people live according to their values and commitments to self, family, work, the community, and other goals. They assume responsibility for both personal successes and failures, and believe that they have the power to influence the course of one's destiny. Moreover, obstacles or problems are viewed as challenges and an opportunity for further growth, rather than threats.
Take a personality hardiness test at the following website: http://www.mhhe.com/catalogs/sem/hhp/student/labs/index.mhtml?file=/catalogs/sem/hhp/labs/stress/04