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You and your stress (Stress symptoms exercise)
- 1. You and your stress (Symptoms of stress exercise) Marc Kirby
- 2. The aim of this exercise is to: ❑ ‘normalise’ your experience of stress (these symptoms are common) ❑ recognise the different response areas and how they can feed each other ❑ identify your own experience of stress ❑ recognise that making a helpful change in one of the areas can impact all of the areas ❑ encourage you to take a small step as you deem necessary to prevent/manage your stress Stress symptoms exercise
- 3. PHYSICAL • headaches • indigestion • breathlessness • palpitations • nausea • tiredness • vague aches/pains • skin irritation • excessive sweating • clenched fist/jaw • diarrhoea • cold hands or feet • neck ache MENTAL • indecision • memory failing • distracted easily • loss of concentration • bad dreams • worrying • muddled thinking • make mistakes • less intuitive • less sensitive • negative thoughts • demotivated • over sensitive • undervalue self EMOTIONAL • irritability • more gloomy • drained • tense • cynical • alienated • nervous, apprehensive • pointlessness • loss of confidence • less s’faction in life • reduced self- esteem • cry easily BEHAVIOURAL • unsociability • restlessness • overeating/ appetite loss • disturbed sleep • drink more • libido affected • not looking after oneself • accident prone • unable to unwind • increased problems at home • low productivity TYPICAL SYMPTOMS OF STRESS
- 4. MENTAL BEHAVIOURAL PHYSICAL EMOTIONAL The 4 main stress response areas We tend to experience stress in these four main areas
- 5. The 4 main stress response areas MENTAL BEHAVIOURAL PHYSICAL EMOTIONAL We’re exploring here how one area feeds into the other: we experience a ‘Mental’ symptom which feeds into the ‘Emotional’ and ‘Behavioural’ and so on.(These arrows can of course go across as well as around). This can become a ‘vicious cycle’. However, because it’s a cycle, we’ll note that making a helpful change in one area can impact all the areas.
- 6. PHYSICAL • headaches • indigestion • breathlessness • palpitations • nausea • tiredness • vague aches/pains • skin irritation • excessive sweating • clenched fist/jaw • diarrhoea • cold hands or feet • neck ache MENTAL • indecision • memory failing • distracted easily • loss of concentration • bad dreams • worrying • muddled thinking • make mistakes • less intuitive • less sensitive • negative thoughts • demotivated • over sensitive • undervalue self EMOTIONAL • irritability • more gloomy • drained • tense • cynical • alienated • nervous, apprehensive • pointlessness • loss of confidence • less s’faction in life • reduced self- esteem • cry easily BEHAVIOURAL • unsociability • restlessness • overeating/ appetite loss • disturbed sleep • drink more • libido affected • not looking after oneself • accident prone • unable to unwind • increased problems at home • low productivity TYPICAL SYMPTOMS OF STRESS
- 7. PHYSICAL • headaches • indigestion • breathlessness • palpitations • nausea • tiredness • vague aches/pains • skin irritation • excessive sweating • clenched fist/jaw • diarrhoea • cold hands or feet • neck ache MENTAL • indecision • memory failing • distracted easily • loss of concentration • bad dreams • worrying • muddled thinking • make mistakes • less intuitive • less sensitive • negative thoughts • demotivated • over sensitive • undervalue self EMOTIONAL • irritability • more gloomy • drained • tense • cynical • alienated • nervous, apprehensive • pointlessness • loss of confidence • less s’faction in life • reduced self- esteem • cry easily BEHAVIOURAL • unsociability • restlessness • overeating/ appetite loss • disturbed sleep • drink more • libido affected • not looking after oneself • accident prone • unable to unwind • increased problems at home • low productivity *Note down 3 from each column that affect you the most
- 8. PHYSICAL • headaches • indigestion • breathlessness • palpitations • nausea • tiredness • vague aches/pains • skin irritation • excessive sweating • clenched fist/jaw • diarrhoea • cold hands or feet • neck ache MENTAL • indecision • memory failing • distracted easily • loss of concentration • bad dreams • worrying • muddled thinking • make mistakes • less intuitive • less sensitive • negative thoughts • demotivated • over sensitive • undervalue self EMOTIONAL • irritability • more gloomy • drained • tense • cynical • alienated • nervous, apprehensive • pointlessness • loss of confidence • less s’faction in life • reduced self- esteem • cry easily BEHAVIOURAL • unsociability • restlessness • overeating/ appetite loss • disturbed sleep • drink more • libido affected • not looking after oneself • accident prone • unable to unwind • increased problems at home • low productivity tiredness over sensitive loss of confidence unsociability alienated undervalue self negative thoughts unable to unwind EXAMPLE OF THE CYCLE THAT CAN ESTABLISH ITSELF
- 9. Going forward Let’s think about what you might be able to do/to try in one or more of the response areas to prevent or mitigate the negative effects that stress can have……… What small step can you take today?
- 10. The aim of this exercise has been to: ❑ ‘normalise’ your experience of stress (these symptoms are common) ❑ recognise the different response areas and how they can feed each other ❑ identify your own experience of stress ❑ recognise that making a helpful change in one of the areas can impact all of the areas ❑ encourage you to take a small step as you deem necessary to prevent/manage your stress Stress symptoms exercise
- 11. You and your stress (Symptoms of stress exercise) Marc Kirby www.stressmanagementplus.com info@stressmanagementplus.com