Stress diary guide 1. stressors


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Stress diary guide: Stressors and causes or triggers of stress.

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Stress diary guide 1. stressors

  1. 1. Stress Diary Journal Guides Guide 1: Stressors HP Stressors Stressors Types Physical EnvironmentStressors list • Noise • Poor Lighting • Heat • Confined SpacesWhat are stressors? Social InteractionIt is often the perception of growth or advancement. Additionally, there may be no • Rudenessthings that causes stress. Here  Insufficient training or specific reason for developing • Bossinessare some of the most common poor study techniques stress. It may result from • Aggressivenessreasons we get stressed:  Overcrowding many years of minor problems, • Bullying  Unrealistic Expectations or on-going, long-term Long hours  Noise and pollution problems such as illness of a Heavy workload... close family member. Organisational Infrequent breaks Other stressors (or the • Rules Boredom anticipation of them) can lead Simply, stress can be caused • Regulations Tasks that don’t utilise to stress: by anything. • Deadlines peoples skills Poorly defined goals and  Pressure to perform Short-term stress, such as job/task specifications (school, sports, sexually, giving a speech or going for an interview, are finite, has a short Major Life Events Too much responsibility. socially or Home) • Birth Poor management or  Threats of physical vio- and immediate focus and, • Death teaching style lence therefore, less problematic. • Transfer People are not involved in  Money worries It is though, our perception of • Promotion decision- making  Arguments both the event and our ability to • Marital problems Poor communication  Family conflicts cope, deal with it, or overcome Lack of support or help  Divorce it [our Self-Efficacy], that from co-workers and  Bereavement causes the problem. Daily Hassles supervisors/teachers or  Unemployment • Commuting staff  Moving house • Mechanical breakdowns Job insecurity  Alcohol or drug abuse. Lack of opportunity for & Internal ConflictsS tress Factors - Which factors influence stress at work?In recent times, there has been or hot and cold temperatures. • Noiseincreasing interest in distin- Physical internal stressors • Poor Lighting ‘Indentifyingguishing the effects of physical include things like infections or • Heatand psychosocial workplace inflammation. • Confined Spaces and knowingstressors on the aetiology of your stressorswork-related health disorders External psychological Social InteractionGenerally, people are prone to stressors are such things as • Rudeness are halfway toeither internal or external poor working conditions or • Bossiness cancellingstressors, and both types have conflicting relationships. • Aggressivenessphysical or psychological ori- External psychological stress- • Bullying them out’gins. Physical external stress- ors include:ors include unpleasant environ- Organisationalmental conditions such as pain Physical Environment • Rules
  2. 2. Page 2 S tress at work • Regulations situation. These stressors are Mind traps • Deadlines anxieties about events that may • Unrealistic expectations or may not happen, and the • Taking things personally Major Life Events stress response continues to • All or nothing thinking • Birth be active as long as one is • Exaggeration • Death worrying about it. The internal • Rigid thinking • Transfer psychological stressors • Promotion include: Personality traits • Marital problems • Perfectionists Lifestyle choices • Workaholics Daily Hassles • Caffeine • Commuting • Lack of sleep Stress can affect your overall • Mechanical breakdowns • Overloaded schedule performance and for some could result in serious ill health Internal psychological stress Negative self – talk - both mental and physical. can often be the most harmful • Pessimistic thinking Such ailments as hypertension, because there is frequently no • Self criticism coronary thrombosis, migraine resolution to the stressful • Over analysing and peptic ulcers are only a few E ffect of S tress on work performance “ Modern of the illnesses recognized as equates with professional and unsocial or excessive having a stress-related success and people crave for hours. society is background. In the workplace it status and abhor failure. The driven by has been seen, through demand for monetary Overwork: Stress may occur on-going research, to have a success / professional status through inability to cope with work” very detrimental effect. is simply overwhelming. the technical or intellectual Common causes of stress demands of a particular task. within the workplace include: Working Conditions: Physical Circumstances such as long and mental health is adversely hours, unrealistic deadlines and The Drive for Success: affected by unpleasant working frequent interruptions will Modern society is driven by conditions, such as high noise compound this. ‘work’. Personal adequacy levels, lighting, temperature Working conditions and S tress Under-work: This may arise with their personal, social and alter psychological, from boredom because there is family values. physiological and behavioural not enough to do, or because a routines such as promotion, job is dull and repetitive. Responsibility: The greater the retirement and redundancy are level of responsibility the particularly stressful. Uncertainty: About the work - greater the potential level of role objectives, responsibilities, stress Stress Therapy are available as and expectations, and a lack of a professional service. communication and feedback Relationships at work: Good can result in confusion, relationships with colleagues helplessness, and stress. are crucial. Open discussion is essential to encourage positive Conflict: Stress can arise from relationships. work which the individual does Copyright © not want to do or that conflicts Changes at work: Changes that
  3. 3. Page 3 Stressors list Identify Your Stressors from this listNo Stressor Type Yes Maybe No1 Workplace Stress: Some of the biggest causes of stress in the workplace: low wages, har- assment, performance appraisals, threat of layoff, obnoxious bosses, annoying co-workers,2 Family Stress: A few family stressors: interference, long-distance, rivalry, labels, family history, expectations, communication, comparisons, roles, secrets, educating children, dys-3 Relationship Stress: A few relationship stressors: communication, loyalty, honesty, emotional abuse, assault and other violence, betrayal, compatibility, affairs, unplanned pregnancy, sexual4 Dating Stress: A few dating stressors: blind dates, first dates, online dating, sexually- transmitted diseases, date-rape drugs, contraceptives, drinking, drugs, drinking and driving,5 Gambling Stress / Addiction: Some of the biggest causes of stress for gamblers: loan sharks, racking up debt, addiction, knowing limits, gangs, recovery, relapse, violence, depend-6 Credit & Debt Stress: A few credit and debt stressors: debt load, mortgages, house pay- ments, late payments, credit rating, interest rates, bankruptcy, collections, debt settlement,7 Holiday Stress: A few holiday stressors include: missing work, vacation planning, getting lost, dealing with borders and passports, air travel, communication, cultural issues, cost, language8 School / Academic Stress: A few education-related stressors: deadlines, tests, studying, overwhelming workload, rules, conflicts with instructors, conflicts with other students, course9 Emotional/Mental Stress: A few mental stressors: fear, self-expectations, embarrassment, feelings, attitude, needs, wants, goals, lack of goals, illness, drugs, head games, friendships,10 Parenting Stress: A few of the biggest causes of stress for parents: discipline, education, behaviour, neglect, proper care, money, time, communication, chores, routines, health care,11 Marriage Stress: A few of the biggest stressors for married couples: wedding planning, in- laws, religion, money, children, the holiday season, housing, cohabitation, personal space,12 General Financial Stress: General financial stressors include the following: financial planning, savings, banking, earning enough income, having multiple sources of income, money scams,13 Societal stress: Expectations, sanctioning of norms, taking and up-keeping values of society, Media influence, ‘must have’ stressors, your role determined, restrictions and controls, laws Are these some of yours? Cope with it by joining in @ Copyright ©
  4. 4. The Stress Diaries we have availablePage 4The Stress Diary JournalThis 4 week programme to complete stress mastery, is an invaluable tool to effectively manage your stress -to gain insight and explore self understanding. The Stress Diary Journal allows you to record your daily stressincidents & to monitor these incidents and analyse them – on a daily basis, for a period of 4 weeks. Divided into4 weekly sections for you to master your stress progressively and more competently, it helps you review yourinitial appraisals, stress responses, your reactions & to identify your stress triggers, to then restructure yourthoughts, your attitude and subsequent behaviours. You will be able to easier identify negative behaviourpatterns, to increase your stress awareness, to learn new coping skills and to let you adapt new & alternativestrategies. You will learn renewed self management skills, inner control, effective goal setting, timemanagement skills, to overcome obstacles and increased perseverance to complete set tasks and to instilnewfound routines, competencies and behaviours. It helps you to know yourself and manage your life morecompletely. This is an invaluable tool to gain unique insight, explore self-understanding, learn stressmanagement skills and effectively manage your stress – in 4 weeks! With a purchase of any of these Diaries, you get full Stress Management Support @ www.stressdiaries.comStress Diary: Daily Recorder JournalA companion guide to the Stress Diary Journal in a handy size to carry about , and for you to easily recordyour daily stress entries. Each Stress entry is individually presented for ease of recording ‘on the go’ and tothen transfer these entries to your Stress Diary Journal, or this Stress Diary: Reflection Journal, at theend of your day. Making remembering these Stress incidents/events much easier and keeping you in touchwith managing your stress more effectively. Get a FREE Relaxation Music MP3 ! With your purchase of any of theseStress Diary: Reflection JournalThis Stress Diary: Reflection Journal is a companion guide to the Stress Diary/Journal and used as anadditional tool to further enhance your insight and understanding of your stress. You are to chooseone significant Stress Entry per day, from your Stress Diary Journal for the length of your 4 weekprogramme, that you may want to elaborate and focus on. Using the guideline questions and answer spacesthat are provided, and you can add your personal notes or thoughts about your day or progress.Weekly summaries of your progress are included, to advance and monitor your progress and by answeringthese questions and adding your own observations, you will increase your skills at understand, managing yourreactions and responses to your daily stress triggers and stressors. The Reflection Journal is an easy way torecord and focus on how to reflect on your experiences and how you can learn from it.Get these Stress Diary Journals at Copyright ©