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Stress diary guide 2. stress causes

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Stress diary guide: Causes of stress.

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Stress diary guide 2. stress causes

  1. 1. Stress Diary Journal Guides Guide 2: Causes of Stress Guide 2: Causes of Stress Stress CausesStress Diary JournalYour Guide  Survival stress  Internal stress  Environmental stressWhat cause stress?  Fatigue and overworkMany different things can cause stress. a response to things aroundstress - from physical (such as you that cause stress, such as  Major life changesfear of something dangerous) Internal stress - Have you noise, crowding, and pressureto emotional (such as worry ever caught yourself worrying from school, work or family.  Daily hassles andover your family or career.) about things you can do nothing Identifying these environmental demandsIdentifying what may be causing about or worrying for no rea- stresses and learning to avoidyou stress is often the first son at all? This is internal them or deal with them will helpstep in learning how to better stress and it is one of the most lower your stress level.deal with your stress. Some of important kinds of stress tothe most common sources of understand and manage. Fatigue and overwork - Thisstress are: Internal stress is when people kind of stress builds up over a make themselves stressed. This long time and can take a hardSurvival stress - You may often happens when we worry toll on your body. It can behave heard the phrase "fight or about things we cant control or caused by working too much orflight" before. This is a common put ourselves in situations we too hard at your job(s), school,response to danger in all people know will cause us stress. or home. It can also be causedand animals. When you are Some people become addicted by not knowing how to manageafraid that someone or to the kind of hurried, tense, your time well or how to takesomething may physically hurt lifestyle that results from being time out for rest and relaxation.you, your body naturally under stress. They even look This can be one of the hardestresponds with a burst of energy for stressful situations and feel kinds of stress to avoidso that you will be better able stress about things that arent because many people feel thisto survive the dangerous stressful. is out of their control. We maysituation (fight) or escape it all think of stressful events astogether (flight). This is survival Environmental stress - This is unpleasant ones, such as losingTop 10 S tressful Life E ventsa job or having difficulties at our mental and physical health. 8. Fired from jobhome or at school. But changes 9. Marriage reconciliation ‘A stressors hasfor the better can also cause Top Ten Stressful Life Events 10. Retirement a tendency,stress, like a new baby, a Source: Holmes-Rahe Lifewedding, and a new house. In an 1. Spouse’s death, loss of a Stress Inventory when takingideal world, maybe we could get significant other hold, toaway from stressful situations, 2. Divorce or break-up The potential causes of stress accumulateor change them. Too often we 3. Marriage or relationship are numerous and highlycant do that - but we can learn separation individual. What you consider manifold, untilto control our response to 4. Jail term stressful depends on many it is too late!those situations. And we can 5. Death of a close relative factors, including yourdevelop techniques that will 6. Injury or illness personality, general outlook onreduce the effects of stress on 7. Marriage life, problem-solving abilities,
  2. 2. Page 2 Stress Diary Journal M ajor Life C hanges and social support system. stressors as being negative, Major life changes Something thats stressful to such as an exhausting work you may not faze someone else, schedule or a rocky Major life events are stressors. or they may even enjoy it. For relationship. However, anything Whether it be a divorce, a child example, your morning that forces us to adjust can be leaving home, a planned commute may make you a stressor. This includes pregnancy, a move to a new anxious and tense because you positive events such as getting town, a career change, worry that traffic will make you married, moving to a higher graduating from college, or a late. Others, however, may find academic level or receiving a diagnosis of cancer, the faster the trip relaxing because they promotion. Regardless of or more dramatic the change, allow more than enough time whether an event is good or the greater the strain. and enjoy listening to music bad, if the adjustment it re- Furthermore, the more major while they drive or travel. quires strains our coping skills life changes you’re dealing with The pressures and demands and adaptive resources - the at any one time, the more that cause stress are known as end result is stress. stress you’ll feel. stressors. We usually think of Daily stressors “ Because Daily hassles and demands Daily causes of stress For people living in these small While major life changes are include: crime-ridden areas or stressful, they are also relative Environmental stressors – Your war-torn regions, the stress upsets rarities. You may battle traffic, physical surroundings can set may be unrelenting. occur so argue with your family off the stress response. Family and relationship members, or worry about your Examples of environmental stressors – Problems with regularly, finances on a daily basis. stressors include an unsafe friends, romantic partners, and they end up Because these small upsets neighbourhood, pollution, noise family members are common occur so regularly, they end up (sirens keeping you up at night, daily stressors. Marital affecting us affecting us the most. a barking dog next door), and disagreements, dysfunctional the most” uncomfortable living conditions. relationships, someone close Internal causes of stress action rebellious, or caring for office politics, and conflicts lack of social support all take a a chronically-ill family member with your boss or co-workers. toll on daily quality of life. or a child with special needs, Learning stressors include: the can all send stress levels need to perform, attention and Internal Causes of Stress skyrocketing. focus, time, deadlines, costs Not all stress is caused by Learning or Work stressors – and authority. external pressures and In our career-driven society, Social stressors – Your social demands. Your stress can also work can be an ever-present situation can cause stress. For be self-generated. Internal source of stress. Work stress example, poverty, financial causes of stress include: is caused by things such as job pressures, racial and sexual dissatisfaction, an exhausting discrimination or harassment, Uncertainty or worries workload, insufficient pay, unemployment, isolation, and a Pessimistic attitude
  3. 3. Page 3 Guide 2: Causes of StressE ffects of C hronic stressSelf-criticism ability to adapt. When stress infection, throws your digestiveUnrealistic expectations or overwhelms our coping system off balance, makes itbeliefs resources, our bodies and difficult to conceive a baby, andPerfectionism minds suffer. can even stunt growth inLow self-esteem children.Excessive or unexpressed Health effectsanger Recent research suggests that Stress and Your HealthLack of assertiveness anywhere from 60 to 90 Many medical conditions are percent of illness is caused or exacerbated byEffects of chronic stress stress-related. The physical stress, including:Chronic stress wears you down wear and tear of stressday after day and year after includes damage to the Chronic painyear, with no visible escape. cardiovascular system and MigrainesUnder sustained or severe immune system suppression. Ulcersstress, even the most Stress compromises your Heartburnwell-adjusted person loses the ability to fight off disease and High blood pressureS tress and your health “ Many medicalHeart disease your mental health, causing Eating disorders,Diabetes emotional damage in addition to Substance abuse. conditions areAsthma physical ailments. Long-term Personality changes caused orPMS stress can even rewire the brain, Severe stress and traumaObesity leaving you more vulnerable exacerbated byInfertility to everyday pressures and Severe stress reactions canAutoimmune diseases less able to cope. Over time, result from sudden, stress”Irritable bowel syndrome stress can lead to mental health catastrophic events orSkin problems problems such as: traumatic experiences such as a natural disaster, sexualEmotional effects Anxiety assault, life-threateningChronic stress grinds away at Depression accident, or participation inP ost-Traumatic S tress Disordercombat. After the initial shock known as post-traumatic stress dangerand emotional fallout, many disorder (PTSD). Chronic irritability and tensiontrauma victims gradually begin Depression.to recover from its effects. But Common symptoms of PTSDfor some people, the stress include: PTSD is a serious disorder thatsymptoms dont go away, the Flashbacks, intrusive thoughts, requires professionalbody doesn’t regain its equi- or nightmares about the trauma interventionlibrium, and life doesn’t return to Avoidance of places and thingsnormal. This severe and associated with the traumapersisting reaction to trauma is Hyper-vigilance for signs of
  4. 4. Page 4 The Stress Diaries we have availableThe 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 Reflection Diary 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 choose1 significant Stress Entry per day, from your Stress Diary Journal for the length of your 4 week programme,that you may want to elaborate and focus on. Using the guideline questions and answer spaces that areprovided, and you can add your personal notes or thoughts about your day or progress. Weekly summaries ofyour progress are included, to advance and monitor your progress and by answering these questions andadding your own observations, you will increase your skills at understand, managing your reactions andresponses to your daily stress triggers and stressors. The Reflection Journal is an easy way to record andfocus on how to reflect on your experiences and how you can learn from it.Get these Stress Diary Journals at www.stressdiaries.com Copyright © www.stressdiaries.com

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