Stress diary guide 4. reactions to stress


Published on

Stress diary guide: Reactions to stress.

  • Be the first to comment

  • Be the first to like this

Stress diary guide 4. reactions to stress

  1. 1. Stress Diary Journal Guides Guide 4: Reactions to Stress Guide 4: Reactions to Stress Your Stress Reaction?Stress Diary Journal Do you?Your Guide  Do you Tense up?  Do you reach forHow do You react to S tress? something to eat?In a typical stressful situation Some people seem to take response may also make you  Do you get– how do you react? everything in their stride. Their more likely to take problems impatient?Stress manifests from every natural laid-back attitudes and challenges as they come –possible angle in our lives and shine through in every or get worked up in stressful  Do you get angry?could be brought upon in situation. Another deadline? situations. Your childhoodmyriad of ways. How we react Bring it on. You needed to be relationship with your parentsas individuals depends on our there 10 minutes ago? OK, let’s may play a role as well.  Are you reduced tomake-up and our unique go. The television not showing a Adolescents who have positive tears?individuality. Your response to picture? No problem. It’ll be a relationships with their parentsstress though is THE most simple repair. tend to handle stress more  Do you give up?important factor in determining Others get anxious at the first effectively as adults…how you are going to overcome sign of trouble. They may pace  Do you let negativeit. the floor or have difficulty Patterns of coping behaviour thoughts take over?Epictetus, a first century A. D. concentrating on the task at To better understand yourPhilosopher, said – “Man is hand. Panicking ‘for I have not reaction to life’s stressors  Do you smoke?disturbed not by things, but by been in class when this work consider your copingthe view which he take of it ” was done and therefore I am behaviours.  Do you turn toand it rings true for most of our going to fail…’ breaks down theresponses to events in our confidence you had in yourself Do you tense up? Neck and alcohol or otherlives. and questions your beliefs shoulder tension or clenched drugs? about yourself. If you feel jaws or fists are often earlySo how do you handle your cornered in this way, your warning signs of stress. Stress  Do you rely on onestress? stress levels may rise… may cause an upset stomach, single coping Slight differences in the genes shortness of breath, back pain, technique?Reactions to stress vary... that control the stress headaches and other physicalsymptoms as well. [Exerting may find yourself pacing the things that have nothing to docontrol or loss of it] floor, twitching nervously, have with what’s actually triggering “How do you trouble concentrating or falling your stress. [Loss of control] cope!Do you reach for something asleep at night. [Perceptions ofto eat? Stress and overeating how others should react] Are you reduced to tears? The techniquesare often closely related. Stress may trigger crying you could haveStress may trigger you to eat Do you get angry? Stress spells or other emotional is at youreven when you’re not hungry or leaves many people with a short releases. [Feeling ofto lose track of your meal and fuse. When you’re under pres- powerlessness or anger fingertips”exercise plans. [Compensation sure, you may find yourself control]or projection] arguing with colleagues/friends or loved ones – sometimes with Do you give up? Sometimes Copyright © www.stressdiaries.comDo you get impatient? You little provocation or about stress may be too much to take.
  2. 2. Page 2 Stress Diary Journal You might deny the issue, avoid sure. [Allows you to ‘Feel’ in expressing anger or isolating the problem, call in sick or control] yourself from a problem that simply give up. you can’t possibly ‘fix’, can Do you turn to alcohol or serve as effective stress man- Do you let negative thoughts other drugs? Stress leads agement techniques. The same take over? When you’re under some people to drink too much goes for exercising, confiding in stress, perhaps you or engage in other risky behav- friends and other healthy automatically expect the worst iours, including drug use. coping techniques. But in the or magnify the negative aspects [Feeling of managing and taking long run, you may need new of a situation [Thought patterns control of events deemed more ways to handle stress too. about self, beliefs and values] dangerous than your stressors When you find yourself using and thus giving a false sense of one technique all the time – or Do you smoke? Even if you quit control in your life] you see yourself engaging in smoking long ago, a cigarette unhealthy behaviours – it’s time may seem like an easy way to Do you rely on a single coping to open yourself up to other relax when you’re under pres- technique? Sometimes crying, stress-reduction strategies. “ Knowing [‘what if’ there are spiders…] or Task Oriented: You may feel Stress comes in many dis- more subtle apprehensions like comfortable analysing the you have guises speaking to a group of strang- situation and taking action to options How you respond happens ers at a party or fellow students deal directly with the situation. Externally [Happens TO YOU] Uncertainty – Not being sure of make and Internally [What you SELF- what to expect or what is INDUCE]. expected from you. Emotion Oriented: You may managing prefer to deal with your Attitude – Having a negative stress External causes [things that view of the world in and of itself feelings about the situation and can be stressful, since your seek social support easier” happen to you] Major Life changes [Moving, reality creates an unpleasant Parental disputes] environment in which to live. Distraction Oriented: You may Environment [Neighbours, Unrealistic expectations – A use activities or work to take threats, noise, poor accommo- perfectionist or controlling your mind off the situation. dation] personality may lead to Unpredictable events Note your mode of immediate unnecessarily high stress Family levels. Over-scheduling and not response to your stress. You School, College, University planning ahead can lead to a could use these in combination Social [Pressures to conform, world of worries. to a situation or use these in relationships] different proportions to parts To better understand your Internal irritations [the response to stress better, of your stress situation. thoughts that pop into your determine if you react in one Knowing you have options make head and cause you unrest] of these three ways: managing stress easier. Fears – These can be particular fears or fears you create for Copyright ©
  3. 3. Page 3 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 Copyright ©