Stress diary sample


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"The Stress Diary Journal is an effective Stress Management tool. It will tell you exactly: How you stress, When you stress, Who you stress with, What you are stressing about, How intensely you stress, and Why you stress. It will identify the patterns of your stress, it's causes and solutions to why you stress."
This invaluable tool will help you gain insight and self-understanding, improve your health, instil a healthier work/life balance, help you learn lifelong stress management skills and help you to effectively manage your stress. This Diary Journal is divided into 4 weekly sections for you to record, analyse and monitor your stress.
You will learn to know and review your initial appraisal, to stress or not, to be aware of the stress symptoms you are experiencing, to increase your understanding of how you react and respond to stress, be able to identify your stress triggers, to be alert to particular stressful situations and to understand your stress patterns. This will help you to easily identify negative behaviour patterns, to know the effect of stress on your life and health, to learn new coping skills, increase your self-management skills, develop inner control, effective goal setting, to overcome barriers and persevere to achieve the targets you are setting. Making coping with stress, easier. This purchase also entitle you to sign up for free stress management support and guidance at

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  • A preview of the Stress Diary: A Top Recommended Stress Management Tool: The ultimate interactive self-help guide to discover exactly how, when, where, what about, with who and why you stress. The only tool you need to find practical solutions to overcome your stress…
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Stress diary sample

  1. 1. Confidentail
  2. 2. The contents of this Diary is Confidential Stress Diary Journal Gino Norris
  3. 3. Stress Dairy Journal Copyright © by Gino Norris All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic or mechanical, including photocopying, recording, taping, or by any information storage retrieval system or means, without the written permission of the publisher except in the case of brief quotations embodied in critical articles and reviews. Books may be ordered through good booksellers or online at the official website Publishers and Author’s note: By reading and/or using this book, you agree that this book is only a resource and not a substitute for professionalmedical care from a mental or related health professional or physician. This book is intended to provide information and assistance and neither the author nor the publisher can assume any responsibility or liability for the use of any material in this book. If Counselling is needed, seek the services of a competent professional. EBook and free supportive guides and stress guidance are available from Printed in the United States of America Publisher: GMedia ISBN: 978-0-9569064-0-3 4
  4. 4. ContentsIndex 7 Week 2: Summary Analysis 62Introduction 8 Challenging Initial Thoughts 63Sample stress entry 11 Using Defense Mechanisms 64Stress Assessment test 13 Week3: Introduction 65What causes stress? 15 Stress prediction 66Stress Symptoms 16 Daily stress entries | Analysis | Personal Notes 67Week 1: Introduction 17 Week 3: Summary Analysis 88Stress Prediction 18 Questioning Unhelpful Thoughts 89Daily stress entries | Analysis | Personal Notes 19 Week 4: Introduction 90Week 1: Summary Analysis 39 Stress Prediction 91Faulty Thinking Patterns 40 Daily stress entries | Analysis | Personal Notes 92Stress Coping Style 41 Week 4: Summary Analysis 113Week 2: Introduction 42 Monthly Summary 115Stress Prediction 43 Resources 118Daily stress entries | Analysis | Personal Notes 44 About the Author 119 5
  5. 5. Why would I need a Stress Diary?Stress has become synonymous with our normal life and the Dairy Journal you will become so much more aware of the impactpace we are trying to keep up. It seems such a natural part of stress has on you, as an individual. As we all experience stress in alife and accompany us every day in different forms and totally unique and different way, both on a daily and long-termsituations. Our stressors and its demands affect each one of us basis, this Diary Journal becomes a personal and confidentialdifferently and we respond and react in our own unique way. insight into how you think about, react, respond and adapt toWith the skills and strategies we have at our disposal we make stressful events. Once you start your daily entries you’ll begin tothe most of our situation and try to cope as best as we can. see the connections between your stress symptoms, the source ofSometimes this though, is not enough and we feel excessively your stress, your awareness of your coping skills, your stressoverwhelmed, as too much demand is placed upon us. triggers and its impact on your behaviour and you as a person.To cope we may use a range of unique strategies and even at The dairy/journal helps you look for underlying causes oftimes refuse to acknowledge we may have reached ‘burnout’. stress.All the warning signals can be evident, yet we may tend to As you uncover the obvious sources of your stress, the diaryignore this and press on, based on our beliefs, our motivations journal encourages you to look deeper for underlying sources ofand the demands we have to conform to. The truth is that stress like time pressure, financial pressure or relationshipmanaging stress is a daily process, in every thought, situation problems. The Diary Journal may highlight a particular issue forand action. It becomes a skill mastered and practiced regularly. you to address and also introduces you to particular patterns ofThe Stress Diary is an invaluable tool, as it makes it so much difficulties. You will become aware of ways to think, react andeasier to increase your competence at managing your stress. By respond differently to stress.completing your daily entries for the 4 week period in this 6
  6. 6. The Diary/Journal helps you gain skills to: What to include to complete your daily Diary/Journal entries:Become more aware of the situations you find stressful; Time of day:identifying the triggers for your stress; identifying your initial Include the time of day that you are feeling stressed. Beappraisals or initial thoughts; be aware of and changing your conscientious about this. You are to complete these entries for anegative self-talk; managing your reactions and responses; and period of 4 weeks, including days when you have had nosubsequently taking control and keeping your stress in stressful incidents (in this case, simply record ‘this day wasperspective. That is why you would need a Stress Diary stress-free’)]. Please complete your entries as honestly as possibleJournal. and note that there is no correct [or incorrect] way - just simply detail your own daily experiences.How the Diary is set out: Determine and record the Intensity of your stress:To determine your Stress levels, a Stress Assessment Test is Rate from 1 (very little stress) to 10 (extreme stress).included in this Journal/Diary, with a scoring key for you touse. The Diary/Journal is divided into a 4 week cycle as a What was the stressful situation:Stress Reduction and awareness programme. Each week has 7 Identify the situation that caused you stress. Attempt to be asdays, running from Monday to Sunday. Each week has a daily precise as you can. E.g., Was it the annoying comment from aStress Recording Page and an accompanying Stress Analysis co-worker or were you stuck in a traffic jam? What was thePage - plus a page to add your personal notes or thoughts preceding event: Perhaps you have woken up late, or you are late toabout your day or progress. Each weeks entries are summarised a meeting, or have a deadline - and you just didn’t need that trafficand Stress incidents analysed to determine stressors, patterns jam or the annoying comment from your co-worker. Sometimesof occurrences, skills training needs, coping strategies, stress the preceding cause (rather than the actual situation - e.g., thereduction progress and overall progress determined. Finally annoying comment) can be the cause to get a stress reaction fromeach week is then compiled into a full monthly summary, to you.highlight your weekly and monthly progress. 7
  7. 7. What were your symptoms: Guidance:Was your heart racing, did your breathing speed up, or perhaps Study your notes to learn how often you are feeling stressed andyou got a tension headache? These are examples of some physical how you are coping. See if you can recognise any patterns,symptoms of stress. Alternatively you may notice that you have particular times of the day, certain people, a situation that repeatsdifficulty concentrating, adopt a more negative outlook or feel itself...The more notes you take, the more you can learn about yourmore anxious and fearful. These are some of the psychological stress patterns. Ask yourself which ways of coping with stressand emotional symptoms of stress. [See p16 for a guide to Stresswork best for you and which don’t work or maybe have otherSymptoms]. effects that you do not like. Select your most pressing, stressful issue to track first.How did you react/respond: Based on your ratings from the stress diary, over a 4 week period,Here you can describe how you responded. Example, did you react you may notice changes? Has your stress increased or decreased?to the annoying comment from your co-worker or see the Has your stress stayed the same? If your stress level has increasedsituation as an opportunity to work on your faulty thinking or stayed the same, re-examine the causes of your stress. Are youexercises? How are you currently coping with each of the causes addressing the real issues? Then try a new approach. Are thereof stress? [See p40 for a guide to Faulty Thinking Patterns]. lifestyle changes to be made in terms of sleeping, exercising, and eating habits? Is there a different relaxation technique you canHow could you have reacted/behaved: implement? Remember, seeing progress in black and white will putWas your response justified? How would you react in a similar the control over stress back in your hands.situation in the future. How effective was your behaviour: Did Simply keeping and working through this diary | journal helpsyou get the desired results? Did you act appropriately or could to reduce stress because you are taking action to really deal withyou have changed your behaviour? [See p41 for types of Coping stress, take back control, and take care of yourself.Patterns] You will find free guidance and support to assist you in working through this process at 8
  8. 8. SAMPLE ENTRY:Week 1: Day 1 - Date: __________________ Day: ___________These are the stressfull incidents and events I have experienced today.Examples Rate your stress level: 1 – 108. 00 am I forgot the keys to the car in the room, and I am already running late. 612.00 pm I cannot get to schedule a meeting with a client I have to see urgently 73.00 pm The Photostat copier breaks down, when I have a load of documents to copy 9My entries: Morning Code Time Event/Incident [What happened?] Rate A 8. 00 I forgot the keys to the car in the room, and I am already running late 8 B 12. 00 I cannot get to schedule a meeting with a client I have to see urgently 7 C 3. 00 The photostat copier breaks down, when I have a load of documents still to copy 9My entries: Afternoon/Night Code Time Event/Incident [What happened?] Rate D 6. 00 Got to leave late and now caught in stupid traffic. Have to get my son from minder… 9 E 7. 30 Got home and kitchen is a mess and I have to clean before I can start cooking 8 F 9. 00 Have presentation for important client at 8.00am & left file on my work desk 9 G 11.00 Cannot get to sleep as neighbour’s dog kept barking 8 9
  9. 9. SAMPLE ENTRY ANALYSIS:Day 1 Stress Summary & AnalysisSelect your top Stressful events and complete the following table with the relevant information. Code Rate Trigger event Symptoms I felt My reaction How I coped What I could have done A 8 Forgot keys Anxious/Hot/Fast Heartbeat Frustrated Used Positive Self Prepare night before talk B 7 Can’t get to client Restless/Muscle tenseness Agitation Breathing & Reschedule Distraction E 8 Got home - Feelings of anger/Heart Anger outburst Cried Call home & explain Kitchen in mess racing/overwhelmed Ask for assistance G 8 Neigbour’s dog Feelings of anger / Toss & Turn Sleeping tablets Talk to neighbours barking - can’t overwhelmed / tired next morning sleep Stress Problem Possible Cause Optional Solution 1 Not enough time for everything Feeling out of control Restructure priorities 2 Too much demands on me Have always allowed myself to be used Assertiveness skills 3 Infringement on my health I place too little value on myself New health and life balance plan 10
  10. 10. STRESS TEST: Find out how stressed you are?This stress test will give you an indication of your current stress level and you will find it useful in working with this Stress Diary/Journal.Rate yourself as to how you typically react in each of the situations listed below. There are no right or wrong answers. Select your answerand indicate 4 = Always | 3 = Frequently | 2 = Sometimes | 1 = Never – in the boxes alongside the question. Enter a number in thespace for each question. When you complete the questionnaire, add up your total number of points and put it in the box. An answer keyis provided below. No Score Answer these questions 1 Do you try to do as much as possible in the least amount of time? 2 Do you become impatient with delays or interruptions? 3 Do you always have to win at games to enjoy yourself ? 4 Do you find yourself speeding up to beat the red light?/you in a bigger hurry than the transport can take you? 5 Are you unlikely to ask for or indicate you need help with a problem? 6 Do you constantly seek the respect and admiration of others? 7 Are you overly critical of the way others do their work? 8 Do you have the habit of looking at your watch or clock often? 9 Do you constantly strive to better your position and achievements? 10 Do you spread yourself “too thin” in terms of your time? 11 Do you have the habit of doing more than one thing at a time? 12 Do you frequently get angry or irritable? 13 Do you have little time for hobbies or time by yourself ? 14 Do you have a tendency to talk quickly or hasten conversations? 11
  11. 11. iStress warning signs and symptoms:Cognitive Symptoms: Emotional Symptoms:Memory problems, Indecisiveness Moodiness, Agitation, RestlessnessInability to concentrate Short temper, Irritability, impatienceTrouble thinking clearly and Poor Judgement Inability to relaxFearful anticipation Feeling tense and “on edge”Seeing only the negative Feeling overwhelmedAnxious or racing thoughts Sense of loneliness and isolationConstant worrying, Loss of objectivity Depression or general unhappinessPhysical Symptoms: Behavioural Symptoms:Headaches or backaches Eating more or less, Sleeping too much or too littleMuscle tension and stiffness Isolating yourself from othersDiarrhea or constipation Procrastination, neglecting responsibilitiesNausea, dizziness, Insomnia Using alcohol, cigarettes, or drugs to relaxChest pain, rapid heartbeat Nervous habits (e.g. nail biting, pacing)Weight gain or loss Teeth grinding or jaw clenchingSkin breakouts (hives, eczema) Overdoing activities (e.g. exercising, shopping)Loss of sex drive Overreacting to unexpected problemsFrequent colds Picking fights with othersNote: That the signs and symptoms of stress can also be caused by other psychological and medical problems, and this is not an exhaustive list 12
  12. 12. Week 1The Diary is divided into 4 weeks for recording information and analysis of it, as an effective programme to become aware ofand manage your stress. The weekly section includes:1. A page that asks you to predict the amount of stress you will experience that particular week2. And a record log to indicate that you have concluded your entries for every day of that week3. A sheet for every day of the week to record your Stressful incidents* [see below]4. A follow-up page that analyse your stressful events and actions** [see below]5. A weekly summary sheet to indicate the amount of stressful incidents for the week/& to test your prediction/and6. A section for you to include your personal thoughts and entries of progress.* This section should show the more challenging stressful events/incidents you are currently experiencing. You are to recordeach stressful event or incident you can recall or as it happens and you can reflect on it. The following sheets are divided intosections to record the events, including when they happened, and how you rate the severity of the incident, & gives you spaceto record your notes, and space to record the total amount of stressful events you experienced.** The follow-up page ask of you to state the stressful event, to identify the triggers that may be the cause of the stress, torate the severity of the event, to state the symptoms you experienced [Emotional, Physical, Psychological symptoms], how youreacted, how you coped, and how you could have coped. It also shows space to chart your goal setting plan, and the targetsyou would wish to achieve.These two pages is included for every day - of the period you are working on this Diary/Journal.Enjoy your Journey... 13
  13. 13. My Stress Prediction: How I rate myThings that will stress me this week belief in this [1 - 10]12345678 Week 1: Tick off here for each day you have completed an entry during the next week. Day Date Completed? Tick here Monday Tuesday Wednesday Thursday Friday Saturday Sunday 14
  14. 14. Week 1 Summary: Analysis questions. List your highest type of stress incidents recorded List the triggers causing these stresses 1 1 2 2 3 3 4 4 Which is more difficult to manage? Tick Which days are more Which times are more stressful? stressful? 1 My appraisal [how I think about the incident] 1 1 2 My self-talk [what I tell myself] 2 2 3 My initial reaction 3 3 4 My response 4 4 5 My behaviours following the incident 5 5 6 My lack of skills 6 6 Was I right in my initial prediction of how much I would stress for the week? Yes: □ No: □ Total incidents for the week: Total incidents you want to reduced it to? Targets set for this week 1 2 3 15
  15. 15. My Notes___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ‘Great visions start with small ideas’ Unknown 16
  16. 16. Monthly Summary:Congratulations. You have completed this programme. Be proud of your efforts and take heart from the dedication and discipline youhave shown, that your inner skills and strengths can help you manage your life and understand yourself to affect the change you need.Monthly Stress Reduction Summary:From your weekly recorded summaries, add the total stressful events you had for the week and add the total for the month in thebottom row. When you have reduced the total amount of stressful incidents for the previous week, add it here. Total monthly stressful events Week Page Total events 1 39 Reduced by 2 62 3 88 4 113 TotalsYour monthly stress graph:You can transfer the total amount of stressful incidents you have experienced on the graph on the next page.The left column, indicate the total amount of stressful incidents you may have experienced [Choose out of groups of 1-5, 5-10, 10-15,15-20, 25-30, 30-35, 35-40, and + stressful incidents] and the bottom row shows week 1- 4.Mark with an X on the corresponding line indicating the week in the appropriate column - your total stressful incidents for that week.You can connect these 4 points with a line to indicate your graph [an indication to show if you increased or reduced the amount ofstressful incidents]. 17
  17. 17. Resources:This Stress Diary Journal works in conjunction with our website,, which offers A Free Stress Management support andguidance service.You can access it by registering a free account for resources, assessment, links, downloads, ebooksand relaxation music, online tuition, guidance, expert stress information, articles, forumdiscussions, you can get stress strategies and techniques, stress tips, a vibrant and supportive stresscommunity, stress self-development products & relaxation goods and, have all your stressquestions answered. You can also access a range of stress treatment and relaxation treatmentoptions. Completing your Stress Diary Journal can have a lasting effect and you can feel free togain the additional support here.About the AuthorGino Norris is a HypnoPsychotherapist, Stress Manager and Life Coach and offersStress Therapy & Psychotherapy sessions at the Excelling Centre [], andadditionally offers Stress Management Training and Therapist Training, in London, UK. 18
  18. 18. Other Books in the Series.The Stress Diary: Daily Recorder JournalA companion to this Stress Diary Journal, in a handy size to carry about, and for you to easily record your daily stressfull incidents/entries. Each stress entry is individually presented for ease of recording ‘on the go’ and you can then easily transfer these entries intothis Stress Diary Journal or the Stress Diary: Reflection Journal at the end of your day. This makes recalling these stressful mucheasier and keeping you in touch, on a daily basis with managing you stress more effectively.The Stress Diary: Reflection JournalThis is a specialised companion guide to the Stress Diary Journal and used as an additional tool to further enhance your insight andunderstanding of your stress. You are to select 1 significant Stressful incident from your Stress Diary Journal or your Stress Diary:Daily Recorder Journal that you may want to focus on and when you complete the provided guidelines with your completed answers,you gain a deeper understanding and insight into how to cope better and you do this for the length of your 4 week programme. Youcan additionally find provided space to add your personal thoughts and notes to your entries. Weekly summaries of your progressare included to monitor and advance your progress, and by answering these questions and adding your own observations you willincrease your skills at understanding, managing your reactions and responses to your daily stressors and stressful incidents. The StressDiary: Reflection Journal is an easy way to reflect on your experiences and gain the best advantage from it, and therefore managingyour stress more effectively.Get these Stress Diary Journals at - and you get additional Freely downloadable Stress Guides.Your Stress Diary Journal allows you to sign up for Free Stress Management guidance and support at www. 19