Stress
Stress is a word many people use without really understanding its precise meaning. Stress is popularly viewed as an uncomfortable response to a negative event. Stress is not limited to negative situations; it is also a response to pleasurable physical challenges and the achievement of personal goals. Whether stress is experienced as pleasant or unpleasant depend largely on the situation and the individual. Through this profile you will have the opportunity to assess and reflect on your level of perceived stress.
Part A: Assessment of your stress level
The Holmes and Rahe Stress Scale
In 1967, psychiatrists Thomas Holmes and Richard Rahe decided to study whether or not stress contributes to illness. They surveyed more than 5,000 medical patients and asked them to say whether they had experience any of a series of 43 life events in the previous two years.
If you have experienced any of the following ‘Life Change Units’ with the LAST YEAR . Circle or highlight the associated number to the right. Add them together.
Death of spouse
100
Son or daughter leaving home
29
Divorce
73
Trouble with in-laws
29
Marital separation
65
Outstanding personal achievement
28
Jail term
63
Spouse begins or stops work
26
Death of close family member
63
Begin or end school/college
26
Personal injury or illness
53
Change in living conditions
25
Marriage
50
Revision of personal habits
24
Fired at work
47
Trouble with boss
23
Marital reconciliation
45
Change in work hours or conditions
20
Retirement
45
Change in residence
20
Change in health of family member
44
Change in school/college
20
Pregnancy
40
Change in recreation
19
Sex difficulties
39
Change in church activities
19
Gain of new family member
39
Change in social activities
18
Business readjustment
39
A moderate loan or mortgage
37
Change in financial state
38
Change in sleeping habits
16
Death of close friend
37
Change in number of family get-togethers
15
Change to a different line of work
36
Change in eating habits
15
Change in number of arguments with spouse
35
Vacation
13
A large mortgage or loan
31
Holiday season approaching
12
Foreclosure of mortgage or loan
30
Minor violations of the law
11
Change in responsibilities at work
29
TOTAL
Score Interpretation:
Score Comment
11-150 You have only a low (30%) chance of having a stress-induced health issue in the near future.
150-299 You have a moderate (50%) chance of having a stress-induced health issue in the near future.
300-600 You have a higher (80%) chance of having a stress-induced health issue in the near future.
Lab 10.1 – Identifying Your Stress Level and Key Stressors
To help determine how much stress you experience on a daily basis, highlight and answer the following questions.
Symptoms of Excess Stress:
Physical Symptoms Emotional Symptoms Behavioral Symptoms
Dry mouth
Excessive perspiration
Frequent illnesses
Gastrointestinal problems
Grinding of teeth
Headaches
High blood pressure
Pounding heart
Stiff neck or aching lower back
Anxiety or edginess
Depression
Fatigue
Hypervigilance
Impulsiveness
Inability to concentrate
Irritability
Trouble remembering things
Crying
Disrupted eating habits
Disrupted sleeping habits
Harsh treatment of others
Problems communicating
Sexual problems
Social isolation
Increased use of tobacco, alcohol, or other drugs
How many of the symptoms of excess stress in the list above do you experience frequently? __________
Yes No
____ ____ 1. Are you easily startled or irritated?
____ ____ 2. Are you increasingly forgetful?
____ ____ 3. Do you have trouble falling or staying asleep?
____ ____ 4. Do you continually worry about events in your future?
____ ____ 5. Do you feel as if you are constantly under pressure to produce?
____ ____ 6. Do you frequently use tobacco, alcohol, or other drugs to help you relax?
____ ____ 7. Do you often feel as if you have less energy than you need to finish the day?
____ ____ 8. Do you have recurrent stomachaches or headaches?
____ ____ 9. Is it difficult for you to find satisfaction in simple life pleasures?
____ ____ 10. Are you often disappointed in yourself and others?
____ ____ 11. Are you overly concerned with being liked or accepted by others?
____ ____ 12. Have you lost interest in intimacy or sex?
____ ____ 13. Are you concerned that you do not have enough money?
Experiencing some of the stress-related symptoms or answering yes to a few questions is normal. However, if you experience a large number of stress symptoms or you answered yes to a majority of the questions, you are likely experiencing a high level of stress. Take time out to develop effective stress-management techniques.
Part B: Relaxation Techniques
Choose 2 of relaxation techniques listed below (described in chapter 10 of the textbook). Find a video from YouTube and perform these two techniques ON YOUR OWN and answer the following questions. Post the link and title on the following page below
• • Progressive relaxation• Visualization• Deep breathing• Meditation• Yoga• Tai chi
List the techniques you tried (give the title of the YouTube video as well):
1. _________________________________ name/link of video:___________________________2. _________________________________ name/link of video:___________________________
Describe how you felt before you tried these techniques? (2 marks)
_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
What did you think or how did you feel during each of the techniques you tried? (4 marks)
1. ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________2. ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
How did you feel after you tried these techniques? (3 marks)
_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
How likely are you to use these techniques in the future? (1 mark)
_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Part C: Program Specific Stress Management
Now that you have assessed and reflected on your CURRENT level of stress, we should now talk about the POTENTIALstressors that may occur in your chosen field.
1. Describe three (3) potential stressors that would be relevant while working in your chosen field. Why would these situations be particularly stressful? Be specific. (9 marks)
Part D: Coping Strategies
Complete the following questionnaire on coping skills from Controlling Stress & Tension Ninth Edition. (14 marks)
1. Give yourself 10 pts if you feel you have a supportive family___2. Give yourself 10 points if you actively pursue a hobby. ___3. Give yourself 10pts if you belong to a social group that meets at least once a month. Not including family. ____4. Give yourself 15 pts if you practice one of the relaxation techniques above at least 3 times a week.___5. Give yourself 5pts for each time you exercise 30 minutes or longer during the course of an average week. ___6. Give yourself 5pts for each nutritional balanced meal you consume during in an average day. ___7. Give yourself 5pts for each time you do something that you really enjoy, “just for yourself”, in an average week. ___8. Give yourself 10pts if you have a place in your homeyou can go relax and be by yourself. ___9. Give yourself 10pts if you practice time management in your daily life. ___10. Subtract 10pts for each cigarette pack you smoke a day. ___11. Subtract 5pts for each evening that you use any chemicals (not medically prescribed) during the course of an average week you use to help you sleep. This includes meds, alcohol, etc. ___12. Subtract 10pts for each day during the course of an average week that you use forms of meds (not prescribed) or chemical substance, including alcohol to calm you down.___13. Subtract 5pts for each evening you bring work home when it can and is meant to be done at work.
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