Identification of Stress and How You Manage It

Although it is natural to feel anxious or “stressed out” sometimes, anxiety and/or prolonged stress, or stress that goes ignored can be unhealthy. However, you can learn how to recognize both the physical, and the emotional signs of stress and anxiety. Once you learn to recognize stress, then you will be much better able to use coping strategies to relieve your stress and ease your tension.

What are some physical signs of a stress response?

increased or irregular blood pressure	headache
insomnia	digestive upset
tight muscles	weight change
restlessness	lack of energy
shallow, rapid breathing	back or neck ache
blurred vision	knot in stomach
high voice	rapid pulse
cold extremities	breathing difficulties
tight throat	sweating
change in blood sugar	elevated cholesterol

What are some emotional signs of a stress response?

irritability	anger
forgetfulness	confusion
boredom	worrying
feeling of ‘emptiness’	lack of concentration
anxiety	fear
feeling hopeless or helpless	discouragement
decreased libido	lowered psychological resistance

What types of things are common causes of stress?

people	money
work	body
mind	leisure
perceived loss	other fears?

Interested in learning more about diagnosing your own level of stress?

Thoughts That Cause Stress

Click this link to learn about some self-destructive thoughts that can cause stress.  It’s easier to thwart these thoughts if you’re aware of them…

My Personal Stress Test

Click this link to read and answer a series of questions that will help you learn more about yourself and the stressors in your life.

Stages of Grief & Loss

Click this link to learn more about the five widely accepted stages of grief when we experience loss. 

Having read some of the physical and emotional signs of stress, can you think back to times when you have felt stress?  If so, take a moment to write down specific things or times that have made you feel stressed (print this page, or use your own paper).  Writing down your thoughts will help you process and understand what causes you stress and why.  Understanding these two things is fundamental to managing your stress. 

• When do you feel stress, and why? (List specifics after each category to help you determine stressors in your life. Don’t feel limited by the space provided - this is only a guide meant to help you get started – use your own piece of paper or print multiple copies and write down as much as comes to mind.)

People
Who and When?
Why?

People:

When?_____________________________________________________

 

 

Money
When?
Why?

 

 

 

 

 

Work
When?
Why?

 

 

 

 

Body
When?
Why?

 

 

 

 

Mind
When?
Why?

 

 

 

 

Leisure
When?
Why?

 

 

 

 

Perceived Loss
When?
Why?

 

 

 

 

 

Money
When?
Why?

Other Fears?
When?
Why?

 

 

 

 

Good! Now that you’ve started to think about what causes you stress, let’s talk about some strategies you can use to relieve your stress. Visit the link below to learn more.

Stress Relief: Coping Strategies and Positive Attitudes

References:

The Relaxation Benson Response  Benson, Herbert, MD. Avon Publishers.  1976

The Relaxation and Stress Reduction Workbook. Davis, Martha, PhD, McKay, Matthew, PhD, Eshelman, E., M.S.W. New Harbinger Publishers. 1982

Stress Map: Finding Your pressure. Harvey, C. Michael, PhD, Boenisch, Edmond W., Jr., M.S. Impact Publishers. 1982

The Stress of Life. Selye, Hans.  McGraw Hill Publishers. 1984

Stress Without Distress.  Selye, Hans.  New American Library Publishers.  1974