Stress management

Stress management
What is stress?
Definition of stress: Stress is a condition or feeling experienced when a person perceives that demand exceeds the personal and social resource the individual is able to mobilize. Also it’s a feeling when people are overloaded and overworked.

Stress is the feeling that people feel when they are overloaded and overworked.
People should know how to manage and relieve intense stress. The intense stress may cause people to be unmotivated and tired. Too much pressure also can cause deep depression to people. It can reduce the work efficiency and people may lose confidence.

Firstly, it is important to understand what really cause the stress and people should know how to manage and relieve stress in appropriate way. By relieving and managing stress people can be more confident of their works and can be motivated.

Medically, Levels of stress can be measured by measuring the changes in the blood pressure and galvanic skin respose. Peole use digital thermometer to see the changes in people tempterature. By relieving stress, people can get more confidence and can be motivated by their works.

before going on to the actual stress management and reliving yourself from stresses, you need to know understand what stress is and what causes them

Find out the cause of the stress

There is 2 type of stress we take, Long term stress and Short term stress.
You can find out your own causes for stress, using few of the method we will introduce.

To find out about the short term stresses you may use method called The stress Diary

· To find out about the long term stresses on you, you may use a method called The schedule of recent experience


Are you stressed?
If you think you might be experiencing stress ask yourself the following questions:
· Are you angry and impatient with people close to you?
· Do you feel close to tears over small events?
· Are you behaving differently from usual?
· Do you feel isolated from people around you?
· Is your self-esteem at rock bottom?
Do you have any of these physical symptoms?

· Sleeplessness
· Loss of appetite or irregular eating
· Panic attacks and difficulty breathing
· Tight, knotty feelings in your stomach
· Low energy and lack of concentration
· Loss of interest in things around you

Or go to this website and
check how stressed you are through little quiz.


How Stressed Are You?

In today's society, most of us can't avoid stress. But we can learn to behave in ways that lesson its effects. This assessment is designed to help you discover your vulnerability to stress. Rate each item from 1 (never) to 5 (always), according to how much the statement is true of you. Be sure to mark each item, even if it does not apply to you.

You have Some Vulnerability to Stress.

You can make yourself less vulnerable by reviewing the items on which you scored 3 or higher and trying to modify them. Notice that nearly all of them describe situations and behaviours over which you have a great deal of control. Concentrate first on those that are easiest to change- for example, eating a hot, balanced meal daily and having fun at least once a week- before tackling those that seem difficult.

Source: University of California, Berkeley Wellness Letter, August 1985. Scale Developers: Lyle Miller and Alma Dell Smith of Boston University Medical Centre.

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Check if you are stressed!

Method of stress management
-Stress Diary-
Stress diary shows a stress on you by writing entry on diary. On the diary the written down, so that writer will understand why they got stressed and be able to manage them.
Make the entry in regular basis (Every hour, every day etc)
When you make the entry, input the following data.

1. Date and time of the entry
2. How happy you feel in scale of -10 to 10. (-10 for MOST unhappy then ever, 10 for Happiest). Also write down your mood.
3. How stressed you feel by scales of 1-10 ( 1 for extremely relaxed, 10 for extremely stressed)
4. Most recent events that made you stressed
5. the symptom/feeling you got from the event (such as anger headache, increased pulse rate, sweaty palm etc.)
6. Fundamental/ Primary Cause of stress (write it objectively and honest)
7. Write how you dealt with the events. Did you solved it well or inflamed it?

It helps you to understand the short term stresses you take from recent events

-schedule of recent events-
This is way to show your own recent long term stresses.


· Fill in the form below and calculate the values manually

· As go throw the list, enter the number of times event occur in the “number of times” colomn.

· If the event has happened more than 4 times gives a value of 4
e.g if you went to vacation 5 times, fill number “4” for the vacation.

# Times
Mean Value
A lot more or a lot less trouble with the boss.

x 23 =

A Major change in sleeping habits (sleeping a lot more or a lost less or a change in time of day when you sleep).

x 16 =

A major change in eating habits (eating a lot more or a lot less or very different meal hours or surroundings).

x 15 =

A revision of personal habits (dress, manners, associations, and so on).

x 24 =

A major change in your usual type or amount of recreation.

x 19 =

A major change in your social activities (e.g., clubs, dancing, movies, visiting, and so on).

x 18 =

A major change in church activities (attending a lot more or less than usual).

x 19 =

A major change in the number of family get-together's (a lot more or a lot fewer than usual).

x 15 =

A major change in your financial state (a lot worse off or a lot better off).

x 38 =

Trouble with in-laws.

x 29 =

A major change in the number of arguments with spouse (a lot more or a lot fewer than usual regarding child rearing, personal habits, and so on).

x 35 =

Sexual difficulties.

x 39 =

Major personal injury or illness.

x 53 =

Death of a close family member (other than spouse).

x 63 =

Death of spouse.

x 100 =

Death of a close friend.

x 37 =

Gaining a new family member (through birth, adoption, oldster moving in and so on).

x 39 =

Major change in the health or behavior of a family.

x 44 =

Change in residence.

x 20 =

Detention in jail or other institution.

x 63 =

Minor violations of the law (traffic tickets, jaywalking, disturbing the peace, and so on).

x 11 =

Major business re-adjustment (merger, reorganization, bankruptcy and so on).

x 39 =


x 50 =


x 73 =

Marital separation from spouse.

x 65 =

Outstanding personal achievement.

x 28 =

Son or daughter leaving home (marriage, attending college, and so on).

x 29 =

Retirement from work.

x 45 =

Major change in working hours or conditions.

x 20 =

Major change in responsibilities at work (promotion, demotion or lateral transfer).

x 29 =

Being fired from work.

x 47 =

Major change in living conditions (building a new home or remodeling, deterioration of home or neighborhood).

x 25 =

Spouse beginning or ceasing to work outside the home.

x 26 =

Taking out a mortgage or loan for a major purchase (purchasing a home or business, and so on).

x 31 =

Taking out a loan for a lesser purchase (a car, TV, freezer, and so on).

x 17 =

Foreclosure on a mortgage or loan.

x 30 =


x 13 =

Changing to a new school.

x 20 =

Changing to a different line of work.

x 36 =

Beginning or ceasing formal schooling.

x 26 =

Marital reconciliation with mate.

x 45 =


x 40 =

Total Score

If you have score over 200, you are experiencing high level of long term stresses, may experience burnout or harm on healths.

If you have score over 300, you should go see doctor for particular care.

Some examples of mananing stress :
Deep breathing : When you feel really stressed first take deep and slow breathe and try to relax your self. You will
feel much more comfortable.
Muscular relaxation : Try to relax your muscles or get massage. Try to reduce the tension on your body muscles. Taking
shower can also help you to relax your body
visualization : imagine peaceful things. Take deep and slow breath and imagine relaxing or peaceful places.

Date accessed: 12/7/2009 Author: the teams.
Date accessed 11/30/2009