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Stress Management
Stress Management: How Much Stress Do You Have In Your Life?
There are numerous 'stress scales' to measure your stress
levels. In this article, we've give you several ways to approach
the analysis and measurement of the stress levels in your
life.
If you are one of those people that accepts and tries to
adjust to the stress, no matter how much life piles on your
plate, you may be surprised at the results of these stress
management tests.
Whatever you do, don't take long-term stress lightly and
feel you can 'handle it' without at least considering how
you might eliminate, reduce or learn to handle stress more
effectively.
If you don't address the stress in your life, and if this
stress is long-term, you will experience physical, emotional
and mental effects, and by the time you decide there is a
problem, some of these problems may be difficult to solve.
What makes this fact particularly dangerous is that we have
all come to take managing stress for granted, and in so doing,
we have gradually adjusted to the physical and mental toll
stress can take on our bodies and minds.
If you have a job, a relationship or a life that is particularly
stressful, you may find yourself wondering if the managing
stress you endure is hurting you.
Will you know when the damage is irreparable before it is
too late? Is the managing stress as bad as you think it is,
or are you overreacting?
These are good questions to ask in stress management test.
Answer 'yes' or 'no' to all of the following questions and
keep track of your answers. Then total your scores in each
section, as instructed, to see how you did!
Routines and Habits
1. My sleeping patterns have changed (I sleep a lot less,
a lot more or at different times of day)
2. My eating habits have changed (I eat a lot more, a lot
less or under different circumstances, I have problems with
digestion, pain in my stomach, etc.)
3. My weight, exercise or recreational activities have changed
(I exercise less, I am obsessive about exercise, I have gained
or lost a lot of weight, etc)
4. My social life has changed a lot (I go out less/more, talk
on the phone less, don't feel like seeing anyone)
Thoughts and Feelings
1. I am tired all the time, I have no energy
2. I am worried a lot
3. I have knots in my stomach a lot
4. I feel anxious even when nothing is happening
5. I feel depressed or 'blue' a lot of the time
6. I feel overwhelmed much of the time
7. I cry too easily
8. I don't laugh often anymore
9. I don't care much about my appearance or what people think
anymore - I'm just tired of trying to please people
10. I often feel like my brain is racing in 20 different directions
at once
Relationship Problems
1. I have problems with my boss or co-workers at work
2. I have problems with my girlfriend, boyfriend, spouse,
etc.
3. I have problems with my children
4. I have problems with in-laws
5. I have problems with others (friends, neighbors, club members,
associates)
6. I often find myself in arguments with others, or feeling
angry or hurt by the behavior of others
7. I feel like I never have time for myself
8. It is hard for me to focus or concentrate
9. I miss a lot of appointments, or I'm late a lot because
I have too much to do
10. I find it hard to say 'no' when someone asks me to do
something, even if I don't have the time to do what they are
asking
Changes or Life Events
1. I was recently separated or divorced
2. My child is having problems in school or in life in general
3. I lost my job
4. I have recently been ill or hospitalized
5. A family member has recently been ill or hospitalized
6. There has been a death in my family or in my circle of
friends
7. I am having financial difficulty
8. I am having problems with sexual performance or in my sex
life in general
9. I or someone in my family have recently had legal problems
or been in jail
10. I recently moved or relocated or started in a new school
or a new job
11. I recently had a new addition to my family (child, relative
moving in, new dog)
12. There is a lot of disruption where I live (new neighbors,
increased noise level, crime, remodeling of home
13. Our family or circle of friends does not seem to get together
as often anymore
14. I just got engaged, married or entered into a new intimate
relationship
15. I just got a promotion, raise or a lot more responsibility
at work
16. I just took on a lot of new responsibility at school,
in the community or with family (caring for an older relative,
etc.)
17. I just retired
18. My child just left for school, got married or moved out
of the house
19. I just changed careers
20. My spouse just started working outside the home, or got
a new job
21. I just took on a large loan or financial responsibility
22. I just suffered a major setback (default on a mortgage,
repossessed car, didn't get the promotion I wanted, failed
the bar exam, dropped out of school, etc.)
23. I am pregnant or about to adopt a child
24. I just got back together with my spouse or girlfriend,
boyfriend (after separation or divorce)
25. I am working or studying a lot more hours during the week
Routines and Habits
If you didn't answer 'yes' to any of these questions, skip
to the next section and continue adding your totals.
If you answered 'yes' to 1 of these questions, add 2 points
to your score.
If you answered 'yes' to 2 of these questions, add 5 points
to your score.
If you answered 'yes' to 3-4 of these questions, add 10 points
to your score
Thoughts and Feelings
If you didn't answer 'yes' to any of these questions, skip
to the next section and continue adding your totals.
If you answered 'yes' to 1 of these questions, add 2 points
to your score.
If you answered 'yes' to 3-4 of these questions, add 5 points
to your score.
If you answered 'yes' to 5-6 of these questions, add 10 points
to your score
If you answered 'yes' to more than 6 of these questions, add
20 points to your score
Relationship Problems
If you didn't answer 'yes' to any of these questions, skip
to the next section and continue adding your totals.
If you answered 'yes' to 1 of these questions, add 2 points
to your score.
If you answered 'yes' to 3-4 of these questions, add 5 points
to your score.
If you answered 'yes' to 5-6 of these questions, add 10 points
to your score
If you answered 'yes' to more than 6 of these questions, add
20 points to your score
Changes or Life Events
If you didn't answer 'yes' to any of these questions, you
can now begin to total your scores for each section and proceed
to the TOTALS section below, to see how you did.
If you answered 'yes' to 1 of these questions, add 1 point
to your score.
If you answered 'yes' to 3-4 of these questions, add 3 points
to your score.
If you answered 'yes' to 5-6 of these questions, add 5 points
to your score
If you answered 'yes' to 6-8 of these questions, add 10 points
to your score
If you answered 'yes' to 9-12 of these questions, add 20 points
to your score
If you answered 'yes' to 13-15 of these questions, add 30
points to your score
If you answered 'yes' to more than 15 of these questions,
add 50 points to your score
TOTALS
In this stress management test,Total your points for each
section and add them together. Now look at the list below
to determine your stress levels or results of stress management
test.
0-10 - Your long-term stress levels are low. You are
doing just fine!
11-30 - You have moderate levels of long-term stress
in your life. You should look for ways to reduce stress (time
management, more aggressive negotiation of deadlines, training
in conflict management, etc.)
31-60 - Your long-term stress levels are a real concern.
Review the areas in which you feel the most stress and work
on those to improve your quality of life. Consider a meditation,
exercise program, and/or counseling to help you reduce stress
more quickly and analyze the areas you may need help so you
can set goals and work toward reducing stress in the short
term and long term.
Over 60 - Your long-term stress levels are VERY HIGH.
You should immediately assess the areas of stress in your
life, talk to friends, family and co-workers, and begin a
program to reduce AND to handle stress better. Consider exercise,
meditation, counseling and other stress management techniques
as appropriate (time management, training in conflict management
and assertiveness, career change or counseling, etc.)
As you assess your stress levels and consider options for
dealing with your managing stress, remember that everyone
is different. Each of us has a different capacity for handling
and tolerating stress. If you have a high score because of
temporary conditions that you KNOW will change soon, you need
not be as concerned as if you have managing stress factors
that are longer term. These will, over time, affect your mental
and physical health and your relationships, unless you address
these stressors and find a way to deal with them or get rid
of them.
For examining stress please visit, Exam
Stress.For managing stress, many Stress
Management Tools are
available. For exersizing and managing stress these Stress
Management Tools are very helpful.Visit http://www.nomore-stress.com
for more tips and techniques.
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