Lab 10-1 & Lab 10-2

LAB 10.1 Identifying Your Stress Level and Key Stressors How Stressed Are You?

To help determine how much stress you experience on a daily basis, answer the Following questions.How many of the symptoms of excess stress in the list below do you experience frequently? Symptoms experienced:

Frequent illnesses, Fatigue, Headaches, Inability to concentrate, Irritability

1. Trouble remembering things

2. Are you easily startled or irritated? Yes

3. Are you increasingly forgetful? Sometimes

4. Do you have trouble falling or staying asleep? Yes

5. Do you continually worry about events in your future? Yes

6. Do you feel as if you are constantly under pressure to produce? Yes

7. Do you frequently use tobacco, alcohol, or other drugs to help you relax? No

8. Do you often feel as if you have less energy than you need to finish the day? Yes

9. Do you have recurrent stomachaches or headaches? Yes

10. Is it difficult for you to find satisfaction in simple life pleasures? No

11. Are you often disappointed in yourself and others? Yes

12. Are you overly concerned with being liked or accepted by others? No

13. Have you lost interest in intimacy or sex? No

14. Are you concerned that you do not have enough money? Sometimes

Weekly Stress Log

				A.	M.								P.	M.
	6	7	8	9	10	11	12	1	2	3	4	5	6	7	8	9	10	11	12	Avg
M			3	3	1	2	1	2	2	4	3	3	1	1	1	1	3			1.63
T			3	3	1	2	1	2	2	3	3	3	1	1	1	1	3			1.58
W			3	3	1	2	1	2	2	3	3	3	1	1	1	1	3			1.58
TH			3	3	1	2	1	2	2	3	4	3	1	1	1	1	3			1.63
F			3	3	4	3	1	2	2	3	3	3	1	1	1	1	3			1.79
S																				0
Su																				0
Avg	0	0	2.14	2.14	1.14	1.57	0.71	1.43	1.43	2.29	2.29	2.14	0.71	0.71	0.71	0.71	2.14	0	0

Results: My scores averaged close to Mild anxiety; no interference with activity. My daily levels or weekly levels were not very high for my test week log, but sometimes I do feel very stressed if I have deadlines at work or other activities like classes and family issues. It seems most of my stress was during work or trying to get to bed. 


I've learned a few stress-management techniques over time, but I think I can do better by doing more positive talk with family or friends by calling them at least once a day. I also feel that leaving my desk for lunch to talk with friends or read a book etc is very helpful for my stress and health. If I'm stressed on my way to work, I try to listen & sing to music to take my mind off of work. During work, I take a short break or walk during mid morning to keep me from stressing. After work, I either work out or listen to music to unwind. takes me going for a walk or singing to music really loud in my carTake time out to develop effective stress-management techniques. My goal is to try more relaxation techniques before bed to be able to fall asleep better with out thinking about my next days work. I've tried lavender oil, tea, and turning off electronics and I think it's already helping. 

Lab 10.2 - Part I Lifestyle Stress Management 

Social Support
Current Lifestyle: I try to deal with any issues on my own and not drag anyone down by my problems. I also talk to my husband for most issues.
Lifestyle change #1: Use my friends at work or make a phone call to my best friends as support system when dealing with stress or difficult times.
Lifestyle change #2: Use my family and sisters as a support system...they are only a phone call away - I always feel better after sharing my problems with someone.
Exercise Habits
Current Lifestyle: I go for a walk when I'm stressed at work. I also only work out at the gym (usually on the weekend) or home when I get inspired or when I feel out of shape.


Lifestyle change #1: I feel that I should incorporate walking breaks at least 3 Xs a week at work to get get some fresh air and prevent stress.
Lifestyle change #2: I will make an exercise plan that will work for me and that I will love!  I will incorporate some of the following to blow off steam/de-stress: Zumba, cycle class, weight lifting  or yoga class.
Nutrition Habits
Current Lifestyle: I tried to stay away from fast food as much as possible because I know this will only cause more stress due to breakouts or feeling sluggish. I try not to eat too much junk food or candy when I'm feeling stress or upset.
Lifestyle change #1: Packing nutritious snacks to sustain my energy and a nutritious lunch that will help me get through the day. This will help me not get caught hungry and go for something fast like junk food or chocolate.
Lifestyle change #2: Only 1 coffee (Decaf) drink per day that will help keep from dehydration and prevent stress.

Time-management techniques
Current Lifestyle: I always feel stress because I always feel behind with everything which stresses me out everyday.
Lifestyle change #1: I think preparing better will make me stress less. ex. plan meals at least 2Xs a week. This will allow me more time in the evenings for other things instead of thinking or trying to make plans with my husband for dinner (we are so indecisive sometimes).
Lifestyle change #2: I think keeping a time schedule on paper or on my phone to help organize my time and set reminders will help with stress.

Self-talk patterns
Current Lifestyle: I sometimes stress my self out by thinking the worst in a situation and it makes me feel down and like a failure.
Lifestyle change #1: I want to see the positive in situations and find a solution to things if possible.
Lifestyle change #2: Don't let me mind wander to far and think of bad situations or negativity, but instead tell myself that it will be okay and I can get through anything. This will help not stress me out.
Sleep habits 
Current Lifestyles: I go to sleep later than I want usually 5 out of 7 days a week.
Lifestyle change #1: I will try to relax (music, tea, enjoying a book) before going to bed to help get my zzz's earlier in order to tackle the next days stress.
Lifestyle change #2: I think keeping my routine on the weekend will also help as I will be less likely to stay up late during the week.