Stress

1
Stress
2
Issues

• How much stress am I under?
• Should I really care about stress?
• How can I identify my problem areas?
• How do I deal with stress?

3
How Much Stress Am I Under?

• What does your body and mind tell you, that is,
  how do you feel?
• Simple surveys to identify your stress level

4
Find The Words That Indicate How You Feel.

• NOT STRESSED feel
• Terrific, peaceful, focused, connected,
  inner-directed, strong, relaxed, really centered,
  energized  

5
Find The Words That Indicate How You Feel.

• QUITE STRESSED feel
• Pretty good, a little anxious, off center,
  fragmented, a bit defensive, a little weak, some
  tension, tilted/twisted, depleted

6
Find The Words That Indicate How You Feel.

• SERIOUSLY STRESSED feel
• Kind of bad, some agitation, unfocused,
  separated, outer-reactive, pretty weak, very
  tense, distorted, drained

7
Find The Words That Indicate How You Feel.

• EXTREMELY STRESSED feel
• Terrible, frustrated, confused, disconnected,
  resentful, truly weak, great tension, very off
  center, empty

8
Summary of Word Test

• It is now well established that the more stressed
  we are the less ability we have to express
  balance, strength, bio-mechanical integrity,
  self-actualization and inner-peace.  The longer
  we remain in a stressed state, the less open we
  are to wholeness, harmony and happiness in our
  lives.

9
Stress Index

• Scoring
• 0 Never happens
• 1 Occasionally happens
• 2 Frequently happens

10
In the past month, has the following situation
happened to you?

• Feel that you have too much work and you cannot
  cope.
• Feel that you have to race through the day, e.g.
  talking and walking fast, crossing road on red
  light.
• Feel that there is no time for hobbies and always
  think about work.

11
In the past month, has the following situation
happened to you?

• Blow up easily when you meet failure or
  difficulties.
• Worry about others comments on your work
  performance.
• Feel that your boss or family does not appreciate
  you.
• Worry about your financial situation.

12
In the past month, has the following situation
happened to you?

• Have consistent headache / stomach ache / back
  pain.
• Ease your nerve / mind through smoking, drinking
  alcohol, using drugs or frequent snacking.
• Use sleeping pills or tranquilizers to get into
  sleep.

13
In the past month, has the following situation
happened to you?

• Get angry when you are with your family or
  colleagues.
• Interrupt the other person while they are
  speaking.
• Worry about things while in bed and cannot get
  into a sleep.
• Unable to achieve perfection because of too much
  work.

14
In the past month, has the following situation
happened to you?

• Feel guilty when taking a break.
• Do things in your own way but feel guilty
  afterwards.
• Feel that you should not enjoy life.

15
Scoring 0-10

• Your low level of mental stress may indicate that
  your current life lacks excitement, is
  comparatively boring and you are not motivated.

16
Scoring 11-15

• You have moderate level of mental stress.
  Although you feel more stressful at some times,
  you still can cope.

17
Scoring 16

• You have a high level of mental stress. You have
  to re-think how you are living, find out what are
  the sources, and seek resolution.

18
Lovelace Stress Inventory

• Please read the 10 stress inventory statements
  (items), below.
• As you go, decide how well each statement
  describes you in recent times. (The last six
  weeks.)
• Respond to each statement with a number from one
  to seven. The more you believe the statement
  describes you, the higher the number you give.
• Not at all like me//So-so like me//Just like me
• 1.........2..........3..........4..........5......
  ....6..........7

19
Not like me 1Just like me 7

• I believe that I have too much stress.
• I worry about people or about things.
• I have a concern or fear that interferes. (You
  might relate it to activities such as asserting
  yourself, calling or meeting with relatives or
  customers/clients, being rejected, handling
  objections, dealing with criticism, driving or
  maybe flying.)

20
Not like me 1Just like me 7

• I believe that one or more of my relationships at
  work or elsewhere suffers because of my
  irritability or sadness.
• I doubt that I'm as successful in my work or at
  home as I should be.
• The way I eat and drink is nutritionally poor or
  I eat too much fattening food.

21
Not like me 1Just like me 7

• I have a physical problem that I suspect, or
  someone tells me, comes from pressures in my
  life. (The problem could be headaches, stomach
  upsets, back or neck pain, difficulty sleeping,
  teeth grinding, bitten finger nails, excessive
  sweating, too much body fat, decreased romantic
  interest, skin problems or cold hands. Please
  note that factors other than stress can cause
  some of these physical concerns. If you haven't,
  check with your physician.)

22
Not like me 1Just like me 7

• Most days ... there are too many tasks that I
  should complete.
• I exercise--not activity done at work, yard or
  house work--too little or the exercise I do
  doesn't help enough.

23
Not like me 1Just like me 7

• I use something to calm or relax me. Or I use
  something to pep me up or to give me
  energy/excitement. You might, for example, use
  nicotine, caffeine, medicine, dietary supplement,
  alcohol, forbidden drug, gambling, risky
  relationship or maybe watching "too much"
  television.

24
Scoring

• Obvious score
• Overstated score
• Understated score
• Adjusted score

25
Obvious Score

• Add up your numbers

26
Overstated Score

• If your Obvious Score was 59 or higher
• Count the number of items rated as 7
• Multiply the number by 2
• Deduct this total from your Obvious Score to
  create an Adjusted Score

27
Understated Score

• If you got an "Obvious Stress Score" of 33 or
  less, that suggests that you are using
  subconscious (unknown-to-you) denial of how much
  stress you have. Don't take this as criticism.
  Instead, see it as a possibility you need to
  consider.

28
Obvious/Adjusted Scoring

• 34 to 39 suggests that you have a low level of
  mental stress.
• 40 to 45 indicates that you have a moderate
  level of stress.
• 46 and higher suggest a high level of stress.

29
Hidden Stress

• If your score is 39 or less, review the following
  questions

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• I worry about people or about things.
• The way I eat and drink is nutritionally poor or
  I eat too much fattening food.
• I use something to calm or relax me. Or I use
  something to pep me up or to give me
  energy/excitement. You might, for example, use
  nicotine, caffeine, medicine, dietary supplement,
  alcohol, forbidden drug, gambling, risky
  relationship or maybe watching "too much"
  television.

31
Hidden Stress

• If your score is 39 or less
• If your score on any of the 3 questions above was
  5 or more, then add 7 points to your obvious
  score for each of these 3 questions that you
  scored 5 on

32
Other Hidden Stress

• For each question that you answered with a score
  of 1, add 3 points to your obvious score

33
Overall Scoring

• 34 to 39 suggests that you have a low level of
  mental stress.
• 40 to 45 indicates that you have a moderate
  level of stress.
• 46 and higher suggest a high level of stress.

34
Should I really care about stress?

• As many as two-thirds of office visits to family
  physicians are due to stress-related health
  problems. Psychological stress is a major
  contributor, directly or indirectly, to six of
  the leading causes of death in the U.S.
• coronary heart disease,
• cancer,
• lung disease,
• cirrhosis,
• accidental injury,
• suicide.

35
Should I really care about stress?

• There is a growing awareness among health care
  professionals of a subtle, but powerful,
  association between mental stress and maintaining
  physical well-being. Ongoing moderate and high
  levels contribute to
• headaches,
• back pain,
• stomach problems,
• nicotine addiction,
• more.

36
Should I really care about stress?

• Frequent stress, with anger, fosters high blood
  pressure and stroke. Stress, associated with
  depression, encourages physical fatigue and
  lowers our resistance to common illness.

37
How can I identify my problem areas?

• Canadian Government test
• Psychological network test
• Commercial stress management company tests

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Canadian Government Test

• www.cmhaottawa.ca/stresstest.htm
• Each of your yes answers to the following
  questions will result in an increase in stress

39

• Neglect your diet?
• Try to do everything yourself?
• Blow up easily?
• Seek unrealistic goals?
• Fail to see the humour in situations others find
  funny?
• Act rude?
• Make a 'big deal' of everything?

40

• Look to other people to make things happen?
• Have difficulty making decisions?
• Complain you are disorganized?
• Avoid people whose ideas are different from your
  own?
• Keep everything inside?
• Neglect exercise?

41

• Have few supportive relationships?
• Use sleeping pills and tranquilizers without a
  doctor's approval?
• Get too little rest?
• Get angry when you are kept waiting?
• Ignore stress symptoms?
• Put things off until later?

42

• Think there is only one right way to do
  something?
• Fail to build relaxation time into your day?
• Gossip?
• Race through the day?
• Spend a lot of time complaining about the past?
• Fail to get a break from noise and crowds?

43
Psychological Network Test

• Rate yourself on the following questions
• Your stress level elevates for each question that
  you answer most of the time

44

• I feel extremely tense.
• I feel very jittery.
• I get little quiet time for myself.
• I feel overwhelmed.
• I feel so anxious I want to cry.
• I feel so stressed that I'd like to hit
  something.
• I feel like I'm stretched to the breaking point.

45

• It is very hard for me to relax.
• I feel an enormous sense of pressure on me.
• I feel panicky.
• I have difficulty sleeping.
• I feel like I'm on the verge of total collapse.
• I feel like I'm loosing control of my life.
• I feel tense and angry with those around me.

46

• When I try to relax my thoughts take over and I
  worry about everything.
• I cant feel relaxed.
• I feel that I can't keep up with the demands on
  me.
• I feel very much on edge.
• I find it hard to concentrate.
• I feel I must race from one task to the next.

47
Commercial Test

• Stress comes from many places
• Examine some of the major areas where stress can
  occur

48
Commercial Tests

• Alcohol
• Caffeine
• Christmas
• Emotional
• Life events
• Mental
• Physical
• Social
• Spiritual
• Stress burnout
• Stress toughness

49
Alcohol Test

• I do most of my drinking alone
• I need an early morning drink
• I lose sexual potency after drinking
• Drinking is causing me problems in my family
  relationships
• I am frequently absent from work because of my
  drinking

50
Alcohol Test

• Drinking alleviates my feelings of inadequacy
• If I stop drinking I get the shakes
• I pay less attention to my spouse/loved one
  because of drinking
• I have experienced blackouts (loss of memory)
  after drinking

51
Alcohol Test

• My business is suffering because of my drinking
• I have bodily complaints after drinking
• I have trouble limiting the amount I drink
• I drink at lunch
• My moods change markedly when I drink

52
Alcohol Test

• When I drink I have trouble sleeping
• I am more impulsive when I drink
• I have less self-control when I drink
• I drink in social situations to relieve anxiety
• I am harder to get along with when I drink
• My reputation is suffering because of drinking

53
Caffeine Consumption Test

• Caffeine Source
• Instant Coffee
• Freshly brewed coffee
• Decaffeinated coffee
• Tea
• Cola Drinks
• Hot Chocolate
• Chocolate Bars (7 ozs or 200 gram bars)
• Headache Tablets

54
Christmas Stress Test

• Santa Claus is long overdue for a cholesterol
  test
• The thought of partridges in a pear marinade
  causes you to salivate
• Many of your relatives will receive plastic
  surgery vouchers as gifts
• Christmas cheer means NASDAQ remains above 1,000
  points
• Your therapist only gives you a 10 chance of
  surviving the holidays without email

55
Christmas Stress Test

• You prefer a deep frozen rottweiler to grandma's
  Christmas pudding
• The Three Wise Men were guided to the Manger by
  an early version of the Mir Space Station
• Being fired from work would give you more time
  for Christmas shopping
• You've backed up your brain to a Zip Drive as a
  sensible Christmas survival strategy
• Antihistamines can clear up Rudolph's red nose
  problem

56
Christmas Stress Test

• Every child's Christmas stocking should contain a
  kilo of Valium
• Replanted Christmas trees attract significant
  carbon credits
• McDonalds and the Manager are synonymous
• An electric fence is an ideal gift for a dog
• A Sony Playstation 2 would have been a better
  choice than gold, frankincense and myrrh

57
Emotional Stress Test

• Often feel anxious
• Suffer from the "blues
• Over-excitability
• Feel unhappy much of the time
• Worry a lot
• Become easily discouraged
• Experience little joy

58
Emotional Stress Test

• Have frequent crying spells
• Suffer from nightmares
• Easily become irritated
• Seldom pass compliments
• Lack a sense of humour
• Have a nervous laugh
• Exhibit bad temper

59
Emotional Stress Test

• Feel frustrated
• You often find fault with yourself
• Feel "no one cares
• Hold uncertain beliefs
• Suffer from overwork because you can't say no
• Get embarrassed when people compliment you

60
Life Events Stress Test

• These are ranked in order of being most stressful
  to least stressful

61
Life Events Stress Test

• Death of spouse or child
• Divorce
• Marital Separation
• Detention in jail or other institution
• Death of a close family member (e.g. parent or
  sibling)

62
Life Events Stress Test

• Major personal injury or illness
• Marriage
• Being fired from work
• Marital reconciliation
• Retirement
• Major change in health or behaviour of family
  member

63
Life Events Stress Test

• Pregnancy of spouse/partner
• Sexual difficulties
• Gaining a new family member (e.g. through birth,
  adoption etc)
• Major business readjustment (e.g. merger,
  reorganisation, etc)

64
Life Events Stress Test

• Major change in financial state (e.g. a lot worse
  off or a lot better off)
• Death of a close friend
• Changing to a different type of work
• Major change in the number of arguments with
  spouse (e.g. a lot more or less)
• Taking on a significant (to you) mortgage

65
Life Events Stress Test

• Foreclosure on a mortgage or loan
• Major change in responsibility at work (e.g.
  promotion, transfer, demotion)
• Son or daughter leaving home (marriage, college
  etc)
• In-law troubles
• Outstanding personal achievement

66
Life Events Stress Test

• Partner beginning or ceasing work outside of the
  home
• Beginning or ceasing formal schooling
• Major change in living conditions (e.g. new
  house, renovating)
• Revision of personal habits (dress, manners,
  association etc)
• Troubles with the boss

67
Life Events Stress Test

• Change in residence
• Changing to a new school
• Major change in usual type and/or amount of
  recreation
• Major change in church or spiritual activities
  (e.g. a lot more or less than usual)
• Major change in social activities (e.g. clubs,
  dancing, movies etc)

68
Life Events Stress Test

• Taking on a small loan (e.g. purchasing car, TV,
  freezer etc)
• Major change in sleeping habits (e.g. a lot more
  or less)
• Major change in number of family get-togethers
  (e.g. a lot more or less)
• Major change in eating habits (e.g. a lot more or
  less food intake)

69
Life Events Stress Test

• Holiday or vacation
• Christmas
• Minor violations of the law (e.g. traffic or
  parking infringement)

70
Mental Stress Test

• Mental attitudes are generally negative
• You easily get confused
• Suffer from mental lethargy
• Seldom read a book or journal relating to your
  work
• Have no intellectual relaxation

71
Mental Stress Test

• Rarely develop new ideas
• Make negative statements about yourself
• Find it difficult to concentrate
• Seldom read anything but a newspaper
• Do not have any hobbies

72
Mental Stress Test

• Rarely express your feelings through music, art,
  dance or writing
• Fail to keep abreast of current events
• Mind is often in a whirl
• Rarely introduce innovations into your work

73
Mental Stress Test

• You do not know the name of your Federal or State
  Parliamentarians
• You avoid attending seminars or courses that will
  assist you with your work
• Frequently suffer from forgetfulness

74
Physical Stress Test

• Suffer from frequent headaches or migraines
• Often feel fatigued or worn out
• Fitful sleep (tossing and turning)
• If awakened you find it difficult to fall asleep
  again
• Lump in throat/difficulty in swallowing

75
Physical Stress Test

• Experience regular digestive upsets
• Recurrent or persistent ulcers
• Exercise infrequently
• Grind your teeth
• Often engage in finger drumming

76
Physical Stress Test

• Increased consumption of alcohol and tobacco
• Occasionally suffer from pounding heart
• Exhibit signs of restlessness
• Frequently catch colds or flu
• Drink more than 4 cups of tea or coffee a day

77
Physical Stress Test

• High blood pressure
• Often aware of body tension
• Accident prone
• You are overweight
• Smoke more than 10 cigarettes a day
• Suffer from chest pains

78
Physical Stress Test

• Regularly experience tension in back of head or
  neck
• Experience episodes of diarrhea
• Have twitching in face or limbs
• Suffer from dizziness, lightheadedness or
  faintness

79
Physical Stress Test

• Unexplained rashes or itches of the skin
• Often take sleeping pills or tranquilizers
• Irritation or wetness around back passage
  (colitis)
• Excessive perspiration especially of the hands
• Take mind-altering drugs

80
Social Stress Test

• Experience of sense of isolation
• Harbor resentments
• Suffer from loneliness
• Lash out at others
• Experience lowered sex drive
• Frequently nag others

81
Social Stress Test

• Reduced contact with friends
• Lack of intimacy
• Your family relationships are less then
  satisfactory
• Feel uncomfortable in interactions with others
• Have poor relations with work associates
• Often distrustful

82
Social Stress Test

• Tend to use people for personal gain
• Don't know or care about your neighbors
• Clam up in group discussion
• Seldom take your family out
• Think drinking and driving is acceptable

83
Stress Burnout Test

• I find it difficult to sleep
• I am sleeping too much
• Chronic tiredness saps my energy
• I am frequently irritable or angry
• I feel pessimistic about the future

84
Stress Burnout Test

• I regularly experience periods of boredom
• I have recurrent thoughts of death or suicide
• I find it difficult to concentrate
• I frequently feel depressed
• I am socially withdrawn

85
Stress Burnout Test

• I grumble and complain a lot
• I find it difficult to make decisions
• I regularly feel guilty and have a sense of
  failure
• I have a feeling a powerlessness
• My interest in sex has significantly declined

86
Stress Burnout Test

• My enthusiasm for my work has declined
• My use of alcohol/drugs has increased
• My levels of absenteeism from work have increased
• People tend to avoid me
• I frequently suffer from colds, flu and other
  ailments

87
Stress Toughness Test

• I enjoy my job and find it interesting and
  satisfying
• I take an active interest in the community
• I use my leisure time creatively
• I enjoy involvement with my family
• I welcome change and see it as an opportunity for
  personal growth

88
Stress Toughness Test

• I take decisive steps to deal with challenging
  situations
• I take care of my health
• I believe that I have considerable control over
  my life
• I seek solutions to personal problems
• My life has meaning and purpose

89
Spiritual Stress Test

• Experience sense of inner emptiness
• Life has no meaning
• The future looks bleak
• You are unforgiving
• See very few positive things in life
• Often a martyr

90
Spiritual Stress Test

• Frequently cynical
• Feel apathetic
• Have self-doubts about your work
• Constantly need to prove yourself
• Feel your life has been wasted

91
Spiritual Stress Test

• Hold no personal beliefs
• Look for "magic" solutions to problems
• Doubt your ability to succeed
• Feel little obligation towards others
• Have a morbid fear of death

92
How do I deal with stress?

• We have looked at some suggestions
• It is your call do or die