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					Stress
               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?
      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
Find The Words That Indicate
       How You Feel.
NOT STRESSED – feel:
• Terrific, peaceful, focused,
  connected, inner-directed,
  strong, relaxed, really centered,
  energized
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
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
Find The Words That Indicate
       How You Feel.
EXTREMELY STRESSED – feel:
• Terrible, frustrated, confused,
  disconnected, resentful, truly
  weak, great tension, very off
  center, empty
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.
                Stress Index

•   Scoring:
    •   0 = Never happens
    •   1 = Occasionally happens
    •   2 = Frequently happens
   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.
   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.
   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.
   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.
   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.
           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.
          Scoring: 11-15

   You have moderate level of
    mental stress. Although you feel
    more stressful at some times,
    you still can cope.
           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.
          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
            Not like me =1
           Just 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.)
            Not like me =1
           Just 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.
             Not like me =1
            Just 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.)
            Not like me =1
           Just 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.
           Not like me =1
          Just 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.
             Scoring

   Obvious score
   Overstated score
   Understated score
   Adjusted score
         Obvious Score

   Add up your numbers
        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”
        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.
    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.
         “Hidden Stress”

   If your score is 39 or less,
    review the following questions
   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.
           “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
     Other “Hidden” Stress

   For each question that you
    answered with a score of 1, add
    3 points to your “obvious score”
          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.
        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.
        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.
   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.
How can I identify my problem
            areas?

   Canadian Government test
   Psychological network test
   Commercial stress management
    company tests
    Canadian Government Test

www.cmhaottawa.ca/stresstest.htm

   Each of your “yes” answers to the
    following questions will result in
    an increase in stress
   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?
   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?
   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?
   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?
Psychological Network Test

   Rate yourself on the following
    questions
   Your stress level elevates for
    each question that you answer
    “most of the time”
   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.
   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.
   When I try to relax my
    thoughts take over and I
    worry about everything.
    I can’t 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.
         Commercial Test

   Stress comes from many places
   Examine some of the major areas
    where stress can occur
        Commercial Tests
   Alcohol
   Caffeine
   Christmas
   Emotional
   Life events
   Mental
   Physical
   Social
   Spiritual
   Stress burnout
   Stress toughness
           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
            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
           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
             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
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
      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
      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
      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
     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
      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
      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
     Life Events Stress Test

   These are ranked in order of
    being most stressful to least
    stressful
     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)
     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
     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)
     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
     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
     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
     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)
     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)
     Life Events Stress Test

   Holiday or vacation
   Christmas
   Minor violations of the law (e.g.
    traffic or parking infringement)
        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
        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
        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
        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
       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
       Physical Stress Test

   Experience regular digestive
    upsets
   Recurrent or persistent ulcers
   Exercise infrequently
   Grind your teeth
   Often engage in finger
    drumming
       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
      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
      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
      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
        Social Stress Test

   Experience of sense of isolation
   Harbor resentments
   Suffer from loneliness
   Lash out at others
   Experience lowered sex drive
   Frequently nag others
         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
        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
       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
       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
       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
       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
     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
     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
       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
       Spiritual Stress Test

   Frequently cynical
   Feel apathetic
   Have self-doubts about your
    work
   Constantly need to prove
    yourself
   Feel your life has been wasted
       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
    How do I deal with stress?

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

				
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