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eLearning Series:
I've Got Way Too Much Stress!
I need stress relief now...
Keep a Stress Diary & Gain
Important Insight
When you commit
to keeping a Stress Diary, you gain important insight into
how you react to stress. This allows you to better channel
your energy into performing as you choose to and not as the
result of the unidentified stress that has a foothold in
your life.
You will begin
by recording, each day, information about the stresses you
are experiencing. Your goal will be to analyze these stresses
and then better manage them.
Here is an example
of a day one entry:
- Woke up late
(alarm did not go off)
- Got the kids
off to school in an awful rush, very cranky
- Arrived to
work without any breakfast, feeling like a zombie
- Short-tempered
with co-workers all day
- Picked up
kids from school and nearly bit their heads off
- Locked
myself in my room.
- Stayed in
room entire night, sleeping and watching TV, had a bath
Your Stress Diary
will better help you to understand:
- What causes
your stress in more detail?
- Level of stress
that you operate at most efficiently
- How do you
react to stress? Are your reactions appropriate and useful?
When you write your Stress Diary each day, you will gain valuable insight that
will help you to manage stress more proactively.
So that you can
best analyze your stress, include the following information:
- Date and time
of each entry
- How do you feel
right now? On a scale of 1 – 10 with 1 being miserable and
10 being ecstatic
- Record your mood
on a scale of 1 – 10 with 1 being low and 10 being very happy
- Record how effective
you feel you are on a scale of 1 – 10 with 1 being very ineffective
and 10 being highly effective
- How stressed
out do you feel? On a scale of 1 – 10 with 1 being in a Zen
state and 10 feeling
like you are crawling out of your skin
- What stress symptom
do you feel?
- How did you handle
the stress?
Analyze your Stress Diary
Commit to making daily entries into your diary over a reasonable period of
time. After a period of about 4 weeks, you should be able to start to see
patterns.
Some of your behaviors
which are provoked by stress will be repeated on a regular
basis. Make a list of those behaviors that you see most often.
These will be the stressors in your daily life you will want
to learn to control first.
Next, look at
the causes of these obvious stressors. Also, look at how
well you managed them on a day-by-day basis. When you can
identify areas where you can learn to manage your stress
responses better, list those.
List all of the
everyday events of your life that cause you stress and list
how these events made you feel.
By now you can
see the contrast in what events cause you the most stress
compared to what events cause you the least. You can now
see at what stress level you can function best. Your goal
now will be to lessen the stress in your life by managing
how you deal with stressful situations and you can do this
by responding to the stress in your life in a more proactive/positive
manner.
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