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Levels of Stress:
Signals of Stress Overload (that which makes you unproductive and
self-destructive):
-If you are not enjoying what you used to enjoy. -If you are finding it
hard to get along with people. -Irritability/ minor things upset you.
-Anxieties will not stop. -Feel trapped or inadequate. -Distrustful-even
of friends. -Cannot sleep, always tired. -Rapid weight gain or loss.
-Abnormal heart rate. -Unable to make decisions. -Lose objectivity.
-Forgetful. -Low self-esteem. -Excessive guilt. -Loss of sexual desire.
-Crying or screaming. -Slowed reaction time. -Feeling dull, empty, sad
or numb.
Attributes of Optimal Stress (that which makes you produce well):
-Slightly keyed up. -Highly motivated. -Have great mental clarity and
objectivity. -Greater accuracy of judgement. -Feel energized.
Signals of Stress Underload:
-Not motivated, “peaked-out”. -Are doing something you dislike or find
boring. -Apathetic attitude. -Worry/gossip more than usual. -Are
chronically depressed, fatigued.
From Dr. Rosalind Forbes, “Corporate Stress & Life Stress”, Doubleday, &
Lynn Caine, “Lifelines”, Doubleday Co., Inc. 1978.
The Physical and Mental Signs of Stress:
If you have more than two of these signs, you may be placing your body
under high risk from excessive stress.
1. Excess weight for your age and height. 2. High blood pressure. 3.
Lack of appetite. 4. A desire to eat as soon as a problem arises. 5.
Frequent heartburn. 6. Chronic diarrhea or constipation. 7. Unable to
sleep. 8. Constant fatigue. 9. Frequent headache. 10. A need for aspirin
or some other medication daily. 11. Muscle spasms. 12. Feeling full
although you’ve not eaten. 13. Shortness of breath. 14. Feeling faint or
nausea. 15. Unable to cry or easily burst into tears. 16. Persistent
sexual problems (frigidity, impotence, fear). 17. Excessive nervous
energy which prevents sitting still and relaxing.
Danger Signs and Symptoms of Stress:
1. General irritability, hyperexcitation or depression. 2. Pounding of
the heart, high blood pressure. 3. Dryness of the throat and mouth. 4.
Impulsive behavior, emotional instability. 5. The overpowering urge to
cry or to run and hide. 6. Inability to concentrate, flight of thoughts
and general disorientation. 7. Feelings of unreality, weakness or
dizziness. 8. Predilection to become fatigued. 9. Floating anxiety. We
are afraid, although we do not know why. 10. Emotional tension and
alertness. 11. Trembling or nervous tics. 12. Easily startled by small
sounds. 13. High-pitched, nervous laughter. 14. Stuttering and other
speech difficulties. 15. Teeth grinding or Bruxism. 16. Insomnia. 17.
Sweating 18. Frequent need to urinate. 19. Migraine headaches. 20. Pain
in the neck or lower back. 21. Loss of appetite or compulsive eating.
22. Accident prone.
Female Stress Symptoms: (80% of all female illness)
1. Anorexia nervosa. 2. Amenorrhea (loss of menstruation). 3. Anxiety
reactions. 4. Alcoholism and drug addiction. 5. Asthma. 6. Allergies. 7.
Bulimia. 8. Bruxism. 9. Cardiac Arrhythmia. 10. Indigestion, queasiness
and sometimes vomiting. 11. High blood pressure. 12. General
irritability or depression. 13. Hyperventilation. 14. Headaches,
migraine attacks. 15. Infertility. 16. Irritable bowel syndrome or
ulcerative colitis. 17. Impulsive behavior, emotional instability. 18.
Insomnia. 19. Increased smoking. 20. Loss of appetite or compulsive
eating. 21. Menstruation and society’s mixed messages. 22. Myocardial
infarction (heart attack). 23. Nightmares. 24. Pain in the neck and
lower back. 25. Peptic ulcer. 26. Persistent sexual problems. 27.
Rheumatoid arthritis. 28. Skin disorders. 29. Trembling, nervous tic.
30. The overpowering urge to cry or run and hide.
Holmes-Rahe Life Events Survey:
Instructions- Please check the life events that have occurred during the
previous two years. Then circle the mean value for each item checked,
and all mean values for a total score. If an event has occurred more
than once, multiply the number of occurrences by it’s mean value. Thus,
if you were divorced twice during the two year period, then the score
for “Divorce” is 2 x 73 = 146.
Rank Life Event Mean Value # of Occurrences Total Scores
1 Death of a spouse 100 x __________ = __________
2 Divorce 73 x __________ = __________
3 Marital separation 65 x __________ = __________
4 Jail term 63 x __________ = __________
5 Death of a close family member 63 x __________ = __________
6 Personal injury or illness 53 x __________ = _________
7 Marriage 50 x __________ = __________
8 Fired at work 47 x __________ = __________
9 Marital reconciliation 45 x __________ = _________
10 Retirement 45 x __________ = _________
11 Change in health of a family member 44 x __________ = _________
12 Pregnancy (applies to both spouses) 40 x __________ = _________
13 Sexual difficulties 39 x __________ = _________
14 Gain of a new family member 39 x __________ = _________
15 Business readjustment 39 x __________ = ________
16 Change in financial state 38 x __________ = ________
17 Death of a close friend 37 x __________ = ________
18 Change to different line of work 36 x __________ = _________
19 Change in number of arguments 35 x __________ = _________ with
someone
20 Mortgage over $10,000 31 x __________ = _________
21 Foreclosure of mortgage or loan 30 x __________ = _________
22 Change in responsibilities at work 29 x __________ = ________
23 Son or daughter leaving home 29 x __________ = ________
24 Trouble with in-laws 29 x __________ = ________
25 Outstanding personal achievement 28 x __________ = ________
26 Spouse began or stopped work 26 x __________ = _______
27 Began or ended schooling 26 x __________ = ________
28 Change of living conditions 25 x __________ = ________
29 Revision of personal habits 24 x __________ = ________
30 Trouble with boss 23 x __________ = ________
31 Change in work hours or conditions 20 x __________ = ________
32 Change in residence 20 x __________ = ________
33 Change in schools 20 x __________ = _______
34 Change in recreation 19 x __________ = _______
35 Change in church activities 19 x __________ = _______
36 Change in social activities 18 x __________ = _______
37 Mortgage or loan less than $10,000 17 x __________ = _______
38 Change in sleeping habits 16 x __________ = _______
39 Change in number of family get-togethers 15 x __________ = _______
40 Change in eating habits 15 x _________ = _______
41 Vacation 13 x _________ = _______
42 Christmas 12 x _________ = _______
43 Minor violations of the law 11 x _________ = _______
Other events not listed Stress Points Your Tally
44 ____________________ _______________ ______________
45 ____________________ _______________ ______________
Scoring:
100-200: This score shows a low degree of vulnerability to stressors. If
you find yourself bored, irritable and easily distracted, you might wish
to add some new challenges to your life. Time to take up a new hobby or
learn something new.
201-275: This score shows a moderate vulnerability to stressors. You
probably find life interesting, challenging and active most of the time.
You may feel bored at times, stressed at other times. Your stress level
is average.
276-400: This score shows a high degree of vulnerability to stressors.
You have experienced a lot of change these past two years. If you are
feeling very stressed, your point tally shows the reason. Physical
activity, proper nutrition and light and sound relaxation sessions could
help you learn to manage your stress level.
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