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Stress Diary Journal Guides

Guide 1: Stressors

HP Stressors

Stressors Types Physical Environment • Noise • Poor Lighting • Heat • Confined Spaces

Stressors list What are stressors? It is often the perception of things that causes stress. Here are some of the most common reasons we get stressed:           

 

Long hours Heavy workload... Infrequent breaks Boredom Tasks that don’t utilise peoples' skills Poorly defined goals and job/task specifications Too much responsibility. Poor management or teaching style People are not involved in decision- making Poor communication Lack of support or help from co-workers and supervisors/teachers or staff Job insecurity Lack of opportunity for

   

growth or advancement. Insufficient training or poor study techniques Overcrowding Unrealistic Expectations Noise and pollution

Other stressors (or the anticipation of them) can lead to stress: 

        

Pressure to perform (school, sports, sexually, socially or Home) Threats of physical violence Money worries Arguments Family conflicts Divorce Bereavement Unemployment Moving house Alcohol or drug abuse.

Additionally, there may be no specific reason for developing stress. It may result from many years of minor problems, or on-going, long-term problems such as illness of a close family member. Simply, stress can be caused by anything. Short-term stress, such as giving a speech or going for an interview, are finite, has a short and immediate focus and, therefore, less problematic. It is though, our perception of both the event and our ability to cope, deal with it, or overcome it [our Self-Efficacy], that causes the problem.

Social Interaction • Rudeness • Bossiness • Aggressiveness • Bullying

Organisational • Rules • Regulations • Deadlines

Major Life Events • Birth • Death • Transfer • Promotion • Marital problems

Daily Hassles • Commuting • Mechanical breakdowns

& Internal Conflicts

S tress Factors - Which factors influence stress at work? In recent times, there has been increasing interest in distinguishing the effects of physical and psychosocial workplace stressors on the aetiology of work-related health disorders Generally, people are prone to either internal or external stressors, and both types have physical or psychological origins. Physical external stressors include unpleasant environmental conditions such as pain

or hot and cold temperatures. Physical internal stressors include things like infections or inflammation.

• Noise • Poor Lighting • Heat • Confined Spaces

External psychological stressors are such things as poor working conditions or conflicting relationships. External psychological stressors include:

Social Interaction • Rudeness • Bossiness • Aggressiveness • Bullying

Physical Environment

Organisational • Rules

‘Indentifying and knowing your stressors are halfway to cancelling them out’


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S tress at work • Regulations • Deadlines Major Life Events • Birth • Death • Transfer • Promotion • Marital problems

situation. These stressors are anxieties about events that may or may not happen, and the stress response continues to be active as long as one is worrying about it. The internal psychological stressors include:

Daily Hassles • Commuting • Mechanical breakdowns

Lifestyle choices • Caffeine • Lack of sleep • Overloaded schedule

Internal psychological stress can often be the most harmful because there is frequently no resolution to the stressful

Negative self – talk • Pessimistic thinking • Self criticism • Over analysing

Mind traps • Unrealistic expectations • Taking things personally • All or nothing thinking • Exaggeration • Rigid thinking Personality traits • Perfectionists • Workaholics Stress can affect your overall performance and for some could result in serious ill health - both mental and physical. Such ailments as hypertension, coronary thrombosis, migraine and peptic ulcers are only a few

E ffect of S tress on work performance “ Modern society is driven by work”

of the illnesses recognized as having a stress-related background. In the workplace it has been seen, through on-going research, to have a very detrimental effect. Common causes of stress within the workplace include: The Drive for Success: Modern society is driven by ‘work’. Personal adequacy

equates with professional success and people crave for status and abhor failure. The demand for monetary success / professional status is simply overwhelming. Working Conditions: Physical and mental health is adversely affected by unpleasant working conditions, such as high noise levels, lighting, temperature

and unsocial or excessive hours. Overwork: Stress may occur through inability to cope with the technical or intellectual demands of a particular task. Circumstances such as long hours, unrealistic deadlines and frequent interruptions will compound this.

Working conditions and S tress Under-work: This may arise with their personal, social and from boredom because there is family values. not enough to do, or because a Responsibility: The greater the job is dull and repetitive. level of responsibility the Uncertainty: About the work - greater the potential level of role objectives, responsibilities, stress and expectations, and a lack of communication and feedback Relationships at work: Good can result in confusion, relationships with colleagues helplessness, and stress. are crucial. Open discussion is essential to encourage positive Conflict: Stress can arise from relationships. work which the individual does not want to do or that conflicts Changes at work: Changes that

alter psychological, physiological and behavioural routines such as promotion, retirement and redundancy are particularly stressful. Stress Therapy are available as a professional service. www.stressdiaries.com

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Stressors list

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Identify Your Stressors from this list

No

Stressor Type

1

Workplace Stress: Some of the biggest causes of stress in the workplace: low wages, harassment, performance appraisals, threat of layoff, obnoxious bosses, annoying co-workers,

2

Family Stress: A few family stressors: interference, long-distance, rivalry, labels, family history, expectations, communication, comparisons, roles, secrets, educating children, dys-

3

Relationship Stress: A few relationship stressors: communication, loyalty, honesty, emotional abuse, assault and other violence, betrayal, compatibility, affairs, unplanned pregnancy, sexual

4

Dating Stress: A few dating stressors: blind dates, first dates, online dating, sexuallytransmitted diseases, date-rape drugs, contraceptives, drinking, drugs, drinking and driving,

5

Gambling Stress / Addiction: Some of the biggest causes of stress for gamblers: loan sharks, racking up debt, addiction, knowing limits, gangs, recovery, relapse, violence, depend-

6

Credit & Debt Stress: A few credit and debt stressors: debt load, mortgages, house payments, late payments, credit rating, interest rates, bankruptcy, collections, debt settlement,

7

Holiday Stress: A few holiday stressors include: missing work, vacation planning, getting lost, dealing with borders and passports, air travel, communication, cultural issues, cost, language

8

School / Academic Stress: A few education-related stressors: deadlines, tests, studying, overwhelming workload, rules, conflicts with instructors, conflicts with other students, course

9

Emotional/Mental Stress: A few mental stressors: fear, self-expectations, embarrassment, feelings, attitude, needs, wants, goals, lack of goals, illness, drugs, head games, friendships,

10

Parenting Stress: A few of the biggest causes of stress for parents: discipline, education, behaviour, neglect, proper care, money, time, communication, chores, routines, health care,

11

Marriage Stress: A few of the biggest stressors for married couples: wedding planning, inlaws, religion, money, children, the holiday season, housing, cohabitation, personal space,

12

General Financial Stress: General financial stressors include the following: financial planning, savings, banking, earning enough income, having multiple sources of income, money scams,

13

Societal stress: Expectations, sanctioning of norms, taking and up-keeping values of society, Media influence, ‘must have’ stressors, your role determined, restrictions and controls, laws

Yes

Maybe

No

Are these some of yours? Cope with it by joining in @ www.stressdiaries.com

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The Stress Diaries we have available

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The Stress Diary Journal This 4 week programme to complete stress mastery, is an invaluable tool to effectively manage your stress to gain insight and explore self understanding. The Stress Diary Journal allows you to record your daily stress incidents & to monitor these incidents and analyse them – on a daily basis, for a period of 4 weeks. Divided into 4 weekly sections for you to master your stress progressively and more competently, it helps you review your initial appraisals, stress responses, your reactions & to identify your stress triggers, to then restructure your thoughts, your attitude and subsequent behaviours. You will be able to easier identify negative behaviour patterns, to increase your stress awareness, to learn new coping skills and to let you adapt new & alternative strategies. You will learn renewed self management skills, inner control, effective goal setting, time management skills, to overcome obstacles and increased perseverance to complete set tasks and to instil newfound routines, competencies and behaviours. It helps you to know yourself and manage your life more completely. This is an invaluable tool to gain unique insight, explore self-understanding, learn stress management skills and effectively manage your stress – in 4 weeks!

With a purchase of any of these Diaries, you get full Stress Management Support @ www.stressdiaries.com

Stress Diary: Daily Recorder Journal A companion guide to the Stress Diary Journal in a handy size to carry about , and for you to easily record your daily stress entries. Each Stress entry is individually presented for ease of recording ‘on the go’ and to then transfer these entries to your Stress Diary Journal, or this Stress Diary: Reflection Journal, at the end of your day. Making remembering these Stress incidents/events much easier and keeping you in touch with managing your stress more effectively.

Get a FREE Relaxation Music MP3 ! With your purchase of any of these Stress Diary: Reflection Journal This Stress Diary: Reflection Journal is a companion guide to the Stress Diary/Journal and used as an additional tool to further enhance your insight and understanding of your stress. You are to choose one significant Stress Entry per day, from your Stress Diary Journal for the length of your 4 week programme, that you may want to elaborate and focus on. Using the guideline questions and answer spaces that are provided, and you can add your personal notes or thoughts about your day or progress. Weekly summaries of your progress are included, to advance and monitor your progress and by answering these questions and adding your own observations, you will increase your skills at understand, managing your reactions and responses to your daily stress triggers and stressors. The Reflection Journal is an easy way to record and focus on how to reflect on your experiences and how you can learn from it.

Get these Stress Diary Journals at www.stressdiaries.com

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Stress_Diary_Guide 1. Stressors