Activity 4: Stress Worksheet

Stress Worksheet will help you summarize the data you collected in your Stress Diary and identify coping and prevention strategies for the stress involved. Complete this worksheet after you have recorded data in your Stress Diary for 6 days.

Note: A downloadable RTF file of this worksheet is included in the left sidebar of this page.

 

1. Eustress vs. Distress

Review your Stress Diary. From your stress list, identify examples of eustress and distress in the space below.

 

Eustress ______________________________________________________________________________

Distress ______________________________________________________________________________

 

2. From your Stress Diary list, identify stressors and their physical and mental symptoms.

Stressors

Symptoms

Physical

Mental

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3. Review your Stress Diary and identify the areas of distress of most concern.

 

 

 


 

4. Many Stressors can be changed, eliminated, or minimized.

Here are some examples of things you can do to reduce your level of stress

Exercise

  • Exercise regularly.
  • Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes.

Nutrition

  • Eat a balanced diet daily. Eat more whole grains, nuts, fruits and vegetables. Substitute fruits for desserts.
  • Choose foods that are low in fat, sugar, and salt.

Sleep

  • In a typical week, get sufficient sleep to wake up refreshed.
  • Do not use medication or chemical substances (including alcohol) to help your sleep.

Stimulants

  • Avoid caffeine, nicotine, sugar, and cola.
  • Do not use medication or chemical substance (including alcohol) to reduce your anxiety or to calm you down.

Support System

  • Have one or more friends with whom you can share personal matters.
  • Talk with friends or someone you can trust about your worries/problems.

Nurture-Self

  • Keep reinforcing positive self-statements in your mind.
  • Focus on your good qualities and accomplishments.
  • Do something you really enjoy which is "just for me" during the course of an average week.
  • Recognize and accept your limits. Remember that everyone is unique and different.

Good time management skills

  • Plan ahead and avoid procrastination.
  • Make a weekly schedule and try to follow it.
  • Set realistic goals.
  • Set priorities.
  • See the iStudy for Success tutorial on Time Management.

Relax

  • Take a warm bath or shower.
  • Got for a walk.
  • Get a hobby or tow. Relax and have fun.
  • Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a great way to relieve stress.

 


Think about how to cope with and prevent the distress you identified in your Stress Diary and the questions above. Describe your plan for coping with distress in the space below.

Exercise

 

Nutrition

 

Sleep

 

Stimulants

 

Support System

 

Nurture-Self

 

Good time management skills

 

Relax