Click Here & Type Initials s4
Lesson 6
Causes of Stress
Stress can be both a positive and negative force. A certain amount is good – it can stimulate growth, change, and creativity. However, too much stress can interfere with your ability to function. In fact, some people eat or drink too much in an attempt to cope with seemingly overwhelming stress. Therefore, it is important to understand what causes stress in your life, how you react to stress, and how to effectively cope with it.
STRESS: A DEFINITION
“Stress” has two ingredients: stressors and the stress reaction. Stressors can be external factors (heat, cold, loud noises, argument with a friend) or internal (personal thoughts or feelings). They can be positive (e.g. getting married, having a baby, getting a raise) or negative (e.g. getting divorced, losing a job, having too many things to do). What is considered a “stressor” varies widely from person to person. Review the following list to identify your sources of stress.
Circle the number that best describes your reaction to the stressors noted below.
0=not a source of stress; 1=stressful; 2=very stressful
Work/Career0 / 1 / 2 / I have too many demands
0 / 1 / 2 / I don’t like my current job
0 / 1 / 2 / Communication with my boss and co-workers is poor
Environment
0 / 1 / 2 / I worry about my safety
0 / 1 / 2 / I’m bothered by all the noise
0 / 1 / 2 / I don’t like the daily traffic
Life Events
0 / 1 / 2 / I’ve been divorced in the last year
0 / 1 / 2 / I moved within the last year
0 / 1 / 2 / I became a parent within the last year
Hassles
0 / 1 / 2 / My family responsibilities are too great
0 / 1 / 2 / I don’t have enough fun
0 / 1 / 2 / My appearance concerns me
Finances
0 / 1 / 2 / I’m concerned about job security
0 / 1 / 2 / My salary is too low to meet monthly bills
0 / 1 / 2 / I made a large purchase (house, car, tuition)
Health
0 / 1 / 2 / I’m concerned about my weight
0 / 1 / 2 / I’m concerned about my general health
0 / 1 / 2 / I’m concerned about my level of physical activity
This exercise will help you increase your awareness of the events and situations that are sources in your personal and professional life. Where you can’t make these stressors go away, you can either change the way you react to them or better prepare yourself if a stressful situation is anticipated.
Lesson 6
Reacting to Stress
The stress reaction refers to how we respond or react to stress. Each of us responds differently to stress. Review the following list and identify how often you experience each item in response to stress (0=never; 1=sometimes; 2=always).
I notice the following physical responses to stress:0 / 1 / 2 / Headache
0 / 1 / 2 / Change in appetite
0 / 1 / 2 / Fatigue
0 / 1 / 2 / Interrupted sleep
0 / 1 / 2 / Indigestion
0 / 1 / 2 / Lower back pain
I notice the following psychological responses to stress:
0 / 1 / 2 / Sadness or depression
0 / 1 / 2 / Difficulty concentrating
0 / 1 / 2 / Feeling inadequate
0 / 1 / 2 / Feeling emotionally drained
0 / 1 / 2 / Forgetful
0 / 1 / 2 / Anxious
In my behavior, I notice,
0 / 1 / 2 / Decreased productivity
0 / 1 / 2 / Increased irritability and anger
0 / 1 / 2 / Increased eating and snacking
0 / 1 / 2 / Increased smoking and drinking
0 / 1 / 2 / Desire not to be bothered by others
Now that you know your major sources of stress and how you respond to too much stress, you can learn to manage it more effectively. Having an awareness of your personal coping methods and a willingness to change ineffective or harmful ones are the most important keys to success.
\\dhs\dfs\Groups\Administration\DHS\Sharp\Helping Out\Weight Mgmt\Lesson 6 Change.doc
Dean Comprehensive Weight Management Program » Phone 800.808.1190 » L17