Stressor Scale & Management

Felt that I needed to post this out again so my friend could realize and get a chance to assess their own stress level since I've studied this while I was @ SFU back then. I kind of think the scale is pretty straight forward, and easy to understand. As I look through it again...the death of spouse is 100 that's for my mom, and death of parent is 100 that's for me.

I kind of realize that I tend to leave things blank, forget the details and not care about it too much if it's beyond my control. Writing is really a good habits to get myself thinking and organizing my thoughts...as I see it a part of so called the healing process. Probably it's the MONOLOGUE of me.....ha...

So far.......only listening to music, traveling, driving, shopping, watching movies, writing, eating, reading, exercising, praying, putting makeups and lots of sleeping could make me feel calm inside~ All other things that would cause me extra stress...I rather not touch it and worry about it at this moment.

I'm sure things will get better and better~ God will give me strength to carry on and work through it.



Stress Management Assessment

The first step to developing a stress management plan includes a thorough assessment of the stress you are currently experiencing. The following resources include checklists and exercises to help you familiarize yourself with your current stress levels. Choose the exercises that are most applicable to your current circumstances, whether that be work stress or specific symptoms experienced.

A. Quick Stress Management Checklists

1) Quick Stress Assessment:

Check all statements which apply to you:

__ Do you schedule more activities than you can handle into a day's work?
__ Do you worry chronically?
__ Are you addicted to excitement, stimulation?
__ Do you tend to be overly concerned about what people think?
__ Are you a multi-tasker?
__ Are you an over-achiever or perfectionist?
__ Do you neglect to practice self-nurturing activities?

Affirmative responses to any of the above statements indicate a need for improved awareness and management of your current stress levels.

2) Holmes-Rahe Social Readjustment Rating Scale:

The following scale allows you to estimate your general life stress values. A checklist is listed for both adult and youth stress. Circle the scores of the events that relate to you, and add them up for a total score, or you may complete the survey electronically on the following website: http://www.stresstips.com/lifeevents.htm.


Table X.1. Adult Stress Scale
Death of spouse 100
Foreclosure of mortgage or loan 100
Divorce 60
Sleep less than 8 hours per night 60
Menopause 60
Change in responsibilities at work 25
Separation from living partner 60
Trouble with in-laws, or with children 25
Jail term or probation 60
Outstanding personal achievement 25
Death of close family member other than spouse 60
Spouse begins or stops work 20
Serious personal injury or illness 45
Begin or end school 20
Marriage or establishing life partnership 45
Change in living conditions (visitors in the home, change in roommates, remodeling house) 20
Fired at work 45
Change in personal habits (diet, exercise, smoking, etc.) 20
Marital or relationship reconciliation 40
Chronic allergies 20
Retirement 40
Change in work hours or conditions 15
Change in health of immediate family member 40
Moving to new residence 15
Work more than 40 hours per week 35
Presently in pre-menstrual period 15
Pregnancy or causing pregnancy 35
Change in schools 15
Sex difficulties 35
Change in religious activities 15
Gain of new family member 35
Change in social activities (more or less than before) 15
Business or work role change 35
Minor financial loan 10
Change in financial state 35
Change in frequency of family get-togethers 10
Death of a close friend (not a family member) 30
Vacation 10
Change in number of arguments with spouse or life partner 30
Presently in winter holiday season 10
Mortgage or loan for a major purpose 25
Minor violation of the law 5

Total Score
Scoring:
0-149: low stress level
150-199: mild life changes
200-299: moderate stress level
300 +: high stress level

Table X.2. Youth Stress Scale
Death of parent, spouse, boyfriend/girlfriend 100
Change in work responsibilities 35
Divorce (of yourself or your parents) 65
Change in financial state 30
Puberty 65
Death of a close friend (not a family member) 30
Pregnancy (or causing pregnancy) 65
Change to a different kind of work 30
Marital separation or breakup with boyfriend/girlfriend 60
Change in number or arguments with mate, family or friends 30
Jail term or probation 60
Sleep less than 8 hours per night 25
Death of other family member (other than spouse, parent or boyfriend/girlfriend) 60
Trouble with in-laws or boyfriend's or girlfriend's family 25
Broken engagement 55
Outstanding personal achievement (awards, grades, etc.) 25
Engagement 50
Mate or parents start or stop working 20
Serious personal injury or illness 45
Begin or end school 20
Marriage 45
Change in living conditions (visitors in the home, remodeling house, change in roommates) 20
Entering college or beginning next level of school (starting junior high or high school) 45
Change in personal habits (start or stop a habit like smoking or dieting) 20
Change in independence or responsibility 45
Chronic allergies 20
Any drug and/or alcoholic use 45
Trouble with the boss 20
Fired at work or expelled from school 45
Change in work hours 15
Change in alcohol or drug use 45
Change in residence 15
Reconciliation with mate, family or boyfriend/girlfriend (getting back together) 40
Change to a new school (other than graduation) 10
Trouble at school 40
Presently in pre-menstrual period 15
Serious health problem of a family member 40
Change in religious activity 15
Working while attending school 35
Going in debt (you or your family) 10
Working more than 40 hours per week 35
Change in frequency of family gatherings 10
Changing course of study 35
Vacation 10
Change in frequency of dating 35
Presently in winter holiday season 10
Sexual adjustment problems (confusion of sexual identify) 35
Minor violation of the law 5
Gain of new family member (new baby born or parent remarries) 35

Total Score
Scoring:
0 ~ 149: low stress level
150-199: mild life changes
200-299: moderate stress level
300 +: high stress level

3) Professional Life Stress Scale: Responding to the following survey will provide you with information on how your stress level is affected by your professional responsibilities:http://honolulu.hawaii.edu/intranet/committees/FacDevCom/guidebk/teachtip/stress-t.htm Also, the Mayo Clinic website has helpful information on managing work stress levels (http://www.mayoclinic.com/health/work-life-balance/WL00056; http://www.mayoclinic.com/health/stress/WL00053; http://www.mayoclinic.com/health/burnout/WL00062).

B. Listing Problematic Stressors
Using Table X.1 and Table X.2 as guides, write down key stressors in your life that are of concern to you. Make these lists as detailed as possible, as they can serve as a basis for forming a coherent stress management program. This should fall into multiple areas, including: Work, Personal relationships or family life, Habits, i.e., eating, exercising

C. Recognizing Signs of Stress
Stress unchecked can have an insidious effect physically, mentally, and spiritually. Consider how you feel from physical, emotional, and behavioral standpoints, and write it down. Use the following table from MayoClinic.com as a guide: https://www.mayoclinic.com/health/stress-symptoms/SR00008_D. Recognition of such symptoms is critical to managing your stress levels. Consider symptoms from physical, emotional, and behavioral sources.

Physical symptoms: headache, fatigue, high blood pressure, shortness of breath
Emotional symptoms: anxiety, worrying, depression, mood swings, depression
Behaviors: increased smoking or alcohol use, overeating

D. The Influence of Personality
Personality must also be factored into the stress equation. The way one interprets and processes stress in one's life has a tremendous impact on the health outcomes realized. While some persons assume a more serious and competitive approach to life, others are more easygoing.

Type A & B Personality Types
Cardiologists Meyer Friedman and Ray Rosenman created the Western Collaborative Group Study epidemiological project in the 1950s and 1960s, where they developed the typology of type A and B personalities. While type A personality qualities include physical and mental acuity, a quick pace, competitiveness, impatience, and difficulty relaxing and waiting, type B personalities exhibit a more relaxed approach to life and its challenges. Not surprisingly, individuals with type B personalities experience less stress and are less likely to develop heart disease than are those with type A personalities (Manning et al., 1999).

Complete one of the following tests on personality type:

http://www.psych.uncc.edu/pagoolka/TypeAB.html
http://psychologytoday.psychtests.com/yahoo/anxiety/type_a_r_access.html
Hardiness/ResilienceBeing hardy or resistant to stress typifies a person who can remain healthy and balanced despite an ample work load. Essentially, this person lives in alignment with inner values. Susan Kobasa typified the concept of the hardy personality in 1979, involving the traits of commitment, control, and challenge. Essentially, hardy people live according to their values and commitments to self, family, work, the community, and other goals. They assume responsibility for both personal successes and failures, and believe that they have the power to influence the course of one's destiny. Moreover, obstacles or problems are viewed as challenges and an opportunity for further growth, rather than threats.

Take a personality hardiness test at the following website: http://www.retirementlifestyle.com/lifeplanning/personalitytest.htm
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This fact sheet was last updated on 05-01-2007.


Coping with the Death of a Loved One
Prepared by Louise Franck Cyr, Extension community development specialist, University of Maine Cooperative Extension

For many caregivers, one of the hardest tasks is to say goodbye to a partner or parent who dies. However we experience it, grief is the most normal, most appropriate response to loss. In an odd way, grief is actually helpful to the human spirit; it makes us notice that something that was important to us is now gone.

The Grieving Process
There are four stages of grief that occur during the grieving process. They will vary in intensity.
Shock and numbness: Distress and anger, impaired judgment and concentration and feelings of panic are typical of this stage.

Yearning and searching: Feelings of restlessness, impatience and uncertainty occur at this stage.

Disorientation and disorganization: Feelings of depression and guilt surface. The person may lose their appetite, sleep poorly and have a lack of interest in doing anything.

Resolution and reorganization: This stage is marked by feelings of being more in control, with more energy to cope and make effective decisions.

Each person has a unique way of coping with loss. The important thing to remember is to grieve in the way that honors who you are.

As a caregiver, there are small ways you can nurture yourself during low spots. You can ask for help from a trusted friend or relative. You can acknowledge that what you’re doing would be a hard thing for most people. Remember it’s normal to feel overwhelmed at times.

You can also find ways to express your feelings. Ignoring feelings just increases their power to come out at times when you may be less able to deal with them. Try to set time aside to focus on your feelings by writing, talking to yourself or just thinking.

Each person has a unique way of coping with loss. The important thing to remember is to grieve in the way that honors who you are.