Stress, Adjustment, and Life Transition

We tend to think of stress as caused by external events. However, it is not the events themselves that are stressful but the ways in which we interpret and react to them that makes them stressful. Individuals differ dramatically in what they find stressful and the ways in which they respond to stress. For some, public speaking can be stressful yet others find it relaxing!

Symptoms of Stress

There are numerous signs and symptoms that may occur when you are experiencing stress. These signs and symptoms fall into four categories: Emotional, Mental, Behavioral, and Physiological. When you are under stress, you may experience one or more of the following:

Emotional

• Feeling anxious
• Feeling scared
• Feeling irritable
• Feeling moody

Mental

• Low self-esteem
• Fear of failure
• Inability to concentrate
• Embarrassing easily
• Worrying about the future
• Preoccupation with thoughts/tasks
• Forgetfulness

Behavioral

• Stuttering and other speech difficulties
• Crying for no apparent reason
• Acting impulsively
• Startling easily
• Laughing in a high pitch and nervous tone of voice
• Grinding your teeth
• Increasing smoking
• Increasing use of drugs and alcohol
• Being accident prone
• Losing your appetite or overeating

Physiological

• Perspiration /sweaty hands
• Increased heart beat
• Trembling
• Nervous ticks
• Dryness of throat and mouth
• Tiring easily
• Urinating frequently
• Sleeping problems
• Diarrhea / indigestion / vomiting
• Butterflies in stomach
• Headaches
• Premenstrual tension
• Pain in the neck and or lower back
• Loss of appetite or overeating
• Susceptibility to illness

Causes of Stress

Even positive events in one’s life can be stressful. However, major life changes are the greatest contributors of stress for most people. They place the greatest demand on resources for coping. Here are some major life changes that can be stressful: moving, going to college, transferring to a new school, marriage, pregnancy or the birth of a baby, getting a new job or being fired from one, divorce, the death of a loved one, or a change in lifestyle.

Environmental events, such as financial problems, noise, disappointments, competition, and time pressure, can also be quite stressful.

Causes of Stress

Many stressors can be changed, eliminated, or minimized. Here are some things you can do to reduce your level of stress:

Environmental events, such as financial problems, noise, disappointments, competition, and time pressure, can also be quite stressful.

• Become aware of your own reactions to stress./li>
• Reinforce positive self-statements.
• Focus on your good qualities and accomplishments.
• Avoid unnecessary competition.
• Develop assertive behaviors
• Recognize and accept your limits. Remember that everyone is unique and different.
• Get a hobby or two. Relax and have fun.
• Eat a balanced diet daily.
• Talk with friends, family, or someone you can trust about your worries/problems.
• Learn to use your time wisely (budget your time, plan ahead, and follow a schedule).
• Set realistic goals.
• Set priorities
• Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes.

Test Your Coping Skills

How do you cope with stress? There are many ways, but some are more effective than theres.

This stress scale was created largely on the basis of results compiled by clinicians and researchers who tried to identify how people effectively cope with stress. It is an educational tool, designed to help inform you of the most effective and healthy ways to cope.

1. Give yourself 10 points if you feel you have supportive family around you.
2. Give yourself 10 points if you actively pursue a hobby.
3. Give yourself 10 points if you belong to a social or activity group in which you participate more than once a month.
4. Give yourself 15 points if you are within 10 pounds of your "ideal" body weight, considering your height and bone structure.
5. Give yourself 15 points if you practice some form of "deep relaxation" at least five times a week. Deep relaxation includes meditation, progressive muscle relaxation, imagery and yoga.
6. Give yourself 5 points for each time you exercise for 30 minutes or longer during an average week.
7. Give yourself 5 points for each nutritionally balanced and wholesome meal you eat during an average day. A nutritionally balanced meal is low in fat and high in vegetables, fruits and whole-grain products.
8. Give yourself 5 points if you do something you really enjoy and which is "just for you" during an average week.
9. Give yourself 10 points if you have a place in your home to which you can go to relax or be by yourself.
10. Give yourself 10 points if you practice time management techniques daily.
11. Subtract 10 points for each pack of cigarettes you smoke during an average day.
12. Subtract 5 points for each evening during an average week that you use any form of medication or chemical substance, including alcohol, to help you sleep.
13. Subtract 10 points for each day during an average week that you consume any form of medication or chemical substance, including alcohol, to reduce anxiety or just to calm down.
14. Subtract 5 points for each evening during an average week that you bring work home – work meant to be done at your place of employment.

Now calculate your total score. A "perfect" score is 115. If you scored in the 50-60 range, you probably have adequate coping skills for most common stress. However, keep in mind that the higher your score, the greater your ability to cope with stress in an effective, healthy manner.

If you scored less than 50, however, it may be helpful for you to speak with a professional counselor about your stressors and to assist you in developing good coping habits.

This stress assessment was created by Dr. George Everly Jr. of the University of Maryland. It is reprinted from a U.S. Public Health Service pamphlet, "What Do You Know About Stress" (DHHS Publication No. PHS79-50097) and is in the public domain. Please give appropriate credit if you copy it.