Stress Management Worksheets Use this worksheet to help you identify your causes of stress, and find healthy coping skills to deal with your stress. What is a Stressor: A Stressor is an activity, event, or other stimulus that causes stress. Causes of Stress: Stress is the body's response to stressful situations. Conflict, loss, and over-‐commitment are common causes of stress. What is bothering you the most today? What causes your stress? List the things that you have found stressful over the past few weeks: What about chronic stresses? List the biggest causes of stress for you over the past year or more: Symptoms of Stress: Stress can result in problematic symptoms, especially when stress continues over a long period of time. Common Physical Symptoms of Stress: Common Emotional, Behavioral, and Cognitive Symptoms of Stress: • Headaches • Irritability • Back pain • Crying • Neck pain • Frustration, anger • Chest pain or discomfort • Impatience • Other pain or discomfort • Emotional fatigue • Problems with digestion • Burnout • Nausea • Deceased productivity • Shaking • Concentration problems • Sweating • Memory problems • Dizziness • Confusion • Numbness or tingling All of these can be symptoms of stress. Have you seen a health care professional to determine whether there are other causes for your symptoms? Stress itself can cause symptoms, and it can also contribute to symptoms that are caused by another illness. If you have determined that stress is causing or contributing to your symptoms, you can manage your stress to minimize its impact. Your Stress Symptoms: How do you know when you are feeling stressed? What are your early warning signs of stress? What are the first things you notice when you experience stress? What are your chronic symptoms of long-term stress? Are there any symptoms you have often? Coping Skills and Habits: How do you usually handle stress? List your usual coping habits. How effective are the coping behaviors you have used in the past? Do they reduce or eliminate the stress? Which of the coping techniques did you use in the past but are no longer using? Changing Situations: Choose one of your stress causes. How can this situation be changed or improved? For example: • Relationship Stress – assertive communication training, setting boundaries, resolving conflict; seeking forgiveness, learning to forgive. • Over-commitment - setting boundaries, saying no, eliminating some things from your schedule. • Grief and Loss - seeking support, journaling, finding enjoyable activities to fill your day Stressful situation. How can this situation be changed or improved? Developing Effective Coping Strategies: It is important to use a variety of coping strategies to manage stress that inevitably will occur. By regularly practicing coping strategies, you can stop stress from building up and prevent stress overload. Not all stressful situations are within our control, and not every situation can be changed. Effective, healthy coping skills can allow you to get through difficult times. Examples of healthy coping strategies: • Exercise • De-‐clutter, organizing • Good Nutrition • Relaxation techniques • Pray/meditation • Journaling • Seeking others for help • Deep breathing • Setting priorities • Exercise List three coping strategies that have worked for you in the past that you would like to use regularly: 1. 2. 3. List three new coping strategies you would like to try: 1. 2. 3. When will you use these coping techniques? How will these six coping skills you have identified affect your stress level? What changes will you see as a result of using these coping strategies? 10 Bible Verses to Uplift and Encourage You When Stressed 1. "It is the Lord who goes before you. He will be with you; he will not fail you or forsake you. Do not fear or be dismayed." -Deuteronomy 31:8 2. "I have set the LORD continually before me; Because He is at my right hand, I will not be shaken." -Psalm 16:8 3. "When I am afraid, I will put my trust in Thee. In God, whose word I praise, In God I have put my trust; I shall not be afraid. What can [mere] man do to me?" -Psalm 56:3- 4. "I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world." John 16.33 5. "Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, shall guard your hearts and your minds in Christ Jesus." -Philippians 4:6-7 6. "Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid." -John 14.27 7. "You are my hiding place; you will protect me from trouble and surround me with songs of deliverance." -Psalm 32:7-8 8. 'I have been in labor and hardship, through many sleepless nights, in hunger and thirst, often without food, in cold and exposure. Apart from such external things, there is the daily pressure upon me of concern for all the churches.' -2 Corinthians 11:27-28 9. "When the righteous cry for help, the Lord hears, and rescues them from all their troubles." -Psalm 34:17 10. "So letting your sinful nature control your mind leads to death. But letting the Spirit control your mind leads to life and peace." -Romans 8:6 *Please review “Healthy Mind Challenge Guide” for more information on managing Stress. Web Source: http://www.innerhealthstudio.com/support-‐files/stress-‐management-‐worksheets.pdf (Adopted for HealthyCampbell Healthy Mind Challenge)