How Stressed Are You?

The first step in solving a problem is to identify the problem. Many people complain of general stress and anxiety but aren't clear about their specific stressors. It is common to blame one person or a current conflict for stress that is actually a reaction to a variety of influences.

Set aside your stress scapegoats (such as "It's this work project!" or "It's the traffic!") and notice your spontaneous responses to this Stress Awareness Exercise. Refer to the key at the end of the quiz to figure out your stress level.

Please keep in mind that while this exercise is a useful tool to raise awareness it is not a perfectly accurate reflection of your personal wellness. If you are concerned about your stress level, talk to a friend or a professional therapist to help identify the stressors in your life. You will discover solutions when you clearly identify problems. It is likely that you will also discover aspects of yourself that were previously hidden by physical and mental blocks caused by stress.

Stress Awareness Exercise

Rating Scale

Strongly Agree ---  Strongly Disagree	Not Applicable
1	N/A

Job Pressures

1. I have too many responsibilities and deadlines.	1   2   3   4   5	N/A
2. I frequently disagree with customers, co-workers, or management.	1   2   3   4   5	N/A
3. I feel a lack of control over my job responsibilities.	1   2   3   4   5	N/A
4. My position is vulnerable to layoffs, downsizing, and cut-backs.	1   2   3   4   5	N/A
5. I have little opportunity for advancement.	1   2   3   4   5	N/A
6. I have too much (or too little) contact with people.	1   2   3   4   5	N/A
7. I have too many hassles and interruptions during work hours.	1   2   3   4   5	N/A
8. I am required to lift and carry loads that exceed my physical strength.	1   2   3   4   5	N/A
9. I have trouble getting out of bed on weekday mornings.	1   2   3   4   5	N/A
10. I spend so much time at work that I am losing touch with my friends and family.	1   2   3   4   5	N/A

Rating Scale

11. I’ve experienced the death of a dear friend or family member.	1   2   3   4   5	N/A
12. I’ve married, separated or divorced.	1   2   3   4   5	N/A
13. I’ve had a serious illness or injury.	1   2   3   4   5	N/A
14. I’ve been in financial trouble.	1   2   3   4   5	N/A
15. I’ve had significant conflicts with my partner, in-laws, family or friends.	1   2   3   4   5	N/A
16. I’ve had intense problems with my children.	1   2   3   4   5	N/A
17. I’ve had sexual conflicts and/or frustrations.	1   2   3   4   5	N/A
18. I’ve had spiritual or religious conflicts.	1   2   3   4   5	N/A
19. I’ve spent too much time surfing the Internet.	1   2   3   4   5	N/A
20. I have the following additional significant stressors in my life (include source of stress and level):___________________________ ___________________________________	1   2   3   4   5	N/A

Analyzing Your Results

Awareness is the first step toward a solution. Try to release any judgment of your results and notice if the following descriptions seem accurate to you.

If most of your answers were NA, 4 or 5, congratulations! This suggests that you have excellent stress-coping skills and have few problems with stress. Keep up your attitude, diet, and exercise plan -- whatever you’re doing, it’s working! You are extremely effective and are probably feeling challenged, energized, motivated, and successful. Use stress management tools to maintain and fine-tune your excellent system.

If most of your answers were 3, you’re on the right track. This suggests you are moderately confident with your stress-coping skills and are well-balanced. You can enhance your life by changing your perspective or behavior in the areas you rated as 3 or lower. It is likely that you are functioning effectively with only occasional uncomfortable yet appropriate feelings. Choose stress management techniques that can directly improve your reactions to the challenges you identified with a 1, 2 or 3 rating.

If most of your answers were 2, it’s time to take action. You are vulnerable to frequent problems coping with stress, a sense of being overwhelmed or drained, persistent feelings of anxiety, anger, irritability, helplessness, and/or worry with problems at work or home. It is recommended that you actively focus on de-stressing your life. Consider joining a class or community of like-minded people who are working together to create relaxed, satisfying lifestyles and attitudes. Community support is extremely powerful. You can take action now by choosing to schedule 30 minutes each day for your stress management practice.

If you answered 1 to more than five questions, it is crucial that you learn stress management techniques and dedicate yourself to a consistent daily practice. You may have difficulty in coping with stress, profound feelings of anxiety, dread, depression, or helplessness. It is likely that you are experiencing physical symptoms such as lowered immunity, tension, or depleted energy. Your awareness is the key to your power; the fact that you are reading this right now is an excellent sign of forward movement into health and balance. Contact Dreyfuss Enterprises or your human resources department for stress management resources.

Taking Action

When you are ready to take action, focus on the comments which provoked your strongest responses. Find a way to either change your internal reaction to the situation or change the situation itself. External change often requires communication and cooperation with colleagues and family members.

If internal and external changes seem impossible, consider removing yourself from the stressor situation in order to find relief.

It can be helpful to write down your primary stressor situations. Choose one stressor and begin your brainstorm. Write down solutions (even ridiculous ones -- try not to edit any ideas). From your list of solutions, choose your favorites and write down dates by which you will accomplish these goals. Then write down the specific steps ("stepping stones") that will lead you to meet your goals. To finish your planning, choose "stepping stone" dates by which you will complete the individual steps.

Take action against stressful reactions. Every morning refer to your goals and your stepping-stone dates and work the plan into your schedule. By directly acknowledging and confronting your primary stressors you will notice that you can actively decrease your stress level and increase your happiness.

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