Stress Trigger Assessment

Stress in small doses isn't a bad thing. Stress can challenge you to do your best. But too much stress can affect both your emotional and physical health. Learning what brings on stress in your life is the first step toward managing it. This assessment will help you identify your life "stressors."

In each category, check all the items that currently apply to your life.

Current work situation: Promotion New job Demotion Reorganization Being laid off Boredom with job Downsizing Dislike of job Increased workload New technology Working harder, accomplishing less High responsibility, low control Problem employee, supervisor or co-worker Long-term unemployment

Recent major life events: Marriage Divorce Reconciliation Separation Having a child Death in the family

Recent personal events: Physical injury Illness Medical crisis Financial problems Weight gain Weight loss Making a new friend Taking a vacation Children leaving home Moving Starting school Completing school Quit smoking, drinking or using drugs Losing a good friend Skipping a vacation Difficulty finding good child care

Your Results

You selected the following items:

You have indicated that there are no major risk factors in your current lifestyle and circumstances that would put you at risk for developing stress.

Promotion

New job

Demotion

Reorganization

Being laid off

Boredom with job

Downsizing

Dislike of job

Increased workload

New technology

Working harder, accomplishing less

High responsibility, low control

Problem employee, supervisor or co-worker

Long-term unemployment

Marriage

Divorce

Reconciliation

Separation

Having a child

Death in the family

Physical injury

Illness

Medical crisis

Financial problems

Weight gain

Weight loss

Making a new friend

Taking a vacation

Children leaving home

Moving

Starting school

Completing school

Quit smoking, drinking or using drugs

Losing a good friend

Skipping a vacation

Difficulty finding good child care

The items you checked are examples of your possible stressors--the situations that may cause you stress. Any kind of change in your life--whether good or bad--may trigger stress. Certain life events may be very stressful. These include getting divorced (or getting married), having a baby, losing a loved one or retiring from work. Each person's reaction to stress may be different. Some events that you may find stressful may not be stressful to someone else.

Once you are aware of what triggers your stress and recognize the symptoms of stress, you can start using stress management strategies. In fact, many experts believe that the way in which people deal with stress may be more important than the number or type of stressful situations they face.

Although a little stress isn't harmful, persistent, long-term stress can raise your risk for illnesses, including obesity, heart disease and certain cancers. Long-term stress can cause digestive problems and weaken your immune system.

Symptoms of stress include feelings of anxiety, back pain, headaches, sleep problems, unplanned weight gain or loss, upset stomach, and constipation or diarrhea.

Minimizing stress

Here are some tips for dealing with common stressful situations.

Be realistic. Don’t take on more responsibility than you can or should handle. If you feel overwhelmed, say NO to any activity that is not absolutely necessary. Ask yourself, “What really needs to be done?” How much can I do?
Don’t try for perfection. No one is perfect, so don’t expect perfection from yourself or others. Ask for help if you need it.
Take one thing at a time. Tension or stress can make an ordinary workload seem unbearable. One way to cope with the feeling of being overwhelmed is to take just one task at a time. Pick the most urgent one and work on it. Once you accomplish it, choose the next one.
Take time out for yourself. Meditation, regular exercise, good nutrition, and sharing your feelings with friends can help you cope with stressful situations.
Realize that you can't control everything. What you can't control, don't worry about.
Plan ahead for stressful events. If you need to give a speech, for instance, give yourself time to prepare for it.
Approach changes in your life as challenges or opportunities instead of threats.
Exercise most days of the week. Aim for at least 30 to 40 minutes of moderate-intensity exercise each day.
Get enough sleep.
Follow a healthy diet.
Get involved in hobbies or social events that are pleasurable.
Seek counseling if it feels like your stress level is spiraling out of control. Check your employee benefits for employee assistance programs (EAPs). These programs provide confidential support services and can be very helpful.