Stress Diary Journal

The contents of this Diary is Confidential

Stress Diary JournalThis Stress Diary Journal is part of the stress diaries range of books created to help you manage your stress in 4 weeks.

Welcome to your journey to achieve the target you are setting yourself. You are supported, and feel free to join in at our online community for additional support and guidance, where I would

welcome the opportunity to assist you.

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Gino Norris

Stress Dairy JournalCopyright © by Gino Norris

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic or mechanical, including photocopying, recording, taping, or by any information storage retrieval system or means, without the written permission of the

publisher except in the case of brief quotations embodied in critical articles and reviews. Additionally purchase of this book does not constitute the right to use or create derivative works for the purpose of training, instruction or tuition of others based on the stress

diaries and the stress diaries service in or by any means or form.Books are exclusively available online at the official website www.stressdiaries.com

Publishers and Author’s note: By reading and/or using this book, you agree that this book is only a resource and not a substitute for professional

medical care from a mental or related health professional or physician. This book is intended to provide information and assistance and neither the author nor the publisher can assume any responsibility or liability for the use of any material in this book.

If Counselling is needed, seek the services of a competent professional.Free supportive guides and stress guidance are available from www.stressdiaries.com

Publisher: GMedia, London, United KingdomPrinted in Stockholm, Sweden by Bjorn Tryck Offset. www.bjorntryck.se

ISBN: 978-0-9569064-0-3

Contents

Index 5 Information: Challenging Initial Thoughts 63Introduction 6 Information: Using Defense Mechanisms 64Stress Diary Guidance 9 Week3: Introduction 65Sample stress entry 10 Stress prediction 66Stress Assessment test 12 Daily stress entries | Analysis | Personal Notes 67Information: What causes stress? 14 Week 3: Summary Analysis 88Information: Stress Symptoms 15 Information: Questioning Unhelpful Thoughts 89Stress Rating Scale 16 Week 4: Introduction 90Week 1: Introduction 17 Stress Prediction 91Stress Prediction 18 Daily stress entries | Analysis | Personal Notes 92Daily stress entries | Analysis | Personal Notes 19 Week 4: Summary Analysis 113Week 1: Summary Analysis 39 Monthly Summary 115Information: Faulty Thinking Patterns 40 Stress Graph 116Information: Stress Coping Style 41 The Emotion Scale 118Week 2 Introduction 42 Glossary of Emotion table terms 119Stress Prediction 43 Quick Tips 120Daily stress entries | Analysis | Personal Notes 44 Resources and about the Author 121Week 2: Summary Analysis 62 Other books in the series 122

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Introduction: Why would I need a Stress Diary?

Stress has become synonymous with our normal life and the pace we are trying to keep up. It seems such a natural part of life and accompany us every day in different forms and situations. Our stressors and its demands affect each one of us differently and we respond and react in our own unique way. With the skills and strategies we have at our disposal we make the most of our situation and try to cope as best as we can. Sometimes this though, is not enough and we feel excessively overwhelmed, as too much demand is placed upon us.

To cope we may use a range of unique strategies and even at times refuse to acknowledge we may have reached ‘burnout’. All the warning signals can be evident, yet we may tend to ignore this and press on, based on our beliefs, our motivations and the demands we have to conform to. The truth is that managing stress is a daily process, in every thought, situation and action. It becomes a skill mastered and practiced regularly. The Stress Diary is an invaluable tool, as it makes it so much easier to increase your competence at managing your stress. By completing your daily entries for the 4 week period in

this Dairy Journal you will become so much more aware of the impact stress has on you, as an individual. As we all experience stress in a totally unique and different way, both on a daily and long-term basis, this Diary Journal becomes a personal and confidential insight into how you think about, react, respond and adapt to stressful events. Once you start your daily entries you’ll begin to see the connections between your stress symptoms, the source of your stress, your awareness of your coping skills, your stress triggers and its impact on your behaviour and you as person.

The dairy/journal helps you look for underlying causes of stress. As you uncover the obvious sources of your stress, the diaryencourages you to look deeper for underlying sources of stress like time pressure, financial pressure or relationship problems. The Diary may highlight a particular issue for you to address and also introduces you to particular patterns of difficulties. You will become aware of ways to think, react and respond differently to stress.

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The Diary/Journal helps you gain skills to:

become more aware of the situations you find stressful; identifying the triggers for your stress; identifying your initial appraisals or initial thoughts; be aware of and changing your negative self-talk; managing your reactions and responses; and subsequently taking control and keeping your stress in perspective.

How the Diary is set out:

To determine your Stress levels, a Stress Assessment Test is included in this Journal/Diary, with a scoring key for you to use. The Diary/Journal is divided into a 4 week cycle as a Stress Reduction and awareness programme. Each week has 7 days, running from Monday to Sunday. Each week has a daily Stress Recording Page and an accompanying Stress Analysis Page - plus a page to add your personal notes or thoughts about your day or progress. Each weeks entries are summarised and Stress incidents analysed to determine stressors, patterns of occurrences, skills training needs, coping strategies, stress reduction progress and overall progress determined. Finally each week is then compiled into a full monthly summary, to highlight your weekly and monthly progress.

What to include to complete your daily Diary/Journal entries:

Time of day: Include the time of day that you are feeling stressed. Be conscientious about this. You are to complete these entries for a period of 4 weeks, including days when you have had no stressful incidents (in this case, simply record ‘this day was stress-free’)]. Please complete your entries as honestly as possible and note that there is no correct [or incorrect] way - just simply detail your own daily experiences.

Determine and record the Intensity of your stress: Rate from 1 (very little stress) to 10 (extreme stress).

What was the stressful situation: Identify the situation that caused you stress. Attempt to be as precise as you can. E.g., Was it the annoying comment from a co-worker or were you stuck in a traffic jam? What was the preceding event: Perhaps you have woken up late, or you are late to a meeting, or have a deadline - and you just didn’t need that traffic jam or the annoying comment from your co-worker. Sometimes the preceding cause (rather than the actual situation - e.g., the annoying comment) can be the cause to get a stress reaction from you.

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What were your symptoms:

Was your heart racing, did your breathing speed up, or perhaps you got a tension headache? These are examples of some physi-cal symptoms of stress. Alternatively you may notice that you have difficulty concentrating, adopt a more negative outlook or feel more anxious and fearful. These are some of the psychologi-cal and emotional symptoms of stress. [See p16 for a guide to Stress Symptoms].

How did you react/respond: Here you can describe how you responded. Example, did you react to the annoying comment from your co-worker or see the situation as an opportunity to work on your faulty thinkingexercises? How are you currently coping with each of the causes of stress? [See p40 for a guide to Faulty Thinking Patterns].

How could you have reacted/behaved: Was your response justified? How would you react in a similar situation in the future. How effective was your behaviour: Did you get the desired results? Did you act appropriately or could you have changed your behaviour? [See p41 for types of Coping Patterns]

Managing your progress:

Study your notes to learn how often you are feeling stressed and how you are coping. See if you can recognise any patterns, particular times of the day, certain people, a situation that repeats itself...The more notes you take, the more you can learn about your stress patterns. Ask yourself which ways of coping with stress work best for you and which don’t work or maybe have other effects that you do not like. Select your most pressing, stressful issue to track first. Based on your ratings from the stress diary, over a 4 week period, you may notice changes? Has your stress increased or decreased? Has your stress stayed the same? If your stress level has increased or stayed the same, re-examine the causes of your stress. Are you addressing the real issues? Then try a new approach. Are there lifestyle changes to be made in terms of sleeping, exercising, and eating habits? Is there a different relaxation technique you can implement? Remember, seeing progress in black and white will put the control over stress back in your hands. Simply keeping and working through this diary | journal helps to reduce stress because you are taking action to really deal with stress, take back control, and take care of yourself.

You will find free guidance and support to assist you in working through this process at www.stressdiaries.com.

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Guidance:

Additional stress information and guidance are provided throughout the book.This include:

• What causes stress• Stress symptoms• Faulty thinking patterns• Stress coping style• Challenging your initial thoughts• Using defense mechanisms• Questioning unhelpful thoughts• Stress rating scale• The emotion table• Glossary of Emotion Table terms• Quick Tips

Where to from here?

• Review the Sample Stress entry• Complete the Stress Assessment test• Use the additional stress information to assist you

You are free to transfer your entries from your Stress Daily Recorder Journal - into this Stress Diary Journal to

complete your daily entries.

• Review the Week 1, 2, 3 and 4 Introduction page explanations

• Complete the Prediction page and tick off every entry completed

• Complete Week 1, 2, 3 and 4 entries, analysis and ‘My thoughts’ pages.

• Complete the Week 1, 2, 3 and 4 summary pages• Ensure you calculate the amount of stressful incidents

recorded from each week • Complete the Monthly summary and your analysis of

your personal progress• Complete your stress chart

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SAMPLE ENTRY:

Week 1: Day 1 - Date: __________________ Day: ___________These are the stressfull incidents and events I have experienced today.

Examples Rate your stress level: 1 – 108. 00 am I forgot the keys to the car in the room, and I am already running late. 612.00 pm I cannot get to schedule a meeting with a client I have to see urgently 73.00 pm The Photostat copier breaks down, when I have a load of documents to copy 9

My entries: Morning

Code Time Event/Incident [What happened?] RateA 8. 00 I forgot the keys to the car in the room, and I am already running late 8B 12. 00 I cannot get to schedule a meeting with a client I have to see urgently 7C 3. 00 The photostat copier breaks down, when I have a load of documents still to copy 9

My entries: Afternoon/Night

Code Time Event/Incident [What happened?] RateD 6. 00 Got to leave late and now caught in stupid traffic. Have to get my son from minder… 9E 7. 30 Got home and kitchen is a mess and I have to clean before I can start cooking 8F 9. 00 Have presentation for important client at 8.00am & left file on my work desk 9G 11.00 Cannot get to sleep as neighbour’s dog kept barking 8

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SAMPLE ENTRY ANALYSIS:

Day 1 Stress Summary & AnalysisSelect your top Stressful events and complete the following table with the relevant information. Code Rate Trigger event Symptoms I felt My reaction How I coped What I could have

doneA 8 Forgot keys Anxious/Hot/Fast Heartbeat Frustrated Used Positive Self

talkPrepare night before

B 7 Can’t get to client Restless/Muscle tenseness Agitation Breathing & Distraction

Reschedule

E 8 Got home - Kitchen in mess

Feelings of anger/Heart racing/overwhelmed

Anger outburst Cried Call home & explainAsk for assistance

G 8 Neigbour’s dog barking - can’t sleep

Feelings of anger / overwhelmed / tired

Toss & Turn Sleeping tablets Talk to neighbours next morning

Targets I am setting for myself:

What is not happening? Not getting enough doneWhat is keeping me from it? Too much to do / too little timeHow can I make it happen? Reschedule / Cut down on demands placed on meBy when will this happen? Draw up schedule tonight & Start implementing plan in 1 weekHow will I know I have achieved it? When I have an hour free at night to spend writing my novel

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STRESS TEST: Find out how stressed you are?

This stress test will give you an indication of your current stress level and you will find it useful in working with this Stress Diary/Journal. Rate yourself as to how you typically react in each of the situations listed below. There are no right or wrong answers. Select your answer and indicate 4 = Always | 3 = Frequently | 2 = Sometimes | 1 = Never – in the boxes alongside the question. Enter a number in the space for each question. When you complete the questionnaire, add up your total number of points and put it in the box. An answer key is provided below.

No Score Answer these questions1 Are you tempted to do too much in the least possible time?2 Can you enjoy yourself without having to win at games? 3 Watching the clock/time is a regular habit 4 When you are delayed or interrupted, do you become impatient?5 As a driver or passenger, are you in a bigger hurry than the transport can carry you?6 You frequently get angry or irritable with others7 Its important to seek the respect and admiration of others8 You have too little time and spread yourself thin with what you have to do9 Idle conversation is boring to you10 It is necessary to be overly critical of others if they are not doing a good job11 Asking for help with a problem or indicating you need help is not an option12 You believe you have to be better at what you do and achieve more13 You normally do more than one thing at a time 14 You have a tendency to talk quickly or hasten conversations

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* This section should show the more challenging stressful events/incidents you are currently experiencing. You are to record each stressful event or incident you can recall or as it happens and you can refl ect on it.

The following sheets are divided into sections to record the events, including when they happened, and how you rate the severity of the incident, & gives you space to record your notes, and space to record the total amount of stressful events you experienced. ** The follow-up page ask of you to state the stressful event, to identify the triggers that may be the cause of the stress, to rate the severity of the event, to state the symptoms you experienced [Emotional, Physical, Psychological symptoms], how you reacted, how you coped, and how you could have coped.

It also shows space to chart your goal setting plan, and the targets you would wish to achieve. These two pages is included for every day - of the period you are working on this Diary/Journal.

Enjoy your Journey...

Week 1 Introduction

The Diary is divided into 4 weeks for recording information and analysis of it, as an effective programme to become aware of and manage your stress. The weekly section includes:

1. A page that asks you to predict the amount of stress you will experience that particular weekAnd a record log to indicate that you have concluded your entries for every day of that week.2. A sheet for every day of the week to record your Stressful inci-dents* [see below]3. A follow-up page that analyse your stressful events and actions** [see below]4. A weekly summary sheet to indicate the amount of stressful incidents for the week/& to test your prediction/and A section for you to include your personal thoughts and entries of progress.

WEEK 1

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My Thoughts___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

‘Half our life is spent trying to find something to do with the time we have rushed through life trying to save’ Will Rogers

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This Weekly section includes:

1. A page to predict the amount of stress you will experience this particular week2. And a record log to indicate that you have concluded your en-tries for every day of that week3. A sheet for every day of the week to record your Stressful inci-dents4. A follow-up page that analyse your stressful events and actions5. A weekly summary sheet to indicate the amount of stressful incidents for the week/to test your prediction6. And a section for you to include your personal thoughts and entries of progress.

As you are continuing with completing this diary/journal you will notice your confi dence and competence growing in managing the stressful events, your initial reaction, how you rate its effects, and how you would use alternate options you could come up with, and actually to implement those alternate responses in a subsequent stressful situation.

Please continue your journey and practice...

Week 2 Introduction

Congratulations on reaching week 2. Your progress is indicative that you have been actively busy assessing and recording your stressors or the things causing you stress for 7 days now. You should have a fairly good indication of the dominant ones. Additionally you will have become much more in-tuned to your initial and alternative responses to these stressful events.

Having rated your initial responses and re-evaluating these on a regular basis would mean you have become more aware of the need to change your responses, and to adjust them accordingly. To the effect of being so aware of them and alert to the dangers these may signal.

It would also be useful to reduce the total amount of stressful incidents you have recorded on each day. This you can do by reducing the total for every day or the total amount for every week.

WEEK 2

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You are encouraged to reduce the recorded total of stressors to below the previous two weeks and further improve the management of your stressors.

This Weekly section includes:

1. A page to predict the amount of stress you will experience this particular week2. And a record log to indicate that you have concluded your entries for every day of that week3. A sheet for every day of the week to record your Stressful incidents4. A follow-up page that analyse your stressful events and actions5. A Weekly summary sheet to indicate the amount of stressful incidents for the week/to test your prediction6. And a section for you to include your personal thoughts and entries of progress.

...keep at it.

Week 3 Introduction

You have reached week 3 or day 21 of your de-stress journey. You should see and have a defi nitive improvement in how you record and react to stressful events or stressors. You may have noticed a change in the ease of recording entries in this Diary Journal and noting down your thoughts and alternate options.

It may appear easier to identify particular stressors and give you a good indication on how to cope with those or to fi nd the support necessary to assist you with this.

WEEK 3

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This Weekly section includes:

1. A page to predict the amount of stress you will experience this particular week2. And a record log to indicate that you have concluded your entries for every day of that week3. A sheet for every day of the week to record your Stressful incidents4. A follow-up page that analyse your stressful events and actions5. A weekly summary sheet to indicate the amount of stressful incidents for the week/to test your prediction6. A fi nal section on including your personal notes7. And a monthly summary of your progress

It is welcoming to feel that the next few days could be stress-less or stress-free, as you have shown over this period of time it was worth the effort you have put into this process to manage your stress.

Well done..

Week 4 Introduction

Well done - you have reached the end. You should now have a much fuller and complete picture of things that may have stressed you before, though the strategies you have used and practiced would have shown that you can manage and reduce your stressors. The way you progressively reduced the amount of stressors per day and per week should be evidence of this.

Your increased competence to manage is also indicated by the alternate options to solutions you came up with, and used to reduce your stressors or to not be stressed by it in the fi rst place.

WEEK 4

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Monthly Summary:Congratulations. You have completed this programme. Be proud of your efforts and take heart from the dedication and discipline you have shown, that your inner skills and strengths can help you manage your life and understand yourself to affect the change you need.

Monthly Stress Reduction Summary:From your weekly recorded summaries, add the total stressful events you had for the week and add the total for the month in the bottom row. When you have reduced the total amount of stressful incidents for the previous week, add it here.

Total monthly stressful eventsWeek Page Total events

Reduced by1 392 623 884 113

Totals

Your monthly stress graph:You can transfer the total amount of stressful incidents you have experienced on the graph on the next page. The left column, indicate the total amount of stressful incidents you may have experienced [Choose out of groups of 1-5, 5-10, 10-15, 15-20, 25-30, 30-35, 35-40, and + stressful incidents] and the bottom row shows week 1- 4. Mark with an X on the corresponding line indicating the week in the appropriate column - your total stressful incidents for that week. You can connect these 4 points with a line to indicate your graph [an indication to show if you increased or reduced the amount of stressful incidents].

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Resources:

This Stress Diary Journal works in conjunction with our website, http://www.stressdiaries.com, which offers A Free Stress Management support and guidance service and online community. You can access it by registering a free account for resources, assessment, links, downloads, ebooks and relaxation music, online tuition, guidance, expert stress information, articles, forum discussions, you can get stress strategies and techniques, stress tips, a vibrant and supportive stress community, stress self-development products & relaxation goods and, have all your stress questions answered. You can also access a range of stress treatment and relaxation treatment options. Completing your Stress Diary Journal can have a lasting effect and you can feel free to gain the additional support here.

About the Author

Gino Norris is a HypnoPsychotherapist, Stress Manager and Life Coach and offers Stress Therapy & Psychotherapy sessions at www.ginonorris.com, and additionally offers Stress Management Training and Therapist Training, in London, UK.

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Other Books in the Series.The Stress Diary: Daily Recorder Journal

A companion to this Stress Diary Journal, in a handy size to carry about, and for you to easily record your daily stressfull incidents/entries. Each stress entry is individually presented for ease of recording ‘on the go’ and you can then easily transfer these entries into this Stress Diary Journal or the Stress Diary: Reflection Journal at the end of your day. This makes recalling these stressful much easier and keeping you in touch, on a daily basis with managing you stress more effectively.

The Stress Diary: Reflection Journal

This is a specialised companion guide to the Stress Diary Journal and used as an additional tool to further enhance your insight and understanding of your stress. You are to select 1 significant Stressful incident from your Stress Diary Journal or your Stress Diary: Daily Recorder Journal that you may want to focus on and when you complete the provided guidelines with your completed answers, you gain a deeper understanding and insight into how to cope better and you do this for the length of your 4 week programme. You can additionally find provided space to add your personal thoughts and notes to your entries. Weekly summaries of your progress are included to monitor and advance your progress, and by answering these questions and adding your own observations you will increase your skills at understanding, managing your reactions and responses to your daily stressors and stressful incidents. The Stress Diary: Reflection Journal is an easy way to reflect on your experiences and gain the best advantage from it, and therefore managing your stress more effectively.

Get these Stress Diary Journals at www.stressdiaries.com. - and you get additional Freely downloadable Stress Guides.Your Stress Diary Journal allows you to sign up for Free Stress Management guidance and support at www. stressdiaries.com