Take the Stress Test/Taking a Close Look at Yourself/Taking Charge of Stress

Peggy R. Anderson

Extension Agent

October 13, 2010

Take the Stress Test

We all experience stress in our lives. Stress affects everyone differently and the way we cope varies from person to person. When faced with a crisis, the level of stress escalates significantly. A crisis is any event that produces stress beyond what regular coping skills can handle.

A crisis can come in many forms. North Dakotans who face a disaster-related crisis include farmers who have lost crops, businesspeople who have damaged inventory and a drop in business or fewer customers and families who have lost personal belongings. North Dakotans also face personal and family-related crisis. A chronic, persistent stressor also can lead to a crisis when a person no longer can cope. The source of stress may vary, but in a crisis, everyone struggles to cope.

Do you know someone who is having trouble coping? Whether you are a family member, neighbor, elevator worker, bulk truck driver, clergy member or other business/community person, you can help!

Taking a Close Look at Yourself

Being there for others is great, but everyone needs to take a look at how they handle the stress in their own lives. Doing this before things get out of control may trigger an action that could keep you from falling into a major depression. Take the stress test and read about how you can assess your personal situation.

The following test was developed by psychologists Lyle H. Miller, PH.D., and Alma Dell Smith, Ph.D. of Stress Directions, Inc.

To get your score add up the figures and subtract 20. Any number over 30 indicates a susceptibility to stress. You are very susceptible if your score is between 50 and 75, and extremely susceptible if it is over 75.

Score each item from 1 (almost always to) 5 (never) according to how much of the time each statement applies to you.

___  1. I eat at least one, hot balanced meal a day.

___  2. I get seven to eight hours of sleep at least four nights a week.

___  3. I give and receive affection regularly.

___  4. I have a least one relative within 50 miles on whom I can rely.

___  5. I exercise to the point of perspiration at least twice a week.

___  6. I smoke less than half a pack of cigarettes a day.

___  7. I have fewer than five alcoholic drinks a week.

___  8. I am the appropriate weight for my height.

___  9. I have an income adequate to meet basic expenses.

__  10. I get strength from my religious beliefs.

__  11. I regularly attend club or social activities.

__  12. I have a network of friends and acquaintances.

__  13. I have one or more friends to confide in about personal matters.

__  14. I am in good health (including eyesight, hearing, teeth).

__  15. I am able to speak openly about my feelings when angry or worried.

__  16. I have regular conversations about the people I live with about domestic problems such as chores, money, and daily living issues.

__  17. I do something for fun at least once a week.

__  18. I am able to organize my time effectively.

__  19. I drink fewer than three cups of coffee (or tea or cola drinks) a day.

__  20. I take quiet time for myself during the day.

___ Total

Taking Charge of Stress

We don’t always have control over what happens to us, but we can control how we react to the events in our life. Know you have control of your reactions is the beginning of stress management.

Use the following ideas to take charge of your stress:

1.       Identify the sources of stress in your life. Look closely at your habits, attitudes and excuses.

2.      Examine how you cope with stress. What are the unhealthy ways you may have coped with stress in the past. What healthier ways can you incorporate going forward.

3.      Learn to avoid unnecessary stress. Know your limits and learn to say not or avoid people or hot-button topics that cause stress.

4.      Alter the situation by being willing to compromise or being more assertive.

5.      Adjust your thinking. Reframe your problems. Look at it from a big-picture perspective and take a moment to reflect on all things you appreciate in your life.

6.      Accept the things you cannot change. Learn to let go and not try to control the uncontrollable. Let go of anger and learn to forgive.

7.      Make time for yourself. Have fun. Relax and recharge yourself. Take time to breathe and enjoy life.

8.      Adopt a healthy lifestyle. Exercise regularly, eat healthy and get enough sleep.

Schedule

Wednesday, October 13 – Burke County

Thursday, October 14 – Divide County

Friday, October 15 – Burke County

Monday, October 18 – Burke County

Tuesday, October 19 – Divide County