Posts Tagged ‘substance use’

Stress Self-Assessment

March 14, 2016

Feeling stressed? While everyone reacts differently to stress, your body, brain, and emotions have a unique stress response. Understanding these reactions can help you fine-tune your stress-reducing strategies.

STEP 1: EVALUATE YOUR RESPONSES
  • Pain – Stress can bring on immediate or chronic pain, such as back pain, headaches, nausea, jaw or fist clenching, muscle tension, etc.
  • Depression – Extreme amounts of stress can lead to symptoms of depression, including feeling hopeless, worthless, or guilty.
  • Anger – Arguing and feeling short-fused with coworkers or loved ones is a common reaction when under stress.
  • Anxiety – Stress can trigger you to feel anxious, worrying or fearing the worst possible scenario.
  • Substance Use – Smoking, drinking excessively and drug use are all unhealthy ways of self-medicating your anxiety.
  • Eating – Overeating, skipping meals, and eating junk food with little nutrition are all ways people change their eating habits when under extreme stress.
STEP 2: EVALUATE COPING METHODS

Ask yourself the following questions to understand how you’re managing your stress load.

  • Do you have a support network in place?
  • Are there activities you enjoy?
  • Do you regularly get enough sleep?
  • Are there responsibilities you can delegate?
  • Do you practice relaxation exercises such as mindfulness, yoga, or meditation?
  • Do you have access to professionals who can help you?
STEP 3: TAKE ACTION

After you’ve evaluated coping methods, here are a few action steps you can take.

  • Address physical concerns – See your physician to assess any immediate physical concerns or questions you might have. Seek their recommendations for changes in your diet, exercise, or other habits.
  • Start small – Start with simple tasks, such as turning off screens or electronics earlier before bed or taking five minutes for deep breathing.
  • Recruit a friend – Accountability is key, so choose a friend or family member to encourage you on the path to positive changes in your life.
  • Take notes – Everyone responds differently to relaxation techniques or organizational tools. Keep a journal or use an app to track the strategies working for you. Seeing your progress can be just the motivation needed to continue good self-care.
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