Stress Tools

Lesson 1: Identify Your Stressors Stress is everywhere. If you were to write down all the circumstances that have been stressful in your life, you could write a novel. A stressor is the person, place, or situation that caused a stress response. Each person has their triggers, and no two people will have the same ones. For example, you may be very comfortable analyzing data and creating slide decks, but the idea of giving a presentation makes your heart race. Your co-worker may be the opposite – they find the production easy, but the prep is something they dread. The mind plays a remarkable role in determining what each person constitutes as a stressor. Sometimes memories or thoughts of a task or situation can be a stressor. These are called triggers. For example, the thought of going to a family get-together initiates dread. I had a patient who would worry about having her next migraine headache. The trigger creates a reaction from merely thinking about it. PTSD, or post-traumatic stress disorder, is when memories cause a severe stress reaction, and it requires professional treatment. In this book, we will use stressor and trigger interchangeably. You want to pinpoint the activities that impact your physical, mental, emotional, or spiritual wellness. A stressor could be your rush-hour commute or an upcoming presentation at work. Examples at home may be getting your kids to bed on time or hosting a holiday dinner. A health stressor may be dealing with fatigue or allergies. Remember to include thoughts and memories as triggers. Look at the different parts of your life and list the encounters that cause you stress. This data will help bring awareness and clarity to the issue. Practice 1. In your journal, write down all the things that cause you to feel stressed, and don’t hold back. The more you recognize the triggers and stressors, the more you can make changes to feel better. Try not to judge or blame yourself for your part; only be aware of it. 2. After each circumstance, rank the stressor on a one to ten scale. The number one would indicate a less significant trigger, and the number ten signifies a frequent or intense instance. Don’t overanalyze; pick the first number that comes into your head. Bonus Practice Observe the stressors you face on a typical day. From when you wake up in the morning until you go to bed at night, notice the sources of your stress. Write each one down so you can have a greater awareness of what influences a typical day.