plans. [Compensation or projection] You could get impatient You may find yourself pacing the floor, twitching nervously, have trouble concentrating or falling asleep at night. [Perceptions of how others should react] You might get angry Stress leaves many people with a short fuse. When you’re under pressure, you may find yourself arguing with colleagues/friends or loved ones – sometimes with little provocation or about things that have nothing to do with what’s actually triggering your stress. [Loss of control] You could be reduced to

Patterns of coping behaviour: To better understand your reaction to life’s stressors consider your coping behaviours. You might tense up Neck and shoulder tension or clenched jaws or fists are often early warning signs of stress. Stress may cause an upset stomach, shortness of breath, back pain, headaches and other physical symptoms as well. [Exerting control or loss of it] You could reach for something to eat Stress and overeating are often closely related. Stress may trigger you to eat even when you’re not hungry or to lose track of your meal and exercise

tears Stress may trigger crying spells or other emotional releases. [Feeling of powerlessness or anger control] You could give up Sometimes stress may be too much to take. You might deny the issue, avoid the problem, call in sick or simply give up. You could let negative thoughts take over When you’re under stress, perhaps you automatically expect the worst or magnify the negative aspects of a situation [Thought patterns about self, beliefs and values] You might smoke

How do you cope with S tress?

Even if you quit smoking long ago, a cigarette may seem like an easy way to relax when you’re under pressure. [Allows you to ‘Feel’ in control] You might turn to alcohol or other drugs Stress leads some people to drink too much or engage in other risky behaviours, including drug use. [Feeling of managing and taking control of events deemed more dangerous than your stressors and thus giving a false sense of control in your life.

Guide 12: Coping Style

Stress Diary Journal Your Guide

Stress Diary Journal Guides Guide 12: Coping Style

“How would you want to

cope”

How do You cope?

> Do you tense up?

> Do you reach for something to eat?

> Do you get impatient?

> Do you get angry?

> Are you reduced to tears?

> Do you give up?

> Do you let negative thoughts take over?

> Do you smoke?

> Do you turn to alcohol or other drugs?

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The Stress Diary Journal This 4 week programme to complete stress mastery, is an invaluable tool to effectively manage your stress - to gain insight and explore self understanding. The Stress Diary Journal allows you to record your daily stress incidents & to monitor these incidents and analyse them – on a daily basis, for a period of 4 weeks. Divided into 4 weekly sections for you to master your stress progressively and more competently, it helps you review your initial appraisals, stress responses, your reactions & to identify your stress triggers, to then restructure your thoughts, your attitude and subsequent behaviours. You will be able to easier identify negative behaviour patterns, to increase your stress awareness, to learn new coping skills and to let you adapt new & alternative strategies. You will learn renewed self management skills, inner control, effective goal setting, time management skills, to overcome obstacles and increased perseverance to complete set tasks and to instil newfound routines, competencies and behaviours. It helps you to know yourself and manage your life more completely. This is an invaluable tool to gain unique insight, explore self-understanding, learn stress management skills and effectively manage your stress – in 4 weeks!

The Stress Diaries we have available

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

Stress Diary: Reflection Journal This Stress Reflection Diary Journal is a 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 choose 1 significant Stress Entry per day, from your Stress Diary Journal for the length of your 4 week programme, that you may want to elaborate and focus on. Using the guideline questions and answer spaces that are provided, and you can add your personal notes or thoughts about your day or progress. Weekly summaries of your progress are included, to advance and monitor your progress and by answering these questions and adding your own observations, you will increase your skills at understand, managing your reactions and responses to your daily stress triggers and stressors. The Reflection Journal is an easy way to record and focus on how to reflect on your experiences and how you can learn from it. Get these Stress Diary Journals at www.stressdiaries.com

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Get a FREE Relaxation Music MP3 ! With your purchase of any of these

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