The 10-Point Stress Audit
What excessive stress
looks like and what you can do about it.
“To
be totally without stress is to be dead.” – Hans Selye
A
certain amount of stress is needed for us to function effectively. Stress is
very much a part of the human condition. We all face disappointments, setbacks,
losses and pain. But to live a rich and meaningful life, we must learn to deal
in a constructive way with life's challenges.
Stress
evolved as our body’s reaction to harmful and threatening situations. Perceived
dangers subject us to a rush of hormones and brain chemicals that trigger a
“fight or flight” response – a feature that undoubtedly helped our ancestors
react to physical threats such as sabre-toothed tigers. Nowadays, while positive
stress can help keep us focused and alert, negative stress takes over when we
face continuous challenges without reprieve.
Manifestations
of stress vary enormously among individuals. For instance, adolescents, new
parents, working parents, single parents and the newly retired all face
stressors that are related to life transitions. Certain occupations (i.e.
C-suite, education, health and social care, public administration and defence)
tend to involve a high burden of stress.
The
stress audit below can help you evaluate the extent to which stress is
affecting you, both physiologically and psychologically. If the majority of
your responses are affirmative, it is highly advisable to take some form of
action to prevent stress from negatively affecting your body and mind.
The
stress audit
Consider
your life today and answer the following questions:
1. Do
you feel that your life is out of control and that you have too many things on
your plate?
2. Do
you often feel confused, anxious, irritable, fatigued or physically
debilitated?
3. Are
you having increased interpersonal conflicts (e.g. with your spouse, children,
other family members, friends or colleagues)?
4. Do
you feel that negative thoughts and feelings are affecting how you function at
home or at work?
5. Is
your work or home life no longer giving you any pleasure?
7. Do
you feel that your life has become a never-ending treadmill?
8. Are
you prone to serious pangs of guilt every time you try to relax?
9. Have
you recently experienced a life-altering event such as a change of marital
status, new work responsibilities, job loss, retirement, financial difficulties,
injury, illness or death in the family?
10. When
you are stressed out, do you feel that you have nobody to talk to?
If
you have answered “yes” to most of these questions, stress might have started
to build up. If you feel close to your breaking point, it’s high time to take
action.
Do
keep in mind that your ability to make changes in your life depends not only on
your intrapsychic state but also on your social context. Stressors can take the
form of unrealistic pressures you are putting on yourself, or they can arise
from family or work demands. The first step is to identify your sources of
stress, so you can avoid them if possible. Second, you should recognise
that stress depends at least in part on your perception –
the demons inside that may have been troubling you.
Common
stress symptoms
Sometimes
we are so used to living with stress, that we don't know how to identify it. If
the stress audit has given you mixed results, the following lists can help you
pinpoint some of the most common signs of excessive stress.
Emotional
changes:
§ Mood
swings, irritability, flashes of anger
§ Feeling
overwhelmed
§ Social
withdrawal and isolation
§ Sadness,
lack of interest in life (including the loss of sexual desire)
§ Anxiety,
constant worry, guilt, nervousness
Physical
changes:
§ Low
energy, constant fatigue
§ Frequent
headaches, pain or muscle tension
§ Digestive
troubles
§ Chest
pain, rapid heartbeat
§ Increased
or decreased appetite
§ Insomnia,
nightmares
Cognitive
or behavioural changes:
§ Difficulty
concentrating, racing thoughts
§ Forgetfulness,
disorganisation
§ Procrastination,
difficulty in making decisions
§ Increased
smoking, alcohol or drug use
Healthy
ways to cope with stress
Once
you acknowledge the presence and sources of stress in your life, your next
challenge is to find effective strategies for coping with them. Here are a few
suggestions that may help you better handle stress.
Mitigating
stressors:
§ Engage
in regular exercise
§ Consider
meditation or other relaxation techniques
§ Create
structured timeouts
§ Learn
how to positively reframe difficult situations
§ Practice
forgiveness
Adding
joy to your life:
§ Cultivate
a supportive network of loved ones, family members and friends
§ Learn
to enjoy music, crafts or other creative activities
§ Figure
out what puts you in a state of “flow” and make time for it
§ Focus
on activities that fit your values and interests
§ Engage
in altruistic activities and practice gratitude
If
this seems overwhelming, consider getting psychological help from a
psychotherapist or coach. Most importantly, don’t bottle things up.
To
a certain extent, feeling less stressed out is a choice as well as an
attitudinal challenge. At any given moment, it is up to you to decide
whether you will look at a situation with optimism or pessimism, with anger or
with patience and understanding.
If you believe
that your life has purpose and
meaning; if you feel engaged in your daily
activities; if you contribute to the wellbeing of others; if you feel capable
in your daily activities; and if you are optimistic about the future; most
likely you will feel better. For most people, however, the best buffer
against stress is a supportive network of family and friends. Lastly, let’s remember
what Hermann Hesse wrote in his classic novel Siddhartha, “Within
you, there is a stillness and a sanctuary to which you can retreat at any time
and be yourself.”
Read more at
https://knowledge.insead.edu/blog/insead-blog/the-10-point-stress-audit-9836#IAPaB0xGy8QymYC8.99 The 10-Point Stress
Audit
Manfred F. R. Kets de Vries,
INSEAD Distinguished Clinical Professor of Leadership Development &
Organisational Change | August 1, 2018
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What excessive stress looks like and what you can do
about it.
“To
be totally without stress is to be dead.” – Hans Selye
A
certain amount of stress is needed for us to function effectively. Stress is
very much a part of the human condition. We all face disappointments, setbacks,
losses and pain. But to live a rich and meaningful life, we must learn to deal
in a constructive way with life's challenges.
Stress
evolved as our body’s reaction to harmful and threatening situations. Perceived
dangers subject us to a rush of hormones and brain chemicals that trigger a
“fight or flight” response – a feature that undoubtedly helped our ancestors
react to physical threats such as sabre-toothed tigers. Nowadays, while
positive stress can help keep us focused and alert, negative stress takes over
when we face continuous challenges without reprieve.
Manifestations
of stress vary enormously among individuals. For instance, adolescents, new
parents, working parents, single parents and the newly retired all face
stressors that are related to life transitions. Certain occupations (i.e.
C-suite, education, health and social care, public administration and defence)
tend to involve a high burden of stress.
The
stress audit below can help you evaluate the extent to which stress is
affecting you, both physiologically and psychologically. If the majority of
your responses are affirmative, it is highly advisable to take some form of
action to prevent stress from negatively affecting your body and mind.
The stress audit
Consider
your life today and answer the following questions:
1. Do
you feel that your life is out of control and that you have too many things on
your plate?
2. Do
you often feel confused, anxious, irritable, fatigued or physically
debilitated?
3. Are
you having increased interpersonal conflicts (e.g. with your spouse, children,
other family members, friends or colleagues)?
4. Do
you feel that negative thoughts and feelings are affecting how you function at
home or at work?
5. Is
your work or home life no longer giving you any pleasure?
7. Do
you feel that your life has become a never-ending treadmill?
8. Are
you prone to serious pangs of guilt every time you try to relax?
9. Have
you recently experienced a life-altering event such as a change of marital
status, new work responsibilities, job loss, retirement, financial
difficulties, injury, illness or death in the family?
10. When
you are stressed out, do you feel that you have nobody to talk to?
If
you have answered “yes” to most of these questions, stress might have started
to build up. If you feel close to your breaking point, it’s high time to take
action.
Do
keep in mind that your ability to make changes in your life depends not only on
your intrapsychic state but also on your social context. Stressors can take the
form of unrealistic pressures you are putting on yourself, or they can arise
from family or work demands. The first step is to identify your sources of
stress, so you can avoid them if possible. Second, you should recognise
that stress depends at least in part on your perception –
the demons inside that may have been troubling you.
Common stress symptoms
Sometimes
we are so used to living with stress, that we don't know how to identify it. If
the stress audit has given you mixed results, the following lists can help you
pinpoint some of the most common signs of excessive stress.
Emotional
changes:
§ Mood
swings, irritability, flashes of anger
§ Feeling
overwhelmed
§ Social
withdrawal and isolation
§ Sadness,
lack of interest in life (including the loss of sexual desire)
§ Anxiety,
constant worry, guilt, nervousness
Physical
changes:
§ Low
energy, constant fatigue
§ Frequent
headaches, pain or muscle tension
§ Digestive
troubles
§ Chest
pain, rapid heartbeat
§ Increased
or decreased appetite
§ Insomnia,
nightmares
Cognitive
or behavioural changes:
§ Difficulty
concentrating, racing thoughts
§ Forgetfulness,
disorganisation
§ Procrastination,
difficulty in making decisions
§ Increased
smoking, alcohol or drug use
Healthy ways to cope with stress
Once
you acknowledge the presence and sources of stress in your life, your next
challenge is to find effective strategies for coping with them. Here are a few
suggestions that may help you better handle stress.
Mitigating
stressors:
§ Engage
in regular exercise
§ Consider
meditation or other relaxation techniques
§ Create
structured timeouts
§ Learn
how to positively reframe difficult situations
§ Practice
forgiveness
Adding
joy to your life:
§ Cultivate
a supportive network of loved ones, family members and friends
§ Learn
to enjoy music, crafts or other creative activities
§ Figure
out what puts you in a state of “flow” and make time for it
§ Focus
on activities that fit your values and interests
§ Engage
in altruistic activities and practice gratitude
If
this seems overwhelming, consider getting psychological help from a
psychotherapist or coach. Most importantly, don’t bottle things up.
To
a certain extent, feeling less stressed out is a choice as well as an
attitudinal challenge. At any given moment, it is up to you to decide
whether you will look at a situation with optimism or pessimism, with anger or
with patience and understanding.
If you believe
that your life has purpose and
meaning; if you feel engaged in your daily
activities; if you contribute to the wellbeing of others; if you feel capable
in your daily activities; and if you are optimistic about the future; most
likely you will feel better. For most people, however, the best buffer
against stress is a supportive network of family and friends. Lastly, let’s
remember what Hermann Hesse wrote in his classic novel Siddhartha,
“Within you, there is a stillness and a sanctuary to which you can retreat at
any time and be yourself.”
Manfred F. R. Kets de Vries, INSEAD Distinguished Clinical Professor of Leadership Development & Organisational Change |
Read more at https://knowledge.insead.edu/blog/insead-blog/the-10-point-stress-audit-9836#IAPaB0xGy8QymYC8.99
https://knowledge.insead.edu/blog/insead-blog/the-10-point-stress-audit-9836
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