1. Complete both Assessments: (Note: These Assessments can also be found in the Activities & Assignments...

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1. Complete both Assessments: (Note: These Assessments can also be found in the Activities & Assignments section of this module) Wellsource, Inc. (2009). Stress & Coping Self-Test. Stress and Coping Psychology Today. (n.d.). Coping & Stress Management Skills Test Coping and Stress Management 2. Based on both Exercises, what do your results tell you about how you are currently coping with stress? Do you think the results are accurate or not? Why or why not? Be specific and provide personal examples. 3. What is one coping skill that you can implement this week that can help improve or maintain your current stressors? Be specific and provide examples of how you can implement this action in your life. QUESTION Check the number on the scale (from 0-10) that seems closest to how you have generally been feeling during the past month 4 In an excellent frame of mind 5 In a very good mood 4 Not at all A little QUESTION How have you been feeling in general? Have you been bothered by nervousness? Stress & Coping Self-Test Instructions: Answer all 18 of the following questions about how you feel and how things have been going with you during the past month. Mark the response that best applies to you. How concerned or worried have you been about your health? 10 9 8 7 6 Not concerned at all How relaxed or tense have you been? 10 Very relaxed In a good mood mostly 3 Some-enough My mood has been up and down 2 in a poor frame of in a very poor frame mind mostly of mind 10 How much energy, pep, or vitality have you had? 10 6 60 Very energetic, dynamic How depressed or cheerful have 10 you been? 6 Very cheerful Yes- quite a bit Yes - very much so to bother me 5 43 2 Very concerned 2 2 Very tense 00 No energy at all, listless 2 00 Very depressed Extremely so-to the point where I could not work or take care of things 0 No, and I am very troubled by that Extremely so-to the point that I have just about given up 00 Scoring Your score for each question is the number beside each check box. Add the scores for all questions to get a total score (use summary grid below). Your total score should be between 0 and 110. What Your Score Means Coping Score Stress/Coping Description 76-110 5 Not at all A little Have you been in firm 5 control of your behavior, Yes, definitely so thoughts, emotions, and feelings? Yes, for the most part 3 Generally so Not too well No, and I am somewhat troubled by that Have you been feeling so sad, discouraged, or hopeless, or had so many problems that you wondered if anything was worthwhile? Have you been feeling that you were under any strain, stress, or pressure? 5 4 Not at all A little Some-enough 02 Yes- quite a bit Yes-very much so to bother me Coping well. You are in the Percent of Population 65.0% "Positive Well Being" zone. 71-75 Marginal 56-70 Not coping very well. 9.1% 16.3% You are in the "Stress" zone. How happy or satisfied have you been with your personal We? 5 Extremely happy 4 Very happy About the same amount as usual 3 Fairly happy Yes-more than usual 2 Somewhat satisfied Yes- quite a bit of pressure Yes-almost more than I could bear 0-55 Not coping well at all. You are in the "Distress" zone. 9.6% Somewhat dissatisfied Have you had any reason to wonder if you were losing your mind or memory, or losing control over the way you act, talk, think, or feel? Have you been anxious, worried, or upset? Not at all 04 Only a little Some-but not enough to be concerned Some, and I have been a little concerned Some, and I am quite concerned Yes, a lot, and I am very concerned Not at all 4 A little Some-enough Yes- quite a bit Yes - very much so to bother me How often have you awakened refreshed and rested? Have you been bothered by an illness, bodily disorder, pain, or fear about your health? Has your daily life been full of things that were interesting to you? Have you been feeling down-hearted and blue? 0 Very dissatisfied Yes-extremely so, to the point of being sick or almost sick 10 5 3 2 Every day Almost every Fairly often day Less than half the time 01 Rarely None of the time 05 4 3 2 Not at all A little Some of the time Yes - a good bit of the time 1 Yes-most of the time 5 Yes-all of the time 4 Yes-most of the time 01 0 0 Yes-a good bit of the time Some of the time A little Not at all Yes-all of the time 12 Not at all A little Have you been feeling 5 emotionally stable and sure of yourself? Have you been feeling Yes-all of the time 4 Yes-most of the time Some of the time 3 Yes-a good bit Yes - a good bit of the time Yes-most of the time 10 Yes-all of the time Some of the time 01 A little Not at all of the time 4 2 tired, worn out, used-up, or exhausted? Not at all A little Some of the time Yes- a good bit of the time Yes-most of the time Yes-all of the time ADD UP THE NUMBERS NEXT TO EACH CHECKED BOX. Improving Coping Skills Stress and Coping Some stress is a normal part of daily life. If it becomes excessive, however, and exceeds your ability to cope, it can result in feelings of: Tension Anxiety, Irritability Difficulty sleeping Unrelieved stress can adversely affect your health. Take the Stress and Coping Self-Test to help you become aware of how you are currently coping with stress in your life. Then see the suggestions listed below for help in making improvement. Sources of Stress Stress that results in feelings of tension and anxiety can arise from many sources. Here are a few: . Work stressors (long hours, difficult people to work with, deadlines, etc.). Home stressors (conflict with children or spouse, home demands, etc.) Finances (debt, spending conflict, job loss, difficult economy, etc.) . Feeling a loss of control over one's life Feeling sad and depressed Major life events (divorce, moving, new job, loss of a loved one, a tragedy, etc.) Health problems Whatever the cause, when the stress load becomes too great for you to cope with, your mental and physical health decline. See the suggestions in the next column for ways of improving your coping ability and keeping stress loads reasonable. ADD UP THE NUMBERS NEXT TO EACH CHECKED BOX. WRITE IN YOUR TOTAL FROM PAGE 1. ADD THESE TOGETHER FOR YOUR TOTAL SCORE (Your total score should be between 0 and 110.) The higher your score the better you are coping with stress in your life. Scores of 76 or above indicate that you are coping well. A score of 71-75 is "marginal" and scores of 70 or less indicate you are having trouble coping and need to improve your coping skills. Read Improving Coping Skills below. Get additional help if needed from your health coach, a mental health counselor, or your doctor Source: National Center for Health Statistics. NHANES Study. How to Cope Better with Stress Reduce your stress load. Learn to say "no" if already overloaded. Develop a good support system-people you can talk with and get help from when needed. Break the stress cycle with relaxation. Do something you enjoy every day. . Get regular, moderate exercise, such as walking or biking in park or by a scenic lake Do stretching exercises and practice deep breathing to relax the body. Learn to forgive and forget. Resentment hurts you the most. . Get help from your supervisor at work to deal with work stressors. Don't be hard on yourself. Realize that everyone makes mistakes. Take care of yourself. Get 7-8 hours of sleep daily. Eat regular meals. Limit caffeine and alcohol. . Live one day at a time. Don't worry excessively about future problems which likely won't happen anyway. Focus on what you can do today. Be positive and optimistic in your thinking. Humans tend to experience in life what they expect. Join an encouraging faith or support group. Caring friends can help you cope. . Get professional help when needed. Talk to a financial counselor, a dietitian, a mental health counselor, or your doctor as needed. A person who takes control of his or her life and approaches stressful life events as opportunities to learn or grow is more resistant to stress and lives a healthier, more fulfilled life. Sources: Mental Health America. 2009 Harvard Medical Center. 2008 2009 Wellsource, Inc., Clackamas, OR. All rights reserved. For personal use only-do not make unauthorized copies. Snapshot Report Problem-Focused Coping 67 10 20 30 40 50 50 60 70 80 90 100 Your results indicate that you sometimes use problem-focused strategies in order to cope with stress. Although using these methods is generally ineffective when dealing with situations you can't change or control, they tend to be rather handy when the stressor you are facing is controllable. Thus, in certain cases, it's a good idea for you to take action in order to modify or take charge of a stressor in order to better cope with it. 1. Complete both Assessments: (Note: These Assessments can also be found in the Activities & Assignments section of this module) Wellsource, Inc. (2009). Stress & Coping Self-Test. Stress and Coping Psychology Today. (n.d.). Coping & Stress Management Skills Test Coping and Stress Management 2. Based on both Exercises, what do your results tell you about how you are currently coping with stress? Do you think the results are accurate or not? Why or why not? Be specific and provide personal examples. 3. What is one coping skill that you can implement this week that can help improve or maintain your current stressors? Be specific and provide examples of how you can implement this action in your life. QUESTION Check the number on the scale (from 0-10) that seems closest to how you have generally been feeling during the past month 4 In an excellent frame of mind 5 In a very good mood 4 Not at all A little QUESTION How have you been feeling in general? Have you been bothered by nervousness? Stress & Coping Self-Test Instructions: Answer all 18 of the following questions about how you feel and how things have been going with you during the past month. Mark the response that best applies to you. How concerned or worried have you been about your health? 10 9 8 7 6 Not concerned at all How relaxed or tense have you been? 10 Very relaxed In a good mood mostly 3 Some-enough My mood has been up and down 2 in a poor frame of in a very poor frame mind mostly of mind 10 How much energy, pep, or vitality have you had? 10 6 60 Very energetic, dynamic How depressed or cheerful have 10 you been? 6 Very cheerful Yes- quite a bit Yes - very much so to bother me 5 43 2 Very concerned 2 2 Very tense 00 No energy at all, listless 2 00 Very depressed Extremely so-to the point where I could not work or take care of things 0 No, and I am very troubled by that Extremely so-to the point that I have just about given up 00 Scoring Your score for each question is the number beside each check box. Add the scores for all questions to get a total score (use summary grid below). Your total score should be between 0 and 110. What Your Score Means Coping Score Stress/Coping Description 76-110 5 Not at all A little Have you been in firm 5 control of your behavior, Yes, definitely so thoughts, emotions, and feelings? Yes, for the most part 3 Generally so Not too well No, and I am somewhat troubled by that Have you been feeling so sad, discouraged, or hopeless, or had so many problems that you wondered if anything was worthwhile? Have you been feeling that you were under any strain, stress, or pressure? 5 4 Not at all A little Some-enough 02 Yes- quite a bit Yes-very much so to bother me Coping well. You are in the Percent of Population 65.0% "Positive Well Being" zone. 71-75 Marginal 56-70 Not coping very well. 9.1% 16.3% You are in the "Stress" zone. How happy or satisfied have you been with your personal We? 5 Extremely happy 4 Very happy About the same amount as usual 3 Fairly happy Yes-more than usual 2 Somewhat satisfied Yes- quite a bit of pressure Yes-almost more than I could bear 0-55 Not coping well at all. You are in the "Distress" zone. 9.6% Somewhat dissatisfied Have you had any reason to wonder if you were losing your mind or memory, or losing control over the way you act, talk, think, or feel? Have you been anxious, worried, or upset? Not at all 04 Only a little Some-but not enough to be concerned Some, and I have been a little concerned Some, and I am quite concerned Yes, a lot, and I am very concerned Not at all 4 A little Some-enough Yes- quite a bit Yes - very much so to bother me How often have you awakened refreshed and rested? Have you been bothered by an illness, bodily disorder, pain, or fear about your health? Has your daily life been full of things that were interesting to you? Have you been feeling down-hearted and blue? 0 Very dissatisfied Yes-extremely so, to the point of being sick or almost sick 10 5 3 2 Every day Almost every Fairly often day Less than half the time 01 Rarely None of the time 05 4 3 2 Not at all A little Some of the time Yes - a good bit of the time 1 Yes-most of the time 5 Yes-all of the time 4 Yes-most of the time 01 0 0 Yes-a good bit of the time Some of the time A little Not at all Yes-all of the time 12 Not at all A little Have you been feeling 5 emotionally stable and sure of yourself? Have you been feeling Yes-all of the time 4 Yes-most of the time Some of the time 3 Yes-a good bit Yes - a good bit of the time Yes-most of the time 10 Yes-all of the time Some of the time 01 A little Not at all of the time 4 2 tired, worn out, used-up, or exhausted? Not at all A little Some of the time Yes- a good bit of the time Yes-most of the time Yes-all of the time ADD UP THE NUMBERS NEXT TO EACH CHECKED BOX. Improving Coping Skills Stress and Coping Some stress is a normal part of daily life. If it becomes excessive, however, and exceeds your ability to cope, it can result in feelings of: Tension Anxiety, Irritability Difficulty sleeping Unrelieved stress can adversely affect your health. Take the Stress and Coping Self-Test to help you become aware of how you are currently coping with stress in your life. Then see the suggestions listed below for help in making improvement. Sources of Stress Stress that results in feelings of tension and anxiety can arise from many sources. Here are a few: . Work stressors (long hours, difficult people to work with, deadlines, etc.). Home stressors (conflict with children or spouse, home demands, etc.) Finances (debt, spending conflict, job loss, difficult economy, etc.) . Feeling a loss of control over one's life Feeling sad and depressed Major life events (divorce, moving, new job, loss of a loved one, a tragedy, etc.) Health problems Whatever the cause, when the stress load becomes too great for you to cope with, your mental and physical health decline. See the suggestions in the next column for ways of improving your coping ability and keeping stress loads reasonable. ADD UP THE NUMBERS NEXT TO EACH CHECKED BOX. WRITE IN YOUR TOTAL FROM PAGE 1. ADD THESE TOGETHER FOR YOUR TOTAL SCORE (Your total score should be between 0 and 110.) The higher your score the better you are coping with stress in your life. Scores of 76 or above indicate that you are coping well. A score of 71-75 is "marginal" and scores of 70 or less indicate you are having trouble coping and need to improve your coping skills. Read Improving Coping Skills below. Get additional help if needed from your health coach, a mental health counselor, or your doctor Source: National Center for Health Statistics. NHANES Study. How to Cope Better with Stress Reduce your stress load. Learn to say "no" if already overloaded. Develop a good support system-people you can talk with and get help from when needed. Break the stress cycle with relaxation. Do something you enjoy every day. . Get regular, moderate exercise, such as walking or biking in park or by a scenic lake Do stretching exercises and practice deep breathing to relax the body. Learn to forgive and forget. Resentment hurts you the most. . Get help from your supervisor at work to deal with work stressors. Don't be hard on yourself. Realize that everyone makes mistakes. Take care of yourself. Get 7-8 hours of sleep daily. Eat regular meals. Limit caffeine and alcohol. . Live one day at a time. Don't worry excessively about future problems which likely won't happen anyway. Focus on what you can do today. Be positive and optimistic in your thinking. Humans tend to experience in life what they expect. Join an encouraging faith or support group. Caring friends can help you cope. . Get professional help when needed. Talk to a financial counselor, a dietitian, a mental health counselor, or your doctor as needed. A person who takes control of his or her life and approaches stressful life events as opportunities to learn or grow is more resistant to stress and lives a healthier, more fulfilled life. Sources: Mental Health America. 2009 Harvard Medical Center. 2008 2009 Wellsource, Inc., Clackamas, OR. All rights reserved. For personal use only-do not make unauthorized copies. Snapshot Report Problem-Focused Coping 67 10 20 30 40 50 50 60 70 80 90 100 Your results indicate that you sometimes use problem-focused strategies in order to cope with stress. Although using these methods is generally ineffective when dealing with situations you can't change or control, they tend to be rather handy when the stressor you are facing is controllable. Thus, in certain cases, it's a good idea for you to take action in order to modify or take charge of a stressor in order to better cope with it.