Stress Questionnaire

Questio 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 A num decr vulnera (sens

8.5. Vulnerability to Stress Figure 8.4. Stress Vulnerability Questionnaire. ons: I try to incorporate as much physical activity as possible in my daily schedule. I exercise aerobically 20 minutes or more at least 3 times per week. I regularly sleep 7 to 8 hours per night. I take my time eating at least one hot, balanced meal a day. I drink fewer than two cups of coffee (or equivalent) per day. I am at recommended body weight. I enjoy good health. I do not use tobacco in any form. I limit my alcohol intake to no more than one (women) or two (men) drinks per day. I do not use hard drugs (chemical dependency). I have someone I love, trust, and can rely on for help if I have a problem or need to make an essential decision. There is love in my family. I routinely give and receive affection. I have close personal relationships with other people who provide me with a sense of emotional security. There are people close by whom I can turn to for guidance in time of stress. I can speak openly about feelings, emotions, and problems with people I trust. Other people rely on me for help. I am able to keep my feelings of anger and hostility under control. I have a network of friends who enjoy the same social activities I do. I take time to do something fun at least once a week. My religious beliefs provide guidance and strength to my life. I often provide service to others. I enjoy my job (major or school). I am a competent worker. I get along well with coworkers (or students). My income is sufficient for my needs. I manage time adequately. I have learned to say “no” to additional commitments when I am already pressed for time. I take daily quiet time for myself. I practice stress management as needed. Total Score: Scoring: 0–30 points ……….. Excellent (great resistance to stress) 31–40 points ………. Good (little vulnerability to stress) 41–50 points ………. Average (somewhat vulnerable to stress) 51–60 points ………. Fair (vulnerable to stress) ≥61 points ………… Poor (highly vulnerable to stress) SOURCE: © Fitness & Wellness, Inc. mber of factors affect the way in which people handle stress. How we deal with these factors actually can increase or rease vulnerability to stress. The questionnaire provided in Figure 8.4 lists these factors so you can determine your ability rating. Many of the items on this questionnaire are related to health, social support, self-worth, and nurturance se of being needed). All of these factors are crucial for a person’s physical, social, mental, and emotional well-being.

Strongly Agree Mildly Agree Mildly Disagree Strongly Disagree 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4

to the terms you set up. Be specific. Abstracts (“I’m going to be less uptight”) don’t work. Get up, stretch, get a drink of cool water, or walk around for a few minutes. ave in their carts instead of getting upset. What precedes it? Look for patterns and figure out what sets you off. Then do something about it. Either a stressful physics class, stop at a theater and see a good comedy. refully, then try out some techniques the person demonstrates. now, then get rid of them. ay have to work at it at first. Begin by listing things you’d really enjoy that would calm you. Include some th with a cool cloth over your eyes for 10 minutes. e ability to concentrate, get a little sleepy, and have a tendency to daydream. Instead of fighting the urge, p child’s tightly clutched bouquet of wildflowers. g to control others and resist the urge to end relationships that don’t always go as you’d like them to. nd of each day, determine how well you have done that day and evaluate how you can improve the next day

ld friend and catch up on news, take a nap, or sauté a pan of mushrooms and savor them slowly. vity run free.