Stress isn't all bad. At lower levels, stress prepares our bodies for day-to-day challenges by boosting energy, improving cognitive performance, and focusing attention. It's when stress is too extreme, or lasts for too long, that it becomes problematic.

The problem occurs when we experience too much stress. We overtax the natural resources of our body both physically and mentally. Chronic, high levels of stress have been associated with many serious physical and psychological difficulties, including insomnia, cardiovascular disease, hypertension, obesity, depression, and anxiety disorders. 

Unhealthy levels of stress contribute to heart disease, anxiety, depression, relational discord, drug use, weakened immune systems, and much more. Oftentimes, stress hides behind more prominent issues, where it amplifies uncomfortable emotions and triggers unwanted behaviors.

PHYSICAL SIGNS OF STRESS

• Muscle tension
  
  

• Headaches
  
  

• Exhaustion/fatigue
  
  

• Weight changes
  
  

• Sleep disturbances
  
  

• Teeth grinding
  
  

• Frequent bouts of illness
  
  

• Stomach aches
  
  

• Hypertension
  
  

• Sweating or trembling hands
  
  

• Sexual dysfunction
  
  

• Diarrhea or constipation
  
  

• Back pain
  
  

• Restlessness
  
  

• Indigestion
  
  

BEHAVIORAL SIGNS OF STRESS

• Hurrying
  
  

• Increased accidents
  
  

• Decreased productivity
  
  

• Increased consumption of alcohol or drugs
  
  

• Unhealthy eating patterns
  
  

• Isolation
  
  

• Cigarette smoking
  
  

• Procrastination
  
  

• Conflicts with others
  
  

• Restricted breathing
  
  

PSYCHOLOGICAL SIGNS OF STRESS:

• Irritability
  
  

• Decreased emotional control
  
  

• Often worried
  
  

• Feeling overwhelmed
  
  

• Easily frustrated
  
  

• Poor concentration
  
  

• Forgetfulness
  
  

• Thoughts of running away
  
  

• Loss of sense of humor
  
  

• Difficulty making decisions
  
  

• Crying spells
  
  

• Intense bouts of anger 
  
  

There are many behavioral techniques available for people who want to manage stress better. Common strategies include diaphragmatic breathing, progressive muscle relaxation, meditation, relaxation, mindfulness practices, autogenic training, and visualizations. Typically, our responses to these exercises are idiosyncratic: what works for you might not work for someone else, and vice versa. As a result, it is important to try different techniques and see what’s most helpful for you.

This worksheet is designed to help you learn about your own stressors, symptoms, and strategies to overcome stress. The coping strategies presented in this worksheet include the use of social support, emotional management, life balance, and meeting one's basic needs.

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