Stress Diary Journal Guides

Guide 3: Stress Symptoms

Guide 3: Stress Symptoms

Stress Diary Journal Your Guide

What are S tress S ymptoms?
Below are some of the symptoms of stress listed out by Palmer, S. and Dryden, W. (Counselling for Stress Problems). It should be noted that these symptoms can also occur with a range of medical or psychological disorders. Behavioural Symptoms Restlessness Loss of appetite/ overeating Eating disorders Aggression/ irritability Poor driving Accident proneness Sleep disturbances/ insomnia Increased nicotine/ caffeine intake Avoidance/ phobias Impaired speech/ voice tremor Anorexia, bulimia Poor time management Compulsive behaviour Checking rituals Tics, spasms Nervous cough Low productivity Withdrawing from relationships Clenched fists Nail biting Fidgeting Teeth grinding Talking/walking/eating faster Increased absenteeism Decreased/ increased sexual activity Sulking behavior Frequent crying Unkempt appearance Poor eye contact Alcohol/drug abuse Hypochondria Emotional Symptoms Anxiety Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance Depression Anger Guilt Hurt Morbid jealousy Shame/ embarrassment Suicidal feelings Physical Symptoms Tension Headaches Palpitations Rapid heart beat Nausea Tremors/ inner tremors Aches/ pains Dizziness/ feeling faint Indigestion Butterflies in stomach Spasms in stomach Numbness

Stress Symptom Types

Behavioural Symptoms Emotional Symptoms Physical Symptoms Imagery Symptoms Cognitive Symptoms Interpersonal Symptoms Biological Symptoms

Dry mouth Cold sweat Clammy hands Abdominal cramps Sensory flashbacks Pain Sleep pattern changes Fatigue Digestion changes Loss of sexual drive Headaches Aches and pains Infections

Indigestion Dizziness Fainting Sweating & trembling Tingling hands & feet Breathlessness Palpitations Missed heartbeats Imagery Symptoms Helplessness Isolation/being alone

Losing control Accidents/injury Failure Humiliation/ shame/ embarrassment Nightmares/ distressing recurring dreams Visual flashbacks Poor self-image

An awareness of these symptoms could alert you to reducing your stress!

Page 2

Stress Diary Journal

Cognitive Symptoms I must perform well Life should not be unfair Self/other-damning statements Low frustration statements e.g. I cant stand it. I must be in control Its awful, terrible, horrible, unbearable etc. I must have what I want I must obey my moral code and rules Others must approve of me Cognitive distortions e.g. all or nothing thinking

Lack of concentration Memory lapses Difficulty in making decisions Confusion Disorientation Panic attacks Interpersonal Symptoms Passive/ aggressive in relationships Timid/ unassertive Loner No friends Competitive Put others needs before own

Each of us are unique and we are affected, react to and respond differently to stress in our own way

Sycophantic behaviour Withdrawn Makes friends easily/ with difficulty Suspicious/ secretive Manipulative tendencies Gossiping Biological Symptoms Flu/common cold

Lowered immune system Poor nutrition, exercise and recreation Organic problems Diarrhoea/ constipation/ flatulence Frequent urination Allergies/skin rash High blood pressure/ coronary heart disease (angina/heart attack)

Dry skin Chronic fatigue/ exhaustion/ burn-out Cancer Diabetes Rheumatoid arthritis Asthma Biologically based mental disorders Epilepsy

Page 3

The Stress Diaries we have available

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!

With a purchase of any of these Diaries, you get full Stress Management Support @ www.stressdiaries.com 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.

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

Stress Diary: Reflection Journal This Stress Diary: Reflection 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

Copyright www.stressdiaries.com