The first step to developing a stress management plan includes a thorough assessment of the stress you are currently experiencing. The following resources include checklists and exercises to help you familiarize yourself with your current stress levels. Choose the exercises that are most applicable to your current circumstances, whether that be work stress or specific symptoms experienced.

A. Quick Stress Management Checklists

1) Quick Stress Assessment:

Check all statements which apply to you:

__ Do you schedule more activities than you can handle into a day's work?
__ Do you worry chronically?
__ Are you addicted to excitement, stimulation?
__ Do you tend to be overly concerned about what people think?
__ Are you a multi-tasker?
__ Are you an over-achiever or perfectionist?
__ Do you neglect to practice self-nurturing activities?

Affirmative responses to any of the above statements indicate a need for improved awareness and management of your current stress levels.

2) Holmes-Rahe Social Readjustment Rating Scale:

The following scale allows you to estimate your general life stress values. A checklist is listed for both adult and youth stress. Circle the scores of the events that relate to you, and add them up for a total score, or you may complete the survey electronically on either of the following websites:  http://www.mindtools.com/pages/article/newTCS_82.htm or http://www.cliving.org/lifestresstestscore.htm

Scoring:
0-149: low stress level
150-199: mild life changes
200-299: moderate stress level
300 +: high stress level

Scoring:
0-149: low stress level
150-199: mild life changes
200-299: moderate stress level
300 +: high stress level

3) Professional Life Stress Scale:
Professional responsibilities on their own can have a dramatic impact on stress levels in general, both in and out of the workplace. The Mayo Clinic has helpful information on managing work stress levels:  http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369

B. Listing Problematic Stressors
Using Table X.1 and Table X.2 as guides, write down key stressors in your life that are of concern to you. Make these lists as detailed as possible, as they can serve as a basis for forming a coherent stress management program. This should fall into multiple areas, including:

• Work
• Personal relationships or family life
• Habits, i.e., eating, exercising

C. Recognizing Signs of Stress

Stress unchecked can have an insidious effect physically, mentally, and spiritually. Consider how you feel from physical, emotional, and behavioral standpoints, and write it down. Use the following table from MayoClinic.com as a guide: https://www.mayoclinic.com/health/stress-symptoms/SR00008_D.
Recognition of such symptoms is critical to managing your stress levels. Consider symptoms from physical, emotional, and behavioral sources.

• Physical symptoms: headache, fatigue, high blood pressure, shortness of breath
• Emotional symptoms: anxiety, worrying, depression, mood swings, depression
• Behaviors: increased smoking or alcohol use, overeating

D. The Influence of Personality

Personality must also be factored into the stress equation. The way one interprets and processes stress in one's life has a tremendous impact on the health outcomes realized. While some persons assume a more serious and competitive approach to life, others are more easygoing.

Type A & B Personality Types
Cardiologists Meyer Friedman and Ray Rosenman created the Western Collaborative Group Study epidemiological project in the 1950s and 1960s, where they developed the typology of type A and B personalities. While type A personality qualities include physical and mental acuity, a quick pace, competitiveness, impatience, and difficulty relaxing and waiting, type B personalities exhibit a more relaxed approach to life and its challenges. Not surprisingly, individuals with type B personalities experience less stress and are less likely to develop heart disease than are those with type A personalities (Manning et al., 1999).

Complete one of the following tests on personality type:

http://www.psych.uncc.edu/pagoolka/TypeAB.html

http://psychologytoday.psychtests.com/yahoo/anxiety/type_a_r_access.html

Hardiness/Resilience
Being hardy or resistant to stress typifies a person who can remain healthy and balanced despite an ample work load. Essentially, this person lives in alignment with inner values. Susan Kobasa typified the concept of the hardy personality in 1979, involving the traits of commitment, control, and challenge. Essentially, hardy people live according to their values and commitments to self, family, work, the community, and other goals. They assume responsibility for both personal successes and failures, and believe that they have the power to influence the course of one's destiny. Moreover, obstacles or problems are viewed as challenges and an opportunity for further growth, rather than threats.

Take a personality hardiness test at the following website: http://www.mhhe.com/catalogs/sem/hhp/student/labs/index.mhtml?file=/catalogs/sem/hhp/labs/stress/04