Analyzing your stressors: A stress management technique

© 2008 Gwen Dewar, all rights reserved

Taking stock of your stressors can be an important stress management technique. Consider these reasons.

Reason #1. Stress is aggravated by unpredictability. The more you learn about your stressors, the better you can anticipate when they will strike. Just knowing that—just knowing when a stressor is likely to occur—can reduce the unpleasant effects of stress. It works on rats. It works on monkeys. And it works on humans.

Reason #2. Some stressors—even those that are intrinsically unpredictable—can be avoided or eliminated. Taking inventory may help you identify practical solutions.

Reason #3. Little stressors add up. The biggest stressors are obvious. The little ones are easier to dismiss. But they can be damaging…particularly when your day is sprinkled with them. Repeatedly activating your stress response can cause chronically elevated stress hormones. Taking inventory will help you become aware of the little stressors, and their cumulative toll on your emotions.

Questions to answer

Review the stressors in your daily life. It may be helpful to list these on a piece of paper. In addition to noting what stressors are causing you trouble, try to answer these questions:

• What are your physical reactions to stress?

• Are certain times of day more stressful than others?

• What, if any, stressful events precede these difficult times of day?

• Are certain parts of your day associated with noise or air pollution?

• Who—-if anyone-—do you talk to when you are under stress?

• Do these person(s) make you feel better? Or worse?

• If you exercise, does it make you feel better? Is it just another chore?

Keeping a stress log

If it’s hard to answer some of these questions, try observing your reactions over the course of the day. One popular stress management technique is to keep a stress log. The idea is to keep a notebook handy during the day and record those situations or events that stress you out. Note the time of day, and any physical symptoms you experience. You can also rate the severity of the stressor. After a few days, you can look for patterns.

For instance, you might realize that commuting is stressing you out. But what’s the worst of it? Driving on the freeway? Worrying about being late? Looking for a parking place? Once you identify specific stressors, you can start working on specific solutions—taking alternate routes to work, carpooling, allowing yourself more time to travel, finding more distant (but more reliable) parking locations, etc.

You can also identify particularly difficult times of day. You might discover scheduling problems (e.g., high-concentration tasks scheduled during a time of frequent interruptions). Or you might realize that certain times of day are characterized by a lot of family tension. Is getting the kids breakfast more or less stressful than getting them dinner? For many parents, early evening is one of the most stressful times of day. Parents are tired and kids are demanding. Once you identify the worst times of day, consider ways to lighten your workload during these times.

Finally, take a look at your physiological symptoms. If certain stressors seem to trigger pain (like headaches or stomachaches), ask yourself if you can avoid the stressors altogether. If not, would changes in your schedule improve your situation? Many symptoms are aggravated by factors like hunger, fatigue, and the presence of other stressors. You might get some relief by tackling the most difficult stressors when you are at your strongest. And--if you haven’t already done so--discuss these symptoms with you doctor. Don’t just ignore chronic pain. Pain increases production of the stress hormones!