Stress Exploration and Management by Zakiya Futrell

As we deal with new life changes, school getting back into session, and living through a global pandemic, you may be experiencing some unknown feelings and maybe feeling a bit overwhelmed. In some cases, you may be feeling stressed and may not be aware. Stress is a feeling of physical or emotional tension.  Stress can cause feelings of frustration, anger, a feeling of being overwhelmed, and sometimes confusion. Sometimes stress can be good, but in cases of too much stress small tasks can be overwhelming and seem challenging. It is important that we know when our body is experiencing too much stress and how to manage stress effectively.

Acute Stress vs. Chronic Stress

When trying to figure out if you are experiencing stress or going through a stressful moment it is important to know the difference between acute and chronic stress. Acute stress is “brief and intense” and is caused by short term stressors, whereas chronic stress is long-term and may cause long-term effects that can be more severe. It is important to point out that some may experience chronic stress as a “normal feeling” and become accustomed to the stressful feeling.

Acute Stress

Can include emotional physical, and behavioral symptoms that happen before or during a stressful situation;

• Headaches, back pains, loss of motivation, nail biting, irritability, fatigue, chest pains, etc.
• For more symptoms visit https://www.therapistaid.com/therapy-guide/stress-management-guide

Chronic Stress

Can include long-term effects & symptoms

• Anxiety disorder, depression, poor diet & exercise habits, etc.
• For more information visit https://www.therapistaid.com/therapy-guide/stress-management-guide

Stress Exploration

In order to prevent incidents of stress it is important to understand what factors may contribute to your stress. You can do this by participating in stress exploration. Stress exploration helps you try to determine the factors that may cause stress (i.e., stressors) and factors that can protect you from stress. To help you determine what your stressors are,  filling out the Stress Exploration worksheet will help you think about these stressors and ways to protect yourself from them https://www.therapistaid.com/worksheets/stress-exploration.pdf.

In addition to filling out the Stress Exploration worksheet, it is important that you make sure to participate in stress management. Ways to participate in Stress Management include but are not limited to:

1. Building Resilience: Resilience is the ability to effectively handle stress and stressors that may arise.
2. Relaxation Techniques: Practicing relaxation techniques such as deep breathing and mindfulness can be a way to practice relaxation.
3. Journaling: Writing down your thoughts and feelings can be a good way to manage stress. Using a gratitude journal to affirm your thoughts and feelings can also be helpful.
4. Self-Care: Self care is a major way to manage stress; making sure that you are treating yourself as a priority is an effective way to reduce stress. Filling out the Self-Care assessment is a way to determine how often you are participating in various self-care assessments. Check out https://www.therapistaid.com/therapy-worksheet/self-care-assessment for more information.

For more worksheets and assessments related to stress management please visit; https://www.therapistaid.com/therapy-worksheets/stress/none