Lazarus defines stress as a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.  In other words, people feel stress when they feel things are out of control.  According to the USDHHS (2011), stress has been shown to cause or exacerbate many of the leading health problems in the U.S. today.  As such, stress management techniques attempt to improve the quality of life by increasing effective coping methods.  This produces a dynamic interaction of mind, body, and spirit, which positively influences health and wellness. 

This week you have a personal assignment that relates to the reading on stress management.  First, you are going to assess your own stress levels by completing the Holmes-Rahe Life Stress Inventory (see attached pdf below). 

Next, you are going to gain familiarity with new stress relief activities by attempting two from the list below.  Please attempt each activity on different days.  If you are interested in attempting stress relief techniques that are not on this list (and are new to you), please feel free.  The purpose is to attempt new activities; therefore, you should not choose activities you already engage in and simply identify that they are new for stress relief purposes.  Each activity should take you a minimum of 30 minutes.

• Music (listening, playing, worship)
• Nature (experiencing, walking, hiking, being)
• Words (journaling, talking, poetry)
• Cognitive behavioral restructuring
• Physical activity (gym, running, cycling, Pilates)
• Relaxation (deep breathing, massage, progressive relaxation, tai chi, yoga)
• Affirmations
• Meditation (transcendental meditation, mantras, Bible passage, positive thought,)
• Time management (setting goals, making a plan) 

Finally, you are to develop a personal stress management plan.  There are many formats, charts, and planning techniques available; choose one that you are comfortable with, and feel would best assist you with managing future stressors.

Prepare a written summary that describes your stress self-assessment, your experience with new stress reduction techniques, and your stress management plan.  Your introduction should discuss how knowledge, skill, attitude, environment, and/or culture have an effect on stress and whether they also influence the types of stress relief strategies commonly (or not) practiced.  Distinguish any similarities and/or differences in how these techniques could be utilized as preventative interventions at the individual (e.g., clinical) versus population (e.g., community) levels.

You should discuss the results of the Holmes-Rahe Life Stress Inventory, and discuss the relevance of these results to your own potential for stress related health risks.  Describe your experiences with the new stress relief techniques, and indicate whether the new strategies you experienced were helpful in personal stress reduction.  Locate and reference at least two credible, academic sources that support the effectiveness of one of the techniques attempted. 

Discuss whether you would utilize either of the new techniques for future stress management.  Finally, discuss the development and details of your personal stress management plan.  Explain how following this plan may help you reduce stress and lessen risks for negative health outcomes. 

http://www.mindtools.com/pages/article/newTCS_82.htm

lifechangestresstest.pdf