Stressometer

Monitor your stress tool. Learn to rate yourself on the scale on the reverse side of this chart at the end of each day or even in case of events. Mark your score. This is for approximate quick estimation only, to learn observe yourself, for more accurate assessment – please, complete STAI anxiety scale or others with your psychologist/psychiatrist.

Stress can creep up on you gradually. Scoring yourself can help to objectify your feelings and enable you to act, before it becomes a problem.

		STAI score	Before activity	After
Very, very high stress	100	80

	90

	80

Very high stress	70	60
	65
	60

High stress	50

Somewhat high stress	40	40
	35
Moderate stress	30

Mild stress	20

Very mild stress	10	25
Very, very mild stress	5
Absolutely no stress at all	0	20

Danger zone – 70 – 100

How to recognize, if you are in this zone?

This represents the last stage of adaptation before “giving up” of frenzied. It is often characterized by frenzied activity (although with decreasing enjoyment or satisfaction) coupled with feelings of unease, dread and panic. In the latter stages, there may be a total inability to motivate oneself to do anything. Suicidal thoughts are also not uncommon.

Possible symptoms?

All of those from the “warning zone” below plus all or any of the following:
frequent sickness, headaches, sexual difficulties, unusual skin rashes, indigestion, panic, feelings of “cracking up” or “falling apart”, loneliness, social withdrawal, fatique; inactivity and difficulty in getting motivated.

Health risks?

susceptibility to diseases and illness increases, Specific problems can be high blood pressure; heart disease; increased risk of injury and the possibility of heart attack.

What to do?

seek external help. Short-term medication from a doctor may be necessary. Also practice regular “escapes”. Identify and remove or “escape” from stressors.

The dangers of not acting – At this stage, inaction can lead to a downwards spiral of effects leading ultimately to stress breakdown or, at worst, insanity.

Best advice -Change something – or everything.

Warning Zone – 40-70

How to recognize, if you are in this zone?

The first sign that you may have crossed into this zone is a gradual decrease in life satisfaction. You may be getting less “bang for the buck” in your daily life or work situation. Anxiety levels increase (particularly in anticipating catastrophic events). The expression used for this zone is “brownout” (in contrast to “burnout” in the danger zone). Often accompanies a series of life events outside your control.

Possible symptoms?

Decreased enjoyment level, increased frustration, increasing sleep problems (with increasing tiredness), diminished interest in sex and social contacts, reduced sense of humour, increased alcohol and drugs taking, difficulties in making decisions, increased reluctance to change (particularly to take holidays or breaks) and poor memory and recall

Health risks?

masked by apparent good health. This is explained by an increase in immune system response to aid the “fight” or “flight” response. Sickness sometimes occures at the first sign of a break or holiday.

What to do?

Immediate action requires mental and/or physical “escape”.
Identify and modify stressors using either “fight”, “flight” or negotiation techniques.
Nurture social networks.
learn relaxation techniques
use humour to lighten the situation
analyse and restructure beliefs eliminating “must”, “should” and “have to”s.
build regular breaks and holidays into your program.
Long term health risks are as outlined in the danger zone.

Best advice -Change the things that you can change, accept those that you can’t, and have the sense to know the difference.

Comfort zone – 10-40

How to recognize, if you are in this zone?

General feelings of well being and “flow” without uncomfortable anxiety. Problems are seen as a challenge, rather that a threat and commitment is high. There is no difficulty with social interaction and there is good appreciation of humour.

Possible symptoms?

enjoyment of life and work. Exhillaration and recognition of being able to handle situations that arise. Enjoyment and anticipation of changing environments and social situations.

Health risks?

Nill, except for the possible consequence of over-indulgence and indolence due to satisfaction and happiness.

What to do?

Remember – a gram of prevention is worth a kilogram of cure.
Try to maintain stress at this level .
learn a relaxation technique to help keep you in the comfort zone on occasions when this may rise
watch for stressors which may be on the horizon (e.g., trying to do too much) – and avoid if possible

Best advice –

Rule 1: Don’t sweat the small stuff

Rule 2: It’s all small stuff

Boredom zone – 0-10

How to recognize, if you are in this zone?

Although feeling as though life may be not stimulating enough, many people at this zone tend to become too immobilised to do anything about it. Those at this zone generally want to be somewhere else and with someone else