EDITED Chapter 3. How Stressed Are You. Health

2 Self-Reflection
For each of the following, indicate where you are on the scale of 0 to 5.
Strongly
Disagree
Strongly
Agree
1. I have a lot of worries at home and at school. 0 1 2 3 4 5
2. My friends and/or family put too much pressure on me. 0 1 2 3 4 5
3. I am often distracted and have trouble focusing on schoolwork. 0 1 2 3 4 5
4. I am highly disorganized and tend to do my schoolwork at the last minute. 0 1 2 3 4 5
5. My life seems to have far too many crisis situations. 0 1 2 3 4 5
6. Most of my time is spent sitting; I don't get much exercise. 0 1 2 3 4 5
7. I don't have enough control in decisions that affect my life. 0 1 2 3 4 5
8. I wake up most days feeling tired/like I need a lot more sleep. 0 1 2 3 4 5
9. I often have feelings that I am alone and that I don't fit in very well. 0 1 2 3 4 5
10. I don't have many friends or people I can share my feelings or thoughts with. 0 1 2 3 4 5
11. I am uncomfortable in my body, and I wish I could change how I look. 0 1 2 3 4 5

12. I am very anxious about my major and whether I will get a good job
after I graduate. 0 1 2 3 4 5
13. If I have to wait in a restaurant or in lines, I quickly become irritated
and upset. 0 1 2 3 4 5
14. I have to win or be the best in activities or in classes or I get upset
with myself. 0 1 2 3 4 5
15. I am bothered by world events and am cynical and angry about how
people behave. 0 1 2 3 4 5
16. I have too much to do, and there are never enough hours in the day. 0 1 2 3 4 5
17. I feel uneasy when I am caught up on my work and am relaxing or
doing nothing. 0 1 2 3 4 5
18. I sleep with my cell phone near my bed and often check messages/
tweets/texts during the night. 0 1 2 3 4 5
19. I enjoy time alone but find that I seldom get enough alone time each day. 0 1 2 3 4 5
20. I worry about whether or not others like me. 0 1 2 3 4 5
21. I am struggling in my classes and worry about failing. 0 1 2 3 4 5
22. My relationship with my family is not very loving and supportive. 0 1 2 3 4 5
23. When I watch people, I tend to be critical and think negatively about them. 0 1 2 3 4 5
24. I believe that people are inherently selfish and untrustworthy,
and I am careful around them. 0 1 2 3 4 5
25. Life is basically unfair, and most of the time there is little I can do to change it. 0 1 2 3 4 5
26. I give more than I get in relationships with people. 0 1 2 3 4 5

27. I tend to believe that what I do is often not good enough or that I
should do better. 0 1 2 3 4 5
28. My friends would describe me as highly stressed and quick to react
with anger and/or frustration. 0 1 2 3 4 5
29. My friends are always telling me I "need a vacation to relax." 0 1 2 3 4 5
30. Overall, the quality of my life right now isn't all that great. 0 1 2 3 4 5
Total
Scoring 100–150, you are probably pretty stressed. Examine what your major
Total your points from Sections 1 and 2. stressors are and come up with a plan for reducing your stress levels
Although the following scores are not meant to be diagnostic,
stress-related problems, affecting your grades, your social life, and your
they do serve as an indicator of potential problem areas. If your
future!
scores are:
151–200, you are carrying high stress, and if you don't make changes,
0–50, your stress levels are low, but it is worth examining areas where
you did score points and taking action to reduce your stress levels.
51–100, you may need to reduce certain stresses in your life. Long-
term stress and pressure from your stresses can be counterproductive. to relax. Surround yourself with people who are supportive of you and
Consider what you can do to change your perceptions of things, your make you feel safe and competent.
behaviors, or your environment.
YOUR PLAN FOR CHANGE

The activity gave you the chance to look at your sources of
chronic stress, identify major stressors that you experienced in the last year, and
see how you typically respond to stress. Now that you are aware of these patterns,
you can focus on developing behaviors that lead to reduced stress.
Toda y, you can: realistic about how much time you’ll

○ Practice one new stress- need to get these tasks done.
management technique. For example, ○ Chart your day. Keep track of how
you could spend 10 minutes doing a much time you spend on Facebook,
deep-breathing exercise or find a good Twitter, or chatting on line and how much
spot on campus to meditate. you spend on schoolwork, exercise, and
○ In a journal, write down stressful watching TV. Set time aside for you, but
events or symptoms of stress that you limit your nonproductive time each day.
experience. By the end of the semest er,
Within the next 2 weeks, you can:
you can: ○ Keep track of the money you spend
○ Attend a class or workshop in yoga, and where it goes. Establish a budget
tai chi, qigong, meditation, or some and follow it for at least a month.
other stress-relieving activity. Look for ○ Find some form of exercise you can
beginner classes offered on campus or do regularly. You may consider joining
in your community. a gym or just arranging regular “walk
○ Make a list of the papers, projects, dates” or pickup basketball games with
and tests that you have over the com- your friends. Try to exercise at least
ing semester and create a schedule for Chapter 11
them. Break projects and term papers for more information about physical
into small, manageable tasks, and be fitness.)
To submit the completed worksheet, save it to your computer and email it to

your instructor or upload it to their digital dropbox as directed.

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2 Self-Reflection

1. I have a lot of worries at home and at school. 0 1 2 3 4 5

2. My friends and/or family put too much pressure on me. 0 1 2 3 4 5

3. I am often distracted and have trouble focusing on schoolwork. 0 1 2 3 4 5

4. I am highly disorganized and tend to do my schoolwork at the last minute. 0 1 2 3 4 5

5. My life seems to have far too many crisis situations. 0 1 2 3 4 5

6. Most of my time is spent sitting; I don't get much exercise. 0 1 2 3 4 5

7. I don't have enough control in decisions that affect my life. 0 1 2 3 4 5

8. I wake up most days feeling tired/like I need a lot more sleep. 0 1 2 3 4 5

11. I am uncomfortable in my body, and I wish I could change how I look. 0 1 2 3 4 5

20. I worry about whether or not others like me. 0 1 2 3 4 5

21. I am struggling in my classes and worry about failing. 0 1 2 3 4 5

22. My relationship with my family is not very loving and supportive. 0 1 2 3 4 5

26. I give more than I get in relationships with people. 0 1 2 3 4 5

29. My friends are always telling me I "need a vacation to relax." 0 1 2 3 4 5

YOUR PLAN FOR CHANGE

Toda y, you can: realistic about how much time you’ll

To submit the completed worksheet, save it to your computer and email it to

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