Assessing Your Tactics for Coping with Stress

Before you embark on a program of effective stress management, it's important to identify how you are currently managing your stress.

Instructions: Listed below are some common ways of coping with stressful events. Mark those that are characteristic of your behavior or that you use frequently.

__ 1. I ignore my own needs and just work harder and faster.

__ 2. I seek out friends for conversation and support

__3. I eat more than usual.

__4. I engage in some kind of physical exercise

__5. I get irritable and take it out on those around me.

__6. I take a little time to relax, breathe, and unwind

__7. I smoke a cigarette or drink a caffeinated beverage.

__8. I confront my source of stress and work to change it.

__9. I withdraw emotionally and just go through the motions of the day.

__10. I change my outlook on the problem and put it in a better perspective

__11. I sleep more than I really need to.

__12. I take some time off and get away from daily demands

__13. I go out shopping and buy myself something to make myself feel good.

__14. I joke with my friends and use humor to take the edge off.

__15. I drink more alcohol than usual and/or use recreational drugs

__16. I get involved in a hobby or interest that helps me unwind and enjoy myself.

__17. I take medicine to help me relax or sleep better.

__18. I maintain a healthy diet.

__19. I just ignore the problem and hope it will go away.

__20. I meditate, pray, or in some way enhance my spiritual life

__21. I worry about the problem and am afraid to do something about it.

__22. I try to focus on the things I can control and accept the things I can’t.

Evaluate Your Results: The even-numbered items tend to be more constructive tactics and the odd numbered items tend to be less constructive tactics for coping with stress. Congratulate yourself for the even numbered items you checked. Think about whether you need to make some changes in your thinking or behavior if you checked any of the odd numbered items. Consider experimenting with some even-numbered items you haven't tried before.

We can work together on a variety of techniques to help you make positive changes.

 

(Adapted from The Relaxation and Stress Reduction Workbook, Ed.5 c 2000, Davis et al; and “Coping Styles Questionnaire” c 1999, J Boyers.)