Four Major Stressors
Identify four major ongoing stressors in your life. In my everyday life I am encountered with different stimuli that end up becoming stressors. Four of the many stressors that I consider to be major are school, work, communication, and time. I consider school to be a main stressor for me because it is I big part of my life where I am required to manage my time wisely. There is a lot of homework to be done, different assignments with the same deadline, and having to assist my son with his school homework too. School is also a main stressor because there are sometimes that something comes up at the last minute and I have to stop doing my homework and go take care of last minute emergencies such as my child getting sick. Not only school is major stressor in my life, work is many times very stressful for me. There are times where I have to work long hours and feel tired and exhausted. I work as a server at a country club. The service is supposed to be the best. However, there are many times that
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customers are so demanding and expect to have all the attention from the server. Not only customers give me a hard time, there are also times when the supervisor becomes very stressed and ends up making the rest of the employees stressed too. Another big stressor in my life is communication. When it comes to giving a speech, I get a lot anxiety and feel very uncomfortable. I know that as a student trying to become a better person and have better opportunities in my life, becoming comfortable and giving a speech is part of that journey I want to take. I was currently taking a speech class this semester because it was a big problem for me. There were three presentations I had to do during the semester. When times was getting near for me to present, I would feel very stressed and nervous. Consequently, I would also get very frustrated. Moreover, another major stressor in my life is time. When it comes to school, work, family, and getting some me time I feel that I have not enough time to do all things. I feel like I am a bad mom, wife, daughter, sister, and friend because I can get to spent the time I would like to with my loved ones.
For each of your four stressors describe how you know when you are stressed. What specific indicators or symptoms do you use to determine that you are under stress? The way I know when I am stressed is when I notice some changes in my performance. There are emotional, physical, mental and behavioral changes. For instance, when I am stressed because of school, I feel very anxious. I think that I am not going to be able to accomplish anything. There are some times when I cannot concentrate in just one thing and start to work on different assignments simultaneously. As a result, I become very disorganized and get in a bad mood where I cannot stand people talking or interrupting me while I am very busy trying to finish my work. I become hysteric. Additionally, other symptoms I noticed when I am stressed at work is when I start to forget what I have to do. For example, when I am under stress and I am very busy, I might forget that I have to bring ketchup to a table or that the other customer needs a drink. I know when I am stressed at work when I see that we are short on staff and there is a big event going on at the club. I can feel tension on my neck and I also overreact to silly things. Furthermore, I noticed that I am stressed when it comes to communication when I stuttered often during a speech. There is a lot of anxiety and nervousness. As a matter of fact, I experience a lot of depression, mood swings, and trouble falling asleep when I am under stressed. I do a lot of self-talk about all my actions and how wrong I am doing everything. I also get a lot blemishes on my face and eat very unhealthy. As a result, I gained some extra pounds. Different levels of stress have different symptoms. For instance, I experience a lot of breakout on my face when I am stressed at work, I eat unhealthy when I am under stress because of school, and I become depressed when it comes to family and not being able to spent the time I would love to with them.
Describe coping techniques that you have tried that did not help you cope with your stressors.
Explain why each of these techniques did not work for you by giving examples. Include in your examples the circumstances and the reactions of yourself and others. Some of the coping techniques I have tried and have not helped me cope with my stressor are cardio, yoga, and therapy. First, I have tried to get some exercise done by doing cardio. I have noticed that it has helped me a little but not enough for me to cope with my stressor. I have tried to practiced yoga and although it helps me feel relaxed and at peace with myself, there are still some symptoms such as anxiety left. Furthermore, I have also tried some medication for anxiety and depression, however, Id did not help because there were some side effects that were making my stress worst. Some of the side effects that I presented due to my depression and anxiety medication were fatigue, lack of sleep and rapid
heartbeat.
Choose and explain stress management techniques that can help you cope with each of your four stressors. Do not use the same techniques for each stressor. Your answer must include a least four different coping strategies and the circumstances when you have or plan to use them. For each stressor take into account: the stress techniques that I think can help me cope with my stress with time management is Seligman’s ABCDE model, where according to the textbook, “focuses on potential stressors that are related to optimism and pessimism” (Blonna, 205). In this model, I would be able to aware of my stressor, analyze for illogical thoughts and shift my attention to something else. Moreover, the stress technique that can help me with school is practicing mindfulness. It would help to be aware of the present moment and time without having to worry about what happened the day before or what will happen the day after. The textbook explains how informal mindfulness training can help us to learn how dedicate our full attention to every activity we get engage in, (blonna,207). Additionally, the stress technique I can use for communicating is doing self-talk. When I do self-talk I would be replacing my negative thoughts with positive ones. I will be able to accept being shy as part of me. Therefore, I will feel more comfortable with myself and become more confident. Furthermore, the stress technique that can help me cope with work is rethinking the big picture. Blonna explains how work is part of our satellite values, they are not so important as our core values (179). However, we still become stressed. By rethinking the big picture and practicing the accepting training I can acknowledge my stressor, accept it and coexist with it. Three of the five components of the Morita therapy are as follow: (1) feelings are not controllable by will, (2) feelings must be recognized and accepted as they are, and (3) feelings fade in time unless they are re-stimulated (Blonna, 180). Furthermore, I enjoy working at the country club although it makes me stressed many times, it is part of life to become stressed at work.
What are your obstacles to success in trying to manage your four stressors, and how can you overcome these obstacles? My obstacles to success in trying to manage my stressors are being negative about stressful situations and wanting to give up at the first mistake I make. Things do not always turn out the way we plan and there are times that I might feel like giving up. For instance, if I do not do well on a test while trying to manage my stressors I might get desperate and give up on my first failure. The way I can overcome these obstacles is by thinking positive and doing some positive self-talk. Telling my-self about other obstacles I have being able to overcome. I know that nobody is perfect and making mistakes is part of being human. We learn from our mistakes and experiences and our brains are like computers recording the actions we take so in the future If we are presented with the same situation we are familiar on how to react.
New Stress Techniques:
The name of the class/service, place/location contact information, days and time available, and the cost. The name of the class I can practice as a stress reducer is Zumba, it is offered at LA Fitness located in Gaithersburg Maryland. Their phone number is 301-9875421 the days and time available are Sundays at 11:00am and 4:30 pm, Mondays, 8:30 am, 5:45 pm and 8:00pm, Tuesdays at 11:00am, 4:30 pm, 7:00 and 8:00pm, Wednesday at 8:00pm, Thursdays at 9:45am, 5:45pm, and 8:00 pm, Fridays at 8:30am and 8:00pm, and Saturdays at 9:45am and 4:30pm. The price is $31.99 per month with a $99.00 initiation fee.
What services are provided? the services provided are Aqua Fit, Body Works Plus Ab, Boot Camp Conditioning, Cycle class, Cycle Zone class, Kickbox Cardio, Mat Pilates, Step Plus Abs, Yoga, and Zumba.
Explain why you chose this technique and what benefit you plan to get for this technique. The reason I choose this technique is because it involves music and dancing. I love to listening to music and dancing and I feel that I would enjoyed doing this relaxation technique.
The second relaxation method I choose is called outside in, in this relaxation method I was able to focus on the outside noises, inside my body, and my breathing. While practicing this exercise I was able to be relax. It was an online relaxation method. It was not a video; it was just a mp3 file. After practicing this relaxation method which it only too about seven minutes, I felt good with my-self.
customers are so demanding and expect to have all the attention from the server. Not only customers give me a hard time, there are also times when the supervisor becomes very stressed and ends up making the rest of the employees stressed too. Another big stressor in my life is communication. When it comes to giving a speech, I get a lot anxiety and feel very uncomfortable. I know that as a student trying to become a better person and have better opportunities in my life, becoming comfortable and giving a speech is part of that journey I want to take. I was currently taking a speech class this semester because it was a big problem for me. There were three presentations I had to do during the semester. When times was getting near for me to present, I would feel very stressed and nervous. Consequently, I would also get very frustrated. Moreover, another major stressor in my life is time. When it comes to school, work, family, and getting some me time I feel that I have not enough time to do all things. I feel like I am a bad mom, wife, daughter, sister, and friend because I can get to spent the time I would like to with my loved ones.
For each of your four stressors describe how you know when you are stressed. What specific indicators or symptoms do you use to determine that you are under stress? The way I know when I am stressed is when I notice some changes in my performance. There are emotional, physical, mental and behavioral changes. For instance, when I am stressed because of school, I feel very anxious. I think that I am not going to be able to accomplish anything. There are some times when I cannot concentrate in just one thing and start to work on different assignments simultaneously. As a result, I become very disorganized and get in a bad mood where I cannot stand people talking or interrupting me while I am very busy trying to finish my work. I become hysteric. Additionally, other symptoms I noticed when I am stressed at work is when I start to forget what I have to do. For example, when I am under stress and I am very busy, I might forget that I have to bring ketchup to a table or that the other customer needs a drink. I know when I am stressed at work when I see that we are short on staff and there is a big event going on at the club. I can feel tension on my neck and I also overreact to silly things. Furthermore, I noticed that I am stressed when it comes to communication when I stuttered often during a speech. There is a lot of anxiety and nervousness. As a matter of fact, I experience a lot of depression, mood swings, and trouble falling asleep when I am under stressed. I do a lot of self-talk about all my actions and how wrong I am doing everything. I also get a lot blemishes on my face and eat very unhealthy. As a result, I gained some extra pounds. Different levels of stress have different symptoms. For instance, I experience a lot of breakout on my face when I am stressed at work, I eat unhealthy when I am under stress because of school, and I become depressed when it comes to family and not being able to spent the time I would love to with them.
Describe coping techniques that you have tried that did not help you cope with your stressors.
Explain why each of these techniques did not work for you by giving examples. Include in your examples the circumstances and the reactions of yourself and others. Some of the coping techniques I have tried and have not helped me cope with my stressor are cardio, yoga, and therapy. First, I have tried to get some exercise done by doing cardio. I have noticed that it has helped me a little but not enough for me to cope with my stressor. I have tried to practiced yoga and although it helps me feel relaxed and at peace with myself, there are still some symptoms such as anxiety left. Furthermore, I have also tried some medication for anxiety and depression, however, Id did not help because there were some side effects that were making my stress worst. Some of the side effects that I presented due to my depression and anxiety medication were fatigue, lack of sleep and rapid
heartbeat.
Choose and explain stress management techniques that can help you cope with each of your four stressors. Do not use the same techniques for each stressor. Your answer must include a least four different coping strategies and the circumstances when you have or plan to use them. For each stressor take into account: the stress techniques that I think can help me cope with my stress with time management is Seligman’s ABCDE model, where according to the textbook, “focuses on potential stressors that are related to optimism and pessimism” (Blonna, 205). In this model, I would be able to aware of my stressor, analyze for illogical thoughts and shift my attention to something else. Moreover, the stress technique that can help me with school is practicing mindfulness. It would help to be aware of the present moment and time without having to worry about what happened the day before or what will happen the day after. The textbook explains how informal mindfulness training can help us to learn how dedicate our full attention to every activity we get engage in, (blonna,207). Additionally, the stress technique I can use for communicating is doing self-talk. When I do self-talk I would be replacing my negative thoughts with positive ones. I will be able to accept being shy as part of me. Therefore, I will feel more comfortable with myself and become more confident. Furthermore, the stress technique that can help me cope with work is rethinking the big picture. Blonna explains how work is part of our satellite values, they are not so important as our core values (179). However, we still become stressed. By rethinking the big picture and practicing the accepting training I can acknowledge my stressor, accept it and coexist with it. Three of the five components of the Morita therapy are as follow: (1) feelings are not controllable by will, (2) feelings must be recognized and accepted as they are, and (3) feelings fade in time unless they are re-stimulated (Blonna, 180). Furthermore, I enjoy working at the country club although it makes me stressed many times, it is part of life to become stressed at work.
What are your obstacles to success in trying to manage your four stressors, and how can you overcome these obstacles? My obstacles to success in trying to manage my stressors are being negative about stressful situations and wanting to give up at the first mistake I make. Things do not always turn out the way we plan and there are times that I might feel like giving up. For instance, if I do not do well on a test while trying to manage my stressors I might get desperate and give up on my first failure. The way I can overcome these obstacles is by thinking positive and doing some positive self-talk. Telling my-self about other obstacles I have being able to overcome. I know that nobody is perfect and making mistakes is part of being human. We learn from our mistakes and experiences and our brains are like computers recording the actions we take so in the future If we are presented with the same situation we are familiar on how to react.
New Stress Techniques:
The name of the class/service, place/location contact information, days and time available, and the cost. The name of the class I can practice as a stress reducer is Zumba, it is offered at LA Fitness located in Gaithersburg Maryland. Their phone number is 301-9875421 the days and time available are Sundays at 11:00am and 4:30 pm, Mondays, 8:30 am, 5:45 pm and 8:00pm, Tuesdays at 11:00am, 4:30 pm, 7:00 and 8:00pm, Wednesday at 8:00pm, Thursdays at 9:45am, 5:45pm, and 8:00 pm, Fridays at 8:30am and 8:00pm, and Saturdays at 9:45am and 4:30pm. The price is $31.99 per month with a $99.00 initiation fee.
What services are provided? the services provided are Aqua Fit, Body Works Plus Ab, Boot Camp Conditioning, Cycle class, Cycle Zone class, Kickbox Cardio, Mat Pilates, Step Plus Abs, Yoga, and Zumba.
Explain why you chose this technique and what benefit you plan to get for this technique. The reason I choose this technique is because it involves music and dancing. I love to listening to music and dancing and I feel that I would enjoyed doing this relaxation technique.
The second relaxation method I choose is called outside in, in this relaxation method I was able to focus on the outside noises, inside my body, and my breathing. While practicing this exercise I was able to be relax. It was an online relaxation method. It was not a video; it was just a mp3 file. After practicing this relaxation method which it only too about seven minutes, I felt good with my-self.