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| HOW
STRESSED ARE YOU? |
- Here are some questions which reflect how stressed you are
in your daily life.
- Print and Tick each one in the column which most clearly
reflects how true this is for you.
- Then add up your scores at the bottom.
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OFTEN |
SOMETIMES |
SELDOM |
NEVER |
| Lost your
appetite? |
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| Found you are
constantly nibbling at snack food? |
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| Felt sick after
eating? |
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| Bitten your nails
or tapped your feet and fingers? |
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| Been restless? |
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| Found yourself
getting angry or upset? |
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| Felt you have to
work extra hard or late? |
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| Been worked up by
heavy traffic or other travellers? |
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| Tried hard to win
in sports? |
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| Tried hard to win
in arguments? |
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| Struggled for
perfection? |
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| Felt that you
don't spend enough time with your family? |
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| Found it difficult
to sleep at night? |
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| Used alcohol when
under pressure? |
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| Used cigarettes to
help when you are under pressure? |
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| Felt trapped by
your lifestyle? |
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| Found you are too
busy to do things you enjoy doing? |
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| Found it hard to
make decisions? |
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| Worried about your
future? |
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| Found it hard to concentrate? |
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| Suffered from headaches? |
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| Found yourself grumbling or
moaning? |
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| Found it difficult to laugh or
smile? |
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| Now add up the number of ticks in
each column TOTAL TICKS: |
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| Then multiply each
column by: |
X3 |
X2 |
X1 |
X0 |
| TOTAL: |
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| Now add the four columns together: |
GRAND
TOTAL: |
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QUIZ
SCORE
- More than 45 - Your stress level is
high
- You may be a workaholic and you may be suffering
from physical effects of stress.
- You definitely need to follow some course in Stress
Management.
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- Between 35-44 - Your stress level is
still too high
- There are some areas in your life
you need to work on in order to enjoy life and be less stressed.
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- If you're in either of these first two categories,
you may feel too stressed to recognize what is happening or to take action;
- but take to heart - the ideas and techniques set out
in this course are simple and fun to follow and you may notice an immediate improvement in
your health and begin to enjoy life more.
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- Between 25-34 - Your stress level is
moderate
- You could well do with a little more relaxation at
times.
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- Below 25 - You have got the balance
about right!
- You show few signs of stress, but do read on with
this page.
- It is worth learning how to relax so that you build
your energy reserves for when you need them.
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| ACT NOW TO HELP
YOURSELF |
- Overcoming Stress is something which you must learn
to do.
- It doesn't just 'happen', but will come easily with
Practice and the following methods:
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|
STRESS
CHECK S.A. PROGRAM |
| To manage Stress effectively, one has to be enabled
to identify, acknowledge and practically deal with it. |
| Program Objectives: |
- To understand the main causes of Stress
- To recognize the physical and emotional signs of Stress in
one's behaviour
- To understand the main causes of Stress
- To establish proactive life coping skills for the positive
management of Stress
- To create a healthy life style by nurturing one's emotional,
physical and social needs
- The above objectives will contribute to more effective
communication, thus decreasing Stress and increasing productivity within an organization
|
Duration:
We cater for the Organization's specific needs and run 2, 3 and 5
day programs.
Our services further include:
- Conference Speakers
- Programs specifically dealing with current topics in
MANAGING STRESS
- 4 Hour Workshops and Follow-ups
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| Our
Team:
This program is unique in the sense that we
provide Professional Consulting in the following areas:
- Clinical Psychologist
- Industrial Psychologist
- Medical Practitioner
- Sport Scientist
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RELAXED
BREATHING |
| It may sound obvious, but the WAY we breathe has a very
dramatic effect on our well-being. |
| Ensure that you change position every so often and try to
get out in the Fresh Air for a short walk at lunch-time. |
| Many People (especially Stressed People) adopt Incorrect
Breathing Habits without realizing it, and these begin to feel normal. |
| They need to be replaced with Diaphragmatic Breathing. |
| Try the following simple exercise: |
- Sit, or lie down on your back, and become aware of your
Breathing, it's Rhythm, Depth (or shallowness) and it's Speed.
- Get Comfortable and loosen any tight clothing around your
waist and abdomen.
- Put one hand on the upper part of your chest and the other
on your abdomen just below your ribs.
- First let your breath sigh OUT slowly.
- Then breathe IN very gently.
- Let your breath OUT again, allow the outbreath to be a
little longer than the inbreath.
- Then pause for a moment and breathe again.
- Only your lower hand should move as your correct Abdominal
or Diaphragmatic Breathing causes your abdomen to rise and fall Rhythmically.
- If you find this difficult or know that you have a tendency
to hyperventilate,
- Try another exercise:
- Lie on your stomach, head resting on your hands, feet
slightly apart.
- Relax and breathe deeply for few minutes.
- Practice abdominal breathing for 5 minutes every day,
- along with the Relaxation Exercises.
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| RELAXATION
EXERCISES |
- Relaxation is the body's natural antidote to stress.
- It is switching off and completely letting go -
Physically and Mentally.
- It should be practiced every day by everyone, not
only people who feel stressed.
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| Try this simple exercise when you feel under pressure: (It need only take 5-10
minutes) |
- Have a good stretch. Let go and let your breath sigh
out gently as your shoulders drop and then allow them to settle comfortably. Moving your
body gently, shrugging and wriggling or shaking, all help to prepare your muscles to let
go, so don't be afraid to have a good wriggle or shake every now and again as well as a
stretch.
- Sit on a chair or lie on the floor and get comfortable,
practice your abdominal breathing straight away.
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- Relax your jaw and your face.
- Now try to let any tension go in your feet, ankles, calves,
knees, thighs, abdomen, chest and arms and particularly in your neck. You will find
it much easier if your head is supported. Gently close your eyes.
- Feel as if the chair or the floor, is supporting your whole
weight and that it is safe to let go.
- Imagine a pleasant place and feel as if you are really there
and rest a while.
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- Exercise is very necessary if you lead a busy
pressurized life.
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- You must exercise to ensure a strong heart and
circulation and it is a good way of relieving tension.
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- Remember to have regular
- Medical Checks.
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EXERCISE:
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- Swimming walking and cycling are probably the best,
but any exercise is good.
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- Gym and exercise classes are very popular now so you
have no excuse!
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- Movements combine with relaxation.
- It is great for taking your mind off your problems
too.
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- P.O. Box 167168
- Brackendowns 1454
- Email: bayete@iafrica.com
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- Tel: +27 11 867-3414
- Fax: +27 11 867-1784
- Cell: 082 9901 439
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(HOME) |
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