Stress management project

CCBC FALL 2014

Nicole Johnson HLTH
101 DA
Septem!er 1"# 2014
ST$%SS &ANA'%&%NT ($)J%CT CH%C* L+ST, Complete an- s.!mit this
/ith 0o.r project1
YES
NO
1. Was the pro|ect submtted n the foowng order as ONE doc. or docx document?
The 2 score sheets, the competed checkst, the cover page, the 9 questons and
X
The separate reference page? No= - 10 pts.
2. Does the cover page have your name, secton, and date of submsson?
X
No = - 5 pts.
3. Dd you set the font sze to 11 and the prnt stye set at Cabr?
X
No = - 5 pts.
4. Is there a separate reference page at the end of the paper n APA format?
X
No = - 25 pts. If not submtted and -10 pts. f not n APA format.
5. Is each secton snge spaced and s there a doube space n between sectons?
X
D) N)T T2(% the 3.estion an- then the ans/er1 No = - 5 pts.
6. Are the questons answered n paragraph form n compete sentences?
X
D) N)T T2(% the 3.estion an- then the ans/er1 No = - 15 pts.
7. Dd you perform a speng and grammar check before submttng?
X
No = - 3 pts. for each error.
8. Dd you use the course text book as a reference? D)N4T 5S% +T1 Yes = -10pts.
X
9.Dd you use a mnmum of 1 reference from a book or |ourna (dated after 2008)
X
and 1 from a webste to answer queston #9 ? No = - 10 pts.
10. Dd you quote your sources n the body of the paper n the APA stye stated n
ths X
pro|ect? No = - 5 for each error.
11.Were your answers thorough and concse? (It shoud take more than 1-2
sentences X
to answer the questons). No = - 5 pts. for each.
12. Dd you remember to compete the checkst and submt t wth your pro|ect?
X
No = - 10 pts.
13. Dd queston #9 take at east - 1 page to answer? No = -10 pts
X
(LA'A$+S&# 5S+N' AN)TH%$ ST5D%NT4S (A(%$6+NF)$&AT+)N )$ LAT%
S5B&+SS+)N )F TH+S ($)J%CT %75ALS FA+L5$% )F TH+S (A(%$8
PRO|ECT SCORE SHEET FOR SURVEYS Nicole
Johnson
1. Sef-Assessment Exercse One. Look at the foowng events and pace the numbers that
correspond to a those events that have happened to you beow and then tota your
score.
9#9#:#29#2;#24#2#20_________________ tota score 2:______________
SELF-ASSESSMENT EXERCISES 2-8 ANSWER BELOW
FRUSTRATION OVERLOAD DEPRIVATION NUTRITION PERCEPTION
TYPE A ANXIOUS
?1 2 1 1 1
4
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?2 1 1 1
4
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?3 4 1 2

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?4 2 1 2 2

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?5 2 1 1
1 4
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?6 4 2 2 1 2
2 4
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?7 4 2 1 1 1
2
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?8 1 1
2 4
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?9 2
2 2
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?10 2 2 1 1 2

Tota: 29 24 20 12 1: 2"
1
Score: hgh mod ow ow ow
hgh hgh
Transaton of Stress Survey Scores and What They Mean
Drectons: Shade n or check oh the category where your scores fe for each
exercse. Submt the two score sheet pages and your typed answers to the 9
stress questons. Dont forget to document (APA stye) the ast queston and
ncude your references. Save a copy for your es too.
Adaptaton Exercse:
100 - 200 = ow vunerabty to stress
201 - 269= moderate vunerabty to stress
270 - 400 = hgh vunerabty to stress
Frustraton Exercse:
10 - 20 = ow vunerabty to stress
21 - 26 = moderate vunerabty to stress
27 - 40 = hgh vunerabty to stress
Overoad:
10 - 20 = ow vunerabty to stress
21 - 26 = moderate vunerabty to stress
27 - 40 = hgh vunerabty to stress
Deprvaton:
10 - 20 = ow vunerabty to stress
21 - 26 = moderate vunerabty to stress
27 - 40 = hgh vunerabty to stress
Nutrton:
10 - 20 = ow vunerabty to stress
21 - 26 = moderate vunerabty to stress
27 - 40 = hgh vunerabty to stress
Sef Percepton:
10 - 20 = ow vunerabty to stress
21 - 26 = moderate vunerabty to stress
27 - 40 = hgh vunerabty to stress
Type A Behavor
10 - 20 = ow vunerabty to stress
21 - 26 = moderate vunerabty to stress
27 - 40 = hgh vunerabty to stress
Anxous Reactvty
10 - 20 = ow vunerabty to stress
21 - 26 = moderate vunerabty to stress
27 - 40 = hgh vunerabty to stress

I scored the hghest for the anxous reactvty survey. After revewng the questons
agan then transatng the scores t reay makes sense to me. I truy agree wth the
scores and the meanng. Ths s me 100%.
My concuson from the stress survey scores where very nformatve. I never ooked
at stress on so many dherent eves. I aways knew nutrton payed a bg part n
stress. I dont normay over or under eat when under stress whch s good to know.
The two most sgncant stress factors n my fe now are "Anxous reactvty" and
"Frustraton". When thngs dont go my way or f I am not 100% n contro of a
stuaton, I get upset when somethng goes wrong. If I gave someone a task that I
normay do mysef and they mess up I get frustrated and I do t over mysef.
Often I fee f I dont do t mysef then ts not done rght. Overthnkng or beng
worred about thngs that happened yet s an exampe of "Anxous reactvty
stressor". I tend to start thnkng about Chrstmas before Haoween arrves. I worry
that thngs wont go as panned or w my chdren be happy. I thnk every student
deas wth anxous reactvty n some way or another. Its been over 4 years snce
Ive n schoo and I am very nervous about fang. Not havng enough tme to study
and not beng prepared for cass worres me day. Its gettng better day by day.
Frustraton s the hardest stressor to work on to me. Gvng up contro coud make
thngs ess stressfu. My chdren are now 15, 13, and 11 years od and capabe of
makng ther own decsons. I am startng to cook ess and do ess house chores now
that I am back n schoo. For the most part the house s neat and everyone have
ate dnner. Sometmes (dependng on whats on the menu) a pate of food s n the
mcrowave for me when I get home 4 nghts a week. I try to keep my comments to
mysef when somethng s not n ts correct pace. I am gettng more seep whch
aso heps wth frustraton. Often tmes I tend to rush n the mornngs and mght be
ate for work. I am workng on gvng mysef enough tme n the mornng to get as
much done the nght before so I have ess to do n the am.
What dssatses me the most when under stress s mysef. A Lot of the tme I am
the cause of the stress. Overthnkng a stuaton causes me the most stress. And not
askng for hep when ts easy avaabe unt ts too ate. I reaze what I am dong
sometmes. I am dong better wth ths.
Stress has negatvey ahected my heath n two ways. The rst way s that I am
aways fatgued. Beng a snge parent of 3 workng 60 pus hours a week and beng
a fu tme student, a I want to do s seep or ay around every chance I get.
Secondy snce I ay around every chance I get I dont get enough exercse. And
because I dont exercse enough my knees and ankes start to hurt from arthrts.
Its a sprang ahect. I dont have the energy I used to have before takng on so
many roes.
The two n sghts Ive ganed from dong ths pro|ect s recognzng that I coud
contro a ot of stressfu stuatons and exceptng hep before t becomes an ssue. I
w take advantage of the resources at schoo famy then they need from me.
The rewards of reducng the amount of stress for me s havng more persona and
famy tme by mprovng my tme management sks. Another reward of reducng
stress s makng tme to exercse. Exercsng has so many rewards wthn tsef. Less
pan from arthrts and I have more energy to do thngs that I en|oy.

Two heathy methods/technques that I coud use to better dea wth stress.
One method I resourced that coud better hep me cope wth stress s havng a
sense of humor. "Humor heps us to cope wth fe" (Meane Booth-Buttered,
August 2007). Weve earned n cass how |ust aughter coud change the way you
fee nstany. "Humor and aughter are aso one of the most used and easy ndvdua
approaches for overcomng and mantanng stress" (Smona SAROTAR-ZIZEK
Unversty of Marbor Facuty of Economcs and Busness Marbor, 2011). My ance
and I attends a comedy cub every rst Frday of the month. Even after work and
schoo a week I force mysef to go because of my stressfu week. I aways come out
of the cub n better sprts then I was gong n. another method or technque to dea
wth stress s thru medtaton. "Medtaton can gve you a sense of cam, peace and
baance that benets both your emotona we-beng and your overa heath" (Mayo
Foundaton for Medca Educaton and Research (MFMER), 2012). I thnk ths s
smar to countng to cear your head but usng deep breathng. What I got from my
research on medtaton s smar to aughter n a way. They both gves you nstant
recovery from stressfu stuatons. Yoga s aso a good form of medtaton.
Bbography
Mayo Foundaton for Medca Educaton and Research (MFMER). ( 2012, |an. 31).
Meditation: A simple, fast way to reduce stress . Retreved from msn heathy
vng: http://heathyvng.msn.com/dseases/anxety/medtaton-a-smpe-
fast-way-to-reduce-stress-1
Meane Booth-Buttered, S. B.-B. (August 2007). Funny Students Cope Better:
Patterns of Humor Enactment and Copng Ehectveness . 299-315.
Smona SAROTAR-ZIZEK Unversty of Marbor Facuty of Economcs and Busness
Marbor, S. s.-z.-n. (2011). INDIVIDUAL AND ORGANIZATIONAL APPROACHES
TO OVERCOMING STRESS. 1-19.
.