Everyone

Bjarne Toftegård

Jelly Bean

Stress Diary is probably the most important tool to learn how to manage and prevent stress. Stress Diary helps you three things;

1) Becoming more aware of your body's signals in stressful situations (body awareness). This is a prerequisite to prevent severe stress. See more on this below.

2) Finding patterns in what stresses. Severe stress is not of individual stress situations, but of frequent or persistent stress load. When stress occurs unconsciously, we are not always aware of what really stresses us.

3) To find and change their behavior patterns. We can not get out of a stress or prevent stress in the same way that made us stressed. As a rule, one needs to do something different. This can stress the diary also help.

Stress diary consists of notes with four things.

1) Time (set by default)
2) Symptom, which you can either enter or select from a list.
3) Reason, which you can either enter or gush from a list.
4) Learning, which you can either enter or select from a list.

When on the home screen has specified symptom, cause and learning, press the "Save note".

You must record your stress down as regularly as possible, preferably within a few minutes, at least within one hour. Otherwise, you risk forgetting it again, especially the smaller things.

You need to jot down every time you feel a stress symptom. You must pay particular attention to the physical symptoms, ie. the body says. You must also take the mental symptoms, but the physical symptoms are especially good when you need to be aware of the stress. You must pay particular attention to the green stress symptoms that are most important (but not serious) stress symptoms as they reveal stress causes. You also need to take the yellow and red stress symptoms.

Do not worry so much about whether it is stress or not, you feel. All forms of stress, irritation, frustration, restlessness, nervøseste etc. must be noted. Take it all with. Take special also trifles with. Ten small stress causes during the day can affect you more than a single large stress cause.

The causes can be either an external things, ie. something you experience, or your own thoughts. On average, half of the stress from external things and half from one's own thoughts. It may be different for you.

Every time you write a stress reaction down, you should also consider how you would do better to have acted, or how you would act in similar situations in the future if they arise again. It is not always easy to find a solution, but give it a consideration. If you can not find on other things, so the solution will often be to say: No, help or puddle.

Once you have registered your stress for a few days, there will often be a pattern in it. Some stress causes tends to repeat itself. When you look at the list of notes, you can choose to view either the chronological or by frequency in the past week or month. By looking at the frequency you will get an overview of where it is most worthwhile to start. By doing anything effective about the frequent stress causes you much more time to cope with what is happening occasionally.

Stressdagbogen

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