Most online stress measurement tools use an "life-event" method to determine your stress levels. If you have a divorce, a job loss or major illness; you are considered to have high stress levels. However, the problem with this approach is that it does not measure our daily activities and how we react to this. We may have a boss that we do not like or our stress related to specific relationships may be increasing in small but significant measures.
The best analogy I found for stress assessment is that of RPE - (Rating of Perceived Exertion by Borg) to measure the intensity of your daily exercise routine. Instead of using a heart-monitor or trying to measure your pulse, you can estimate the intensity of your exercise by how hard you feel you are working out. You give yourself a rating of 6-20 - 6 being no exertion at all and 20 being very intense exercise. Typical walking can have RPE levels of 9-12 while intense aerobics may cause you to give a rating 16-19. While this may seem subjective, your mind is pretty good at assessing your exercise intensity. These measures are often as sensitive as heart monitors or pulse counter techniques.
http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html
A similar method is used to assess your stress levels. Dr. Sheldon Cohen of Carnegie Mellon University pioneered in a unique self-assessment technique for stress called PSS (Perceived Stress Scale). Similar to RPE above, you are asked to estimate your own level of stress based on the uncertainty, lack of control and overload that exists in various areas of your life. Here are two websites that give help you self-assess your stress levels based on Dr. Cohen's technique.
http://www.mayoclinic.com/health/stress-assessment/sr00029 - the famous Mayo Clinic has this online tool
You may also have a hard copy printed out from the MindGarden.com website and use it to assess your stress levels during the week.
http://www.mindgarden.com/docs/PerceivedStressScale.pdf
The bottom line - the few minutes you take to become aware of your stress levels and the causes for it - actually will help you lower your stress levels.
Do you have your own method of assessing your stress levels? I would love to hear about it.
Photo by Ajay Royyuru - http://tinyurl.com/WorksByAjay
Showing posts with label stress levels. Show all posts
Showing posts with label stress levels. Show all posts
Tuesday, March 16, 2010
Friday, March 12, 2010
Read this if you grind your teeth
Sometimes, do you clench your jaws and grind your teeth during sleep? Do you wake up with sore jaws and headaches as a result of your teeth grinding?
Our bodies and minds often give us signals when we are not coping with our stress levels adequately. Sometimes, I grind my teeth at night. It is often a sign for me to take action (i) Work on my journal (ii) Increase the duration or reduce the intensity of my exercise levels (iii) Catch up on my meditation and mindfulness exercises.
If you have a problem with grinding teeth, check with your dentist. Your dental insurance may cover a personalized mouth guard - typical costs between $200-$700. You can wear this mouth guard at nights and protect your teeth. Your local pharmacy may have cheaper night guards ($15-$30) - see weblink below.
Also, take time to be aware of your stress levels. Take time to relax and unwind before you sleep. Read to your kids, listen to your favorite music or play with your pet before you go to bed.
http://www.guardian.co.uk/society/2010/feb/28/teeth-grinding-recession-linked-dentists
Check your local Walgreens for Night Guard
Night Guard - to reduce pain caused by teeth grinding while you sleep
Our bodies and minds often give us signals when we are not coping with our stress levels adequately. Sometimes, I grind my teeth at night. It is often a sign for me to take action (i) Work on my journal (ii) Increase the duration or reduce the intensity of my exercise levels (iii) Catch up on my meditation and mindfulness exercises.
If you have a problem with grinding teeth, check with your dentist. Your dental insurance may cover a personalized mouth guard - typical costs between $200-$700. You can wear this mouth guard at nights and protect your teeth. Your local pharmacy may have cheaper night guards ($15-$30) - see weblink below.
Also, take time to be aware of your stress levels. Take time to relax and unwind before you sleep. Read to your kids, listen to your favorite music or play with your pet before you go to bed.
http://www.guardian.co.uk/society/2010/feb/28/teeth-grinding-recession-linked-dentists
Check your local Walgreens for Night Guard
Night Guard - to reduce pain caused by teeth grinding while you sleep
Tuesday, March 9, 2010
Do this during exercise to super-size your stress relief
Mindfulness - art of focusing our awareness to the present moment can trigger relaxation during any of your daily routines including exercise.
Do you exercise regularly? Do you listen to your ipod or watch tv as you walk on the treadmill? Here are some simple tips to incorporate mindfulness in your exercise routine to gain additional relaxation from your work-out.
>Focus on your exercise routine, your body movements and your breathing.
>Pay attention to your stride, speed and heart rate
>Are you fretting about the tasks you have to complete after the exercise - draw your attention to the relaxation within you.
>If you are weight training, focus on the the muscles that move the weight up and down (slowly - to the count of 10 up and down).
Just becoming aware of your stresses in your body will help you find the right balance and posture for your exercise technique.
You can use this techniques with any daily activities. Are you walking from one department to another at your work place. Take the time to read your posture, your stress levels. You will be amazed that just by taking the time to find your stresses in your body, you will relax.
Do you exercise regularly? Do you listen to your ipod or watch tv as you walk on the treadmill? Here are some simple tips to incorporate mindfulness in your exercise routine to gain additional relaxation from your work-out.
>Focus on your exercise routine, your body movements and your breathing.
>Pay attention to your stride, speed and heart rate
>Are you fretting about the tasks you have to complete after the exercise - draw your attention to the relaxation within you.
>If you are weight training, focus on the the muscles that move the weight up and down (slowly - to the count of 10 up and down).
Just becoming aware of your stresses in your body will help you find the right balance and posture for your exercise technique.
You can use this techniques with any daily activities. Are you walking from one department to another at your work place. Take the time to read your posture, your stress levels. You will be amazed that just by taking the time to find your stresses in your body, you will relax.
Sunday, March 7, 2010
5 ways to relax without eating
I often used eating as a way to deal with my stress levels. Here are 5 simple alternatives to eating unhealthy food I use now.
1. Drink a glass of water and go for a walk around the block
2. Get a hug from my 6 year old and play with him - I do that with my wife too :-)
3. Listen to music - Indian classical is my favorite
4. Put a timer for 5 mins and concentrate on my breathing
5. Last way - I eat a fruit + 1 glass of soy milk if I am really hungry
Try one of these techniques out the next time you are stressed and let me know how it worked for you.
EW78R55KBTEU
1. Drink a glass of water and go for a walk around the block
2. Get a hug from my 6 year old and play with him - I do that with my wife too :-)
3. Listen to music - Indian classical is my favorite
4. Put a timer for 5 mins and concentrate on my breathing
5. Last way - I eat a fruit + 1 glass of soy milk if I am really hungry
Try one of these techniques out the next time you are stressed and let me know how it worked for you.
EW78R55KBTEU
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