Name: __________________________

HW410: Unit 1 Journal Writing Assignment

EXERCISE

1.1 Are You Stressed?

Although there is no definitive survey composed of 20 questions to determine if you are

stressed or burnt out or just exactly how stressed you really are, questionnaires do help
increase awareness that, indeed, there may be a problem in one or more areas of your life.
The following is an example of a simple stress inventory to help you determine the level of
stress in your life. Read each statement, and then circle either the word Agree or Disagree.
Then count the number of "Agree" points (one per question) and use the Stress Level Key to
determine your personal stress level.
Statement:

Agree

1. I have a hard time falling asleep at night.

2. I tend to suffer from tension and/or migraine headaches.
3. I find myself thinking about finances and making ends meet.
4 .I wish I could find more to laugh and smile about each day.
5. More often than not, I skip breakfast or lunch to get things done.
6. If I could change my job situation, I would.
7. I wish I had more personal time for leisure pursuits.
8. I have lost a good friend or family member recently.
9. 1 am unhappy in my relationship or am recently divorced.
10. I haven't had a quality vacation in a long time.
11. I wish that my life had a clear meaning and purpose.
12. I tend to eat more than three meals a week outside the home.
13. I tend to suffer from chronic pain.
14. 1 don't have a strong group of friends to whom I can turn.
15. I don't exercise regularly (more than three times per week).
16. I am on prescribed medication for depression.
17. My sex life is very satisfying.
18. My family relationships arc less than desirable.
19. Overall, my self-esteem can be rather low.
20. 1 spend no time each day dedicated to meditation or centering.

Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree
Agree

Stress Level Key

Less than 5 points
More than 5 points
More than 10 points
More than 15 points

You
You
You
You

have
have
have
have

Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree
Disagree

a low level of stress and maintain good coping skills.

a moderate level of personal stress.
a high level of personal stress.
an exceptionally high level of stress.

Paramount Wellness Institute. Reprinted with permission. All rights reserved.

EXERCISE

1.4

A Good Nights Sleep

Sleep is one of the basic human drives. Most health books dont talk much about it,
despite the fact that you spend over one-third of your life in that state. The fact is that
we tend to take the behavior of sleep for granted, unless, of course, we feel we dont
get enough of it. We are told that the average person sleeps six to eight hours a night,
with an occasional nap here and there. Truth be told, over half of Americans get much
less than this. Eight hours may be recommended, but it is not the norm. A poor

nights sleep cascades into a poor waking day. Over time, the results will ultimately affect
all aspects of health.
Whatever your sleep patterns were before you started college, chances are that
they have changed dramatically since then. By and large, the freedom connected with
college life tends to throw off sleep patterns. Instead of hitting the hay around 10 P.M.
or 11 P.M., you might not lay your head on the pillow until 1 A.M. or 2 A.M. On weekends
you may go to bed at sunrise, rather than waking up to see it. And let us not forget
the all-nighters that tend to become habit forming during midterm and final
exams.
Since the 1950s, scientists have been studying sleeping behaviors and sleeping
patterns in earnest. With over forty years of data collection, youd think they would
have some solid answers; the truth is, no one really knows why we sleep. There are all
kinds of theories about the need to have rest, but to date there seems to be a lack of
evidence as to what actually goes on during the night hours. Interestingly enough, we
do know what happens when we dont get enough sleep. Memory and motor coordination
fade rapidly, and performance, in all aspects, is greatly compromisedas many
a college student will attest to when pulling a series of all-nighters.
Describe your sleeping patterns. Are your sleep habits regular? Do you go to
bed and get up about the same time every day? How have your sleeping patterns
changed since you entered college? Do you make a habit of pulling all-nighters? Do
you have problems sleeping at night? Do you have a hard time getting up in the
morning? What are some of the patterns you see with your sleep?
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1.5

Personal Stress Inventory:

Top Ten Stressors
EXERCISE

Its time to take a personal inventory of your current stressorsthose issues, concerns,
situations, or challenges that trigger the fight-or-flight response in your body.
The first step to resolving any problem is learning to identify exactly what the problem
is. Take a moment to list the top ten issues that you are facing at the present moment.
Then place check marks in the columns to signify whether this stressor directly
affects one or more aspects of your health (mind, body, spirit, emotions). Take note of
how many of your stressors affect more than one aspect. Then, next to each stressor,
chronicle how long it has been a problem. Finally, check whether this stressor is one
that elicits some level of anger, fear, or both.
Stressor

Mental

Emotional Spiritual Physical

Duration
of Problem

Anger/Fear?

1. _______________________________________________________________________
2. _______________________________________________________________________
3. _______________________________________________________________________
4. _______________________________________________________________________
5. _______________________________________________________________________
6. _______________________________________________________________________
7. _______________________________________________________________________
8. _______________________________________________________________________
9. _______________________________________________________________________
10. ______________________________________________________________________