STRESS INDICATOR AND HEALTH PLANNER - CRG€¦ · The Stress Indicator and Health Planner is an instrument designed to help you assess your current levels of stress and health

Phone:604-852-0566Fax:604-850-3003http: //[email protected]©2017,CRGConsultingResourceGroupInternational, Inc. Allrightsreserved.Thismaterialisprotectedbylawandmaynotbereproducedinanyformwithoutthepermissionofthepublisher.

STRESSSTRESSINDICATORANDINDICATORANDHEALTHPLANNERHEALTHPLANNERAssessyourcurrentlevelofstressandwellnessinfivecriticalareas.Learnaboutspecificstrategiestoimmediatelyimproveyourhealthandperformance.

NameofParticipant:Sample ReportSample ReportDateofAssessment:Aug10, 2017Aug10, 2017

byKenKeis,Ph.D.,TerryD.Anderson,Ph.D.,andGwenFaulkner,Ph.D.,M.S.N.

2/21StressIndicatorandHealthPlannerSampleReport

©2017,CRGConsultingResourceGroupInternational, Inc. Allrightsreserved.Thismaterialisprotectedbylawandmaynotbereproducedinanyformwithoutthepermissionofthepublisher.

WhatIsTheStressIndicatorandHealthPlanner?TheStressIndicatorandHealthPlannerisaninstrumentdesignedtohelpyouassessyourcurrentlevelsofstressandhealth.Itcanassistyoutodevelopaplantoenhanceyouroverallwellnessanddecreaseyourstresslevels.

NowthatyouhavecompletedtheStressIndicator,youwillhavegreaterawarenessandinsightregardingpotentialriskareasthatinterferewithoptimalhealth,performance,andlong-termenjoymentoflife.Theknowledgeyougainfromthisassessmentwillenableyoutoplanforincreasedhealthandvitality.

TheHealthPlannerisdesignedtoprovidepracticalinformationtoassistyouinmakingchoicesthatwillmoveyouinthedirectionofyourwellnessgoals.

ManyofCRG’sclientsusetheStressIndicatorandHealthPlanner(SIHP)onaregularandplannedbasis.WerecommendthatyouconsidercompletingtheSIHPatleastonceayeartotrackorbenchmarkanychangestoyourstressandwellnesslevels.

Asourlifechanges,sodoourstressandwellnesslevels.TheSIHPisanexcellentwaytobeproactiveinyouroverallhealthstrategies.

Researchhasconfirmedthatstressiscostlynotonlytoourhealthbuttoourperformance.Onestudyconfirmedthatover50%ofworkersarehighlyorextremelystressed.TheSIHPcanbeanimportanttooltohelpreducethestresslevelsthatyouandyourteamareexperiencing,whileincreasingyouroverallwellness.

CorporationsandorganizationshavecreatedwellnessprogramsusingtheSIHPtobenchmarkthehealthpracticesoftheiremployees.BasedontheSIHPresults,thecompaniescantracktrendsandimplementtrainingandsupportprogramstoaddressimportantorcriticalstressandwellnessissues.

YouwillalsofindmanyoftheotherCRGassessmentscanassistyouwithyourstrategiestoreduceyourstressandimproveyourwellness,especiallyasyoureviewtheinterpersonal,time,andoccupationalsections.

SpecialNote:

AlthoughtheStressIndicatorandHealthPlanneriswellgroundedinacceptedmedicalresearch,theStressIndicatorshouldnotbeusedasasubstituteformedicaldiagnosisandtheHealthPlannershouldnotbeusedfortheself-treatmentofanysuspectedillness.Inthecaseofanysuspectedillness,youshouldseeyourdoctor.Ifyouhaveaconcern,youcancompletethisassessmentandtaketheresultstoyourdoctor.Thiswillhelpyouexplainingreaterdetailanyconditionsyoumighthave.



ExecutiveSummaryThispagegivesyouanoverviewofyourself-assessmentfromPart1,theStressIndicator.Yourscoreshavebeeninsertedintothischartsothatyoumaydetermineyourlevelofstressandwellness.

Section1:DistressAssessment LowStress ModerateStress HighStress

8457 69 81 93 105+

Section2:InterpersonalStressAssessment LowStress ModerateStress HighStress

2731 37 43 49 55+

Section3:WellnessAssessment Highwellness AverageWellness LowWellness

93120+ 100 80 60 40-

Section4:Time-StressAssessment LowStress ModerateStress HighStress

1931 37 43 49 55+

Section5:OccupationalStressAssessment LowStress ModerateStress HighStress

4065 55 45 35 25-



TheHealthPlannerTheStressIndicatorprovidedyouwithpersonalizedfeedbackaboutyourstressandlifestylepatterns.ThisinformationwillguideyouinusingtheHealthPlanner.Youwilllearnhowtotakebettercareofyourselfandmakepositivechangesforimprovedhealth,performanceandqualityoflife.

Healthcanbedefinedas"beingtheverybestyoucanbephysically,emotionally,mentally,andspiritually."

ThefollowingsectionswillbediscussedintheHealthPlanner:StressManagement,EffectiveCommunication,HealthPractices,TimeManagement,andOccupationalStress.

AttheendofeachsectionintheHealthPlanner,NewDirectionsforGrowthworkspacewillhelpyouplanstepsthatwillmoveyoutowardyourgoals.

Section1:DistressAssessment LowStress ModerateStress HighStress

8457 69 81 93 105+

PhysicalSymptomsofDistress

2 1. Chestpainortightness.

5 2. Shortnessofbreath.

1 3. Indigestionorheartburn.

1 4. Nauseaorupsetstomach.

5 5. Diarrhea.

1 6. Skinrashes(suchaseczema,psoriasis,orhives).

2 7. Constipation.

1 8. Weightchanges(gainorlossofmorethan5lbs.).

4 9. Fatigue.

1 10. Coldsorflu.

2 11. Abdominalpain.

2 12. Headache.

2 13. Backorneckpain.

4 14. Grindingteeth.

4 15. Allergies.

37 PhysicalDistressAssessmentScore



PsychologicalSymptomsofDistress

1 16. Feelingsofanxietyorfear.

2 17. Feelingdown,depressed,orsad.

2 18. Feelingirritatedorangry.

1 19. Feelingworried.

2 20. Feelingusedup,withnothingmuchtogive.

2 21. Feelingboredordissatisfiedwithmostthings.

1 22. Feelinglifeismeaninglessandwithoutpurpose.

1 23. Feelingsofbeingoverwhelmedbyitall.

2 24. Feelingsofguilt.

1 25. Havingthoughtsofsuicideasawayout.

1 26. Feelinglonelyandthatnoonecares.

1 27. Experiencingdisturbingnightmares.

1 28. Feelingoutofcontrol.

1 29. Feelingnosenseofcareerorpersonaldirection.

1 30. Feelinghopelessorhelpless.

20 PsychologicalDistressAssessmentScore



BehavioralSymptomsofDistress

1 31. Feelingunusuallysadorelatedwithoutareason.

2 32. Appetitechanges(eatingmoreorless).

2 33. Useofalcohol.

3 34. Withdrawingfrompeople.

1 35. Useofdrugstohelpyourelaxoraffectyourmoods.

2 36. Sleepingmoreorlessthanusual.

1 37. Lossofinterestinordistractingpreoccupationwithsex.

4 38. Needingtopushyourselftoaccomplishdailyactivities.

2 39. Difficultymakingdecisions.

2 40. Difficultyinconcentrating.

1 41. Absencefromwork.

1 42. Beingaccident-prone.

1 43. Stutteringorrushingspeech.

2 44. Inabilitytodecreasesomebehaviors(compulsiontoovereatoroverwork).

2 45. Increaseinrisk-takingbehaviors(speeding,notwearingseatbelt,drivingundertheinfluenceofalcohol,etc.).

27 BehavioralAssessmentScore



1.StressManagementStressisanimportantfactorineverydaylife.Inmoderateamounts,stresscontributestogoodhealthandhelpsmotivateustomeetchallengesandtocopeeffectivelywiththephysicalandemotionaldemandsoflife.Toomuchortoolittlestress,however,cancausephysical,emotionalandbehavioralproblems.

Stresscanbeeitherpositiveornegative,dependingonthefollowingthreecriticalfactors:

Yourinterpretationofthecircumstances.Theextentofpositivesupportfromothers.Yourpracticeofvariouslifestylehabitsthatcontributetogoodhealth.

YourInterpretation

First,howweinterpretsituationsplaysalargeroleinwhetherornotwebecomeupsetinanygivencircumstance.Ourownbeliefsorinterpretationsofeventscauseustobeanxious,upset,relaxed,orcalm.Itispossibletore-examineourassumptionsandchangeourbeliefsaboutourselvesorevents,tolearnmoreeffectivewaystocopewithstress.

SomeCommonBeliefsorThinkingHabitsthatContributetoStress

"Should"Statements:Habituallyrunningyourlifebasedonwhatyouthinkotherswantyoutodo,ratherthanbeinghonestwithothersandtruetoyourself.Forexample,"Ishouldalwaysdothingsperfectly"or"Ishouldalwayspleaseothersbydoingwhattheyaskmetodo."

LabelingandMislabeling:Usinglabelstodefineothers,preventsaccurateevaluationsofpeople'sstrengthsandweaknesses.Labelingyourselflimitsyourgrowthandyourpotential,andmakesitdifficulttobreakoutofoldpatterns.Forexample,"He'sajerk"or"I'mstupid."

JumpingtoConclusions:Assumingthatyouknowsomeone'smotivewithoutcheckingitout,oftenleadstostressandthedesiretodistanceyourselffromothers.Forexample,Shemustbemadatmewhenapersonlooksupset.Herbehaviormaybeduetootherreasons.

All-or-NothingThinking:Givingultimatums,beingclosed-minded,andbelievingthereisonlyonewaytodosomething.Forexample,"Theworldmustbefairanditisintolerablewhenthereissomuchunfairness."

Personalization:Seeingyourselfasthecauseofsomeexternalnegativeeventforwhich,infact,youarenotprimarilyresponsible.Forexample,"Itisallmyfaulttherelationshipbrokeup."

DisqualifyingthePositive:Rejectingpositiveexperiencesbyinsistingthey"don'tcount."Inthisway,youmaintainanegativebeliefthatiscontradictedbyeverydayexperiences.Forexample,"ItmustbeluckthatIdidwell"or"Hedidn'treallymeanthatcompliment."

SupportFromOthers

Thesecondimportantfactorinlearningaboutstressistolookatourattitudeaboutacceptingsupportfromothers.Quiteoften,peoplewhoaredepressedordistressedfeelsoburdened,theydonotwanttoburdenothers.Theyalsooftenfeellessworthyasindividualsandwonderwhyanyonewouldwanttohelpthemoutanyway.Developinglong-term,caring,andsupportiverelationshipsisamajorfactorindetermininghealthandprovidingsatisfactioninlife.Expressingyourneedsandwantstotheimportantpeopleinyourlifeisthefirststep.



LifestyleBuffers

Thethirdfactorwhichisveryusefulindecreasingstressorpreventingtheaccumulationofstress,isdevelopingpersonalizedstressbuffers.Listedbelowareexamplesofkeylifestyle"buffers"thatcanhelpyoucopewithstressandenhanceyoursenseofwell-being:

RegularaerobicexerciseDeeprelaxationGoodnutritionRenewingleisureactivitiesDeepbreathingexercisesMusictherapyWatertherapy(swimming,jacuzzi,footbath)

Medicalresearchhasshownthattoomuchstresscaneffecttheonset,treatmentorrecoveryfromvarietyofillnessesanddiseases.Expertsestimate60-90percentofalldiseasesarerelatedtostressandlifestyle.Theseincludethefollowing:

AllergiesBackachesCancerColitisDiabetesHeadachesHeartDiseaseHighBloodPressureSkinDisordersUlcers

Althoughsomestressisexpectedasanormalpartoflife,ifyouscoredanupper"moderate"or"high"rating,itisrecommendedthatyoutalktoacounselor,healthconsultant,orphysicianwhospecializesintreatingstressdisorders.

NewDirectionsforGrowthUsingyourresponsesintheStressIndicator,identifythekeyareasyouwouldliketoimproveregardingyoursymptomsand/orstress-levelcondition.



Section2:InterpersonalStressAssessment LowStress ModerateStress HighStress

2731 37 43 49 55+

3 46. Difficultyaskingforsupportfromfamilyorfriendswhenyouneedit.

2 47. Feelingresentfultowardpeoplebecauseofpleasingthemanddenyingyourownneeds.

2 48. Difficultylettingpeopleknowwhenyou'reoverwhelmedortoobusy.

1 49. Feelingthatnoonereallylistensorcaresaboutyou.

2 50. Difficultylettingpeopleknowtheyhavehurtyourfeelings.

2 51. Burstingoutaggressivelyorblowingupatsomeone.

1 52. Feelingcompelledtoearnothers'approvalbydoingthingsforthem.

3 53. Avoidingconflict,evenifitmeansleavingitunresolved.

1 54. Takingtoomuchresponsibilityforothers'problems.

2 55. Becomingdefensivewhensomeonecriticizesyou.

2 56. Havingdifficultyexpressingyourtruefeelingsinrelationships.

2 57. SayingYeswhenyoureallywanttosayNo.

1 58. Havingdifficultylisteningtoothers'pointsofview.

2 59. Beingjudgmentalorcriticalofothers.

1 60. Receivinglittlesupportinrelationshipswithothers.

27 InterpersonalStressAssessmentScore



2.EffectiveCommunicationCommunicatingeffectivelyhelpsusfeelgoodaboutourselvesandsuccessfullycopewithpeopleandconflicts.Ittakescourageandskillstocommunicateourfeelingsandthoughtsandmaintainrespectforourselvesandotherpeople.Theresultofqualitycommunicationisanincreaseinself-esteem.Inaddition,goodcommunicationskillsandattitudeswillfosterhealthyrelationshipswhereourdeeperneedstoloveandbelovedcanbemet.

Manytimeswecommunicatethroughourrolesinsteadofexpressingourtrueselves.Manypeopletendtoadheretoasetofbeliefsabouthowthey“should”behaveorwhatthey“should”say.Eventuallytheybecomeangry,resentful,andbittertowardotherswhodon’tunderstandtheirtruefeelings.Therefore,acentralissueandcorethemeingoodcommunicationisbeingintouchwithyouractualfeelingsandthoughtsandexpressingthemrespectfullytoothers.Quiteoften,sincemostpeoplehaveneverlearnedtoengageineffectivetwo-waycommunication,theymayfinditbeneficialtoreceiveassistancefromaknowledgeableprofessional.

Therewillalwaysbeproblemsandconflictsintheworld.Youwillbeabletodealwiththemmoreeffectivelywhenyouhaveaclearpictureofhowyoufeelandwhatyouwanttodo.Themoreyoutakeresponsibilityforyourdifficulties,feelings,andinnerconflicts—andnotblameothersforyourproblemsorfrustrations—themoreyouwillbeintouchwithyourneedsandabletocommunicatethemeffectivelytoothers.Personalresponsibilityleadstoamajorshiftinaperson’sperceptionoftheworld—fromfeelinglikeahelplessvictimtotakingdecisiveaction.

Hereisanoverviewofthethreedifferentstylesofcommunication.

I.AssertiveCommunication

MutualRespectAwarenessofpersonalrightsandresponsibilitiesMessage:"ThisiswhatIfeel,thisiswhatIthink,orthisishowIseethesituation."

II.PassiveCommunication

NorespectforownneedsUnawareofpersonalrightsandresponsibilitiesMessage:"Idonotcount;youcandowhatyouwant.Myfeelingsarenotimportant;onlyyoursare.Mythoughtsdonotmatter;onlyyoursdo."

III.AggressiveCommunication

Norespectforothers'needsUnawareofothers'rightsandresponsibilitiesMessage:"ThisiswhatIthink—youarestupidforthinkingdifferently.ThisiswhatIwant;whatyouwantisnotimportant.ThisiswhatIfeel;yourfeelingsdonotmatter."

Everyonehasdifficultycommunicatingeffectivelyattimes—dependinguponourmoodandthepeoplewithwhomweareinteracting.Ifyouscoredanupper“moderate”ora“high”rating,however,itisrecommendedthatyoutakeacourseininterpersonalcommunicationorworkwithacommunicationsconsultantorcounselortoestablishbettercommunicationspractices.

NewDirectionsforGrowthUsingyourresponsesfromtheStressIndicator,identifythekeyareasyouwouldliketoimproveinyourInterpersonalstresslevels.



Section3:WellnessAssessment Highwellness AverageWellness LowWellness

93120+ 100 80 60 40-

NutritionalAssessment

2 61. Ieatadietthatincludes8+servingsofnon-starchyvegetablesperday.

3 62. Ieatadietthatincludesatleast4servingsoffreshfruitsand/orberriesperday.

1 63. Ieatadietthatincludes4servingsofnutsandmilledflaxseedperday.

3 64. Ichoosefoodsthatareorganic,natural,andfreshratherthanfoodsthatarequick-fixpreparedorGMO(GeneticallyModifiedOrganism,GeneticallyModifiedFoods)

2 65. Ieat30gramsofproteinevery3to4hours.

5 66. Ieatchickenorredmeatonlyifithasbeentrimmedofexcessfat.(VegansorVegetarians:Score5).

2 67. Mygrainsourcesaresteel-cutoats,millet,sorghum,wildorbrownrice,buckwheat,orquinoa.

1 68. Iavoidallwhite(processed)grains,bread,rolls,buns,includingwhiterice.

5 69. Ilimitmycoffee(caffeine)to2cupsaday.

1 70. Iavoidallcarbonatedsoftdrinkswithbothsugarandartificialsweeteners.

1 71. Iavoidallgluten-basedfoodsandgrainsincludingwholewheat,barley,spelt,andrye.

5 72. Iavoidfastfoodssuchaspizza,hamburgers,fries,andanydeep-friedfoods.

2 73. Mydietdoesnotincludejunkfood(cookies,cakes,donuts,candy,chips,etc.).

5 74. Itakeadailymulti-vitamin/mineralandfishoilsupplement.

1 75. Idrink6+glasses(8oz.each)ofpurewaterand/orgreenteaeachday.

39 NutritionalScore



HealthAssessment

1 76. Igetregularaerobicexercisefor45minutes,5timesperweek(minimumof65%ofyourmaximumheartrate).

1 77. Idoweight-trainingandstrengthorresistantworkoutsatleast15to20minutes,3timesaweek.

2 78. Iincreasemyflexibilitybydoingstretchingexercisesfor15minutes,2to3timesaweek.

4 79. Imaketimeeachweekforleisureactivities,hobbies,andfamily/friends.

5 80. Ipracticesometypeofdeeprelaxation,meditation,orprayerforabout10minuteseachday.

4 81. IfIamexhausted,Itaketimeformyselftorejuvenate.

5 82. Ieatatleast3balancedmeals(includingbreakfast)eachday,plus2between-meal(healthy)snacks.

1 83. Thediameterofmywaistis50%lessthanmyheight(e.g.,6'tall=36"waistorless).

1 84. Iknowmyidealweightandmaintainitwithin5to10pounds.

5 85. Iget7to9hoursofsleeppernight.

5 86. Iavoiddrinkingalcohol,exceptlimitedamountsofredwine,andnomorethan4ouncesperweek.

5 87. Iavoidchewingtobaccoandsmokingcigarettesorapipe.

5 88. Iavoidtheuseofnon-medicaldrugs(marijuana,crystalmeth,cocaine,heroin,etc.).

5 89. Iavoidtheuseofprescriptiondrugsorothermedicationstohelpmesleeporaltermymoods.

5 90. Iwearaseatbeltwhileridinginacar.

54 HealthAssessmentScore



3.HealthPracticesResearchhasshownthatpracticingthefollowinghealthbehaviorsisassociatedwithadecreaseinthedeathrate,comparedwithindividualswhoengageinalmostnoneofthesepractices.Peoplewholivelongertendedtopracticethefollowing.

AtebreakfastalmosteverydayHad3mealsandatleast2healthysnackseverydaySlept7to9hoursperdayMaintainednormalweight,adjustedforheight,age,andgenderNeversmokedcigarettesAvoidedalcoholorusedalcoholmoderatelyParticipatedinregularphysicalactivity

Nutrition

Amongthevastnumberofrecommendationsandprogramsforahealthydietandgoodnutrition,therearesomecommonlyagreedprinciples.Andeveryday,researchrevealsnewfindings.Weencourageyoutoseekup-to-dateinformationfrommedicalresearch,publications,theInternet,andothersources.Wehavesummarizedsomeofthefindingsforyou.

WeightControl:Achieveandmaintainidealbodyweightthroughexerciseandabalanceddiet.ObesityhasbecomeanepidemicinNorthAmericaandothercountriesarefollowingsuitastheirlifestyleschange.Beingoverweightisamajorriskfactorforhighbloodpressure,diabetes,heartdisease,stroke,andcancer,tonamejustafew.

AvoidSimpleCarbohydrates:Newfindingscontinuetosupporttherecommendationthatavoidingtheconsumptionofrefinedcarbohydrates—suchassugar,allwhiteflourproducts,crackers,candies,whiterice,pastries—issignificantlybeneficialtoyourhealth.Thoseusuallycalorie-richfoodsgenerallyhaveahigherGlycemicIndex.(GIistherateofdigestionorhowquicklyafoodbreaksdowninyoursystem.Thefasterthebreakdown,thehighertheGI.Theslowerthebreakdown,thelowertheGI.Theindexrangesfrom0to100.)SimplecarbohydrateswithhighGlycemicIndicescancausebroadswingsinyourbloodsugarlevels,whichinfluenceweightgainorlossandoverallhealth.

AvoidGlutenGrainsandProducts:Recentresearchlinkswholegrainstoincreasesinbloodsugar,obesity,andType2diabetes.Evenmoreconcerningaretheeffectsglutencanhaveonyourbody,includinginflammationofjointsandorgansandnegativeeffectsonbrainfunction.Choosegluten-freewholegrainswithalowGIindex.Note:Gluten-Freedoesnotmeanitishealthy.Pleasecheckyourlabels.

AvoidAllJunkFood:Potatochips,cookies,tacochips,sweetenedsnackfoodsandotherpackagedmunchies,andsugaredsoftdrinksandbeverages,includingartificiallysweeteneddrinksandsnacks,cornsyrup,fructose,andothersugarconcentrations.Thisincludesconcentratedfruitjuices.

LimitFat:Limitfatto35%oftotalcalories.Useallfatssparingly,includingbutter,margarine,oil,saladdressing,andmayonnaise.Uselow-fatdairyproducts.Avoidfriedandgreasyfoods.Avoiddesserts.

LimitorAvoidAlcohol:Alcoholislinkedtothepermanentdamageofbraincells.Limityouralcoholintaketoamaximumoftwodrinksperweek.Werecommendyouavoiditaltogetherifpossible.Alcoholcanalsoincreasetheriskofhighbloodpressure,liverfailure,andheartdisease.Note:Researchstatesthemoderateintakeofredwine(oneglassperday)candecreasecertainheartdisease.

AvoidQuick-FixPreparedFoodsandFastFoods:Itissoeasytotakeapizzafromthefreezerandthrowitintotheovenorpopapre-madedinnerintothemicrowave.Toincreasetheirshelflife,manypreparedfoodsareheavyinsaturatedfatsoradditives.Note:Someadditivescanincreaseyourhungercravingsandthuscauseweightgain.

AvoidGMOFoods:Researchisatbestunclearaboutgeneticallymodifiedfoods(GMO’s)butthereismoreevidencethattheseareharmfultoyourbodyandsystem.Doyourownresearchinthisarea.

IncreaseYourFruitandVegetableIntake:Themajorityofyourdietshouldbenon-starchyvegetables.Eatvegetableswitheachmealandassnacks.Addasaladinsteadoffriestoyourmeals.Replacecakesandsugarydessertswithportionsoffruitorberries.

IncreaseFiber-ContainingFoods:Adiethighingluten-freewholegrains,brownrice,beans,flax,fruits,andvegetableshelpsdecreasecholesterolandhelpsprotectagainstcancerandheartdisease.



LimitCoffeeandCaffeineIntake:Caffeinecanadverselyaffectandalteryouradrenalinelevels.Stresslevelscanincreaseasaresultofthemanysideeffectsoftoomuchcaffeine.

ChooseLeanMeats:Manyrecommendthatmeatbeavoidedentirely.Bysimplybeingmorediscerningandchoosingleancutsinsteadofhigh-fatoptions,youwillreduceyourfatintake.Moderateyourconsumptionofredmeat.Comparedtoothermeats,ithasthehighestcontentofsaturatedfat.Alternatively,switchtofishandchickenasaproteinsource.

ConsiderTakingaNaturalSupplementorMulti-Vitamin:Stressandlackofabalanceddietdecreaseyourbody’snutrientlevel.Tocountertheeffects,considertakingaqualityvitaminsupplement.Allnutritionalsupplementsarenotthesamesodoyourhomework.Selectareputablebrandwithprovenabsorptionlevels.

SpecialNote:Weencourageyoutoselectandworkwithhealthpractitionerswhohaveaholisticapproachtoyourwellnessandtostressprevention.Drugscanbehelpfulbutgenerallyarenotacure—justaspainkillerscanrelieveyourheadache,theydonotaddressitsrootcause.Keepthisinmindasyouseekhelpfromhealthprofessionalsandasyoudevelopyourhealthplan.

NewDirectionsforGrowthUsingyourresponsesfromtheStressIndicator,identifythekeyareasyouwouldliketoimproveinyourNutritionalHealthlevels.

HealthBehaviorsAerobicExercise:Theterm“aerobic”literallymeansactivitywithair.Tofunction,themusclesrequireoxygen;theirneedforoxygenincreaseswhenyourbodyisengagedinsteadymovement.Aerobicexercisereferstoanytypeofactivitywheretheheartrateiselevatedabovetherestingheartratelevelinresponsetosustainedmovement.Examplesofaerobicexercisearebriskwalking,jogging,swimming,aerobicdance,cycling,andcross-countryskiing.

Thebenefitsofaerobicexerciseareanexcellentwaytoloseweightandkeepitoff.

Ithelpsbuildstrong,healthybones(tohelppreventosteoporosis)Itenhancesself-esteemItincreasesenergyfordailylivingItprovidesprotectionagainstheartdiseaseinreducingcoronaryriskfactorsby:

decreasingLDL(bad)cholesterolincreasingHDL(good)cholesteroldecreasingbloodpressure,andencouragingmoreefficientuseofbloodsugar

IthelpscontrolphysicalandemotionalstressIthelpsrelievedepressionandanxiety

Thethreeelementswhichcompriseacompleteexerciseprogramare:

Frequency:threetofivetimesperweek.Intensity:60to90percentofmaximumheartrate.(Ifyoudon'tknowyourmaximumheartrate,discussitwithahealthconsultantorphysician.)Duration:20to30minutespersession,foratotalof2to3hoursminimumperweek.



LifestyleExercise:Tosustainyourcommitmenttoexercise,exerciseneedstofitintoyourinterests,motivation,orwhateveryoudefineasenjoyable.Someindividualsaremorelikelytocommittoexercisewhenothersareinvolved,suchasteamsportsorpartner-basedactivities.Teamsportsincludevolleyball,basketball,soccer,andhockey.Partner-basedactivitiesincludetennis,squash,racquetball,golf(onlywhenwalkingthelinks:powercartsdon’tcount!),andmartialarts.Otherindividualsliketohikealone.

Whatyoudodoesnotmatter,aslongasyoudosomething!Evendancing,whencontinuous,meetstheexercisecriteria.Ifyouincludeafriendorsignificantotherinyouractivity,youcanaddressyourlifebalanceandyourrelationship,whileyouimproveyouroverallfitnessandyourwellnesslevels.

StrengthTraining:Moreandmoreresearchisrevealingtheimportanceofstrengthtrainingaspartofyourdesiredhealthbehaviors(2to3timesperweekforabout20-30minutes).Strengthtraininghelpsapersonmaintainmuscleandbonemass.Aswegetolder,bothdiminish.Unlesswedosomethingaboutit,ouroverallbodymasswillactuallyshrinkandatrophy.Consultahealthprofessionalforyourspecificneeds.

Smoking:Therearemanyreasonstoquitsmokingorquitchewingtobacco.Cigarettesmokingisamajorcauseofcoronaryheartdiseaseinbothmenandwomen.Smokingisalsoassociatedwithmanytypesofcancerandchronicobstructivelungdisease.Mostsmokerswouldliketoquitbuttheydon’tknowhowtodoitsuccessfully.Sufficientmotivationisimportant.Mostpeoplewhohavebeensuccessfulatquittinghavemadepersonalpactswiththemselves.Studieshaveshownthatmanytimes,smokershavequitduringtransitiontimesintheirlives.Therequiredmotivationandtimingarebestknowntothespecificsmoker.

RecommendedResources

TheCalorieMyth,JonathanBailorWheatBelly,WilliamDavis,MDUseYourBraintoChangeYourAge,DanielG.Amen,MDTheAdrenalResetDiet,DanielG.Amen,MDGrainBrain,DavidPerlmutter,MDTheNo-GrainDiet,Dr.JosephMercola

SpecialNote:Ifyouhaveanyriskfactorsforheartdisease—suchassmoking,highbloodpressure,highcholesterol,orTypeAbehavior—itisstronglyrecommendedthatyouseeyourphysicianorafitnessconsultantbeforestartinganexerciseprogram.Atreadmillstress-testmayberecommended.

NewDirectionsforGrowthUsingyourresponsesfromtheStressIndicator,identifythekeyareasyouwouldliketoimproveinyourHealthPractices.



Section4:Time-StressAssessment LowStress ModerateStress HighStress

1931 37 43 49 55+

1 91. Ineverseemtofindenoughalonetime.

1 92. Ifeelpulledinmanydirectionsbytheneedsandexpectationsofothers.

1 93. Ihavedifficultyseparatinghomeandwork.

1 94. Ifinditdifficulttofindtimewithfamilyandfriends.

1 95. Irushevenwhenitisnotnecessary.

1 96. Ifeeloverwhelmedbylargetasksandprojects.

2 97. Ifeeldisorganizedandhavedifficultysettingpriorities.

2 98. Itendtopleaseotherstoooftenanddon'tdowhatIwantorneedtodo.

2 99. Ihavedifficultydelegatingtoothersoraskingforhelp.

1 100. Distractionsandinterruptionskeepmefromaccomplishingmygoals.

2 101. Ispendtoomuchtimeontasksbecauseofmyperfectionisttendencies.

1 102. Iamoverloadedbytoomanyprojects.

1 103. Iamoverwhelmedbydemandsonmytimeandenergy.

1 104. IhavelittlecontrolovermytimebecauseIhavesomanyobligations.

1 105. Ihavedifficultytakingtimeformyself.

19 Time-StressAssessmentScore



4.Time/Self-ManagementMostpeoplefeeltheydonothaveenoughtimetodoeverythingtheywantorneedtodo.Withoutrealizingit,theyfeelhelplessandoutofcontrolwithrespecttomanagingtheirtime.

Gaininginnercontroloveryourtimeandyourlifewillmoveyouinthedirectionofmeaningfulgoalsandwillallowyouagreatersenseofspontaneityandflexibility.Timemanagementisreallyself-management;itislearninghowtomanageyourselfwithrespecttotimesothatyoureplacelessimportantgoalsandactivitieswithmoreimportantones.Technically,peoplecannotanddonotmanagetime;theycanonlymanagetheactivities,priorities,andchoicesthatfilltheirtime.Thewaythatsomepeoplesuccessfullyframetheirtimeandchoicesdistinguishesthemfromthosewhodonot.

SuggestionsforImprovement

Establishyourcorevaluesandmakechoicesbasedonthosevalues.CRG’sValuesPreferenceIndicatorcanassistyouinthisprocess.Listyourlong-andshort-termgoals.Prioritizeyourgoalsbycomparingthemtoyourcorevaluesandyourlong-andshort-termobjectives.Createyouractivitylist.Includeallimportantitems.Ifanactivitywilltakelessthan2to3minutes,doitrightnow.Thereisnobenefitinputtingitonato-dolist.LearntosayNotolesserprioritiesandtootherpeople.Ifsomethinghasbeenonyourto-dolistforever,askyourselfifitreallyshouldbethere.Doitnoworgetitoffyourlist.Documentyouractivitiesinwriting,startingwiththemostimportant.Often,moretimeisexpendedinthinkingaboutwhatyouaregoingtodothaninactuallydoingit.Learntodelegatetaskstoothers,evenifyouhavetopayothersfortheirtime.

Dorelatedtasksina“cluster.”Forexample,maketelephonecallsforaperiodof30minutes;scheduleanhourforyourletter-writingtasks;meetwithyourclientsintheafternoon,etc.Thestructuringoftimebytaskaswellasbypriorityisveryeffectiveformostpeople.

Manytime-managementsystemsareavailableinthemarketplace;eachwantstoteachyouthatitswayisbest.Wesuggestthateachindividualisunique;thewayyoumanagetime-relatedstressandpressureisbestbasedonwhatworksforyou.Theidealsolutionforyoumightbeacombinationofseveralstrategies.Again,intheend,yourapproachmustworkforyou.

LearnRelaxationSkills:Relaxationcanhelpwithtimestress.Ithelpsyouclearyourmindandbetterprepareyourselffortheactivitiesahead.Thinkingismoredifficulttodowhenyoufeeloverwhelmed.Learningtopracticerelaxationcanreducethenegativephysicalandemotionaleffectsoftoomuchstress.

Relaxationtechniquesproduceastatethatisoppositetothestressresponseandhelpsthebodyreleasechronicstress.Techniquesincludeprogressivemusclerelaxation,biofeedback,guidedimagery,meditation,andautogenictraining.Learningrelaxationtechniquescanbehelpfulindecreasinganxietyandtensionandinloweringbloodpressure.Find10to15minuteseachdayforarelaxationand/orstretchingexerciseandyou’llbegintofeelthedifference.Inaddition,doingdeepbreathingexercisesthroughoutthedayiseffectiveinrelaxingthebodyandmind.

NewDirectionsforGrowthUsingyourresponsesfromtheStressIndicator,identifythekeyareasyouwouldliketoimproveinyourTime-Relatedstress.



Section5:OccupationalStressAssessment LowStress ModerateStress HighStress

4065 55 45 35 25-

1 106. Ifeelsupportedbymysupervisor/manager(forentrepreneurs--family,peers,andfriends).

1 107. Ifeelmywork/businessischallengingandoffersmetheopportunityforadvancementandgrowth.

3 108. Whenmyresponsibilitiesathomeconflictwithmyjob/business,asolutioniseasytofind.

2 109. Ilovemyjob,responsibilitiesand/orbusinessandthereisnoothercareer/businessIwouldratherbedoing.

1 110. Irarelyfindmyselfworkinglateandtakingworkhomebecauseoftoomuchtodo.

4 111. Myco-workers(employees,friends,orfamily)respectmeasacompetentindividual.

3 112. Ifindhealthywaystocopewithexcessivejobstress.

4 113. Myphysicalworkenvironmentisenjoyabletome.

4 114. IamsureaboutwhatisexpectedofmeinmyjoborwhatIhavetodoinmybusinesstosucceed.

4 115. ThosewithwhomIworkorconductbusinesshavesimilargoalsandvaluestomine.

4 116. Ifeellikedandvaluedbymyco-workers(employeesorpeers).

1 117. IfeelIreceiveadequaterecognitionandrewardfortheworkIdo.

2 118. Ienjoythelifestyle(daysandhours)myworkorbusinessrequiresorprovides.

1 119. Iampaid/earnenoughforwhatIdo.

5 120. Ihavetherequiredskills,training,andcompetenciestosuccessfullyfulfillmyroleandresponsibilities.

40 OccupationalStressAssessmentScore



5.OccupationalStressManyaspectsofthework/businesssettingcontributetostress:environmental,structural,job,workandbusinessresponsibilities,andinterpersonal.Inaddition,thelatestresearchrevealsthat70to80percentofindividualsdisliketheirjobs—theirresponsesrangefrommildirritationallthewaytoloathing.Infact,only10percentofthepopulationispassionateabouttheircareerorwork.Allthiscanadduptoalotofstressforindividualsintheworkplaceorinbusiness.

Herearesomestrategiesandideastoconsidertoreduceyouroccupationalstress.

Firstbeclearaboutthetypeofrolesandresponsibilitiesthatyounotonlyenjoyandfindfulfilling,butthosewhereyoudo—orcould—excel.Makesurethenatureofthework/businessyouaredoingmatchesyourpreferredworkstyleorbehaviors.ThePersonalStyleIndicatorandJobStyleIndicatorareverypowerfulresourcesthatcanhelpyou.Ifyouownyourownbusinessorifyouareinsales,considercompletingtheEntrepreneurialStyleandSuccessIndicatorortheSalesStyleIndicator,respectively.Toproactivelydealwithstress-relatedissues,applyalltheotherstressandhealthtechniquespreviouslymentionedinthisHealthPlannertoyourwork/businesssituation.Sometimes,aminorchangecanresultinamajorimprovement.Shiftingwork/roleprioritiesandtakingonothers,forwhichyouarebettersuited,canmakeabigdifferenceinyourhealth.Askorrequestsupportwhereappropriateandpossible.Havingcompetentteammembersanddelegatingtasksareimportanttothisprocess.Putthebigrocks—familyandimportantrelationships—intoyourschedulefirst,beforeworkorbusinessobligationstakeawayallyourtime.Berealabouthowyouarecontributingtoyourownstresslevelsbythewayyoureactorrespondtowork-relatedactivities.Learntotakecareofyourselfinthework/businessenvironment.Beforewecanrealizetruefulfillmentinlifeandwork,wemustbeclearaboutourpassions,talents,purpose,andcalling.Withoutit,therewillalwaysbeoccupationalstress.Ken’sbook,TheQuestForPurpose(http://www.thequestforpurpose.ca),ASelf-DiscoveryProcesstoFindItandLiveIt!providesyouwithastep-by-steproadmapsoyoucanknowyourtruecallinginlife,whileassistingyoutorealizeyourpotential.

NewDirectionsforGrowthUsingyourresponsesfromtheStressIndicator,identifythekeyareasyouwouldliketoimproveinyourOccupationalstress.



HealthPlanner:YourReasonstoImproveIfyouarecompletelysatisfiedwithyourStressandWellnesslevel,wecongratulateyou.Youarepartoftheminority.Ifyouarepartofthemajorityofindividualswhowanttoimprovetheiroverallwellness,pleasetakeamomenttorespondtothetwoquestionsonthispage.

Changeisnevereasy,especiallyifapersonhasnottakenthetimetoidentifyordocumentthereasonsand/orbenefitsofchange.Manyhavesetgoalsornewdirectionsfortheirhealthbuttheydon’tstayonthecourse.Why?Theyforgottoconfirmthereasonsand/orbenefitstothemselves.

Whyisitimportanttoyou(ifitis)toimproveyouroveralllevelofwellnessandhealth?

Ifyouaresuccessfulinimplementingyournewwellnessplan,whatdoyouseeasthekeybenefitstoyou?



DesigningYourPlantoIncreaseYourOverallHealthandWellnessLevelsTheoutlinebelowprovidesyouwithanopportunitytobrieflysummarizewhatyouhavelearnedaboutyourselfthroughtheStressIndicatorandHealthPlanner.Enteryourresponsesinthesectionsbelow:

Whatareyourtopthreeareasofconcernorimprovementineachofthefivesections?

Whatactionstepsdoyouplantotaketoachievesuccessinthoseareas?

Section1PersonalDistressOpportunitiesforImprovement SpecificActionSteps

Section2InterpersonalStressOpportunitiesforImprovement SpecificActionSteps

Section3WellnessLevelsOpportunitiesforImprovement SpecificActionSteps

Section4Time-StressOpportunitiesforImprovement SpecificActionSteps

Section5OccupationalStressOpportunitiesforImprovement SpecificActionSteps

Documents

STRESS INDICATOR AND HEALTH PLANNER - CRG€¦ · The Stress Indicator and Health Planner is an instrument designed to help you assess your current levels of stress and health