These days, everyone seems stressed. Our days are packed with long to-do lists, important obligations and tight deadlines, forcing our stress levels to skyrocket.

The first way to fight back against the damaging stressors in your life is to pinpoint them and to determine the root causes of each so you can construct a comprehensive, effective stress management plan ("stressors" are sources of stress).

A great ways to start doing this is to keep a Stress Diary for the next two weeks. That's right - grab a notebook and start your diary now!

Rate your stress level… and happiness level

Use your Stress Diary to write down the level of stress or anxiety you feel regularly (such as every hour or half-hour) throughout the day. Rate this on a scale of scale of 0 to 10, with 0 being relaxed and 10 being highly stressed.

Beside this, write down what you think is causing you to feel the stress and make a note regarding your overall mood at the time.

Work out the causes

After carefully recording your stress levels, make a note on what you believe caused the stress. It is important to be honest with yourself here.

This may be an event such as a meeting or a call with a client or your boss, perhaps bad news, a call, email, etc.

Also take note of the physical symptoms prompted by this stress, such as a headache, racing heart, sweaty palms, upset stomach, etc.

How do you react?

And write down how you reacted to the stress. Was your reaction was appropriate and productive, or not?

The idea here is that by keeping a honest, accurate account of the stressors in your life – what they are, what caused them, how you reacted to them, etc., you can pinpoint the stressors in your life.

Otherwise, the cause of stress may go unnoticed, which means you never have the opportunity to deal with it, and to control your stress level.

Analyze your stress

After maintaining your diary for a while - preferable at least two weeks, set aside some time to analyze what you recorded.

   1. Look at the different stresses you experienced. Pick out the stresses you experienced most frequently, and write them out in order.

   2. Make another list with the most unpleasant stressors at the top of the list and the least unpleasant at the bottom.

   3. Now, look at your lists. The stressors at the top of each are the most important ones for you to control.

   4. Look at the underlying causes you listed and how you feel you handled each. If there are areas where you feel you did not handle the stress as well as you would like, list these now.

   5. Look at how you felt when you were under stress. How did it affect your efficiency? How did you behave? How did you feel?

Once you have recorded and analyzed your stress levels and causes, you are ready to manage them.

You do this by looking at both the causes and your reactions, and developing your personal stress management plan.

A great resource to help you do this is the "Stress Management Masterclass" program from MindTools, the internet's leading career skills resource.

With 52 essential stress management tools, this Mind Tools course helps you understand stress and its root causes, and cope with work overload, survive job-related problems, manage performance stress and build defenses against stress, as well as avoid and recover from burn-out.

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more resources at :

Mind Tools - Essential skills for an excellent career

Mind Tools outlines more than 100 of the most important thinking skills in nine essential areas. These skill areas are:
* Time Management    * Stress Management    * Memory Improvement
* Problem Solving   * Decision Making   * Project Planning & Management
* Information Assimilation   * Communication Skills    * Practical Creativity

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   related Talent Development Resources pages:

stress / de-stress..

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