HealthWise KnowledgeBase
Stress Journal
Topic Overview
You may not know what is causing your Reference stress Opens New Window, exactly how your body responds to stress, or how you cope with stress. To find out, use a journal to keep track of each time you feel stressed. Write down:
- What may have triggered the stress. Guess if you aren't sure.
- How you felt and behaved in response to the stressful situation (symptoms of stress).
- What, if anything, you did to cope with the stressful situation.
Here's a sample of what a stress journal might look like.
| Time | Stressful event | Reaction (symptoms, thoughts, behaviors) | Coping response |
|---|---|---|---|
|
7:30 |
Kids not getting ready for school |
Felt tightness in stomach, yelled at them |
Had a doughnut when I got to work |
|
9:30 |
Late for meeting with supervisor |
Tight stomach, fear about performance review |
Talked with Janet about it and felt better |
|
11:00 |
Copier broke down again |
Headache, snapped at Bill to call repair person |
Not sure |
|
3:15 |
Call from sister about her divorce interrupted my work |
Headache got worse |
Daydreamed about trip to Hawaii |
|
5:30 |
Meeting ran overtime, couldn't leave at 5:00 |
Headache still there, neck begins to ache |
Went out for a few drinks with colleagues |
- Look over your notes to learn how often you are feeling stressed and how you are coping.
- Ask yourself which ways of coping with stress work best and which don't work or have other effects you do not like.
The more notes you take, the more you can learn about your stress patterns. Keeping the journal for 1 to 2 weeks is best, although taking notes for even 1 or 2 days can be helpful.
| By: | Reference Healthwise Staff | Last Revised: Reference April 20, 2011 |
| Medical Review: | Reference Kathleen Romito, MD - Family Medicine
Reference Lisa S. Weinstock, MD - Psychiatry |
|
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Reference Terms of Use. Reference How this information was developed to help you make better health decisions.
