"The Stress Diary Journal is an effective Stress Management tool. It will tell you exactly: How you stress, When you stress, Who you stress with, What you are stressing about, How intensely you stress, and Why you stress. It will identify the patterns of your stress, it's causes and solutions to why you stress." This invaluable tool will help you gain insight and self-understanding, improve your health, instil a healthier work/life balance, help you learn lifelong stress management skills and help you to effectively manage your stress. This Diary Journal is divided into 4 weekly sections for you to record, analyse and monitor your stress. You will learn to know and review your initial appraisal, to stress or not, to be aware of the stress symptoms you are experiencing, to increase your understanding of how you react and respond to stress, be able to identify your stress triggers, to be alert to particular stressful situations and to understand your stress patterns. This will help you to easily identify negative behaviour patterns, to know the effect of stress on your life and health, to learn new coping skills, increase your self-management skills, develop inner control, effective goal setting, to overcome barriers and persevere to achieve the targets you are setting. Making coping with stress, easier. This purchase also entitle you to sign up for free stress management support and guidance at www.stressdiaries.com.

1. Confidentail
www.stressdiaries.com

3. The contents of this Diary is Confidential
Stress Diary Journal
Gino Norris

4. Stress Dairy Journal
Copyright © by Gino Norris
All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic or mechanical, including
photocopying, recording, taping, or by any information storage retrieval system or means, without the written permission of the
publisher except in the case of brief quotations embodied in critical articles and reviews.
Books may be ordered through good booksellers or online at the official website www.stressdiaries.com
Publishers and Author’s note:
By reading and/or using this book, you agree that this book is only a resource and not a substitute for professional
medical care from a mental or related health professional or physician. This book is intended to provide information and assistance
and neither the author nor the publisher can assume any responsibility or liability for the use of any material in this book.
If Counselling is needed, seek the services of a competent professional.
EBook and free supportive guides and stress guidance are available from
www.stressdiaries.com
Printed in the United States of America
Publisher: GMedia
ISBN: 978-0-9569064-0-3
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5. Contents
Index 7 Week 2: Summary Analysis 62
Introduction 8 Challenging Initial Thoughts 63
Sample stress entry 11 Using Defense Mechanisms 64
Stress Assessment test 13 Week3: Introduction 65
What causes stress? 15 Stress prediction 66
Stress Symptoms 16 Daily stress entries | Analysis | Personal Notes 67
Week 1: Introduction 17 Week 3: Summary Analysis 88
Stress Prediction 18 Questioning Unhelpful Thoughts 89
Daily stress entries | Analysis | Personal Notes 19 Week 4: Introduction 90
Week 1: Summary Analysis 39 Stress Prediction 91
Faulty Thinking Patterns 40 Daily stress entries | Analysis | Personal Notes 92
Stress Coping Style 41 Week 4: Summary Analysis 113
Week 2: Introduction 42 Monthly Summary 115
Stress Prediction 43 Resources 118
Daily stress entries | Analysis | Personal Notes 44 About the Author 119
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6. Why would I need a Stress Diary?
Stress has become synonymous with our normal life and the Dairy Journal you will become so much more aware of the impact
pace we are trying to keep up. It seems such a natural part of stress has on you, as an individual. As we all experience stress in a
life and accompany us every day in different forms and totally unique and different way, both on a daily and long-term
situations. Our stressors and its demands affect each one of us basis, this Diary Journal becomes a personal and confidential
differently and we respond and react in our own unique way. insight into how you think about, react, respond and adapt to
With the skills and strategies we have at our disposal we make stressful events. Once you start your daily entries you’ll begin to
the most of our situation and try to cope as best as we can. see the connections between your stress symptoms, the source of
Sometimes this though, is not enough and we feel excessively your stress, your awareness of your coping skills, your stress
overwhelmed, as too much demand is placed upon us. triggers and its impact on your behaviour and you as a person.
To cope we may use a range of unique strategies and even at The dairy/journal helps you look for underlying causes of
times refuse to acknowledge we may have reached ‘burnout’. stress.
All the warning signals can be evident, yet we may tend to As you uncover the obvious sources of your stress, the diary
ignore this and press on, based on our beliefs, our motivations journal encourages you to look deeper for underlying sources of
and the demands we have to conform to. The truth is that stress like time pressure, financial pressure or relationship
managing stress is a daily process, in every thought, situation problems. The Diary Journal may highlight a particular issue for
and action. It becomes a skill mastered and practiced regularly. you to address and also introduces you to particular patterns of
The Stress Diary is an invaluable tool, as it makes it so much difficulties. You will become aware of ways to think, react and
easier to increase your competence at managing your stress. By respond differently to stress.
completing your daily entries for the 4 week period in this
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7. The Diary/Journal helps you gain skills to: What to include to complete your daily Diary/Journal entries:
Become more aware of the situations you find stressful; Time of day:
identifying the triggers for your stress; identifying your initial Include the time of day that you are feeling stressed. Be
appraisals or initial thoughts; be aware of and changing your conscientious about this. You are to complete these entries for a
negative self-talk; managing your reactions and responses; and period of 4 weeks, including days when you have had no
subsequently taking control and keeping your stress in stressful incidents (in this case, simply record ‘this day was
perspective. That is why you would need a Stress Diary stress-free’)]. Please complete your entries as honestly as possible
Journal. and note that there is no correct [or incorrect] way - just simply
detail your own daily experiences.
How the Diary is set out:
Determine and record the Intensity of your stress:
To determine your Stress levels, a Stress Assessment Test is Rate from 1 (very little stress) to 10 (extreme stress).
included in this Journal/Diary, with a scoring key for you to
use. The Diary/Journal is divided into a 4 week cycle as a What was the stressful situation:
Stress Reduction and awareness programme. Each week has 7 Identify the situation that caused you stress. Attempt to be as
days, running from Monday to Sunday. Each week has a daily precise as you can. E.g., Was it the annoying comment from a
Stress Recording Page and an accompanying Stress Analysis co-worker or were you stuck in a traffic jam? What was the
Page - plus a page to add your personal notes or thoughts preceding event: Perhaps you have woken up late, or you are late to
about your day or progress. Each weeks entries are summarised a meeting, or have a deadline - and you just didn’t need that traffic
and Stress incidents analysed to determine stressors, patterns jam or the annoying comment from your co-worker. Sometimes
of occurrences, skills training needs, coping strategies, stress the preceding cause (rather than the actual situation - e.g., the
reduction progress and overall progress determined. Finally annoying comment) can be the cause to get a stress reaction from
each week is then compiled into a full monthly summary, to you.
highlight your weekly and monthly progress.
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8. What were your symptoms: Guidance:
Was your heart racing, did your breathing speed up, or perhaps Study your notes to learn how often you are feeling stressed and
you got a tension headache? These are examples of some physical how you are coping. See if you can recognise any patterns,
symptoms of stress. Alternatively you may notice that you have particular times of the day, certain people, a situation that repeats
difficulty concentrating, adopt a more negative outlook or feel itself...The more notes you take, the more you can learn about your
more anxious and fearful. These are some of the psychological stress patterns. Ask yourself which ways of coping with stress
and emotional symptoms of stress. [See p16 for a guide to Stresswork best for you and which don’t work or maybe have other
Symptoms]. effects that you do not like. Select your most pressing, stressful
issue to track first.
How did you react/respond: Based on your ratings from the stress diary, over a 4 week period,
Here you can describe how you responded. Example, did you react you may notice changes? Has your stress increased or decreased?
to the annoying comment from your co-worker or see the Has your stress stayed the same? If your stress level has increased
situation as an opportunity to work on your faulty thinking or stayed the same, re-examine the causes of your stress. Are you
exercises? How are you currently coping with each of the causes addressing the real issues? Then try a new approach. Are there
of stress? [See p40 for a guide to Faulty Thinking Patterns]. lifestyle changes to be made in terms of sleeping, exercising, and
eating habits? Is there a different relaxation technique you can
How could you have reacted/behaved: implement? Remember, seeing progress in black and white will put
Was your response justified? How would you react in a similar the control over stress back in your hands.
situation in the future. How effective was your behaviour: Did Simply keeping and working through this diary | journal helps
you get the desired results? Did you act appropriately or could to reduce stress because you are taking action to really deal with
you have changed your behaviour? [See p41 for types of Coping stress, take back control, and take care of yourself.
Patterns]
You will find free guidance and support to assist you in working through this
process at www.stressdiaries.com.
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9. SAMPLE ENTRY:
Week 1: Day 1 - Date: __________________ Day: ___________
These are the stressfull incidents and events I have experienced today.
Examples Rate your stress level: 1 – 10
8. 00 am I forgot the keys to the car in the room, and I am already running late. 6
12.00 pm I cannot get to schedule a meeting with a client I have to see urgently 7
3.00 pm The Photostat copier breaks down, when I have a load of documents to copy 9
My entries: Morning
Code Time Event/Incident [What happened?] Rate
A 8. 00 I forgot the keys to the car in the room, and I am already running late 8
B 12. 00 I cannot get to schedule a meeting with a client I have to see urgently 7
C 3. 00 The photostat copier breaks down, when I have a load of documents still to copy 9
My entries: Afternoon/Night
Code Time Event/Incident [What happened?] Rate
D 6. 00 Got to leave late and now caught in stupid traffic. Have to get my son from minder… 9
E 7. 30 Got home and kitchen is a mess and I have to clean before I can start cooking 8
F 9. 00 Have presentation for important client at 8.00am & left file on my work desk 9
G 11.00 Cannot get to sleep as neighbour’s dog kept barking 8
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10. SAMPLE ENTRY ANALYSIS:
Day 1 Stress Summary & Analysis
Select your top Stressful events and complete the following table with the relevant information.
Code Rate Trigger event Symptoms I felt My reaction How I coped What I could have
done
A 8 Forgot keys Anxious/Hot/Fast Heartbeat Frustrated Used Positive Self Prepare night before
talk
B 7 Can’t get to client Restless/Muscle tenseness Agitation Breathing & Reschedule
Distraction
E 8 Got home - Feelings of anger/Heart Anger outburst Cried Call home & explain
Kitchen in mess racing/overwhelmed Ask for assistance
G 8 Neigbour’s dog Feelings of anger / Toss & Turn Sleeping tablets Talk to neighbours
barking - can’t overwhelmed / tired next morning
sleep
Stress Problem Possible Cause Optional Solution
1 Not enough time for everything Feeling out of control Restructure priorities
2 Too much demands on me Have always allowed myself to be used Assertiveness skills
3 Infringement on my health I place too little value on myself New health and life balance plan
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11. STRESS TEST: Find out how stressed you are?
This stress test will give you an indication of your current stress level and you will find it useful in working with this Stress Diary/Journal.
Rate yourself as to how you typically react in each of the situations listed below. There are no right or wrong answers. Select your answer
and indicate 4 = Always | 3 = Frequently | 2 = Sometimes | 1 = Never – in the boxes alongside the question. Enter a number in the
space for each question. When you complete the questionnaire, add up your total number of points and put it in the box. An answer key
is provided below.
No Score Answer these questions
1 Do you try to do as much as possible in the least amount of time?
2 Do you become impatient with delays or interruptions?
3 Do you always have to win at games to enjoy yourself ?
4 Do you find yourself speeding up to beat the red light?/you in a bigger hurry than the transport can take you?
5 Are you unlikely to ask for or indicate you need help with a problem?
6 Do you constantly seek the respect and admiration of others?
7 Are you overly critical of the way others do their work?
8 Do you have the habit of looking at your watch or clock often?
9 Do you constantly strive to better your position and achievements?
10 Do you spread yourself “too thin” in terms of your time?
11 Do you have the habit of doing more than one thing at a time?
12 Do you frequently get angry or irritable?
13 Do you have little time for hobbies or time by yourself ?
14 Do you have a tendency to talk quickly or hasten conversations?
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12. i
Stress warning signs and symptoms:
Cognitive Symptoms: Emotional Symptoms:
Memory problems, Indecisiveness Moodiness, Agitation, Restlessness
Inability to concentrate Short temper, Irritability, impatience
Trouble thinking clearly and Poor Judgement Inability to relax
Fearful anticipation Feeling tense and “on edge”
Seeing only the negative Feeling overwhelmed
Anxious or racing thoughts Sense of loneliness and isolation
Constant worrying, Loss of objectivity Depression or general unhappiness
Physical Symptoms: Behavioural Symptoms:
Headaches or backaches Eating more or less, Sleeping too much or too little
Muscle tension and stiffness Isolating yourself from others
Diarrhea or constipation Procrastination, neglecting responsibilities
Nausea, dizziness, Insomnia Using alcohol, cigarettes, or drugs to relax
Chest pain, rapid heartbeat Nervous habits (e.g. nail biting, pacing)
Weight gain or loss Teeth grinding or jaw clenching
Skin breakouts (hives, eczema) Overdoing activities (e.g. exercising, shopping)
Loss of sex drive Overreacting to unexpected problems
Frequent colds Picking fights with others
Note: That the signs and symptoms of stress can also be caused by other psychological and medical problems, and this is not an exhaustive list
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13. Week 1
The Diary is divided into 4 weeks for recording information and analysis of it, as an effective programme to become aware of
and manage your stress. The weekly section includes:
1. A page that asks you to predict the amount of stress you will experience that particular week
2. And a record log to indicate that you have concluded your entries for every day of that week
3. A sheet for every day of the week to record your Stressful incidents* [see below]
4. A follow-up page that analyse your stressful events and actions** [see below]
5. A weekly summary sheet to indicate the amount of stressful incidents for the week/& to test your prediction/and
6. A section for you to include your personal thoughts and entries of progress.
* This section should show the more challenging stressful events/incidents you are currently experiencing. You are to record
each stressful event or incident you can recall or as it happens and you can reflect on it. The following sheets are divided into
sections to record the events, including when they happened, and how you rate the severity of the incident, & gives you space
to record your notes, and space to record the total amount of stressful events you experienced.
** The follow-up page ask of you to state the stressful event, to identify the triggers that may be the cause of the stress, to
rate the severity of the event, to state the symptoms you experienced [Emotional, Physical, Psychological symptoms], how you
reacted, how you coped, and how you could have coped. It also shows space to chart your goal setting plan, and the targets
you would wish to achieve.
These two pages is included for every day - of the period you are working on this Diary/Journal.
Enjoy your Journey...
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14. My Stress Prediction: How I rate my
Things that will stress me this week belief in this [1 - 10]
1
2
3
4
5
6
7
8
Week 1: Tick off here for each day you have
completed an entry during the next week.
Day Date Completed?
Tick here
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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15. Week 1 Summary: Analysis questions.
List your highest type of stress incidents recorded List the triggers causing these stresses
1 1
2 2
3 3
4 4
Which is more difficult to manage? Tick Which days are more Which times are more
stressful? stressful?
1 My appraisal [how I think about the incident] 1 1
2 My self-talk [what I tell myself] 2 2
3 My initial reaction 3 3
4 My response 4 4
5 My behaviours following the incident 5 5
6 My lack of skills 6 6
Was I right in my initial prediction of how much I would stress for the week?
Yes: □ No: □
Total incidents for the week: Total incidents you want to reduced it to?
Targets set for this week
1
2
3
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16. My Notes
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‘Great visions start with small ideas’ Unknown
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17. Monthly Summary:
Congratulations. You have completed this programme. Be proud of your efforts and take heart from the dedication and discipline you
have shown, that your inner skills and strengths can help you manage your life and understand yourself to affect the change you need.
Monthly Stress Reduction Summary:
From your weekly recorded summaries, add the total stressful events you had for the week and add the total for the month in the
bottom row. When you have reduced the total amount of stressful incidents for the previous week, add it here.
Total monthly stressful events
Week Page Total events
1 39 Reduced by
2 62
3 88
4 113
Totals
Your monthly stress graph:
You can transfer the total amount of stressful incidents you have experienced on the graph on the next page.
The left column, indicate the total amount of stressful incidents you may have experienced [Choose out of groups of 1-5, 5-10, 10-15,
15-20, 25-30, 30-35, 35-40, and + stressful incidents] and the bottom row shows week 1- 4.
Mark with an X on the corresponding line indicating the week in the appropriate column - your total stressful incidents for that week.
You can connect these 4 points with a line to indicate your graph [an indication to show if you increased or reduced the amount of
stressful incidents].
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18. Resources:
This Stress Diary Journal works in conjunction with our website,
http://www.stressdiaries.com, which offers A Free Stress Management support and
guidance service.
You can access it by registering a free account for resources, assessment, links, downloads, ebooks
and relaxation music, online tuition, guidance, expert stress information, articles, forum
discussions, you can get stress strategies and techniques, stress tips, a vibrant and supportive stress
community, stress self-development products & relaxation goods and, have all your stress
questions answered. You can also access a range of stress treatment and relaxation treatment
options. Completing your Stress Diary Journal can have a lasting effect and you can feel free to
gain the additional support here.
About the Author
Gino Norris is a HypnoPsychotherapist, Stress Manager and Life Coach and offers
Stress Therapy & Psychotherapy sessions at the Excelling Centre [www.excellingcentre.co.uk], and
additionally offers Stress Management Training and Therapist Training, in London, UK.
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19. Other Books in the Series.
The Stress Diary: Daily Recorder Journal
A companion to this Stress Diary Journal, in a handy size to carry about, and for you to easily record your daily stressfull incidents/
entries. Each stress entry is individually presented for ease of recording ‘on the go’ and you can then easily transfer these entries into
this Stress Diary Journal or the Stress Diary: Reflection Journal at the end of your day. This makes recalling these stressful much
easier and keeping you in touch, on a daily basis with managing you stress more effectively.
The Stress Diary: Reflection Journal
This is a specialised companion guide to the Stress Diary Journal and used as an additional tool to further enhance your insight and
understanding of your stress. You are to select 1 significant Stressful incident from your Stress Diary Journal or your Stress Diary:
Daily Recorder Journal that you may want to focus on and when you complete the provided guidelines with your completed answers,
you gain a deeper understanding and insight into how to cope better and you do this for the length of your 4 week programme. You
can additionally find provided space to add your personal thoughts and notes to your entries. Weekly summaries of your progress
are included to monitor and advance your progress, and by answering these questions and adding your own observations you will
increase your skills at understanding, managing your reactions and responses to your daily stressors and stressful incidents. The Stress
Diary: Reflection Journal is an easy way to reflect on your experiences and gain the best advantage from it, and therefore managing
your stress more effectively.
Get these Stress Diary Journals at www.stressdiaries.com. - and you get additional Freely downloadable Stress Guides.
Your Stress Diary Journal allows you to sign up for Free Stress Management guidance and support at www. stressdiaries.com
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