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Are You Under Stress?

Find out by taking the 60-Second Stress Test

1. Do you feel overwhelmed by everything you have to do?
2. Does your mind sometimes race – any you can’t seem to control it?
3. Do you feel irritable or upset?
4. Are your shoulders hunched, or your back or neck tense or painful?
5. Does your stomach feel like it’s in a knot or do you have heartburn?
6. Use the following stress scale, rate the amount of stress you are feeling right now:
   • Absolutely no stress
   • Maybe a little stress
   • Moderately stressed
   • Very stressed
   • Extremely stressed
7. When you are under a lot of stress, you typically react by:
   • Reaching for a cigarette
   • Hiding in the bathtub with a good book
   • Reaching for something to eat
   • Pouring yourself a good stiff drink – or two
   • Yelling at the next person who annoys you (e.g. parking lot attendant, sales clerk, waiter, your kids, the dog)
   • Go for a walk or a run

What Does it Mean?

Sometimes stress is good for us (it can spur us on to do more than we may think we can) but other times it can leave us feeling overwhelmed and unable to cope. Stress is an almost inescapable part of our hectic lives.

Anything that may cause a major transition in your life – such as moving, renovating, a serious illness, a job promotion, a new baby or changing jobs – can also add to your stress level.

Questions 1-3 – Psychological Signs of Stress

Feeling overwhelmed, irritable, upset or unable to control thoughts are some of the typical psychological signs of stress. If you answered "yes" to any of these questions (1-3), you may be under stress. Other signs of stress to watch for: worrying, anxiety or panic, memory lapses, difficulty concentrating, impatience, anger or hostility, or losing your sense of humour or your sex drive.

Questions 4-5 – Physical Signs of Stress

Even if you don’t think you’re under stress, your body knows! If you answered "yes" to any of these questions (4-5), you may be feeling the effects of stress. Other common physical signs of stress are fatigue, heart palpitations, increased heart rate and blood pressure, indigestion, constipation and/or diarrhea, sweating, cold hands or feet, and sleep disturbances.

The physical signs of stress are numerous, If they continue for a long time, your health may be in jeopardy. Infact, research shows that some forms of stress (particularly job-related stress) can double your risk of heart disease and stroke.

Question 6 – Monitor your Stress Level

One of the simplest and best ways of measuring stress is to ask yourself "How much stress am I feeling?" Of course, your stress level changes depending upon what you are doing and what obstacles you are facing. Stop and measure you stress level several times a day. In a few days, a pattern will emerge and you will have a better idea of what triggers your feelings of stress.

Question 7 – Stress Management

How you react to stress is the key to effective stress management. The most common cause of death in Canada is heart disease and stroke, and stress can significantly increase your risk. Not only is stress hard on your heart, but many people cling to unhealthy habits such as smoking, overeating, not eating, or excessive drinking in the mistaken idea that these can help relieve stress. In reality, unhealthy lifestyle choices will not only increase your risk or stress, but will also increase your risk of heart disease.

The key to successful stress management is reacting in a healthy manner. To do this, the Heart and Stroke Foundation suggests that you try the following :

• Be physically active. Physical activity may relieve that "uptight" feeling, relax you and even energize you.
• Share your feelings. Just talking to a friend or family member can help. If you feel your problem is serious, seek professional help from a psychologist, doctor or social worker. Knowing when to ask for help may avoid more serious problems later.
• Take care of yourself. In trying to meet everyone else’s needs, don’t short-change yourself. Treat yourself to a luxurious bubble bath, a lunch with a close friend or a good book. Make time for your favorite activities or friends.
• Do relaxation exercises. For example try imagining a peaceful, soothing scene, try stretching, meditating or deep breathing.
• Lead a heart healthy lifestyle. The best defense against the harmful effects of stress it to lead a heart healthy lifestyle. Be smoke free. Eat a well balanced diet. Engage in regular physical activity.