We have all a common understanding of what stress is and understand how it can impact various aspects of our lives. When we're stressed, we may notice physical and emotional responses such as increased heart rate, anxiety, irritability, and difficulty concentrating. These symptoms can make even simple tasks feel more challenging, whether it's working on a project or communicating with loved ones. Yet, it is important to mention that according to our background, experiences, beliefs, traumas, we all perceive stress differently.

For example, stress can hinder our ability to focus and perform well at work. When we're overwhelmed, our minds may jump from one thought to another, making it difficult to concentrate on the task at hand. Stress can also affect our relationships with others. When we're feeling irritable or anxious, we may be more likely to lash out at loved ones or have difficulty communicating effectively. This can create conflict and further contribute to stress levels.

However because we tend to live our lives in auto-pilot and have a high capacity to adapt, we might not always realise how much stress we are experiencing and/or the pressure we put on ourselves.

But here's the thing: you can become aware of where your stress lies and where it is coming from. By understanding the stress scale - a super valuable tool - and monitoring your stress levels, you can take action to manage your stress and prevent it from spiralling out of control. Understanding the stress scale is crucial because it allows us to identify when our stress levels are getting too high and take appropriate action to manage it. When we are not aware of our own stress, it can lead to a variety of negative consequences.

How is stress affecting you?

Firstly, chronic stress can have a significant impact on our physical health. Prolonged exposure to high levels of stress hormones, such as cortisol, can lead to a weakened immune system, high blood pressure, heart disease, and other health problems.

In addition to physical health issues, chronic stress can also affect our mental health. It can lead to symptoms of anxiety, depression, and burnout, which can impact our ability to function at work and in our personal lives.

When we are not aware of our own stress, we may not be able to effectively communicate our needs to others. This can lead to misunderstandings and conflicts in our relationships and work environments.

Overall, being aware of the stress scale and monitoring our stress levels is important for maintaining our physical and mental health, as well as our relationships and overall well-being.

What is the stress scale?

The stress scale, also known as the Holmes and Rahe Stress Scale, is a tool developed in 1967 by psychiatrists Thomas Holmes and Richard Rahe to measure the impact of life events on an individual's stress level. The scale assigns a score to various life events, both positive and negative, and adds up the total to determine a person's level of stress.

The stress scale is divided into three categories: low, moderate, and high. Events in the high category are considered the most stressful and are associated with a higher risk of illness or other negative outcomes.

It's important to note that not all life events are created equal, and individual responses to stress can vary widely. What might be considered a low-stress event for one person could be a high-stress event for another, depending on their individual circumstances and coping mechanisms.

Here are the different categories of the stress scale and some examples of life events that fall into each one:

Low Stress Category:

• Vacation

• Minor violations of the law

• Losing a valuable item

• Traffic tickets

Moderate Stress Category:

• Marriage

• Divorce

• Moving to a new house

• Trouble at work

High Stress Category:

• Death of a spouse

• Divorce

• Imprisonment

• Major illness or injury

While the stress scale can be a useful tool for identifying potential sources of stress, it's important to remember that stress is not solely determined by external events. Our own thoughts, beliefs, and perceptions can also contribute to our stress levels.

Self-awareness and Mindfulness as a Way to Cope With Stress

Learning to manage stress effectively is crucial for maintaining physical and mental well-being. Some strategies for managing stress include exercise, meditation, breathing techniques, talking to a trusted friend or therapist, and using the power of mindfulness.

Embracing mindfulness and compassion can have a significant impact on our ability to manage stress effectively. For instance, by practicing mindfulness, you can become more attuned to your thoughts, emotions, and physical sensations. This increased awareness allows you to identify the early warning signs of stress and take proactive steps to prevent it from escalating.

When you approach stress with compassion you can develop a more positive and constructive mindset. Instead of berating yourself for feeling stressed or overwhelmed, you can adopt a more self-compassionate attitude. This involves treating yourself with kindness, acknowledging your emotions and needs, and reframing your negative self-talk into more supportive and encouraging language.

By listening to our bodies and minds, we can also communicate our needs more effectively. For example, if you are feeling overwhelmed at work, you can take the initiative to talk to your supervisor and request additional support or resources. Similarly, in your personal relationships, you can express our feelings and needs more assertively and work towards resolving conflicts in a constructive and respectful manner.

So, the stress scale is a great first step to create self-awareness and identify potential sources of stress in your life. However, it's important to remember that stress is a complex and multifaceted phenomenon, and individual responses to stress can vary widely.

Journaling might be useful to ask yourself “How do I relate to the events and situations? How did it affect my body and mind? Has anything changed for me since this particular event? When we don't pay attention to our stress levels, it can lead to serious consequences for our physical and mental health, as well as our relationships.

If you want to go further with Journaling, check these FREE 40+ prompts for emotional release!