Coping with Stress Portfolio
Unit 4 Lesson 3
Due 4/15
Keep your own stress diary for a 3-5 days. You should have a total of 5 stressors to analyze! After a week, examine your diary and see if you notice any patterns. This is a portfolio item. Complete the organizer below in complete sentences.
You can also reflect on days that have already passed. :)
● What forms of stress have you dealt with each day [Eustress, Distress [daily hassle, major life change, catastrophe]. Remember, you should analyze a total of 5 stressors [it is okay if all of your examples are eustress and/or daily hassles]!
● Are you able to identify stressors in your life?
● How did you deal with them?
● Can you change how you deal with them? [What ideas did you get from lessons or Live Lesson sessions?] [problem focus, emotion focused, social support]
See Table Headings Below:
Date Log of Stressors/What happened that day?
You can pick up to two stressors per day that you want to analyze on!
Bullet points are fine for this column Form of Stress
One-three words
How did you deal with them?
2-4 complete sentences per stressor.
[problem focus, emotion focused, social support] Can you change how you deal with them?
2-4 complete sentences per stressor.
[problem focus, emotion focused, social support]
Day #1
Day #1
Day #2
Day #2
Day #3
Day #3
Day #4
Day #4
Day #5
Day #5
Date Log of Stressors/What happened that day? Form of Stress How did you deal with them? Can you change how you deal with them?
Day #1 - Deadline at work was moved up
- Car broke down on the way to work Eustress, daily hassle I prioritized my tasks at work and communicated with my supervisor about the deadline change. For my car, I called for a tow truck and arranged for a rental car. I can try to incorporate more time management techniques to prevent last-minute deadlines and have a backup plan in case my car breaks down.
Day #2 - Argument with a friend
- Family member was hospitalized Distress, daily hassle, major life change I talked to my friend to address the argument and work on resolving any issues. I visited my family member in the hospital and provided support to my other family members. I can work on improving communication with my friend to prevent arguments and focus on taking care of myself and seeking support during difficult times.
Day #3 - Forgot important meeting at work
- Health issue reoccurred Eustress, daily hassle, distress I apologized to my colleagues for missing the meeting and rescheduled. I made a doctor's appointment to address the health issue and followed my treatment plan. I can set reminders for important meetings and prioritize my health by taking preventive measures to manage my health issue.
Day #4 - Financial stress due to unexpected expenses
- Relationship issue with partner Distress, daily hassle I created a budget to manage expenses and looked for ways to save money. I had an honest conversation with my partner about the relationship issue and worked on finding solutions together. I can work on improving my financial literacy and seek financial support from a financial advisor to better manage unexpected expenses. Additionally, I can practice open and effective communication with my partner to address relationship issues.
Day #5 - Workload increased suddenly
- Feeling overwhelmed with responsibilities Eustress, daily hassle I prioritized tasks based on urgency and importance and communicated with my supervisor about the increased workload. I practiced self-care techniques such as taking short breaks and deep breathing exercises to manage feeling overwhelmed. I can delegate tasks when possible and set boundaries to prevent taking on too much at once. I can also incorporate stress management strategies such as mindfulness or meditation to help manage overwhelming feelings.