Answer to Question 1
Keep a stress log and record your stress intensity levels three times a day (morning, afternoon, and evening) for several weeks. Identify your primary stressors. Record any physiological, emotional, mental, or behavioral reactions you may experience to these stressors. For example, you may note in the morning that your stress level is an 8 on a 10 point scale because you will be giving a speech in the afternoon. You notice that you have a queasy stomach and a tense neck, you're feeling anxious, worried, and are fidgeting.
Once you identify how you respond to your stressors, use the information to cue you when to employ specific stress management strategies. For example, you could implement a plan where when your stress level reaches a 5, you will do a minimum of two minutes of abdominal breathing. Alternatively, when you notice a particular physiological signal such as a tense neck, it's time to do a five minute brief relaxation exercise.
Answer to Question 2
Noticeable standouts that promote good feelings or positive relationships are physical exercise, optimism, recreation, positive reciprocity, empathy, gratitude, forgiveness, and altruism. By employing these and other similar skills and behaviors, we can influence up to 40 of our overall happiness, or what Sonja Lyubomirsky (2007, p. 20) calls the 40 solution..
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Negative Effects of Chronic Stress
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Thoracic cage. Avoid heavy pressure over the sternum and xiphoid process; caution over rib cage.
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