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Bjarne Toftegård

Jelly Bean

Stressdagbogen er nok det vigtigste redskab til at lære at håndtere og forebygge stress. Stressdagbogen hjælper dig med tre ting;
1) At blive mere bevidst om din krops signaler i stressende situationer (body awareness). Dette er en forudsætning for at kunne forebygge alvorlig stress. Se mere om dette nedenfor. 
2) At finde mønstre i, hvad der stresser. Alvorlig stress kommer ikke af enkelte stresssituationer, men af hyppig eller vedvarende stressbelastning. Da stress sker ubevidst, er vi ikke altid klar over, hvad der egentligt stresser os.
3) At finde og ændre handlemønstre. Vi kan ikke komme ud af en stress eller forebygge stress på samme måde, som gjorde os stressede. Som regel er man nødt til at gøre noget anderledes. Dette kan stressdagbogen også hjælpe med til. 
Stressdagbogen består af notater med fire ting. 
1) Tidspunkt (indsættes automatisk)
2) Symptom, som du enten kan indtaste eller vælge fra en liste. 
3) Årsag, som du enten kan indtaste eller vælde fra en liste. 
4) Læring, som du enten kan indtaste eller vælge fra en liste. 
Når du på startskærmen har specificeret symptom, årsag og læring skal du trykke på knappen ”Gem notat”. 
Du skal notere din stress ned så løbende som muligt, helst indenfor nogle minutter og i hvert fald indenfor en time. Ellers risikerer du at glemme det igen, specielt de mindre ting. 
Du skal notere ned, hver gang du mærker et stresssymptom. Du skal specielt være opmærksom på de fysiske symptomer, dvs. det kroppen siger. Du skal også tage de psykiske symptomer med, men de fysiske symptomer er specielt gode, når du skal blive opmærksom på stressen. Du skal specielt være opmærksom på de grønne stresssymptomer, der er de vigtigste (men ikke alvorligste) stresssymptomer, da de afslører stressårsagerne. Du skal også tage de gule og røde stresssymptomer med. 
Du skal ikke tænke så meget over, om det er stress eller ej, du mærker. Alle former for stress, irritation, frustration, rastløshed, nervøseste m.v. skal noteres. Tag det hele med. Tag specielt også småtingene med. Ti små stressårsager i løbet af dagen kan påvirke dig mere end en enkelt stor stressårsag. 
Årsagerne kan enten være en ydre ting, dvs. noget du oplever, eller også dine egne tanker. I gennemsnit kommer halvdelen af stressen fra ydre ting og halvdelen fra ens egne tanker. Det kan være anderledes for dig. 
Hver gang du noterer en stressreaktion ned, skal du også overveje, hvordan du hellere skulle have handlet, eller hvordan du gerne vil handle i lignende situationer i fremtiden, hvis de opstår igen. Det er ikke altid ligetil at finde en løsning, men giv det en overvejelse. Hvis du ikke kan finde på andre ting, så vil løsningen ofte være at sige: Nej, hjælpe eller pyt. 
Når du har registreret din stress i nogle dage, vil der ofte komme et mønster i det. Nogle stressårsager har det med at gentage sig. Når du kigger på listen over notater, kan du vælge enten at se den kronologisk, eller efter hyppighed indenfor den seneste uge eller måned. Ved at se på hyppigheden får du et overblik over hvor, det bedst kan betale sig at sætte ind. Ved at gøre noget effektivt ved de hyppige stressårsager har du meget større overskud til at klare det, der sker en gang imellem.

Stress diary is the main tool to manage and prevent stress.
Stress Diary is probably the most important tool to learn how to manage and prevent stress. Stress Diary helps you three things;

1) Becoming more aware of your body's signals in stressful situations (body awareness). This is a prerequisite to prevent severe stress. See more on this below.

2) Finding patterns in what stresses. Severe stress is not of individual stress situations, but of frequent or persistent stress load. When stress occurs unconsciously, we are not always aware of what really stresses us.

3) To find and change their behavior patterns. We can not get out of a stress or prevent stress in the same way that made us stressed. As a rule, one needs to do something different. This can stress the diary also help.

Stress diary consists of notes with four things.

1) Time (set by default)
2) Symptom, which you can either enter or select from a list.
3) Reason, which you can either enter or gush from a list.
4) Learning, which you can either enter or select from a list.

When on the home screen has specified symptom, cause and learning, press the "Save note".

You must record your stress down as regularly as possible, preferably within a few minutes, at least within one hour. Otherwise, you risk forgetting it again, especially the smaller things.

You need to jot down every time you feel a stress symptom. You must pay particular attention to the physical symptoms, ie. the body says. You must also take the mental symptoms, but the physical symptoms are especially good when you need to be aware of the stress. You must pay particular attention to the green stress symptoms that are most important (but not serious) stress symptoms as they reveal stress causes. You also need to take the yellow and red stress symptoms.

Do not worry so much about whether it is stress or not, you feel. All forms of stress, irritation, frustration, restlessness, nervøseste etc. must be noted. Take it all with. Take special also trifles with. Ten small stress causes during the day can affect you more than a single large stress cause.

The causes can be either an external things, ie. something you experience, or your own thoughts. On average, half of the stress from external things and half from one's own thoughts. It may be different for you.

Every time you write a stress reaction down, you should also consider how you would do better to have acted, or how you would act in similar situations in the future if they arise again. It is not always easy to find a solution, but give it a consideration. If you can not find on other things, so the solution will often be to say: No, help or puddle.

Once you have registered your stress for a few days, there will often be a pattern in it. Some stress causes tends to repeat itself. When you look at the list of notes, you can choose to view either the chronological or by frequency in the past week or month. By looking at the frequency you will get an overview of where it is most worthwhile to start. By doing anything effective about the frequent stress causes you much more time to cope with what is happening occasionally.


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