Stress Journal and Stress Management Plan

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Running head: STRESS JOURNAL AND STRESS MANAGEMENT PLAN 1
Stress Journal and Stress Management Plan
Name of the student
Name of the university
Author Note:

STRESS JOURNAL AND STRESS MANAGEMENT PLAN 2
Part I: Stress Journal
Date
and
Tim
e of
the
entr
y
Most
Stressful
Event
Experience
d
Physical
Symptoms
Felt
How the Event
was Handled
The
Fundament
al Cause of
the Event
Happines
s score on
the scale
Current
Mood
Effectivenes
s
Mon
Oct
22nd
at
07:0
0
Waking up
early
I felt dizzy
in class
I
activelyanswere
d questions
It was caused
by
University
schedule
6 Disappointe
d
9
Mon
Oct
22nd
at
14:0
0
Being hard
pressed on
the queue in
the
university
food
cafeteria
I felt upset I got
determined and
waited patiently
for my turn to
be served
Failure to go
to the
cafeteria
early enough
before the
queue is
filled by
fellow
students
4 So angry
because of
the hunger
while it
took a while
before
reaching the
serving men
4
Mon
Oct
22nd
at
22:0
0
Personal
study and
completion
of the
assignment
given in
class
I remained
alert and
focused on
the positive
I got some of
my colleague
students to
discuss the
assignment
I could have
looked for
colleagues
early and do
the
assignment
5 Upset
because I
did not
finish the
assignment
and I have
to wake up
early in the
morning
4
Tue
Oct
23rd
at
9:00
Full and
over-
crowded
computer
laboratory
I felt my
time being
wasted as I
waited for
someone to
leave a
computer for
me
I remained calm
as went through
the depth of the
work I was to
research on
Not my fault
but failure of
the
university to
install
enough
computers
that could
accommodat
e all of us
6 I felt
disappointe
d because I
got the
computer
late which
did give me
enough time
to research
3
Tue
Oct
23rda
Attending
the class
without my
I was
unsettled
throughout
I took some
foolscaps and
wrote that day’s
Giving out
my book to
someone
5 I was pissed
off because
I had to
5

STRESS JOURNAL AND STRESS MANAGEMENT PLAN 3
t
15:0
0
book to
write in
the class
session
work on them who did not
like
attending
classes was
the cause
write the
notes from
the
foolscaps to
my book
Tue
Oct
23rd
at
19:0
0
Attending
the medical
students
executive
meeting
held every
Tuesday
Unrelaxed
because I
was the
chairman
and only 3
members
turned up out
of 10
members
I had to
postpone the
meeting
because the
members did
meet required
number
I failed to
remind them
early which
made some
of them get
busy their
schedule for
that day
9 I was happy
because I
got time
also to go
and finish
some of my
staffs at the
hostel
8
Wed
Oct
24th
at
7:00
Seeing
people die
during
patient care
session at
the ICU that
began at
7:00
I felt
sympathy for
the dying
patients and
their family
members
I remained
focused on the
purpose of the
learning process
People die
naturally in
hospitals so
it had no
main cause
as to why it
gave stress
seeing them
die
7 Trying to be
strong as I
handle the
patients in
whatever
ward I will
be taken to
6
Wed
Oct
24th
at
14:0
0
Washing
patients
with bigger
wounds and
the groaning
they made
when I
touched the
wound
I felt scared
and I was
afraid to
touch the
wound leave
alone
washing
I got courage
when I saw my
colleagues
doing it because
it was the
nature of the
job
Not handling
the wound
well inflicted
pain to the
patients that
made them
groan loudly
8 Feeling
happy
because I
was able to
handle the
pressure and
wash the
wounds
even at the
groaning of
patients
2
Wed
Oct
24th
at
19:0
0
Cooking my
own supper
after leaving
the hospital
for patient
care session
Felt tired
after a
tiresome day
at the
hospital
My friend
welcomed me
for supper at his
place
Leaving
hospital late
and tired
caused the
stress
7 Feel
devastated
and tired
8
Thu
Oct
25th
at
7:00
Waking up
early to
attend a
7:00 am
class
I felt dizzy
in class due
to
uncompleted
sleep
I became lively
in class by
responding to
questions
University
timetable
that did not
favor me
6 Dissatisfied
in allocation
of class at
that time of
the day
7
Thu Attending a I felt Collected Failure to 5 I feel good 6

STRESS JOURNAL AND STRESS MANAGEMENT PLAN 4
Oct
25th
at
10:0
0
CAT unprepared
and scared to
fail the CAT
myself and
encouraged
myself to sit the
CAT
prepare
because I
had not read
for it the
previous day
and excited
after
finishing the
CAT
successfully
Thu
Oct
25th
at
15:0
0
Missed
training
with
university
soccer team
I felt
untrustworth
y because I
am the
captain of
the team
I talked to the
assistant captain
to organize the
team
It was caused
by class of
time due to a
class being
fixed during
training time
8 I feel
excited
because the
team trained
in my
absence
9
Fri
Oct
26th
at
14:0
0
Being hard
pushed on
the line in
the
university
food mess
hall
I felt upset
because
people were
so many on
the line in
front of me
I got strong-
minded and
waited patiently
for my turn to
be served
Failure to go
to the mess
hall early
enough
before the
line is filled
by fellow
students
5 So angry
because of
the hunger
while it
took a while
before
reaching the
serving men
6
Fri
Oct
26th
at
18:0
0
Attending
the last
class at
18:00 on
Friday when
my
colleagues
have left to
town for a
rave
I felt
disappointed
in the
timetable to
place a class
at such a
time of the
day
especially on
Friday
I attended a half
of the class time
and followed
my colleague to
town
We did not
complain for
the class to
be changed
early before
the semester
began
7 So happy to
catch up
with my
colleagues
at the
restaurant in
town
8
Fri
Oct
26th
at
22:0
0
Walking
back to the
university
from town
Felt upset as
we walked
back to
school
Because we
were a group of
us, we resorted
to walk
We used
every penny
we had
forgetting
how we will
arrived at
school
4 I felt stupid
and
awkward as
I walked to
school
4
Sat
Oct
27th
at
08:0
0
Washing
clothes I
had put on
for two
weeks
I felt tired
and full of
Friday’s
hung over
I only washed a
couple of
clothes to use
the followed
week
Failure to
wash for two
weeks that
accumulated
a bunch
clothes
3 Felt positive
and focused
5
Sat
Oct
27th
at
Watching
EPL in the
school TV
room
I felt
unsatisfied
because I got
a back seat
I vowed to
watch because
it was my team
playing
I failed to go
the tv room
earlier before
it got full
7 I was happy
even though
I watched
from
8

STRESS JOURNAL AND STRESS MANAGEMENT PLAN 5
16:0
0
and I could
not see the
screen
clearly
behind, we
won the
match
Fri
Oct
27th
at
18:0
0
An
accidental
clash with
the fellow
student as I
lifted my
chair out of
the tv room
I was very
sorry for the
guy but he
seem non
understandin
g and we
almost
confronted
each other
physically
I humbled
myself because
I was the one on
the wrong. I
asked the guy
for forgiveness
Failure to
observe
behind me
and also
texting while
walking
2 I feel sorry
for the
student I hit
because he
bled
profusely
2
Sun
Oct
28th
at
07:0
0
Rushing to
church
service
early
because I
was a
member of
the praise
and worship
team
I was feeling
dizzy and
tired due to
late sleep
and tiresome
Saturday
I encouraged
myself because
I was the one
leading worship
at the church on
that day
I failed to
iron my
clothes and
sleep early
on Saturday
to give me
humble time
on Sunday
morning
4 I felt
motivated
when I
found three
quarter of
the praise
and worship
members
had arrived
at the
church that
morning
6
Sun
Oct
28th
at
14:0
0
Attending a
group
discussion
I felt tired I
wanted time
to go and
rest,
I was lively and
awake
I had a busy
schedule
during the
week
5 Felt happy
at
completion
8
Fri
Oct
28th
at
21:0
0
Late to go
to the coil
room for
cooking my
supper
Felt tired
after a
tiresome
Saturday
My friend
welcomed me
for supper at his
place
I did not set
an alarm to
wake me up
7 Feel
devastated
8
Part II: Stress Management Plan
Filling the stress journal, it came to my notice that some stresses which were most
frequently occurring were unpleasant to deal with. The stress was attending a class set at 07:00

STRESS JOURNAL AND STRESS MANAGEMENT PLAN 6
am which forced me to wake up early so as to get front seat and be on time. The stress was
unpleasant to deal with because I severally got disturbed by sleep during the lesson (Quick,
Nelson& Quick, 2014). Another stress include disorder in mess hall and being hard-pressed on
the queue before I was served with my food. I can’t tell the exact cause of the classes being
placed at 07:00 but I think the stress for me was waking up early in the morning which became
difficult. I think waking up late past 07:00 am was as a result of sleeping late. I think I need to
improve on setting alarm and be obedient to it when it rings (Tomey, 2009). The cause of stress
in the mess hall was as a result of getting to the mess hall late. I could have sent my friend to
serve the food for me if I knew I was going to be late. The causes of the stress on waking up late
is sleeping late (Redwood & Pollak, 2016). To make the stress of waking up early in the morning
for the class less stressful is sleeping early when I know that the followed day I will be having a
morning class. For the mess hall situation, I will ensure that I send someone or I have an
alternative way of getting lunch or supper.
When I was under pressure due to stress I felt devastated and pissed off. At this time I
just wanted to be alone and deal with my stress by myself (Beck et al., 2017). Like the incident
of washing patients wounds scared me to my roots and it affected my appetite for meat. The
stress and pressure reduced my effectiveness for instance when I hit my fellow student with the
chair in the television room (Macan et al., 2010), it made me feel sorry but the student could not
understand the situation. The stress level at which I was happiest and effective is when I missed
the training with my team but they trained on their own with the assistant captain. The team
challenged me and I had to go and work hard, practice on my own at my own free time to be at
per with the team (Beck et al., 2017).

STRESS JOURNAL AND STRESS MANAGEMENT PLAN 7
From my analysis, my stressors can be arranged as follows beginning with the most
stressful; accidental clash at the television room, washing patients with bigger wounds, full and
over-crowded mess hall, walking back to school at night after taking alcohol and finishing the
transport money, washing clothes on Saturday, attending class without my book, attending the
church early morning on Sunday, attending the classes in morning at 07:00, and lastly failing to
cook supper in the coil room due to being late.
The action plan for dealing with the stressors is as outlined as follows. Accidental clash at
the television room-always be keen before lifting the chair and not texting while walking
(Tomey, 2009). Washing patients with bigger wounds-compose myself and do it because that is
the reality of my job. Full and over-crowded mess hall, and attending the church early morning
on Sunday -always I will keep time as long as I don’t have a class at the time of lunch. Attending
class without my book-I will always measure the capability of anyone I give my book (Cox,
2013).

STRESS JOURNAL AND STRESS MANAGEMENT PLAN 8
References
Beck, D. L., Hackett, M. B., Srivastava, R., McKim, E., & Rockwell, B. (2017). Perceived level
and sources of stress in university professional schools. Journal of Nursing Education,
36(4), 180-186.
Cox, T. (2013). Stress research and stress management: Putting theory to work (Vol. 61).
Sudbury: Hse Books.
Macan, T. H., Shahani, C., Dipboye, R. L., & Phillips, A. P. (2010). College students' time
management: Correlations with academic performance and stress. Journal of educational
psychology, 82(4), 760.
Quick, J. C., Nelson, D. L., & Quick, J. D. (2014). Stress and challenge at the top: The paradox
of the successful executive (Vol. 14). John Wiley & Sons Incorporated.
Redwood, S. K., & Pollak, M. H. (2016). Student-led stress management program for first-year
medical students. Teaching and Learning in Medicine, 19(1), 42-46.
Tomey, A. M. (2009). Nursing management and leadership. USA: Mosby Elsevier.