Whether you suffer from Psoriasis, Eczema / Dermatitis etc. stress is a recognized trigger that initiates and exacerbates fale ups. Being able to recognize what your Stress Triggers (Stressors) may assist you in modifying your responses and be part of the learning curve in managing your condition.
Identifying your Stressors
Use the list below to identify your stressors. For each item on the list, note whether or not it is important to you and whether or not you have control over it.
Changing Jobs/Promotion Family Conflicts General Health
Lack of Confidence Isolation Money Worries
Pain/Fatigue Planning for Retirement Public Speaking
Traffic to/from Work Travel/Vacation/Holidays Upcoming Wedding
Social Events World Events: War, Natural Disasters, Economy
Other:_______________ Other:_______________
| IMPORTANT | NOT IMPORTANT | |
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You are in Control
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You do not have Control
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How Does Your Body Respond to Your Stressor?
Take note of what your body is telling you. Your body may constantly show a set pattern of response to stress and, as such, if you become aware of these responses you can then take the next step in trying to control these responses. These are classified as the following:
1) Physical
2) Behavioral
3) Emotional
4) Cognitive and
5) Spiritual
Physical symptoms include:- Shallow or rapid breathing, rapid heat beat, headaches, nausea or indigestion, hot flushes or sweaty palms, back pain, tight shoulders and/or neck or other unusual random aches and pains, insomnia and/or excessive fatigue, Psoriasis flare up.
Behavioral symptoms include:- Excessive smoking, abuse of alcohol and/or compulsive eating. Compulsive chewing of gum or inner cheek or grinding one’s teeth, especially at night. Aggressiveness, bossiness and/or being over critical of others;
Emotional symptoms include:- Excessive impulse to laugh or cry, unhappiness for no reason and being easily upset. General boredom or nervousness and edginess. Extreme loneliness and/or overwhelming feelings of being powerless to change things. Over reacting and/or intense anger.
Cognitive symptoms include:- Mental confusion/concentration – trouble thinking clearly or being able to do simple mental tasks e.g. adding numbers up or simply being able to read a book, forgetfulness, memory loss and loss of sense of humor.
Spiritual symptoms might include:- Loss of faith – doubt, martyrdom and just a general loss of direction in one’s life, being vulnerable to cult groups.
Identify Your Stressor Responses
When you know how your body responds to stressors, you can focus your attention on finding the best stress management technique for each one. Tick the box corresponding to your Body Responses as to when you feel stressed and identify what the stressor was.
| SYMPTOMS | STRESSOR | SYMPTOMS | STRESSOR |
| Chest Pain
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Fatigue | ||
| Chest Tightness
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Lack of Energy | ||
| Heart Palpitations
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Difficulty Sleeping | ||
| Headache/Migraines
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Depression/Anxiety | ||
| Neck & Shoulder Pain
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Sadness | ||
| Teeth Grinding
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Crying | ||
| Backache
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Irritability/Anger | ||
| Muscle Crams/Spasms
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Frustration | ||
| General Muscle Tension | Forgetfulness
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| Pain
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Worrying | ||
| Upset Stomach/Nausea
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Restlessness | ||
| Diarrhea / Constipation
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Lack of Motivation | ||
| Increased Smoking
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Blaming Others | ||
| Increased Alcohol Consumption | Loneliness | ||
| Excessive eating for the sake of eating, not when hungry | Skin Flare-up (State the Condition) ________________
e.g. psoriasis |
Now Rate the Severity of Your Stress Response
0 1 2 3 4 5 6 7 8 9 10
l____l____l____l____l____l____l____l____l____l____l
Not A little Somewhat Very Extremely
troubled troubled troubled troubled troubled
| Date/Time | Stress Level
(0-10) |
What Did I Do? | What Did I Think? |
| E.G. 9.30pm | 10 | Argument with Partner Yelled and stormed out | I hated myself, I hated him/her, I hated life, I hated the way I felt |
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Also read our blog “Stress, Anxiety, Depression and Psoriasis”, Simple Physical Relaxation Techniques for Psoriasis Patients, Simple Mental/Mind Relaxation Techniques Part 1 – For Psoriasis Patients, Simple Mental/Mind Relaxation Techniques Part 2 – For Psoriasis Patients”
References
- Bamber, Petrina Nicole, “Quality of life for patients with psoriasis : more than skin deep” (2009). Master’s and Doctoral Projects. Paper 272. http://utdr.utoledo.edu/graduate-projects/272
- National Center for Health Promotion and Disease Prevention (NCP); Manage Stress Workbook; http://www.prevention.va.gov/mpt/2013/docs/managestressworkbook_dec2013.pdf
- Franklin C.L. et al.: Relaxation Enhancement Therapist Manual; http://www.mirecc.va.gov/visn16/docs/Franklin_Relaxation_Therapist_Manual.pdf
