Monitoring Your Stress Level

Copyright ©  2008  Regents of the University of Minnesota. All rights reserved.

Our bodies are constantly sending us messages. Do we listen? Do we understand? Not always. Stress and tension too often reach serious levels before we recognize them. This need not be.

With practice we can learn to read our bodies' early warning signals and take action to forestall stress problems. Listen to your body. Get to know your own early signs of tension.

Pay particular attention to such signs as stomach tension; muscle strain (particularly upper back and shoulders); beginning headaches; nervous symptoms such as grinding teeth, tapping fingers, clenching hands; trouble breathing easily. Watch for behavioral signs too: irritability, fatigue, trouble sleeping, forgetfulness, silly mistakes, loss of appetite, preoccupation with problems, loss of perspective, recurring worries, or fear about the future.

Here is an exercise which can help you relax and also help you to become more aware of the difference between tense and relaxed muscles. Sitting comfortably in a chair with your eyes closed, clench your right fist as hard as you can. Then relax it. Let your whole arm go limp. Feel the difference? Do it again. Then repeat with your left arm. Next, with your arms hanging relaxed at your sides, raise your eyebrows, crinkle your forehead and tense the muscles of your scalp. Relax, tense, relax. Do the same with your eyes and nose, then your jaw and neck, your shoulders, your chest and stomach, the muscles of your buttocks, then your thighs, your calves, your ankles and your toes. When you finish with each part of your body it will be heavy, calm, totally relaxed. Sit quietly for a few minutes. Open your eyes.

Ron Pitzer
University of Minnesota Extension Service

Originally published in May 1985

College of Human Ecology in cooperation with the University of Minnesota Extension Service

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