The inventory below is suitable for anyone, but it is presented here in the context of mental health.

Everyone experiences stress in day to day life, and a certain amount of “positive” stress is normal for us to function well. But not everyone can resolve stressful issues immediately or through a “normal passage of time”. In these cases it can become part of the cause of depression or a more immediate trigger that rekindles depressive episodes.

The following inventory is to help you consider how well you are managing stress. Read the statements and record the numbers of those statements that apply to you.

When faced with stressful situations and events…

____1. I sleep more than normal
____2. I change my outlook and put the stressful situation into perspective
____3. I worry a lot but I’m unable to do much about it
____4. I maintain a healthy diet
____5. I indulge in retail therapy and buy myself something
____6. I focus on the things that I control and accept the things I can’t
____7. I withdraw from everyone emotionally
____8. I find something funny to read or joke around
____9. I ignore the problem and hope it will go away
___10. I take time out and get away from the source of stress e.g.work
___11. I drink more alcohol than normal
___12. I take time to relax and unwind
___13. I take medicine to relax or sleep better
___14. I pray, meditate or use a specific method of relaxation
___15. I grab a cigarette or coffee
___16. I do some exercise
___17. I get irritable and lash out at others
___18. I confront the source of stress and look for a way to manage it
___19. I try to ignore the stress and just get on with things
___20. I put more time into a pastime that I enjoy
___21. I eat more than usual
___22. I seek conversation and support from my partner and / or friends

What do the results tell you?
Pat yourself on the back for any even-numbered answers that you recorded. These are the more constructive strategies that are helpful in reducing stress. Have a look also at any even numbered statements that you didn’t record. Can you incorporate these as well?

The odd numbered statements are less effective and in some cases unhelpful for managing stress. If you recorded lots of these then you might give some thought as to whether you need to make changes. You could start by experimenting with the even-numbered strategies.

Adapted from The Relaxation and Stress Reduction Workbook
by Martha Davis, Elizabeth Robbins Eshelman & Matthew McKay

Tags: dealing with depression, help for depression, living with depression, mental health, overcoming depression, self-help, someone with depression