A Study on Stress Trigger And impact of its management of indian

railways Questionnaires
1. Name of the respondent:

2. Address:

3.Age:

20-30 30-40 40-50 50-60

4.Gender:

Male Female

5.Are you working anywhere in full time or part time?

No Full-time Part-time

6.What class are you in?

Freshman Sophomore Junior Senior Graduate Student

7.Incomer of the respondent

Below 15000 15000-20000 20000-25000 25000-30000

8.What is you major?

9.Living away from home

No stress Slight stress Average Above average

Stress trigger in working areas:

1. Job

No stress Slight stress Average Above average

2. Grades

No stress Slight stress Average Above average

 3. Workload/Classes

No stress Slight stress Above average

4. Not enough time

No stress Slight stress Average Above average

5. Not being happy

No stress Slight stress Average Above average

6. Do you work well under stress?

yes no

7. Rate you personal level of stress in your life on average

No stress Slight stress Average Above average

8. How do you feel at your present level of stress? (Check all that apply)

Hostile Panick Anxious/worrying Focused

9. Are you comfortable at your present level of stress?

yes no

10. How do you deal with stress? (Check those that you engage in the most)

Exercise Talk to friends Listen to music Sleep

11. How effective do you find your present coping mechanisms

Not at all Slightly Okay Good Excellent

II.Time management : Claryifying Values , Making decision & Setting

goals

• Time management is an effective tool for coping with symptoms of stress

such as
1. feeling out of control.
2. tense muscles.
3. values clarifications
4. 1 and 2
5. all the above
• Values clarification is a process of
1. self discovery
2. hardiness
 3. self-responsibility
• Reffiriming your values contributes to the ___________ component of
hardiness
1. control
2. commitment
3. challenge
4. wellness
• The goal of ime management is to have a minute by minutes schedule to
effectively use your time.
1.true
2.false

III.Problem solving techniques:

• Learning to relax is the most direct and effective way to cope with most
stressor.
1.true
2.false
• Seeking social support is not always an adaptive coping style .
1.true
2.false
• Braningstorming adds stress to the problem solving process because it
consider a wide range of possibilities
1.true
2.false
• Evalutings your options in probem solving process is primarily a left
brained , logical approach
1.true
2.false

IV. The fight or flight response : Survival of the Most stressed

• The stress response produces physical changes that

1.inhibit an organism from coping with a threat .
2. are harmful to the cardiovascular system .
3. improve an organism ability to cope with a physical threat .
4. assist with the relaxation response.
• The first and fastest response to snarling pit bull is
1. the nervouse system .
2. the endocrine system.
3. the brain system.
4. the hypothmalamus.
• Which hormones mimic the effects of the sympathetics nervous system?
1.glucocorticoids
2. thyroids
 3.antidiuretic
4.catecholamines
• The nervous system can stimulate or inhibit the release of hormones , while
hormones can stimulate or inhibit nerve impulses.
1.true
2.false

V. REACTIVITY AND INCREASING SELF AWARENESS ?

• I spend so long at work that my outside relationships are suffering.

1. Not at all
2. Sometimes
3. Most of the time
• I'm so busy I find it increasingly difficult to concentrate on the job in front of
me.
1. Rarely
2. Sometimes
3. Most of the time
• I always get a good night's sleep without worrying about work
1. Most of the time
2. Sometimes
3. Rarely
• Recently I've found it more difficult to control my emotions.
1. Not at all
2. Sometimes
3. Most of the time
• I feel tired during the day:
1. Very rarely
2. Sometimes
3. Most of the time

VI. Hardiness confronting procrastination ?

• I am not in control of the success or failure I make of my life.

1. I strongly disagree
2. To some extent
3. I strongly agree
• I accept that my work has and will change and welcome the opportunities
this gives me.
1. I strongly agree
2. To some extent
3. I strongly disagree
• I have someone at work or outside it who I can confide in.
1. I can be totally honest with that person/those people
 2. I have to be careful with what I say to that person/those people
3. I have no-one I can confide in
• If there's a disagreement about work, I defer to other people's judgement
and abilities.
1. Rarely
2. Sometimes
3. Most of the time
• If a project I am working on fails
1. I learn from the experience and move on to the next job
2. I tend to brood over the failure for a long time
3. I blame myself whether it was my fault or not

Stress Questionnaire
Answer the following questions, then total your score using the guide at the
bottom.
Is your appetite poorer than usual at the moment? Yes No
Do you feel tired often? Yes No
Do you drink too much? Yes No
Do your family tell you that you fuss too much? Yes No
Do you suffer from odd aches, pain or muscle tension? Yes No
Are you inclined to think the worst of people ? Yes No

Do you worry about a large number of things? Yes No

Do you feel restless for no good reason? Yes No

Do you find yourself making 'silly' mistakes often? Yes No
Do you suffer from frequent headaches? Yes No
Do people who know you say you jump to conclusions too
Yes No
quickly?
Is your temper short? Yes No
Do you suffer from blurred vision or ringing in your ears? Yes No
Are you indecisive? Yes No
Is your sexual appetite good? Yes No
Are you a gloomy person? Yes No
Do you smoke too much? Yes No
Do you feel sad or low for no apparent reason? Yes No
Do you ever feel shaky or have muscle twitches? Yes No
Is your head ever filled with monotonous, repetitive thoughts? Yes No
Do you suffer from breathlessness? Yes No
Do you ever feel hopeless or helpless? Yes No
Do you ever feel like you simply can't cope anymore? Yes No
Do you suffer from indigestion, flatulence or nausea? Yes No
Are your relationships at work bad? Yes No
Is your concentration poor? Yes No
Do you feel incompetent at most things? Yes No
Are you ever aware of your heart racing or pounding? Yes No
Do you ever get chest pain? Yes No
Do you eat rapidly? Yes No
Do you miss routine appointments frequently? Yes No
Have you woken up worrying about things in the last month? Yes No
Do you have backache often? Yes No
Do you sweat or flush a lot? Yes No
Do you feel angry or frustrated with people often? Yes No
Do you feel irritable for no reason? Yes No
Are your relationships at home poor? Yes No
Do you sigh or yawn a lot? Yes No
Do you have high blood pressure? Yes No
Is it difficult to get out of bed every morning? Yes No

Reset Questionnaire

Give yourself one point for each YES answer.

Total your points in the following table
Blue Questions
Red Questions

Green Questions Reset Score

If you answered YES to Blue questions mainly, then your main reaction to stress is a
physical one. (Your body becomes upset when things get too much.)

If you answered YES to Red questions mainly, you tend to respond to stress by becoming
over emotional (angry, anxious or depressed).

If you answered YES to Green questions mainly, you usually respond to stress in a
behavioural way (the things you do, indicate to yourself and others that you are feeling
stress).

Rest & Exercise

Always
I have at least 7-8 hours of unbroken sleep a
night Occasionally

Never

Always
I do vigorous exercise (e.g swimming, cycling,
jogging etc) at least twice a week Occasionally

Never
 Always
I take time during the day to relax or do things
just for me Occasionally

Never
Finances & Time Managemant
Always
I stay out of financial debt Occasionally

Never

Always
I organise my time effectively Occasionally

Never
Leisure & Lifestyle
Always
I do one fun activity at least once a week Occasionally

Never

Always
I regularly attend club or social activities Occasionally

Never

Always
I have a faith or religion which helps me
through hard times. Occasionally

Never
Communicating
Always
I have one or more friends to confide in about
personal matters Occasionally

Never

Always
I can express my feelings when angry or
worried and don't avoid confrontations Occasionally

Never

I give & receive love & affection

Always

Occasionally
 Never

I talk to the people I live with about domestic Always

problems if and when they arise Occasionally
(e.g. chores and money)
Never
Diet
Always
I eat at least one healthy meal a day, including
fresh fruit or vegetables Occasionally

Never

I drink fewer than five units of alcohol a week Always

(1 unit=1 glass of wine, 1 shot of spirits or Occasionally
1/2pt of beer)
Never

Always
I drink fewer than three cups of coffee (or any
other caffeine-rich/diet drinks) a day Occasionally

Never
Health & Fitness
Always
I do not suffer from any major health
problems Occasionally

Never

Always
I am within 4 Kilo (approx. 9lb) of my ideal
weight Occasionally

Never

Always
I don't smoke/ I smoke less than 10 a day Occasionally

Never

Personal stress triggers

1. Family

No stress
 Slight stress

Average

Above average

2. Friends

No stress

Slight stress

Average

Above average

3. Health

No stress

Slight stress

Average

Above average

4. Sport

No stress

Slight stress

Average

Above average