The Glazer-Stress control lifestyle questionnaire

Transcription

1 The Glazer-Stress control lifestyle questionnaire There is a particular style of behaving and thinking that seems to make people at higher risk of being stressed. This has been called various things, like hurry sickness or Type A Behaviour. Common characteristics of Type A behaviour are: Being aggressive and irritable Being competitive Having a high need to achieve Always being in a hurry Being fast moving Doing many things at the same time Ignoring signs of stress Being impatient Most of us show some signs of Type A Behaviour. However, too much Type A Behaviour can be bad for your health. The opposite of this has been called Type B Behaviour. People who engage in this behaviour tend to be more easygoing and relaxed. They are less likely to become agitated or uptight. Also, they are less likely to neglect leisure activities. For Type B s, personal worth and success is based on a much broader range of factors than what they produce, do or achieve. Often, in situations where there is little pressure, Type A s and Type B s will behave and respond in a similar way. Where striking differences tend to show up is in pressure situations. Indeed, Type A s tend to produce more stress hormones and, in general, show a heightened stress response when they are agitated. The more stressed they are, the more Type A behaviours they are likely to display. How does my personality affect my stress tendencies? Purpose: To identify where you fall on the Type A - Type B continuum. Result: You will determine whether your personality falls in the Type A or Type B range. If your scores are in the Type A range, you might wish to consider how to begin to moderate certain aspects of your personality. 1

2 SELF-EVALUATION: THE GLAZER- STRESS CONTROL LIFE-STYLE QUESTIONNAIRE As you can see, each question below is composed of a pair of adjectives or phrases separated by a series of horizontal lines. Each pair has been chosen to represent two kinds of contrasting behaviour. Each of us belongs somewhere along the line between the two extremes. Circle where you think you belong between the two extremes. Some of these questions are concerned with work experience. If you are not working, alter the question so it refers to your home life. 1. Doesn t mind leaving things temporarily Must get things finished once started 2. Calm and unhurried about appointments Never late for appointments 3. Not competitive Highly competitive 4. Listens well, lets others finish talking Anticipates others in conversation (nods, interrupts, finishes off sentences) 5. Never in a hurry, even when pressured Always in a hurry 6. Able to wait calmly Uneasy when waiting 7. Easy going Always going full speed ahead 8. Takes one thing at a time Tries to do more than one thing at a time 9. Slow and deliberate speech Vigorous and forceful in speech 10. Concerned with satisfying self, Wants recognition from others about a job not others well done 11. Slows things down Does things as fast as possible 2

3 12. Easy going Hard driving 13. Expresses feelings openly Holds feelings in 14. Has a large number of interests Few interests outside work 15. Satisfied with job Ambitious wants quick advancement on job 16. Never sets own deadlines Often sets own deadlines 17. Feels limited responsibility Always feels responsible 18. Never judges things in terms of numbers Often judges things in terms of numbers (how many, how much) 19. Casual about work Takes work very seriously (works weekends, brings work home) 20. Not very precise Very precise This questionnaire was designed by Dr Howard Glazer for Philip Goldberg s Executive Health (Business week Books 1978). 3

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5 SELF-EVALUATION: THE GLAZER STRESS CONTROL LIFESTYLE QUESTIONNAIRE What your score means Total your score across the 20 questions. The lowest possible score is 20, the highest possible score is 140. Now, look at the following list to identify where you fall along the Type A - Type B continuum. Total Score Type A1 Your behavioural style is Type A. Continuing to behave in this way may make you prone to heart problems. It is worth considering altering aspects of your behaviour towards a less Type A lifestyle A2 You are in the direction of being prone to heart problems, but your risk is not as high as A1. You should, nevertheless, pay careful attention to the advice to Type A s AB You have a mixture of A and B behaviour patterns. This is a healthier pattern than either A1 or A2 but you have the potential for slipping into Type A behaviour. So, you should be aware of the risk attached to changing your behaviour towards a more Type A lifestyle B2 Your behaviour is on the less cardiac-prone end of the spectrum. You are likely to be generally relaxed and to cope adequately with stress B1 Your behaviour tends to be at the extreme end of non cardiac-prone. It shows few, if any, of the reactions associated with heart problems. This questionnaire will give you some idea of where you stand with regard to Type A behaviour. The higher your score, the more you may be putting yourself under some risk of stress-related health problems. Remember, however, that even Type B people occasionally slip into Type A behaviour, particularly at times of change or crisis, and that these patterns of behaviour can change over time. 5

6 Changing Type A Behaviour If you find that you are someone who displays a high level of Type A behaviour, you may wish to consider ways of altering your lifestyle and coping strategies. In order to begin this process, it can be helpful to think of your Type as a habitual behaviour pattern, rather than as a stable part of your personality. Behaviour patterns can be altered and modified over time. Research has found that it is indeed possible to make such changes. For example, Dr Milton Friedman has worked with Type A s who had already had heart attacks; in a 5 year study if Type A s adopted healthier lifestyles, they were less likely to have subsequent attacks. This was particularly the case for those individuals who learned to relax, to monitor their stress responses and who learned to set realistic goals and expectations. Of course, it is not necessarily essential, or indeed, helpful to aim to eradicate Type A behaviour completely. A balance between extremes can be a sensible goal. Our competitiveness and need to achieve can be important motivators and help us to get through the various demands and challenges in our lives. However, keeping Type A behaviour within reasonable limits is important, given its serious health consequences. Two particular ways of helping to modify Type A behaviour are drilling and cueing. In drilling the aim is firstly to increase our awareness of a particular Type A behaviour. Then, when we identify ourselves engaging in this behaviour, we might consider ways of replacing it with an alternative behaviour. For example, if we find ourselves compulsively doing more than one activity at a time, we could consciously choose one activity over the other and continue with that one more wholeheartedly. If we practice this over time, our tendency to do multiple tasks simultaneously will reduce. With cueing, the aim is to give ourselves clear reminders of our desire to change away from Type A behaviour. This can be particularly effective if they are visual reminders. For example, sticking labels on our desks, diaries, cars, lunch boxes or kitchen cabinets can be useful cues to remind us to engage in less stressful behaviours. 6

7 Steps towards a Healthier Lifestyle There are many ways in which you might consider adapting your behaviour in order to become less Type A. What you decide to change will depend very much on what you do now and what changes will fit in most comfortably with your existing lifestyle. However, in considering what to change, here are 21 specific steps towards a healthier non-type A lifestyle. 1. Set goals and priorities. There isn t time to do everything. Do the essentials, delegate what you can and forego the rest. 2. Do things that slow you down. For example, read books that make you think and do activities that require care rather than activities that can be rushed through. 3. Avoid making unnecessary appointments. Ask yourself whether that appointment that you have made is really useful or whether the same ends might be achieved in a less time demanding way (e.g. a telephone call or letter). 4. Avoid setting unachievable deadlines. Be realistic about your time schedules and allow yourself time to deal with the unpredictable hitches and snags that can frequently occur. 5. Learn to say no. Only take on that which you feel you have sufficient time to complete in an efficient and effective way. 6. Leave gaps between appointments. Appointments may over run, although you should avoid this where possible. Also, you need time to prepare yourself for the next appointment. 7. Do only one thing at a time. Avoid the temptation to engage in polyphasic behaviour. Doing something well and efficiently usually requires your whole attention. 8. Take as many stress-free breaks during the day as you can. Allow time for relaxation and recovery in order to recharge your batteries; for example, tea breaks. 9. Create a sanctuary at home. Let home become a place to retreat, rather than just a place of more work. 10. Spend some time alone each day, doing nothing, even if only for a few minutes. 11. Learn to relax. Develop the skill of being able to relax wherever and whenever you need to. 12. Accept that you do not always have to be right. This can really help to take the pressure off yourself. Consider whether you are adopting a doublestandard, expecting more of yourself than you would of others. 7

8 13. Give more thought to the needs of others. Rather than making assumptions about what others think, feel and need, allow yourself time to think things through from their perspective. This can help to reduce conflict and lead to more efficient working. 14. Restrain yourself from constantly talking. Really listen to others and avoid finishing their sentences for them. 15. Learn to enjoy food. Many type A s wolf food down rather than taking the time to enjoy the taste of it. 16. Use traffic jams and other potentially irritating situations to take some deep breaths and relax. 17. Consider avoiding people or events which create stress. If certain situations or people irritate you, then make alternative arrangements. 18. Before rushing into a new task, consider both whether it is really important and also the best way to accomplish it. 19. Negotiate with those with whom you live on who does what at home, in order to minimise conflict and resentment. 20. Plan leisurely non-structured holidays and breaks. Set up breaks that do not involve time schedules but do allow for spontaneity. Perhaps go on holiday without wearing a watch let your body find its own pace and time schedule. 21. Relieve stress through exercise, relaxation and laughter. Have fun! Type A Behaviour: An Action List Consider all of the ways in which you display Type A behaviour at the moment. List up to 10 ways in which you can reduce your level of Type A behaviour and/or increase your level of Type B behaviour

9 Now, select from that list the 3 most important changes that you wish to make. Taking each of these changes in turn, consider the following: A. One change that I want to make is: I shall begin to make that change from: The way(s) in which I shall ensure that this change takes place are: Those people that I need to inform about my planned change are: The ways that I shall monitor that my planned change has taken place are: B. One change that I want to make is: I shall begin to make that change from: The way(s) in which I shall ensure that this change takes place are: Those people that I need to inform about my planned change are: The ways that I shall monitor that my planned change has taken place are: 9

10 C. One change that I want to make is: I shall begin to make that change from: The way(s) in which I shall ensure that this change takes place are: Those people that I need to inform about my planned change are: The ways that I shall monitor that my planned change has taken place are: Health Psychology Service March 2012 Compliments, comments, concerns or complaints? If you have any comments, concerns or complaints and you would like to speak to somebody about them please telephone Are we accessible to you? This publication is available on request in other formats (for example, large print, easy read, Braille or audio version) and languages. For free translation and/or other format please call extension 5587, or us communications@dchs.nhs.uk 10