Chapter Five
Eliminating Unnecessary StressorsStart at the top of the stress theory model
Identify and eliminate as many distressors as possible.
Use a diary to identify generalizationsRoutine stressors (experienced often)Unique stressors (seldom experienced)Reactions to each stressor
(physiological/psychological)Means of copingEvaluation of coping techniques
Stress and NutritionRelationship between the two is still unclearTo be healthy, eat a balanced diet according
to My Pyramid (Figure 5.2, p. 86)A balanced diet is one that has a variety of
nutrients (carbohydrates, fats, protein, vitamins, minerals, and water)
Stress can lead to eating disorders (anorexia nervosa, bulimia)
Eating too much or too little can cause stress
Stress and Nutrition (cont.)Reducing saturated fats and increasing fiber
and Vitamin A and C can reduce risk of heart disease and certain cancers
Avoid an overemphasis on dieting or following unhealthy diets
WWW.MYPYRAMID.GOV
Intrapersonal InterventionNutrition and Stress
Sympathomimetics-food substances that produce a stresslike response (pseudostressors)
Stress / vitamins-stress depletes vitamins
Sugar / processed flour-must use B-complex vitamins to use/ break down.
Salt-can develop high blood pressure.
PseudostressorsFood substances that produce a stress
responseCaffeine is a sympathomimetic agentSympathomimetics stimulate the sympathetic
nervous systemThis creates a pseudostress response and
makes a stress response more likely
Vitamins and MineralsChronic stress depletes vitamins from our
bodies, especially B complex vitamins and vitamin C
A deficiency in B-complex vitamins and vitamin C can lead to anxiety, depression, insomnia, muscular weakness, and upset stomach
Vitamins are needed for production of adrenal hormones
Vitamin depletion can worsen the stress response, creating a vicious circle
Relationship of Sugar to StressVitamin B is needed to break down sugarSugar reduces production of adrenal
hormonesLarge amounts can result in hypoglycemiaChronic stress can burn out beta cells,
resulting in reduced production of insulin
LIFE EVENTS AND STRESSWhat stress events-Lab 5.2 page 102. Are
your life events unhealthy- Lab 5.3 page 103.Life events have the ability to lead to stress
and illness, depending on how we perceive those events. People who are experiencing more stress usually report more illness and disease than those with little stress.
View your live events and find ways or means to reduce your stresses. Sometimes making your life more routine can help.
Intrapersonal InterventionNoise and Stress
Disturbing noiseReducing noiseRelaxing noise
Noise and StressNoise can increase blood pressure, heart
rate, and muscle tensionRelated to job dissatisfactionResults in irritation, anxiety, headaches,
increased blood pressure, and sleep problemsAt 85 decibels, stress responses develop“White noise” is used to drown out other
noiseMantra- a word that is the focus of meditation
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Intrapersonal InterventionHassles
Daily interactions that are essentially negative. Because of their chronic nature they could take a significant toll on ones health.
Lazarus states hassles may be more harmful than significant life events.
Lab 5.4 page 104 Success analysis
Success will breed success and self-esteemSet yourself up to be successful, YOU ARE IN CONTROL.Identify what “success” means to you and how to achieve
this by using your strengthsSocial Support- presence of significant others with whom
to discuss stressors.