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Life-Situation Interventions: Intrapersonal
Transcript of Life-Situation Interventions: Intrapersonal
Focusing on what is between you and you, rather than between you and others
The aim of this chapter: To help us prevent stress in the first place, but recognizing that stress is unavoidable, to help us cope better with the stress that we do encounter. Eliminating Unnecessary Stressors Find out what it is that causes the stress
for example : Driving on a major, crowded road? You could do something like
Focus on the scenery (perception level)
Relaxation, such as meditation to manage feelings like frustration (emotional arousal level)
Choose another road to drive on (life situation level) Stress Management You can not eliminate all stressors
Attempting at stress management is your best choice
Your goal should be to eliminate as many distressors as possible Stress Diary A good way to manage your stress and be able to look at the progress is a Stress Diary. A stress diary should have about 7 components for a day. Keep the diary for 3 weeks.
1. Stressors for that day
Routine stressors (often)
Unique stressors (Not often)
Psychological ( fear, anxiety, confusion)
Physiological (Persperation, muscle tension)
Behavioural ( became aggressive, called a friend)
3. means of coping with each stressor
4. better means of coping that might have been attempted
5. relaxation techniques tried that day
6. how those techniques worked
7. sensations during that day
Bodily sensations ( headache, stomach pain, backache
Mind sensations ( anxiety attack, feelings of insecurity, sense of being rushed) After the 3 weeks are over all the information you've gathered is now data. Ask yourself these following questions
What stressors do you frequently experience?
Which routine stressors can you eliminate? How?
How does your body typically respond to stressors?
How does your psyche typically respond to stressors?
What do you typically do when confronted with a stressor?
Are there any coping techniques that you use more than others?
Do these techniques work for or against you?
Are there any coping techniques that you believe would be helpful but you don't use them often?
Are there any particular relaxation techniques more effective than others?
Summarize what you will do as a result of recording and analyzing the diary. Be specific; for example, rather than state that you will relax more, describe when and where and method.
Being able to see and recognize the data will give you an insight on what can be eliminated and ways to do so and help you cope, with a better understanding. Nutrition and Stress Health Complications
Anorexia Nervosa-To stressed to eat
Bulimia-Binging on carbohydrates high in sugar and fat, thereby depriving themselves of nutrient rich foods, Purging getting rid of nutrients consumed.
Coronary Heart Disease- heart attack, needing bypass
Obesity-Over eating Foods to Avoid Due to the fact that we live in a high stress, fast paced society people have a tendency to turn food that seems more convenient. Unhealthy eating habits may lead skipping meals, eating fast foods on regularly basis, too much processed foods cause stress. Additional, stress may make the body crave foods that are high in fats and sugars, for example:
Refined Sugars- Chocolate, Any types of candy, white sugar, baked goods
Caffeine(tea, coke, coffee, energy drinks)
Poly-saturated fats- Fast Food, Deep Fried, Processed Foods
Large quantities of red meat- steak, roast beef Good Nutrition -Maintaining a balanced diet helps ensure you the proper nutrients to live a healthy life style. This will greatly improve your ability manage stress.
Eat breakfast, lunch, and dinner
Eat meals and snacks at regular intervals; avoid long periods without food. This helps sustain a consistent level of energy and endurance
Eat well-balanced meals
Eat sustainable amounts of food from each of the food groups
Eat healthy snacks
Drink lots of water
Less amounts of sugars and caffeine Techniques to Dealing with Stress Once you’ve figured out what is causing you stress, than the next step you can than go and figure out different activities that can put your mind and body at ease. Each individual will have their own preference as to what helps them cope, here are some examples you could try:
Taking a minute to just breath
Listening to music
Visualizing a tropical setting
Take a break!
Go for a walk
Expressing your feelings by talking to someone close or by writing down in a journal how you feel Noise and Stress Can raise your blood pressure, heart rate, and can lead to muscle tension
Result’s in sleep disturbance, headaches, and hypertension Decibels Noise is measured in decibels.
At 85 decibels your stress responses develop
Anything above 90 decibels can result in hearing loss/damage Change in life events can't cause illness or disease by itself.
Stress happens when you are knocked out of a routine.
Maintain a daily routine. Life Events and Stress Hassles and Chronic Stress Every day hassles are more detrimental to health than major life events.
Hassles: Daily interactions with the environment that were essentially negative. Ex. Losing a wallet
Absence of uplifts – positive events we interpret in ways that make us feel good - would also be related to ill health. People Perceive events differently... One that would be considered major to someone could be deemed inconsequential to another.
College students have said that their most severe hassles are:
Physical appearance Success Analysis Success need not be left to chance, YOU have the power to make it happen.
Success will lead to improved self esteem, while lack of success will lead to diminished self esteem which is a major STRESSOR.
Success is multifaceted. What you view as success, others might not.. Success Analysis (cont'd) Success could be defined as achieving independence.
Ex. Owning your first car OR it could be defined as competing and winning.
Ex. Winning a scholarship to college.
Some other ways a person could define success are:
Learning a new skill
Getting recognition from others
Being happy Give yourself an edge to secure success
Increase your chances of being successful Summary Good nutrition may help in managing stress. Foods should be eaten from a variety of sources. Eating the recommended amounts of food from the food pyramid groups is one way of ensuring that you eat a balanced diet.
Maintaining nutritional health by practices such as consuming less saturated fat and alcohol and eating more fiber and cruciferous vegetables may also reduce stressors in your diet.
Food substances that produce a stress-like response are called pseudo stressors or sympathomimetic, since they mimic sympathetic nervous system stimulation. Foods containing caffeine are examples of these substances. Summary (cont'd) Stress may deplete the B complex and C vitamins; in the case of chronic stress, the diet may require supplementation with vitamins and minerals. Ingestion of sugar and processed flour may make this situation even worse, since both of these use up valuable nutrients when the body metabolizes them.
To manage stress better, limit intake of caffeine, sugar, and foods containing processed flour that has not been enriched. During stressful times, consider vitamin supplementation.
Noise can be either distressing or relaxing. Noises louder than 85 decibels usually elicit a stress response, and prolonged exposure to sounds above 90 decibels can result in hearing damage. White noise is used to drown out disturbing noises while one is trying to relax. Thank you for your time and attention References: Ashley Langel & Reanne Bootsma
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