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.