© 2011 McGraw-Hill Higher Education. All rights reserved. Life Situation Interventions: Intrapersonal Chapter 5.

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Life Situation Life Situation Interventions:Interventions:IntrapersonalIntrapersonal

Chapter 5Chapter 5

Chapter OverviewChapter Overview

• Eliminating unnecessary stressorsEliminating unnecessary stressors

• Nutrition and stressNutrition and stress

• Noise, life events, hassles and stressNoise, life events, hassles and stress

• Determining what success means to Determining what success means to youyou

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Intrapersonal: What Is Intrapersonal: What Is Between You and Yourself?Between You and Yourself?

• A management system for adjusting A management system for adjusting your life is describedyour life is described

• If followed, will lead to a healthier If followed, will lead to a healthier and happier lifeand happier life

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Eliminating Unnecessary Eliminating Unnecessary StressorsStressors

• Start at the top of the stress theory Start at the top of the stress theory modelmodel

• Identify and eliminate as many Identify and eliminate as many distressors as possible (e.g., keep a distressors as possible (e.g., keep a three-week diary for identifying three-week diary for identifying stress components)stress components)

• Use the diary to identify patternsUse the diary to identify patterns

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The Stress DiaryThe Stress Diary (Figure 5.1) (Figure 5.1)

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Stress and NutritionStress and Nutrition

• Relationship between the two is still unclearRelationship between the two is still unclear• To be healthy, eat a balanced diet according To be healthy, eat a balanced diet according

to MyPyramid to MyPyramid • A balanced diet has a variety of nutrients A balanced diet has a variety of nutrients

(carbohydrates, fats, protein, vitamins, (carbohydrates, fats, protein, vitamins, minerals, and water)minerals, and water)

• Stress can lead to eating disorders (anorexia Stress can lead to eating disorders (anorexia nervosa, bulimia)nervosa, bulimia)

• Eating too much or too little can cause stressEating too much or too little can cause stress

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MyPyramid MyPyramid (Figure 5.2)(Figure 5.2)

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Stress and Nutrition (cont.)Stress and Nutrition (cont.)

• Reducing saturated fats and Reducing saturated fats and increasing fiber and Vitamin A and C increasing fiber and Vitamin A and C can reduce risk of heart disease and can reduce risk of heart disease and certain cancerscertain cancers

• Avoid an overemphasis on dieting or Avoid an overemphasis on dieting or following unhealthy dietsfollowing unhealthy diets

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PseudostressorsPseudostressors

• Food substances that produce a stress Food substances that produce a stress responseresponse

• Caffeine is a sympathomimetic agentCaffeine is a sympathomimetic agent

• Sympathomimetics stimulate the Sympathomimetics stimulate the sympathetic nervous systemsympathetic nervous system

• This creates a pseudostress response This creates a pseudostress response and makes a stress response more and makes a stress response more likelylikely

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Vitamins and MineralsVitamins and Minerals

• Chronic stress depletes vitamins Chronic stress depletes vitamins from our bodies, especially B from our bodies, especially B complex vitamins and vitamin Ccomplex vitamins and vitamin C

• Vitamins are needed for production Vitamins are needed for production of adrenal hormonesof adrenal hormones

• Vitamin depletion can worsen the Vitamin depletion can worsen the stress response, creating a vicious stress response, creating a vicious circlecircle

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Did You Know?Did You Know?

• Chronic stress can deplete the Chronic stress can deplete the vitamins we take into our bodies, vitamins we take into our bodies, particularly theparticularly theB-complex vitamins and vitamin CB-complex vitamins and vitamin C

• A deficiency in B-complex vitamins A deficiency in B-complex vitamins and vitamin C can lead to anxiety, and vitamin C can lead to anxiety, depression, insomnia, muscular depression, insomnia, muscular weakness, and upset stomachweakness, and upset stomach

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Vitamins and Minerals Vitamins and Minerals (cont.)(cont.)

• Stress interferes with calcium Stress interferes with calcium absorption and increases excretion of absorption and increases excretion of potassium, zinc, copper, and potassium, zinc, copper, and magnesiummagnesium

• Salt can increase blood pressure, Salt can increase blood pressure, resulting in even greater pressures resulting in even greater pressures during stressduring stress

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Relationship of Sugar to Relationship of Sugar to StressStress• Vitamin B is needed to break down sugarVitamin B is needed to break down sugar

• Sugar reduces production of adrenal Sugar reduces production of adrenal hormoneshormones

• Large amounts can result in Large amounts can result in hypoglycemiahypoglycemia

• Chronic stress can burn out beta cells, Chronic stress can burn out beta cells, resulting in reduced production of insulinresulting in reduced production of insulin

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Noise and StressNoise and Stress

• Noise can increase blood pressure, heart Noise can increase blood pressure, heart rate, and muscle tensionrate, and muscle tension

• Related to job dissatisfactionRelated to job dissatisfaction

• Results in irritation, anxiety, headaches, Results in irritation, anxiety, headaches, increased blood pressure, and sleep increased blood pressure, and sleep problemsproblems

• At 85 decibels, stress responses developAt 85 decibels, stress responses develop

• ““White noise” is used to drown out other White noise” is used to drown out other noisenoise

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Common Common Sounds and Sounds and Their Decibel Their Decibel Ratings Ratings (Figure 5.4)(Figure 5.4)

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Life Events and StressLife Events and Stress

• G.E. Anderson developed a life events scale to G.E. Anderson developed a life events scale to measure stress (Lab 5.2)measure stress (Lab 5.2)

• Holmes & Rahe developed a second scale for Holmes & Rahe developed a second scale for identifying unhealthy life events (Lab 5.3)identifying unhealthy life events (Lab 5.3)

• Various researchers showed Various researchers showed social supportsocial support is is an effective roadblock to stressan effective roadblock to stress

• Kanner hypothesized that Kanner hypothesized that daily hasslesdaily hassles are are more detrimental to health than major life more detrimental to health than major life eventsevents

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How to Achieve Success?How to Achieve Success?

• Use the success chart Use the success chart

• Success is multi-faceted and is in the Success is multi-faceted and is in the eyes of the beholdereyes of the beholder

• Other views of success are based on Other views of success are based on competing and winningcompeting and winning

• Identify what “success” means to you Identify what “success” means to you and how to achieve this by using your and how to achieve this by using your strengthsstrengths

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Success ChartSuccess Chart (Table 5.3)(Table 5.3)

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Life Situation Life Situation Interventions:Interventions:IntrapersonalIntrapersonal

Chapter 5Chapter 5

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