1. © 2011 McGraw-Hill Higher Education. All rights reserved. Life Situation Interventions: Intrapersonal Chapter 5

2. Chapter Overview Eliminating unnecessary stressors Eliminating unnecessary stressors Nutrition and stress Nutrition and stress Noise, life events, hassles and stress Noise, life events, hassles and stress Determining what success means to you Determining what success means to you © 2011 McGraw-Hill Higher Education. All rights reserved.

3. Intrapersonal: What Is Between You and Yourself? A management system for adjusting your life is described A management system for adjusting your life is described If followed, will lead to a healthier and happier life If followed, will lead to a healthier and happier life © 2011 McGraw-Hill Higher Education. All rights reserved.

4. Eliminating Unnecessary Stressors Start at the top of the stress theory model Start at the top of the stress theory model Identify and eliminate as many distressors as possible (e.g., keep a three-week diary for identifying stress components) Identify and eliminate as many distressors as possible (e.g., keep a three-week diary for identifying stress components) Use the diary to identify patterns Use the diary to identify patterns © 2011 McGraw-Hill Higher Education. All rights reserved.

5. The Stress Diary (Figure 5.1) © 2011 McGraw-Hill Higher Education. All rights reserved.

6. Stress and Nutrition Relationship between the two is still unclear Relationship between the two is still unclear To be healthy, eat a balanced diet according to MyPyramid To be healthy, eat a balanced diet according to MyPyramid A balanced diet has a variety of nutrients (carbohydrates, fats, protein, vitamins, minerals, and water) A balanced diet has a variety of nutrients (carbohydrates, fats, protein, vitamins, minerals, and water) Stress can lead to eating disorders (anorexia nervosa, bulimia) Stress can lead to eating disorders (anorexia nervosa, bulimia) Eating too much or too little can cause stress Eating too much or too little can cause stress © 2011 McGraw-Hill Higher Education. All rights reserved.

7. MyPyramid (Figure 5.2) © 2011 McGraw-Hill Higher Education. All rights reserved.

8. Stress and Nutrition (cont.) Reducing saturated fats and increasing fiber and Vitamin A and C can reduce risk of heart disease and certain cancers 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 Avoid an overemphasis on dieting or following unhealthy diets © 2011 McGraw-Hill Higher Education. All rights reserved.

9. Pseudostressors Food substances that produce a stress response Food substances that produce a stress response Caffeine is a sympathomimetic agent Caffeine is a sympathomimetic agent Sympathomimetics stimulate the sympathetic nervous system Sympathomimetics stimulate the sympathetic nervous system This creates a pseudostress response and makes a stress response more likely This creates a pseudostress response and makes a stress response more likely © 2011 McGraw-Hill Higher Education. All rights reserved.

10. Vitamins and Minerals Chronic stress depletes vitamins from our bodies, especially B complex vitamins and vitamin C Chronic stress depletes vitamins from our bodies, especially B complex vitamins and vitamin C Vitamins are needed for production of adrenal hormones Vitamins are needed for production of adrenal hormones Vitamin depletion can worsen the stress response, creating a vicious circle Vitamin depletion can worsen the stress response, creating a vicious circle © 2011 McGraw-Hill Higher Education. All rights reserved.

11. Did You Know? Chronic stress can deplete the vitamins we take into our bodies, particularly the B-complex vitamins and vitamin C Chronic stress can deplete the vitamins we take into our bodies, particularly the 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 A deficiency in B-complex vitamins and vitamin C can lead to anxiety, depression, insomnia, muscular weakness, and upset stomach © 2011 McGraw-Hill Higher Education. All rights reserved.

12. Vitamins and Minerals (cont.) Stress interferes with calcium absorption and increases excretion of potassium, zinc, copper, and magnesium Stress interferes with calcium absorption and increases excretion of potassium, zinc, copper, and magnesium Salt can increase blood pressure, resulting in even greater pressures during stress Salt can increase blood pressure, resulting in even greater pressures during stress © 2011 McGraw-Hill Higher Education. All rights reserved.

13. Relationship of Sugar to Stress Vitamin B is needed to break down sugar Vitamin B is needed to break down sugar Sugar reduces production of adrenal hormones Sugar reduces production of adrenal hormones Large amounts can result in hypoglycemia Large amounts can result in hypoglycemia Chronic stress can burn out beta cells, resulting in reduced production of insulin Chronic stress can burn out beta cells, resulting in reduced production of insulin © 2011 McGraw-Hill Higher Education. All rights reserved.

14. Noise and Stress Noise can increase blood pressure, heart rate, and muscle tension Noise can increase blood pressure, heart rate, and muscle tension Related to job dissatisfaction Related to job dissatisfaction Results in irritation, anxiety, headaches, increased blood pressure, and sleep problems Results in irritation, anxiety, headaches, increased blood pressure, and sleep problems At 85 decibels, stress responses develop At 85 decibels, stress responses develop “White noise” is used to drown out other noise “White noise” is used to drown out other noise © 2011 McGraw-Hill Higher Education. All rights reserved.

15. Common Sounds and Their Decibel Ratings (Figure 5.4) © 2011 McGraw-Hill Higher Education. All rights reserved.

16. Life Events and Stress G.E. Anderson developed a life events scale to measure stress (Lab 5.2) G.E. Anderson developed a life events scale to measure stress (Lab 5.2) Holmes & Rahe developed a second scale for identifying unhealthy life events (Lab 5.3) Holmes & Rahe developed a second scale for identifying unhealthy life events (Lab 5.3) Various researchers showed social support is an effective roadblock to stress Various researchers showed social support is an effective roadblock to stress Kanner hypothesized that daily hassles are more detrimental to health than major life events Kanner hypothesized that daily hassles are more detrimental to health than major life events © 2011 McGraw-Hill Higher Education. All rights reserved.

17. How to Achieve Success? Use the success chart Use the success chart Success is multi-faceted and is in the eyes of the beholder Success is multi-faceted and is in the eyes of the beholder Other views of success are based on competing and winning Other views of success are based on competing and winning Identify what “success” means to you and how to achieve this by using your strengths Identify what “success” means to you and how to achieve this by using your strengths © 2011 McGraw-Hill Higher Education. All rights reserved.

18. Success Chart (Table 5.3) © 2011 McGraw-Hill Higher Education. All rights reserved.

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