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Intrapersonal Interventions. Ways to lower your stress level without need to involve others. Eliminate as many dis-stressors from your life as is feasible Diary/journal technique: Identify stressors, their effect on you, and your response Detailed journal model in text, p. 74

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Ways to lower your stress level without need to involve others l.jpg
Ways to lower your stress level without need to involve others

  • Eliminate as many dis-stressors from your life as is feasible

  • Diary/journal technique: Identify stressors, their effect on you, and your response

    • Detailed journal model in text, p. 74

    • Aims at identifying stressors that can be eliminated

  • Class assignments 1 and 2: Identifying how time is spent in relation to one’s goals

  • Knowing the costs in time for activities facilitates decision-making and helps identify imbalances


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Nutrition and Stress others

  • saturated fats  high blood cholesterol  clogged arteries  insufficient oxygen in heart  parts of the heart die = heart disease

  • Production of cortisol (a stress hormone) requires vitamins

  • Chronic stress depletes vitamins, esp. B & C

  • Breaking down sugar and processed flour also requires vitamins

  • Stress can interfere with calcium absorption

  • Salt: Contributes to high blood pressure

  • Caffeine: “pseudostressor”


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Today’s trivia question: others

  • Synthetic motor oil has a “magic ingredient” which sticks to metal surfaces much better than mineral (petroleum) oils. As a result, these metal surfaces are always partially lubricated, even when the engine is “cold” and oil is not yet flowing through the engine.

  • What is that magic ingredient?


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Question: others

  • What is the name of the convenient snack (the one that stores well without refrigeration and can be eaten anywhere without preparation) which is also

    • healthy

    • low-cost

    • low-fat

    • low-salt

    • low-sugar

    • great-tasting


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Body Mass Index others

  • Body Mass Index chart, pp. 80-81

  • "Desirable:" 21-23 females, 22-24 males

  • Too little food: anorexia/bulimia  harmful imbalances

  • Role of mass media in promoting distorted body images

  • Low-carb craze diets at odds with USDA nutritional pyramid


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The manifold perils of noise others

  • Raises blood pressure, heart rate, muscle tension

  • Related to job satisfaction

  • Less conscious awareness of stable or "background" noise

    • when was the last time you hear a car alarm?

  • Conscious awareness is not required for the noise to be harmful

  • Noise reduction starts in the home

  • Relaxing sounds: usually nature or soft sounds


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Life Events others

  • Scale, see text pp. 83 - 85

  • Numbers measure an average of perceptions, not the actual event

  • Life-change units (LCU) correlated with illness

  • December holidays: peak time for crisis

  • Some events controllable, others not

  • Moderating factor: social support


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Hassles and Chronic Stress others

  • Scale, see text pp. 90 – 91

  • Cumulative effect of hassles is often regarded as more influential on stress and personal adjustment than life events.

  • Interpersonal hassles seem especially taxing:

    • The woman who balances her checkbook at the ATM machine while you wait in line to withdraw cash.

    • The auto mechanic who rolls his eyes while describing all the work your car needs when you bring it in for a routine oil change.

    • College instructors who actually expect you to stop and write down what you’re doing every 15 minutes of the day.


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Uplifts others

  • The opposite of hassles, “uplifts” are minor enjoyable daily events.

  • Identifying and appreciating uplifts is a cornerstone of emotional health.


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Success Analysis others

  • As Greenberg proposes it, a structured activity.

  • However, success analysis does not require detailed journaling in order to work. Regarding any one event, simply ask yourself:

    • What did you do that worked? (Do more of it.)

    • What did you do that didn't work? (Try something different.)


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Success Analysis (cont’d) others

  • Please do not blindly accept every idea that is offered to you in this class.

  • At the top of p. 89, a list of possible definitions of “success” is presented.

  • How could a person become less happy and more stressed as a result of “buying in” to some of those definitions?


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Thought for the day others

  • If your personal definition of “success” hinges on external events (such as what other people think or do)…

  • Get ready for a bumpy ride, because your self-esteem is about to go on a roller coaster!


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