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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
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
nutrition and stress
Nutrition and Stress
  • 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”
today s trivia question
Today’s trivia question:
  • 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?
question
Question:
  • 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
body mass index
Body Mass Index
  • 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
the manifold perils of noise
The manifold perils of noise
  • 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
life events
Life Events
  • 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
hassles and chronic stress
Hassles and Chronic Stress
  • 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.
uplifts
Uplifts
  • The opposite of hassles, “uplifts” are minor enjoyable daily events.
  • Identifying and appreciating uplifts is a cornerstone of emotional health.
success analysis
Success Analysis
  • 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.)
success analysis cont d
Success Analysis (cont’d)
  • 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?
thought for the day
Thought for the day
  • 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!