Interventions in Stress Management Chapter 4

What is an intervention?

► Intervention – an activity that prevents a stressor/stressors from resulting in negative consequences ► What might “negative consequences” be?

The Negative Consequences are the things that result from Selye’s Stage of Exhaustion, which are?

► Psychological discomfort ► Anxiety ► Various types of illness and disease (malnutrition, heart disease, ulcers, etc.) ► What might some other negative consequences be?

When is a stressor a stressor?

Cognitive Appraisal ► A stressor is only a stressor if it is perceived as such and causes the physiological arousal of a stress response (fight or flight) ► The process of perceiving and interpreting a stressor is called Cognitive Appraisal

Example of Cognitive Appraisal ► What might be a potential stressor? ► Likely response? ► Alternative response(s)?

► IT IS YOUR DECISION WHETHER OR NOT A LIFE SITUATION IS GOING TO BE STRESSFUL OR NOT!!

Stress Model ► Life situation is presented ► Perceived as STRESSFUL ► Emotional arousal ► Physiological arousal ► Consequences (mentioned earlier)

ROADBLOCKS! ► INTERVENTION involves setting up “roadblocks” within the steps of the stress model

Roadblocks act as FILTERS ► Life situation (Roadblock) ► Perception/Cognitive Appraisal yields stress (Roadblock) ► Emotional arousal (Roadblock) ► Physiological arousal (Roadblock) ► Consequences (Roadblock)

REMEMBER… ► It is not possible, or even desirable, to ELIMINATE all stress. ► The goal is stress management through modifying perception (cognitive appraisal) AND the use of “roadblocks” in order to replace DISTRESS with EUSTRESS.

EUSTRESS ► Stress yields PERSONAL GROWTH (eustress) Example? ► Stress leads to BENEFICIAL/POSITIVE BEHAVIOR (eustress) Example? ► Stress encourages PEAK PERFORMANCE (eustress) Example?

TAKING CONTROL AND RESPONSIBILITY ► Defensive, Explanations, Excuses, etc. ► When we respond in these ways, what are we doing?

ROADBLOCKS (skills and techniques) ► My frustration… ► Subjectivity and Individualization ► Trial and Error ► Empowerment and Change

Life Situation Interventions: INTRAPERSONAL Chapter 5

What does “intrapersonal” mean?

ESTABLISHING INTERVENTIONS ► First is gaining SELF-AWARENESS regarding our patterns of stress management ► Journaling (see pg. 74)

ELIMINATING UNNECESSARY STRESSORS ► Through examining our behavior/stress management PATTERNS, we can begin to see what stressors can be EASILY REMOVED. ► Examples of something “easily removed”? ► What might we need to be aware of regarding…?

NUTRITION ► An unbalanced diet can lead to decreased stress management capacities and potentially result in disease (book describes cancer and heart disease)

NUTRITION cont. ► Pseudostressors or Sympathomimetics ► Examples of pseudostressors? ► Balanced Diet (remember…)

Vitamin – Stress Cycle ► Stress => Depletion of Vitamins B and C ► Depletion of B & C => anxiety, depression, insomnia, muscle weakness, and/or stomach problems ► Depletion also => less production of stress- fighting adrenal hormones =>

► BODY LESS CAPABLE OF RELIEVING STRESS ► What is the point here?

SUGAR ► Consumption of sugar=> ► Body needs Vitamin B to break down sugar=> ► Less stress-fighting adrenal hormones=> ► What?

SALT ► Consumption of Salt=> ► Water Retention=> ► Higher Blood Pressure=> ► Potentially Less Stress Resistance and Greater Risk of Health Problems

NUTRITION ► What is the point?

ELIMINATING UNNECESSARY STRESSORS ► Noise can raise blood pressure, increase heart rate, and cause muscle tension (what is white noise?) ► Life Events (perception-what about it?; social support; Life-Events Scale on pg ) ► Hassles (everyday-what do we know?; Scale on pg. 90 & 91; identify & eliminate)

DISCUSSION TOPIC (time permitting) ► What impact does the media have on our perceptions of weight, nutrition, beauty, etc.?

Finishing Touches ► Group Formation and activities on Wed. ► Topics chosen on 9/19 ► Reminder for Journaling