1. Comprehensive Stress Management
Chapter 5

2. What is the significance of your current stressors?
Maintain a stress diary (chapter 5).
Analyze the data you have gathered.
What stressors do you commonly experience?
How do these stressors affect you physiologically and psychologically.
Do these stressors negatively affect your performance?
Can you do without some of these stressors?

3. Intrapersonal Life-Situation Interventions
Nutrition control
Noise control
Eliminate unnecessary stressors
Life events
Hassles

4. Nutrition Control A balanced diet is necessary for good health.
food pyramid
variety
balancing energy intake with output
Malnourishment can be due to
eating too much
eating too little
ingesting some nutrients in inappropriate amounts

5. Malnourishment may cause stress
Malnourishment can lead to illnesses that can cause stress
heart disease
cancer
obesity
anorexia nervosa
bulimia
Malnourishment can cause stress symptoms
caffeine
nicotine

6. Stress may cause malnourishment
The stress response requires greater use of
B Complex Vitamins
Vitamin C
The stress response also increases the excretion of
Calcium
Potassium
Zinc
copper
Magnesium

7. Food selection may affect the body’s physiology
Excess sugar ingestion
Processed flour
Excess salt (sodium) intake

8. In summary, good nutrition can
Eliminate stressors due to poor nutrition.
Help the body to better respond during stressful situations.

9. Noise can be a stressor
Most disturbing is noise that constantly changes in either
pitch
intensity
frequency
Noise can
increase blood pressure and heart rate
increase muscle tension
cause irritation and anxiety

10. Stressfulness of noise can be controlled by
Using earplugs when exposed to loud noise
Listening to music at a moderate volume
Using sound-absorbing materials in the home
curtains
carpeting
acoustic ceiling tiles
Keeping noise-making appliances away from common living spaces (bedroom, living room)
Living in areas distant from industrial plants, airports, and busy roadways

11. Some noises actually reduce stressfulness
White noise
Mantras
Certain forms of music

12. Eliminating unnecessary stressors
Changes due to major life events can be stressful
Anderson’s Life-Event Scale (text ch. 5)
Holmes & Rahe’s Social Readjustment Rating Scale (text ch. 5)
Higher scores = increased risk of illness or injury
Note that pleasant changes are also stressors (marriage, pregnancy, retirement)

13. Eliminating unnecessary stressors
When too many changes have already occurred:
avoid additional changes if possible, or
postpone changes if possible, or
plan ahead and prepare for the change
Social Support Network
Decreases susceptibility to consequences due to change
Family and strong friendships
provide input on how to deal with the changes
provide help in directly dealing with the changes
provide emotional support

14. Eliminating unnecessary stressors
Major life changes are not the only stressors.
Everyday hassles
are regularly occurring relatively minor negative situations
may be more detrimental to health
The Hassles Scale (text ch. 5)
Uplifts
are positive events that make us feel good
absence of uplifts may also be related to ill health
So, plan your day to reduce the hassles and include some uplifts (give yourself success).

15. Plan your day to:. consume a balanced diet. eliminate disturbing noise
Plan your day to: consume a balanced diet eliminate disturbing noise reduce the hassles and include some uplifts (give yourself success)