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					Chapter Five
Eliminating Unnecessary Stressors
 Start at the top of the stress theory model
    Identify and eliminate as many distressors as possible.
 Use a diary to identify generalizations
    Routine stressors (experienced often)
    Unique stressors (seldom experienced)
    Reactions to each stressor (physiological/psychological)
    Means of coping
    Evaluation of coping techniques
Stress and Nutrition
 Relationship between the two is still unclear
 To be healthy, eat a balanced diet according to My
  Pyramid (Figure 5.2)
 A balanced diet is one that has a variety of
  nutrients (carbohydrates, fats, protein, vitamins,
  minerals, and water)
 Stress can lead to eating disorders (anorexia
  nervosa, bulimia)
 Eating too much or too little can cause stress
Stress and Nutrition (cont.)
 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
Intrapersonal Intervention
 Nutrition and Stress
   Sympathomimetics-food substances that produce
   a stresslike response (pseudostressors)
   Stress / vitamins-stress depletes vitamins
   Sugar / processed flour-must use B-complex
   vitamins to use/ break down.
   Salt-can develop high blood pressure.
 Food substances that produce a stress response
 Caffeine is a sympathomimetic agent
 Sympathomimetics stimulate the sympathetic nervous
 This creates a pseudostress response and makes a
  stress response more likely
Vitamins and Minerals
 Chronic stress depletes vitamins from our bodies,
  especially B complex vitamins and vitamin C
 Vitamins are needed for production of adrenal
 Vitamin depletion can worsen the stress response,
  creating a vicious circle
Relationship of Sugar to Stress
 Vitamin B is needed to break down sugar
 Sugar reduces production of adrenal hormones
 Large amounts can result in hypoglycemia
 Chronic stress can burn out beta cells, resulting in
  reduced production of insulin
 If you are the “traditional” college student make sure
  you have done Lab 5.2 page 96. The “nontraditional”
  college student do lab 5.3 page 97.
 Life events have the ability to lead to stress and illness,
  depending on how we perceive those events. People
  who are experiencing more stress usually report more
  illness and disease than those with little stress.
 View your live events and find ways or means to reduce
  your stresses. Sometimes making your life more
  routine can help.
Intrapersonal Intervention
 Noise and Stress
   Disturbing noise
   Reducing noise
   Relaxing noise
Noise and Stress
 Noise can increase blood pressure, heart rate,
  and muscle tension
 Related to job dissatisfaction
 Results in irritation, anxiety, headaches,
  increased blood pressure, and sleep problems
 At 85 decibels, stress responses develop
 “White noise” is used to drown out other noise
Intrapersonal Intervention
 Hassles
   Daily interactions that are essentially
    negative. Because of their chronic nature
    they could take a significant toll on ones
 Success analysis
    Success will breed success and self-esteem
    Set yourself up to be successful, YOU ARE IN