Stress Intervention: Intrapersonal

(A) Eliminating Unnecessary Stressors

The first thing we have to do before eliminating unnecessary stressors is to recognize the stressors to be either routine stressors (experienced often) or unique stressors (seldom encountered), and their effects on our life. Then, we can carry out suitable stress management techniques accordingly.

It is advisable to keep a daily record of all the stressors we encountered, our coping techniques and their effectiveness. Summarize and analyze the records after three weeks. Find out which stressors needed to be eliminated or which stressful behaviors needed to be changed, as well as which time of the day, place and method of relaxation are suitable to us. Tailor a relaxation program according to our lifestyle, abilities, and unique circumstances, and create a set of rules for adhering the program. Perform it in a sequential step. Reward ourself if we could follow our program because it can increase our motivation to continue. We can set up a reminder system, for instance, we can write down the things we need to do on the calendar or dairy so as to let us to manage our things effectively. If necessary, we can seek professional help, such as psychologists, doctors or social workers.

(B) Noise and Stress

The sound that often changes in pitch, intensity, or frequency is the most disturbing noise. If we are used to a common and stable noise, we will eventually ignore it. Such as people who work in the construction site seem to not hear the noise of the heavy machines after a period of time. However, this does not mean we are not affected by noise.

Noise is measured by decibels. Stress responses, such as increased heart rate, blood pressure and muscles tension, usually develop at 85 decibels. It may affect our performance, and cause anxiety and irritation. Our hearing may be damaged when prolonged exposure to sounds above 90 decibels.

Therefore, it is necessary to reduce the noise level of the environment, for instance, using cotton or ear plugs when there is a prolonged exposure to loud noises. Try to listen to the comfortable and relaxing sounds, e.g. the surf rolling onto the shore and the sound of birds. These sounds can reduce our stress level and promote health.

(C) Nutrition and Stress (Please touch under image)

Figure 3. The Food Pyramid

(1) A balanced diet

To be healthy, we need to maintain a balanced diet that provides a variety of nutrients -- protein, carbohydrates, fats, minerals, vitamins, and water. The food pyramid (Fig. 3), suggests the appropriate variety and amount of foods. It is divided into four layers. From the bottom to the vertex of the pyramid, it starts with breads, cereal and rice group(carbohydrate), next, it is the vegetable group and fruit group, then it is milk, yogurt and cheese group, and the meat, poultry, fish, dry beans, eggs and nut group; lastly, it is fats, oils and sweets group. If we ingest too much or too little of particular nutrients, it can lead to malnutrition and illness, e.g. coronary heart disease.

(2) Avoid stimulants

There are certain food substances that can produce a stressful response, for example, cola, coffee, tea, chocolate and nicotine in tobacco. They contain caffeine that increases metabolism, the release of stress hormones, heart rate and blood pressure. They also raise one's alertness, too.

(3) More vitamins B & C

When we are under stress, a great amount of vitamins B and C is released. The depletion of vitamins B and C leads to anxiety, depression, stomach upset, muscular weakness and insomnia. Also, it reduces the production of adrenal cortex and hence lowering our ability to deal with stress. To prevent deficiency in vitamins B and C, we have to intake more cereals, green leafy vegetables, liver, or fish as well as more citrus fruits, tomatoes, cabbages and potatoes respectively.

(4) More calcium

Stress can affect the absorption of calcium in the intensine and can increase the excretion of calcium, potassium, zinc, copper and magnesium. This may led to fragile bones and increase the risk of fracture, especially in women.

(5) Less salt

Salt is another stressor. If one is genetically susceptible to sodium and he/she continues to ingest too much of it, high blood pressure develops easily. When the individual is confronted with stressors, the blood pressure may be further elevated to a dangerous level.

(6) Less sugar

Sugar can lead to stress, too. In order to break down sugar, sufficient amount of vitamin B is needed. However, a great deal of vitamin B is released when we are dealing with stress. Therefore, it is advisable to eat less sugar, especially processed flour, in order to reduce the amount of vitamin B needed in breaking down sugar. Hence we can have sufficient amount of vitamin B in response to stressors.

(7) Weight control

Obesity increases the risk of uterine, cervical, and breast cancers in women. Therefore, it is desirable to control our weight. However, an overemphasis on dieting is unhealthy because anorexia nervosa and bulimia may result. It is advisable to be more realistic about our weight, pay more attention on health first, follow the instruction of professional physician, and do exercise regularly.

(8) Eating rhythm and atmosphere

Apart from food, eating slowly is equally important. Intemperate eating affects digestion and excretion. Try to take a walk, read a book, listen to music or take a rest before having a meal. Keep a delighted atmosphere during eating and eat slowly. All these can make us enjoy our meal, reduce stress, and avoid ulcers.

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