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Stress Management > Chapter 6 Life Situation Interventions: Intrapersonal > Flashcards

Chapter 6 Life Situation Interventions: Intrapersonal Flashcards

1
Q

stress diary should include …

A
  1. stressors for the day
  2. reactions to each stressor
  3. means of coping with each stressor
  4. better means of coping that might have been attempted
  5. relaxation techniques tried that day
  6. effectiveness of these relaxation techniques
  7. sensations during the day
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2
Q

people who have low self esteem, those who feel badly about their physical selves, may take drastic measures to improve their bodies which can lead to…

A

anorexia nervosa

bulimia

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3
Q

malnourished

A

eat either too little or too much of the recommended foods or you ingest some nutrients in inappropriate amounts

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4
Q

healthy eating pattern is..

A 
variety of veggies
fruits
grains
fat free or low fat dairy
variety of protein

limits saturated fats and trans fat

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5
Q

substitute monounsaturated fats like PB or polyunsaturated fats like vegetable oil for ….

A

saturated fats

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6
Q

people are more prone to cancer if their diets are..

A

low in fiber, or high in saturated fats

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7
Q

to prevent cancer diets should be …

A

low in fats, high in fiber, and high in vitamins A and C

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8
Q

how many servings of fruits and veggies a day?

A

5

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9
Q

how many people worry about weight all the time?

A

50%

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10
Q

Bmi should be between

A

18.5 and 24.9

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11
Q

how many suffer from eating disorder?

A

20 million women and 10 million men

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12
Q

pseudostressors

A

food substances that produce a stress like response also called sympathomimetics

ex cola, coffee, tea and chocolate that have caffeine

they increase metabolism, make you alert and release stress hormones

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13
Q

a deficiency in vitamins b and c can result in…

A

anxiety, depression, insomnia, muscular weakness and upset stomach

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14
Q

you can get vitamin b from…

A

eating cereals, green leafy veggies, liver and fish

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15
Q

you can get vitamin c from…

A

citrus fruits, tomatoes, cabbage and potatoes

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16
Q

sugar is a …

A

stress culprit

must use vitamin b to break down sugar

17
Q

hypoglycemia

A

low blood sugar

ingesting large amounts of sugar in short time or missing meals and then ingesting sugar over period of time can lead to this

18
Q

how much salt a day?

A

no more than 5,000 mg which is 2,000 milligrams of sodium

19
Q

ways to reduce stressors In diet

A 
eat balanced diet
limit saturated fats
add cruciferous veggies
limit alcohol
be more realistic about weight
limit intake of caffeine
vitamins
limit sugar
limit processed flour
limit sodium
20
Q

noise can…

A 
raise blood pressure
increase heart rate
lead to muscle tension
related to job dissatisfaction
results in irritation and anxiety
result in sleep disturbance, headaches and hypertension
21
Q

noise is measure in…

A

decibels

22
Q

at what decibels does stress responses develop?

A

85

23
Q

what decibel can cause hearing damage?

A

90 and above

24
Q

to reduce noise levels…

A

use ear plugs
sit as far away from bands
learn to enjoy listening to music at home
put drapes of windows to prevent car noise
choose acoustical tile for ceilings and walls
use carpeting
keep noise making appliances away from bedroom
select homes away from airports, businesses, etc

25
Q

white noise

A

purpose is to drown out other sounds that may interfere with relaxation

26
Q

mantra

A

a word that is the focus of meditation

27
Q

holmes and rahe developed what?

A

the social readjustment rating scale to calibrate the influence of stress on your health

28
Q

social support

A

the presence of significant others with whom to discuss stressors

29
Q

hassles

A

daily interactions with the environment that are essentially negative

30
Q

uplifts

A

positive events that make us feel good

Stress Management (10 decks)

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