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Lesson 3

Stress Intervention : Intrapersonal

Stress Intervention: Intrapersonal

First of all, we have to identify our personal stressors to be either routine stressors (experienced often) or

unique stressors (seldom encountered). Then, eliminate unnecessary stressors. Reduce the noise level of the

environment is also a way to reduce stress level.

Besides, we have to have a balanced diet that provides a variety of nutrients (proteins, carbohydrates, fats,

minerals, vitamins and water). We have to avoid the intake of pseudo stressors or sympathominetics, i.e. the

food substances that can produce a stress-like response, e.g. tea, coffee, cola and chocolate. We have to limit

the amount of saturated fats and alcohol; increase the amount of fiber and vegetables in our diet. We have to

be more realistic about our weight because anorexia nervosa and bulimia may result from obsessive weight

control. We have to add supplementary vitamins B and C during particular stressful situation.

　

Positive and Negative Reactions Towards Stress

We have to deal with stress positively: be optimistic, handle the problem directly, willing to solve it, search for new

solution or seek help from others, do more exercise and take more rest in order to replenish yourself, and learn from

failure. Conversely, we have to avoid negative reaction towards stress: be pessimistic, be trapped by the problem, do not

seek new solution or help, smoking, drinking alcohol, taking drug, and become depressed due to failure.

Relaxation Technique

Progressive Relaxation Technique

When practicing progressive relaxation, the environment should be free of noise, dime light and in room temperature.

Switch off our mobile phone and pager, lie down or sit in a comfortable position, and then close our eyes. Students firstly

contract a muscle group, feel the tension, and then relax that muscle group and feel the relaxation. They can relax

muscles in the following order: arms, face, neck, shoulders, upper chest, stomach, lower back, hip, thighs and calves.

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