Stress Intervention: Intrapersonal

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1) 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 ourselves 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 manage our things effectively. If necessary, we can seek professional help, such as psychologists, doctors or social

workers.

2) 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.