coping strategies II

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jtafoya
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coping strategies II
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2012-02-08 19:34:27
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coping strategies II
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  1. The Relaxation Response:
    • Developed by Herbert Benson MD
    • Benson was recognized as the medical pioneer of the mind-body connection
    • Based on the premise that a physical state of deep rest counteracts the body's right or flight response.
  2. Outline of the process:
    • 1. Client exerts deliberate tension to a muscle group followed by
    • 2. Subsequent relaxation of that muscle group resulting in muscle relaxation as the tension ebbs away
    • 3. Controlled breathing increases the effectiveness of the process.
  3. Procedure for progressive muscle relaxation:
    • 1. Sit in a comfortable place away from noise or distractions.
    • 2. Clear your mind and focus on your breathing.
    • 3. Clear your mind.
    • 4. Take several "controlled breaths" (breathe in through your nose and out through your mouth very slowly)
  4. Progressive muscle relaxation component:
    • Start with your hand and tense them for 8-10 seconds then release and relax the same area for 8-10 seconds.
    • Follow a progression with all body areas

    • Arms, shoulders, neck
    • Forehead, eyes, jaw
    • Stomach, buttocks
    • Thighs, calves, feet, and toes

  5. Suggested verbal cues for relaxation procedure:
    • It's ok
    • Let it go
    • Relax
    • Stay calm
    • Trust in God
    • All things are passing
    • To assure success practice twice a day for at least once a week.
  6. Precautions with relaxation therapy:
    • If the patient has a history of muscle spasms, back problems, or serious injuries - current or in the past - special variations and consultations may be needed.
    • The relaxation response may produce orthostatic hypotension.
  7. The use of relaxation and mental visualizations to improve mood and/or physical well being.
    Guided imagery
  8. Benefits from guided imagery:
    • Reduction of stress and anxiety
    • Decrease pain
    • Improved cardiovascular
    • Enhanced healing
    • Enhanced sleep and rest
    • Improves self confidence
    • Assist in dealing with losses
    • Special forms of imagery used with healing, pain control and mental rehearsal.
  9. Precautions with guided imagery:
    • May induce sleep or decrease reaction time.
    • Images may provoke negative visualizations.
    • Should be considered adjunctive therapy.
  10. Suggestions for guided imagery:
    • Allow at least 15-20 minutes
    • Wear comfy shoes
    • Din the lights and close your eyes
    • May use music, nature sounds during this process
    • Avoid and remove all distractions
  11. Techniques for guided imagery:
    • Attain a relaxed state first
    • May use deep breathing or imagine you are climbing stairs and with each step you are more relaxed.
    • Imagery is most effective when the mind and body are still.
  12. Focus on details:
    • Sights
    • Smells
    • Sounds
    • Scenery
    • Overall mood
  13. Purpose of assertiveness training:
    To increase control over life's situations by communicating needs and fostering self assurance.
  14. Exercise in assertiveness training:
    • Write a sentence summarizing a recent stressful situation.
    • Write a sentence that assertively addresses the situation
    • Use tact and diplomacy
  15. Making a choice to focus your mind on something.
    "Mindfulness"
    Meditation
  16. EFT - Emotional Freedom Techniques:
    • A new type of "energy psychology" developed by Gary Craig
    • Emotional accupressure
    • Positive affirmation
  17. Additional expamles of therapy:
    • Journaling
    • Exercise
    • Music therapy
    • Aromatherapy
    • Toga
    • Pet Therapy
    • Time or anger management, group support.

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