Stress management test # 2
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Who is Herbert Benson
- -Authored "the Relaxation Response"
- - it documents the physiological benefits of alleviating the stress response by substituting the relaxation response
- -RELAXATION RESPONSE
- developed the progressive muscular relaxation
- -tensing and relaxing muscles
- People have been using it for 75 years
- primary and secondary appraisal (mental processing part of stress)
- daily life hassles and single major life crisis
- attached to the bottom edges of the wide cage from front to back
- -it is the main muscle of breathing
diaphragm contracts downward to create more space in the rib cage during
the rib cage contracts upward during
automatic breathing with shorter contractiong
thoracic (chest) breathing
Why don't we breathe naturally?
- 1 cut ourselves off from our real feelings
- 2 increasing levels of stress
- 3 poor posture
- 4 image of the hard, flat belly
- 5 increasing alienation from our bodies
cannot be tensed and relaxed at the same time
- feet calves
- the practice of solitary contemplation
- -reflection on internal rather than external stimule
at least 3000 years old
maharishi mahesh yogi
2 points of intervention
- 1-reducing sensory overload
- 2-problem solving like gaining new perspectives
- -more receptive to new perspectives
- -spirituality: meditation is the way to connectedness
3 types of meditation
- 1 exclusive
- 2 inclusive
- 3 mindfulness
- restriction of consciousness
- focusing on a single thought
- exclude all other thoughts
- Transcendental meditation
Inclusive meditation (4)
- 1 passively accepting all thoughts
- 2 no attempt to control the content
- 3 the conscious mind accepts spontaneous thoughts coming from the unconscious
- 4 detached observation; all thoughts treated objectively without judgement or evaluation
Ex. zen meditation
by Jon Kabat-Zinn
- -paying attention to an experience from moment to moment
- -using all senses to take in details
- -no thoughts of the past or the future
- -no thoughts or opinions about what's going on
- -can be done sitting quietly or walking around
"gaining control by giving up control"
let the answers come to you
5 components of any meditation
- E nvironment-quiet
- D evice-mental
- A ttitude-passive
- P osition-comfortable
- P ractice- regular
benefits of meditation (7)
- 1 increased awareness of when you are relaxed or tensed
- 2 improved ability to relax when stressed
- 3 reduced levels of ANS
- 4 improved concentration
- 5 lower blood pressure
- 6 improved sleep
- 7 lower blood sugar levels
5 meditation guidelines
- 1 O nce a day
- 2 N ot after eating
- 3 N ot associated with sleep
- 4 M minutes- 10-20
- 5 J ust do it
mental device used while meditating
- synonym for ritual
- -whatever happens happens
intentionally form pictures in your mind
- a more broader term
- using all the senses
-your brain and body reacts the same way to pretending to eat something as really doing it
mental imagery and visualization
- -in a positive way to activate the parasympathetic nervous system
- - or in a negative way to create fearful consequences
an example or mental imagery and visualization
- -using a prepared, structured visualization
- -directed journey
- -nature scenes
- -your own positive place
- -very deep levels of relaxation
- -completely receptive frame of mind
- -associating deep relaxation with successive visualization of increasingly anxiety-provoking situations.
- - replacement of stressful stimuli with more comfortable images.
mental training / mental rehearsal
- -used to create desired behavior
- -setting a goal and visualizing yourself accomplishing it
positive affirmations or..
- positive internal self-talk repeated to yourself
- -reinforce accomplishments, sense of self-worth
points of intervention to manage stress
- 1 B ehavior- change to eliminate unnecessary stressors
- 2 P erception- change of stressors so you consider it a little less distressing
- 3 E motions- manage to a stressor
- 4 B uilt-up by products- use these such as by exercising
- 5 L ifestyle - change to strengthen your resistance to stress like better drinking eating etc.
We are (2)..
- 1 responsible for our own feelings
- 2 responsible for and in control of the stress associated with out feelings
What are the stress emotions
Fear and Anger
What is an emotion..
a mixture of..
- 1 physiological arousal
- 2 conscious thought
the bod has a set of similar physiological responses to different stressors .. sympathetic arousal..then we label it afterwards
Anger and fear
- -have survival value
- - neither good nor bad
- - random or uncontrolled ventilation
- - blame or criticize
- -used to induce guilt
two things that lead to anger
When your feeling angry..
- 1 stop and recognize your angering thoughts
- 2 pause for a moment and consider the evidence
- - are you overreacting to it?
- - how can i make this a learning experience?
Practice competing response to anger;
- -deep breathing
- -mental imagery
- -relaxation exercises
counter anger with..
people who do not ventilate anger correctly are..
- -somatizers- suppressing feelings
- -self-punishers- guilt, cutting
- -exploders-intimidates others
- -underhanders- seek revenge
Anger management your rules
- -a rule you have made up about something has been broken
- -violation of expectations
who expresses anger more openly?
males because of social mores
females deal with anger by..
ignoring, avoiding, or suppressing it
How can fear become a conditioned response?
when it is paired with an unconditioned stimulus,,we "automatically" respond in certain ways.
the 6 basic fears
- F ailure
- R ejection
- U nknown
- D eath
- I solation
- L oss of control
what are the sources of stress/points of intervention?
- potential stressors do not trigger the stress response directly
- -it is the way we appraise the potential stressor that determines the appearance of stress
the process by which an event is interpreted as either irrelevant, positive, or harmful
the evaluation of our coping resources that are available to deal with a potential stressor (so how we deal with it)
change the current mind frame to a less threatening perception
current mind frame
- Belief system
- 1 looking at a situation from a neutral or positive aspect
- without denying the situation
2 changing how you look at things will change the way you feel about it
3 basic assumptions of cognitive restructuring
- 1 i have the capacity to chose what i think-chose interpretation of a situation
- 2 if i make an interpretation of a situation i can make another different one
- 3 i have the ability to turn negative thoughts into positive ones
4 cognitive techniques for stress management
- 1 P ositive self- talk
- 2 T hought stopping
- 3 R eframing
- 4 I magery
looking at a different perspective
visualizing something better or how to deal with it
What is your self talk
- realistic or unrealistic?
- threat or challenge?
- -dims the ability to think rationally
- -maintained through reinforcement
- -may take an addictive quality
- all-or-nothing thinking
- "should""musts" or "oughts"
we can trigger the stress response..
both consciously and unconsciously
Irrational self-talk examples
- 1 everyone needs to approve of me
- 2 i have to always be perfect
- 3 my worth as a person depends on physical appearance
your thoughts can trigger..
a fight or flight response
a therapeutic process designed to replace an undesirable behavior with a more desirable behavior
5 stages of behavior modification
- 1 A wareness
- 2 D esire to change
- 3 C ognitive restructuring
- 4 B ehavior substitution
- 5 E valuation
you realize you do something that you want to change
analysis of the new behavior
What is Yoga
- a way of life
- -leisure activities
- A. Physical and mental training
- b. moral and ethical training
a hindu philosophy
physical training of yoga for
- 1 physical balance
- 2 posture
mental training of yoga for..
gentle stretching movements designed to bring balance to the entire body
complete natural tension to each movement to the exclusion of everything else
Physical and mental training points..
- 1 physical balance
- 2 postures
- -series of body position: asanas
- -muscular flexibility
- -breathing control: pranyama
series of body positions called
breathing control is called..like the peaceful warrior :)
objectives of a yoga session
- 1 breathing
- 2 learn sequencing of the various postures, techniques, breathing
- 3 regular practice
Several varieties of Yoga
- Hatha Yoga-asanas
- sivanda yoga
- vinsyasa yoga
- power yoga
- -"moving meditation"
- -softest of the martial arts
- -acting without a physical force
- -based on chinese view of health
- breathe effortlessly
- no excessive muscular tension
the yoga position
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