Stress management test # 2

Card Set Information

Author:
naymcmanus
ID:
22856
Filename:
Stress management test # 2
Updated:
2010-06-09 22:11:47
Tags:
stress
Folders:

Description:
Just do it :)..stress management test prep
Show Answers:

Home > Flashcards > Print Preview

The flashcards below were created by user naymcmanus on FreezingBlue Flashcards. What would you like to do?


  1. 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
  2. Jacobson
    • developed the progressive muscular relaxation
    • -tensing and relaxing muscles
    • People have been using it for 75 years
  3. Lazarus
    • primary and secondary appraisal (mental processing part of stress)
    • daily life hassles and single major life crisis
  4. Diaphragm
    • attached to the bottom edges of the wide cage from front to back
    • -it is the main muscle of breathing
  5. diaphragm contracts downward to create more space in the rib cage during
    inhalation
  6. the rib cage contracts upward during
    exhalation
  7. automatic breathing with shorter contractiong
    thoracic (chest) breathing
  8. 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
  9. muscles
    cannot be tensed and relaxed at the same time
  10. PMR sequence
    • fists
    • biceps
    • forearms
    • neck
    • shoulders
    • face
    • forehead
    • mouth
    • toes
    • feet calves
    • thighs
    • buttocks
  11. Meditation
    • the practice of solitary contemplation
    • -reflection on internal rather than external stimule
  12. at least 3000 years old
    maharishi mahesh yogi
  13. 2 points of intervention
    • 1-reducing sensory overload
    • 2-problem solving like gaining new perspectives
  14. self-reflective thought
    • -more receptive to new perspectives
    • -spirituality: meditation is the way to connectedness
  15. 3 types of meditation
    • 1 exclusive
    • 2 inclusive
    • 3 mindfulness
  16. exclusive meditation
    • restriction of consciousness
    • focusing on a single thought
    • exclude all other thoughts

    • Ex.
    • Transcendental meditation
  17. 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
  18. mindfulness 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
  19. "gaining control by giving up control"
    let the answers come to you
  20. 5 components of any meditation
    • E nvironment-quiet
    • D evice-mental
    • A ttitude-passive
    • P osition-comfortable
    • P ractice- regular
  21. 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
  22. 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
  23. Mandala
    mental device used while meditating
  24. Zen
    • buddhist-
    • synonym for ritual
    • -whatever happens happens
  25. Visualization
    intentionally form pictures in your mind
  26. mental imagery
    • 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
  27. mental imagery and visualization
    • -in a positive way to activate the parasympathetic nervous system
    • - or in a negative way to create fearful consequences
  28. daydreaming
    an example or mental imagery and visualization
  29. guided imagery
    • -using a prepared, structured visualization
    • -directed journey
    • -nature scenes
    • -your own positive place
  30. Hypnosis/ self-hypnosis
    • -very deep levels of relaxation
    • -completely receptive frame of mind
  31. Systematic Desensitization
    • -associating deep relaxation with successive visualization of increasingly anxiety-provoking situations.
    • - replacement of stressful stimuli with more comfortable images.
  32. mental training / mental rehearsal
    • -used to create desired behavior
    • -setting a goal and visualizing yourself accomplishing it
  33. positive affirmations or..
    • positive internal self-talk repeated to yourself
    • -reinforce accomplishments, sense of self-worth
  34. 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.
  35. We are (2)..
    • 1 responsible for our own feelings
    • 2 responsible for and in control of the stress associated with out feelings
  36. What are the stress emotions
    Fear and Anger
  37. What is an emotion..

    a mixture of..
    • 1 physiological arousal
    • 2 conscious thought
  38. selye
    the bod has a set of similar physiological responses to different stressors .. sympathetic arousal..then we label it afterwards
  39. Anger and fear
    • -have survival value
    • - neither good nor bad
  40. unhealthy anger
    • - random or uncontrolled ventilation
    • - blame or criticize
    • -used to induce guilt
  41. two things that lead to anger
    • 1 thoughts
    • 2 labeling
  42. 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?
  43. Practice competing response to anger;
    • -deep breathing
    • -mental imagery
    • -relaxation exercises
  44. counter anger with..
    empathy
  45. people who do not ventilate anger correctly are..
    • -somatizers- suppressing feelings
    • -self-punishers- guilt, cutting
    • -exploders-intimidates others
    • -underhanders- seek revenge
  46. Anger management your rules
    • Should
    • Ought
    • Must
    • -a rule you have made up about something has been broken
    • -violation of expectations
  47. who expresses anger more openly?
    males because of social mores
  48. females deal with anger by..
    ignoring, avoiding, or suppressing it
  49. How can fear become a conditioned response?
    when it is paired with an unconditioned stimulus,,we "automatically" respond in certain ways.
  50. the 6 basic fears
    • F ailure
    • R ejection
    • U nknown
    • D eath
    • I solation
    • L oss of control
  51. what are the sources of stress/points of intervention?
    • environmental
    • physiological
    • psychological
    • thoughts
  52. cognitive factors
    • potential stressors do not trigger the stress response directly
    • -it is the way we appraise the potential stressor that determines the appearance of stress
  53. Primary appraisal
    the process by which an event is interpreted as either irrelevant, positive, or harmful
  54. secondary appraisal
    the evaluation of our coping resources that are available to deal with a potential stressor (so how we deal with it)
  55. cognitive restructuring
    change the current mind frame to a less threatening perception
  56. current mind frame
    • Appraisal
    • Interpretations
    • Assumptions
    • Belief system
  57. Reframing
    • 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
  58. 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
  59. 4 cognitive techniques for stress management
    • 1 P ositive self- talk
    • 2 T hought stopping
    • 3 R eframing
    • 4 I magery
  60. Positive self-talk
    duh
  61. thought stopping
    obvious..
  62. reframing
    looking at a different perspective
  63. imagery
    visualizing something better or how to deal with it
  64. What is your self talk
    • realistic or unrealistic?
    • threat or challenge?
  65. Pessimism
    • -dims the ability to think rationally
    • -maintained through reinforcement
    • -may take an addictive quality
  66. absolutes
    • all-or-nothing thinking
    • "should""musts" or "oughts"
  67. we can trigger the stress response..
    both consciously and unconsciously
  68. 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
  69. your thoughts can trigger..
    a fight or flight response
  70. Behavior modification
    a therapeutic process designed to replace an undesirable behavior with a more desirable behavior
  71. 5 stages of behavior modification
    • 1 A wareness
    • 2 D esire to change
    • 3 C ognitive restructuring
    • 4 B ehavior substitution
    • 5 E valuation
  72. Awareness
    you realize you do something that you want to change
  73. desire to change
    ya..
  74. cognitive restructuring
    think differently
  75. behavior substitution
    ya..
  76. evaluation
    analysis of the new behavior
  77. What is Yoga
    • a way of life
    • -sleep
    • -diet
    • -leisure activities
  78. yoga
    • A. Physical and mental training
    • b. moral and ethical training
  79. moral training
    a hindu philosophy
  80. Sanskrit words
    • yoga
    • asanas
    • paranyama
  81. physical training of yoga for
    • 1 physical balance
    • 2 posture
  82. mental training of yoga for..
    • 1 relaxation
    • 2 meditation
  83. Physical training
    gentle stretching movements designed to bring balance to the entire body
  84. mental training
    complete natural tension to each movement to the exclusion of everything else
  85. Physical and mental training points..
    • 1 physical balance
    • 2 postures
    • -series of body position: asanas
    • -muscular flexibility
    • -breathing control: pranyama
  86. series of body positions called
    asanas
  87. breathing control is called..like the peaceful warrior :)
    pranayama
  88. objectives of a yoga session
    • 1 breathing
    • 2 learn sequencing of the various postures, techniques, breathing
    • 3 regular practice
  89. Several varieties of Yoga
    • Hatha Yoga-asanas
    • sivanda yoga
    • vinsyasa yoga
    • karma
    • kundalini
    • ashtanga
    • power yoga
  90. Tai chi
    • -"moving meditation"
    • -softest of the martial arts
    • -acting without a physical force
    • -based on chinese view of health
  91. chi
    -life force
  92. tai chi
    • breathe effortlessly
    • no excessive muscular tension
  93. salutes
    the yoga position

What would you like to do?

Home > Flashcards > Print Preview