13a) Other CBT techniques Flashcards
What happens to our breathing when our alarm systems are turned on?
- increased breathing because body wants to ready itself for high level of motor activity (fight or flight)
- Floow brain and body with oxygen through blood flow
When automatic down-regulation is dysfunctional or persistent high stress can result in:
- High resting levels of breathing (a la stuck gear)
- As a result of false alarm (PD) or true alarm (PTSD)
Describe breathing physiology
- Need both O2 and CO2
- If alarm is accompanied by motor activity – balance is preserved
What happens when we over-breathe?
- leads to low levels of CO2 in blood -> many symptoms
o Dizziness, light-headedness, shortness of breath, belching, dry mouth, weakness, confusion, numbness and tingling, muscle spasms in hand and feet, chest pain and palpitations, sleep disturbances
How do we solve having low levels of CO2 in blood (e.g., due to overbreathing) (3; 1)
Take in less O2 by
* Slowing down breathing OR
* Breathe through one nostril/straw
* Breathing through nose – take in less air than taking from mouth
Breathe in more CO2
* e.g., breathe into brown paper bag
Why do we do breathing retraining?
- Most systems are not under voluntary control – but breathing is
- Because systems are inter-linked, upward/downward regulation often affects other systems
Describe a calming breathing technique.
o Ensure that you are sitting on a comfortable chair
o Take a breath in for 3 seconds (through your nose if possible)
o Hold the breath for 1 seconds
o Release the breath taking 4 seconds (through your mouth if possible)
7.5 bpm = breaths per min
What is a normal breathing rate?
10-12 breaths per minute
What would a daily record of breathing rate look like?
- Monitor breathing at the times shown (10am, 2pm, 7pm)
- try to be sitting or standing quietly when you count your breathing. don’t alter breathing when youre counting
- breathing exercise: one hand on tummy, one hand on chest. breathe through nose and out through mouth. jaw relaxed, breathe low and slow. Do for approx 5 mins, 3 times a day
1) monitor breathing rate
2) practice the breathing exercise
3) monitor your breathing rate again
List applications for breathing retraining. (4)
o Conditions a/w high resting levels of arousal
Anxiety
Sleep management and sleep hygiene
Anger (see textbook)
Provide rationale for relaxation training (6)
- Mechanisms and effects: grounded in ANS physiology
o Tries to reduce tonic arousal to basal levels
o Phasic arousal: specific shifts from basal levels
Threat cue (thoughts/image) - Widely researched, especially through psychophysiology (EDA, HR, EMG, EEG)
- ANS activation akin to a gear in car
o Low to high - Evidence that high levels of tonic arousal in many anxiety disorders (exception spec phobias)
- Prolonged high arousal levels
o Can increase likelihood of panic attacks
o Secondary problems on concentration, sleep, mood, judgment, fatigue levels, etc.
Describe relaxation procedure (9)
What it is not
* An SOS medication (Not a short-term strategy)
* Quick strategy and immediate effects
What it is
* Relaxation is a skill
Relaxation grabs a hold of the gear and drops it down for a period of time
Tonic arousal WILL go back up after inducing relaxation, but it takes time to increase
* Requires time/practice for effects to accrue
* Relaxation is a long term preventative coping strategy
If you teach a person to relax really well, gives them to skill to drop gears and take control of their tonic arousal
* The brain learns – over time, the gear stays low, and might stabilise at a low level
People respond differently to different types of relaxation
What are the different types of relaxation procedures? (6)
o Progressive muscle relaxation
o Imaginal relaxation
o Sound relaxation
o Tactile relaxation
o Breathing retraining
o Body scanning
Indications of relaxation procedure. (4)
- To drop heightened arousal levels for a short period, on a regular basis
- Prevent, in long term, adverse consequences of sustained arousal (eg. Panic, stress- related problems)
- Teach skills to recognize early signs of anxiety and reduce unhealthy response pattern before it escalates
- As the first step towards developing a portable technique that can be used in anxiety provoking situations
What does the research say about relaxation? (4)
- Proven efficacy in a wide variety of conditions, relative to placebo controls
o Anxiety conditions
o Anger control
o Stress
o Sleep problems
o Pain conditions
o Psychosomatic conditions where anticipatory anxiety is an important factor - Relaxation does more than reduce muscle tension:
o Decreases HR, BP, etc. - Therapist-aided relaxation better than tape in a few studies.
- Some clients are unlikely to benefit from standard relaxation procedures.
o E.g., PTSD
What does the research say about meditation? (4)
- Experienced meditators are “healthier” than nonmeditators.
- Four to ten weeks of meditation improve performance on a wide range of tests.
- Regular meditation is associated with greater decrements in psychopathology relative to a control group of nonmeditators.
- Relieves symptoms (not necessarily a complete cure) in a wide variety of conditions including pain, sleep, anxiety, phobic, drug and alcohol conditions.
What is involved in preparation for relaxation procedure? (2; 2)
Assessing client suitability.
* Rule out physical problems that might be affected by procedure.
E.g., Breathing problems, Emphysema, Surgeries, Pain problems
* Clarify previous experience with hypnosis.
Other issues
* Use of touch: ethical and client preparedness issues
* Choice of posture, venue, time
Identify variants of relaxation procedures. (6)
- audiotapes
- Most-researched in past is JPMR (tense-relax) and variants (e.g., Ost’s Applied Relaxation)
- More recently: meditation techniques and mindfulness- based relaxation procedures have become popular and show positive effects
- Mental realxations (Comparative efficacy of mental vs. physical relaxations (equivocal results))
- Physical relaxations
- Varying lengths: can be long –> short methods (make it more portable)
What does tailoring relaxation procedures to individual need?
Research on response specificity.
What needs to be considered when utilising audiotapes for relaxation procedures? (4)
o Important to let subject know to keep own pace of breathing
o Varied tastes among subjects concerning voice quality, music, associations, so best that tapes are tailored for individuals, especially those:
specific needs (e.g,,tension headaches)
Finicky and meticulous persons
o Record a tape if necessary
What does client need to do for relaxation procedures? (4)
- Differentiate between tense-relax
- Differentiate between muscle groups and selectively exercise one group at a time
- To enhance awareness/mindfulness, client needs to “Watch” the muscle wind up and relax
- So pace of “relax” component should be slow enough for ct to notice the difference
Identify types of applied relaxation. (7)
o Progressive Relaxation
o Relax Only Stage
o Cue-controlled relaxation
o Differential relaxation (generalise when conducting other activities
o Rapid relaxation
o Application training
o Maintenance program
Outline the procedure for applied relaxation. (5; 3; 4; 3; 3; 4; 3)
- Stage 1: Progressive Relaxation
o 20 minutes, 3-4 sessions
o i) Hands, Arms, Face, Neck, Shoulders
o ii) Back, Chest, Stomach, Breathing, Hips, Legs, Feet
o Posture: Seated on comfortable chair
o Practice 2 x daily, monitor efficacy - Stage 2: Relax only stage
o 7 minutes; 1-2 weeks
o Release only: all muscles in sequence
o Tense-relax …particular muscle groups if needed - Stage 3: Cue-controlled relaxation
o Couple of minutes, 1-2 weeks
o Watch breathing pattern
o Prompts: inhale …relax (few times)
o Client prompts, thinks it. Repeat steps - Stage 4: Differential Relaxation
o 1-2 Sessions, 60-90 seconds
o Begin with Stage 3 while client is seated
o Initiate movements while client maintains relaxation - Stage 5: Rapid Relaxation
o Relax in natural, non-stressful situations
o 15-20 times daily (1-2 weeks)..20-30 seconds
o Stimulus cue to prompt relaxation (clock, telephone, etc) - Stage 6: Application training
o Relaxing in stressful situations
o Brief exposure (10-15 minutes)
o Large array of anxiety arousing situations
o Less ambitious goals as exposure therapy (coping) - Stage 7: Maintenance program
o As preventative measure
o Rapid relaxation daily
o Differential relaxation twice weekly
What are the 2 main stages when it comes to utilising applied relaxation as an intervention?
Client to first learn how to do it, and check if it’s effective
Then, need to learn to be more efficient at achieving relaxation
