Chapter 3 Section 4 Flashcards
2 techniques that help you keep stress under control:
- time management
2. mental rehearsal
what is mental rehearsal?
practicing an event without actually doing the event
warning signs of stress
muscle tension and restlessness
3 strategies that can help you relieve tension:
physical activity, relaxation, and biofeedback
Why do these methods of relieving tension work?
alter the physical state of your body
What activities should we select as physical activity?
activities we enjoy
What is a relaxation method that offers quick relief from stress?
deep breathing
How should we deep breathe?
breathe in, exhale through mouth; abdomen should expand more than your chest
biofeedback
people learn to control one or more body functions by monitoring their body’s response
What functions are often controlled during biofeedback?
blood pressure/heart rate
Asthma
may be able to reduce their need for medication by learning to control their heart rates
1 way to change your thinking:
replacing negative thoughts with positive ones; using humor
how can you stop yourself from thinking negative thoughts when under stress?
monitor your internal conversations!
act as a “coach” while you think about upcoming stressful events; this will boost your self confidence
why does humor alleviate stress?
it allows you to deal quickly with a stressor and keep it in the proper perspective
What do you need to do to deal with extreme or prolonged stress?
build your resistance
