lifestyle Flashcards
sleep hygiene
sleep restriction/ efficiency therapy
bright light exposure
circadian
manage stress via 3 things
progressive
muscle relaxation, guided imagery, expressive
writing
Progressive muscle relaxation is your mind telling your
muscles to relax in sequence
true or false
true
Writing down your thoughts can improve your health
true or false?
true
progressive muscle relaxation
Progressive Muscle Relaxation (PMR) is a technique where your mind focuses on tensing and then relaxing different muscle groups in a specific sequence. It helps reduce stress, anxiety, and physical tension by training your body to recognize and release tightness.
progressive muscle relaxation
actively contracting muscles to create tension and
progressively releasing this
repeat until you are completely relaxed
useful for reducing stress, anxiety, and depression
top down or bottom up for progressive muscle relaxation
top down AND bottom up
“top-down” - uses areas higher in the nervous system like the cerebral cortex
and the cerebellum to contract muscles and gradually release the tension
bottom-up - holding and releasing bodily tension produces proprioceptive
stimulation from peripheral muscles which ascends to the brain through the
spinal cord and the brainstem.
guided imagery/visualization
replaces disturbing memories with positive mental imagery
instructional guidance invokes a sensory experience and behavioural and
physiological responses
sensory and contextual engagement are a key focus (for more realistic mental images)
reduce stress and anxiety
diaphragmatic breathing
contract diaphragm, and slowly inhale and exhale
seems to increase blood oxygen levels, massages the inner organs,
and stimulate the vagus nerve
positive effects on stress, anxiety, negative affect
expressive writing
writing about emotional upheavals can improve people’s
mental and physical health
Writing for 15 mins a day for three days is enough to get
measurable benefits
help organize thoughts after difficult event
–> 30 min x 5 days for job loss (felt happier then in 6 months had better rates of employment and pay)
benefits of expressive writing
less rumination
better sleep
less distraction
more emotionally stable
stills the mind
to do expressive writing
set aside 15 mins for at least 3 days (uninterrupted)
deep thoughts and feelings, grammar doesnt matter
People who are literate don’t need to worry about health
literacy.
true or false?
false
All people with high levels of education have adequate
health literacy.
true or false?
false
Asking patients to say back to you what they understand
of your discussion is a poor use of time.
true or false?
false
teach back (in health literacy)
each-back is a communication technique used in healthcare to make sure that a patient understands the information given to them.
Here’s how it works:
After explaining something (like how to take a medication or manage a condition), the healthcare provider asks the patient to repeat it back in their own words—not to quiz them, but to confirm understanding.
Health literacy is influenced by culture and language
true or false?
true
Health literacy is something only health care
organizations need to be concerned with
true or false?
false
The intention of teach back is to test the patient on what
you discussed
true or false?
false
