Practical Seven (Relaxation Training)

Question 1

Relaxation Training?

Answer 1

Behavioural intervention that can be used as part of a CBT program

Question 2

What happens during the ‘fight or flight’ response?

Answer 2

Our SNS becomes immediately engaged in creating a number of physiological changes, such as increased blood pressure, production of stress hormone, increased heart and breathing rate

Question 3

What can relaxation training do?

Answer 3

Switch on the parasympathetic NS, reducing muscle tension/pain, improve concentration/mood and reduce anger/frustration

Question 4

Examples of relaxation training?

Answer 4

Breathing
PMR
Visualisation/Imagery
Mindfulness

Question 5

Breathing

Answer 5

Shallow can affect our health.

Most effective technique to reduce physical effects of anxiety

Question 6

PMR? Active vs Passive

Answer 6

Helps the client recognise the difference between tension and relaxation in each of the major muscle groups

ACTIVE: requires the client to tense the muscles first and then relax them

PASSIVE: requires focusing on the tension that exists in muscles and then relaxing them without tensing them first

Question 7

Visualisation/Imagery?

Answer 7

Imagining scenes in either great detail on the 5 senses or only a few (more detail the more effective). Reduced physiological arousal

Question 8

Mindfulness?

Answer 8

Awareness and acceptance of the present moment experience

Question 9

2 key features of mindfulness?

Answer 9

1. it grounds attention and awareness

2. Having an attitude of openness and acceptance of one’s experience

Question 10

What is often used in clinical setting as an adjunct to existing therapy (eg ACT, DBT)

Answer 10

Mindfulness

Question 11

Mindfulness can be effective in reducing what symptoms of depression?

Answer 11

rumination
avoidance
self-judgement