Relaxation Flashcards
What Is Stress?
Stimulus-An outside force that puts demands on you.
Response-A physical response going on within you.
Transaction-An exchange between a stimulus, our perception of it, and the response it causes.
Holistic Phenomenon-Describes stress as part of a larger whole taking into account lifestyles and other circumstances.
Stressor- Stimuli which causes a stress response.
Stress Response- A set of physiological adaptations of the body to regain homeostasis in the face of threat, harm, or loss.
Homeostasis
Is a state of “normalcy or balance.”
BP, heart rate, hormone levels and other vital functions are maintained within a narrow range.
General Adaptation Syndrome
Alarm Phase- (Fight-or-Flight reaction) the body mobilizes energy to meet the demands of stressors.
Resistance Phase- The body attempts to maintain homeostasis.
Exhaustion Phase- A body part or system breaks down as a result of the energy demands of chronic stress.
Alarm Phase:Fight-or-Flight Response
Endocrine system releases hormones (cortisol, epinephrine, norepinephrine)
Hearing & vision becomes acute.
Heart rate accelerates to pump more oxygen.
Liver releases extra sugar to provide energy boost to muscles.
Perspiration increases to cool the skin.
Endorphins are released to relieve pain in case of injury.
Increased metabolic rate.
Decreased digestive activity.
Cortisol Response
Decreased immune function
changes in glucose metabolism
changes in neurochemistry
changes in cardiovascular status
Physical Therapist Role
Most common symptom: tension related pain
Disorders related to increase tension/stress:
Heart attacks
Cerebrovascular injuries
Chronic musculoskeletal problems
Peripheral and neurovascular syndromes
Recognize Signs of Tension
Within scope of practice, treat signs of tension
Relaxation is a key to reducing muscle tension, anxiety, nervousness and stress
Relaxation is not a Magic Button and does NOT cure joint dysfunction or other musculoskeletal trauma
Contributors to Increase Muscle Tension
Emotional tension Physical trauma Infection Immobilization Other stressors
Cycle of pain, muscle guarding,Retained metabolites, and restricted motion
Managing Stress
Social Support Exercise Proper Nutrition Time Management Cognitive Techniques Clear Communication Relaxation Techniques
Relaxation
Definition:
transitive verb
1: to make less tense or rigid : slacken
2: to make less severe or stringent : modify
3: to deprive of energy, zeal, or strength of purpose
4: to relieve from nervous tension
intransitive verb
1: to become lax, weak, or loose : rest
2: to become less intense or severe
3: of a muscle or muscle fiber : to become inactive and lengthen
4: to cast off social restraint, nervous tension, or anxiety
5: to seek rest or recreation
6: to relieve constipation
7: to attain equilibrium following the abrupt removal of some influence (as light, high temperature, or stress)
Physical Signs of Tension
HR BP Increased muscle tone Altered breathing pattern “agitated” or “fidgety”
Examination for Tension
PMH: Cardiovascular and respiratory symptoms Eye, ear, nose and throat symptoms, Headaches or head pain TMJ dysfunctions Digestive disorders Endocrine imbalances Muscle tension pain
Symptoms patient may relate:
Increased eating, smoking, drinking
Difficulty falling asleep, waking up feeling exhausted, keyed up and jittery during the day
Observation: Signs of agitation, signs of anxiety or restlessness
Chewing of lips Grinding or clenching teeth Biting fingernails Pacing Clenching, unclenching of hands
Assessment of Stress
One tool: symptoms of stress checklist 0-7 = low 8-14 = moderate 15-21 = high 22+ = very high
How do we treat tension?
Massage Modalities: Moist Heat Ultrasound Electrical Stimulation TENS Muscle Re-education Progressive Relaxation Biofeedback Autogenic training
Approaches to Treatment
Cognitive or mental
Somatic or physical
Cognitive or mental approach
Meditation
Sensory awareness techniques
Autogenic training
Somatic or physical approach
Passive distraction (Jacobson’s techniques) Active or dynamic distraction (Feldenkreis Techniques, Tai chi)
Passive Relaxation Strategies
Deep Breathing
Meditation
Visual Imagery
Autogenic Training
Sit in the meditative posture and scan the body
“my right arm is heavy”
“my arms and legs are heavy and warm” (repeat 3 or more times)
“my heartbeat is calm and regular” (repeat 3 times)
“my solar plexus is warm” (repeat 3 times)
“my forehead is cool”
“my neck and shoulders are heavy” (repeat 3 times)
“I am at peace” (repeat 3 times)
Active Relaxation Strategies
Systematic Muscle Relaxation Yoga Static Stretching T’ai Chi Massage Hobbies & recreational activities
