Self regulation Flashcards
define stress
a feeling of emotional or physical tension
what systems are impacted when you feel stressed? (6)
musculoskeletal
respiratory
cardiovascular
endocrine
gastrointestinal
nervous system
acute stress vs chronic stress
acute- in the moment/short term, from specific events (presentation)
chronic- consistent sense of pressure/overwhelmed for extended period of time (financial stress)
3 steps to self regulation
- recognize- become concious of your bodies reaction to stress
- understand- Focus, short term memory, impulse resistance, emotional control
- Reflect
3 strategies to self regulate
- breath work
- peripheral gazing
- reframe/reappraise
2 types of breath work
- physiological sigh
- box breathing
who is peripheral gazing good for
busy minds and people that endure lots of screen time
who is breath work good for
heavy criers
athletes in high exertion
respiratory dominant stress response
what is reframing (4 steps) and who is it good for
- rethink/be optimistic
- create a statement
- 5 second rule (count down from 5 before action)
- establish context through question
good for: less optimistic clients & individuals feeling plateau
other ways to de-stress/regulate stress (7)
meditation
journal
sunshine
nature
exercise
smell of lavender
music