Stress Management Techniques Flashcards

1
Q

Biofeedback

A
  • Process/treatment mechanism that enables an individual to change/manipulate physiological activity for the purpose of improving health and performance.
  • Based on operant conditioning
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2
Q

What does Biofeedback measure?

A

–Precise instruments measure physiological activity such as brainwaves, heart function, breathing, muscle activity, skin temperature.

  • e.g Galvanic skin response, EEG, etc.
  • The presentation of this information is in conjunction with changes in their behaviour, emotion and thinking supports their desired physiological change.
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3
Q

Types of common Biofeedback are?

A
  • Electromyography: measures muscle tension
  • Thermal biofeedback/ skin temperature- Galvanic Skin Response
  • Neurofeedback/Electroencephelogram (EEG)- measures brain wave activity
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4
Q

Deep Breathing (Diaphragmatic (Belly) Breathing)

A
  • Key: Tells us to breathe from our diaphragm or abdomen, rather than the chest.
  • To take as long to exhale each breath as you did to inhale. (engage full lung capacity)

-Simply slowing dow our hurried breathing induced via stress.

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5
Q

Who is Diaphragmatic Breathing used for?

A
  • Administered to children and adults
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6
Q

What are the advantages of using Deep Breathing as Method of relaxation?

A
  1. Respiration directly linked to ANS which is linked to physiological arousal
  2. Techniques are easy to learn
  3. Breathing useful for individuals who find imagery difficult
  4. Breathing exercises can be carried out anywhere
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7
Q

Guided Imagery

A
  • It is a relaxation technique
  • The participant is directed to recall or create a pleasant, relaxing image, focusing attention on sensory details such as sensations of colour, sound, and touch.
  • Visualisation is powerful enough to reduce/to induce stress reactions in the labratory.
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8
Q

What is guided imagery combined with?

A

-Breathing techniques which enables the individual to achieve relaxation.

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9
Q

Eye Movement Desensitisation and Reprocessing Therapy (EMDR)

A
  • Developed by Shapiro
  • Rapid eye movements, in cycles, are used to reduce the trauma of the valence of the prevailing memory
  • Used for PTSD patients
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10
Q

Progressive Muscle Relaxation

A
  • Developed by Jacobson
  • A form of relaxation training that reduces muscle tension through a series of tensing and relaxing exercises involving the body’s major muscle groups.
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11
Q

How to do JPMR?

A
  1. Tense a particular muscle group (fist) and holt the tension for 5 seconds.
  2. Slowly release the tension, while focusing on the soothing feeling as the tension drains away from your body.
  3. Tense other major muscle groups- shoulder, arms, back, neck, forehead, eyebrow, eyes, nose, jaw, stomach, thighs, calves, feet and toes.
  4. Visual Imagery
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12
Q

Goal of JPMR?

A
  1. To achieve a state of deep relaxation in increasingly shorter periods.
  2. To control excess tension in stress inducing situations.
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13
Q

Types of Progressive Muscle Relaxation?

A
  • Jacobson’s PMR (1938)
  • Bernstein & Bercovek’s modified version ( 1973)
  • Ost’s applied relaxation (1987)
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14
Q

How many types of Relaxation?

A
  • 2 types

- Brief and Deep Relaxation

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15
Q

Mindfulness

A
  • Developed by Jon Kabat-Zinn
  • Derived from Buddhism & Zen
  • It is the practice of purposely bringing one’s attention in the present moment without evaluation
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16
Q

Meditation & Yoga

A
  • Yoga is a holistic practice that integrates and develops the mind, body, breath and spirit.
  • Meditation is a part of yoga.
17
Q

What is meditation?

A

-Meditation means to reflect upon, ponder, or contemplate.

-

18
Q

Music Therapy

A

-It is the clinical and evidence-based use of music interventions to accomplish individualised goals within a therapeutic relationship by a credentialed professional who has completed an approved music therapy program.

19
Q

What are the different kinds of Music Therapy?

A
  • Analytical Music Therapy
  • Cognitive Behavioural Music Therapy
  • Community Music Therapy
  • Creative Music Therapy
20
Q

Music therapy is of 2 types-

A
  1. Receptive-involves listening to recorded or live music
  2. Active - Involves patients engage in some form of music-making, e.g. vocalizing, rapping, chanting, singing, playing instruments, improvising, song writing, composing, conducting.
21
Q

Stress Inoculation Training

A

-Is a approach for using a variety of methods that are designed to teach people skills for alleviating stress. (Miechenbaum & Cameron)

22
Q

How many phases are in Stress Inoculation Training?

A

There are 3 phases-

  1. Learns about the nature of stress and how people react to it
  2. Acquires behavioural and cognitive skills
  3. Practices coping skills with actual or imagined stressors.