Stress Management Techniques Flashcards
Biofeedback
- Process/treatment mechanism that enables an individual to change/manipulate physiological activity for the purpose of improving health and performance.
- Based on operant conditioning
What does Biofeedback measure?
–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.
Types of common Biofeedback are?
- Electromyography: measures muscle tension
- Thermal biofeedback/ skin temperature- Galvanic Skin Response
- Neurofeedback/Electroencephelogram (EEG)- measures brain wave activity
Deep Breathing (Diaphragmatic (Belly) Breathing)
- 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.
Who is Diaphragmatic Breathing used for?
- Administered to children and adults
What are the advantages of using Deep Breathing as Method of relaxation?
- Respiration directly linked to ANS which is linked to physiological arousal
- Techniques are easy to learn
- Breathing useful for individuals who find imagery difficult
- Breathing exercises can be carried out anywhere
Guided Imagery
- 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.
What is guided imagery combined with?
-Breathing techniques which enables the individual to achieve relaxation.
Eye Movement Desensitisation and Reprocessing Therapy (EMDR)
- 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
Progressive Muscle Relaxation
- 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.
How to do JPMR?
- Tense a particular muscle group (fist) and holt the tension for 5 seconds.
- Slowly release the tension, while focusing on the soothing feeling as the tension drains away from your body.
- Tense other major muscle groups- shoulder, arms, back, neck, forehead, eyebrow, eyes, nose, jaw, stomach, thighs, calves, feet and toes.
- Visual Imagery
Goal of JPMR?
- To achieve a state of deep relaxation in increasingly shorter periods.
- To control excess tension in stress inducing situations.
Types of Progressive Muscle Relaxation?
- Jacobson’s PMR (1938)
- Bernstein & Bercovek’s modified version ( 1973)
- Ost’s applied relaxation (1987)
How many types of Relaxation?
- 2 types
- Brief and Deep Relaxation
Mindfulness
- 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