Stress Management Techniques

Question 1

Biofeedback

Answer 1

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

Question 2

What does Biofeedback measure?

Answer 2

–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.

Question 3

Types of common Biofeedback are?

Answer 3

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

Question 4

Deep Breathing (Diaphragmatic (Belly) Breathing)

Answer 4

• 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.

Question 5

Who is Diaphragmatic Breathing used for?

Answer 5

• Administered to children and adults

Question 6

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

Answer 6

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

Question 7

Guided Imagery

Answer 7

• 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.

Question 8

What is guided imagery combined with?

Answer 8

-Breathing techniques which enables the individual to achieve relaxation.

Question 9

Eye Movement Desensitisation and Reprocessing Therapy (EMDR)

Answer 9

• 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

Question 10

Progressive Muscle Relaxation

Answer 10

• 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.

Question 11

How to do JPMR?

Answer 11

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

Question 12

Goal of JPMR?

Answer 12

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

Question 13

Types of Progressive Muscle Relaxation?

Answer 13

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

Question 14

How many types of Relaxation?

Answer 14

• 2 types

- Brief and Deep Relaxation

Question 15

Mindfulness

Answer 15

• 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

Question 16

Meditation & Yoga

Answer 16

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

Question 17

What is meditation?

Answer 17

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

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Question 18

Music Therapy

Answer 18

-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.

Question 19

What are the different kinds of Music Therapy?

Answer 19

• Analytical Music Therapy
• Cognitive Behavioural Music Therapy
• Community Music Therapy
• Creative Music Therapy

Question 20

Music therapy is of 2 types-

Answer 20

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.

Question 21

Stress Inoculation Training

Answer 21

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

Question 22

How many phases are in Stress Inoculation Training?

Answer 22

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.