Stress management test # 2

• -Authored "the Relaxation Response"
• - it documents the physiological benefits of alleviating the stress response by substituting the relaxation response
• -RELAXATION RESPONSE

• developed the progressive muscular relaxation
• -tensing and relaxing muscles
• People have been using it for 75 years

• primary and secondary appraisal (mental processing part of stress)
• daily life hassles and single major life crisis

• attached to the bottom edges of the wide cage from front to back
• -it is the main muscle of breathing

inhalation

exhalation

thoracic (chest) breathing

• 1 cut ourselves off from our real feelings
• 2 increasing levels of stress
• 3 poor posture
• 4 image of the hard, flat belly
• 5 increasing alienation from our bodies

cannot be tensed and relaxed at the same time

• fists
• biceps
• forearms
• neck
• shoulders
• face
• forehead
• mouth
• toes
• feet calves
• thighs
• buttocks

• the practice of solitary contemplation
• -reflection on internal rather than external stimule

maharishi mahesh yogi

• 1-reducing sensory overload
• 2-problem solving like gaining new perspectives

• -more receptive to new perspectives
• -spirituality: meditation is the way to connectedness

• 1 exclusive
• 2 inclusive
• 3 mindfulness

• restriction of consciousness
• focusing on a single thought
• exclude all other thoughts

• Ex.
• Transcendental meditation

• 1 passively accepting all thoughts
• 2 no attempt to control the content
• 3 the conscious mind accepts spontaneous thoughts coming from the unconscious
• 4 detached observation; all thoughts treated objectively without judgement or evaluation

Ex. zen meditation

by Jon Kabat-Zinn

• -paying attention to an experience from moment to moment
• -using all senses to take in details
• -no thoughts of the past or the future
• -no thoughts or opinions about what's going on
• -can be done sitting quietly or walking around

let the answers come to you

• E nvironment-quiet
• D evice-mental
• A ttitude-passive
• P osition-comfortable
• P ractice- regular

• 1 increased awareness of when you are relaxed or tensed
• 2 improved ability to relax when stressed
• 3 reduced levels of ANS
• 4 improved concentration
• 5 lower blood pressure
• 6 improved sleep
• 7 lower blood sugar levels

• 1 O nce a day
• 2 N ot after eating
• 3 N ot associated with sleep
• 4 M minutes- 10-20
• 5 J ust do it

mental device used while meditating

• buddhist-
• synonym for ritual
• -whatever happens happens

intentionally form pictures in your mind

• a more broader term
• using all the senses

-your brain and body reacts the same way to pretending to eat something as really doing it

• -in a positive way to activate the parasympathetic nervous system
• - or in a negative way to create fearful consequences

an example or mental imagery and visualization

• -using a prepared, structured visualization
• -directed journey
• -nature scenes
• -your own positive place

• -very deep levels of relaxation
• -completely receptive frame of mind

• -associating deep relaxation with successive visualization of increasingly anxiety-provoking situations.
• - replacement of stressful stimuli with more comfortable images.

• -used to create desired behavior
• -setting a goal and visualizing yourself accomplishing it

• positive internal self-talk repeated to yourself
• -reinforce accomplishments, sense of self-worth

• 1 B ehavior- change to eliminate unnecessary stressors
• 2 P erception- change of stressors so you consider it a little less distressing
• 3 E motions- manage to a stressor
• 4 B uilt-up by products- use these such as by exercising
• 5 L ifestyle - change to strengthen your resistance to stress like better drinking eating etc.

• 1 responsible for our own feelings
• 2 responsible for and in control of the stress associated with out feelings

Fear and Anger

• 1 physiological arousal
• 2 conscious thought

the bod has a set of similar physiological responses to different stressors .. sympathetic arousal..then we label it afterwards

• -have survival value
• - neither good nor bad

• - random or uncontrolled ventilation
• - blame or criticize
• -used to induce guilt

• 1 thoughts
• 2 labeling

• 1 stop and recognize your angering thoughts
• 2 pause for a moment and consider the evidence
• - are you overreacting to it?
• - how can i make this a learning experience?

• -deep breathing
• -mental imagery
• -relaxation exercises

empathy

• -somatizers- suppressing feelings
• -self-punishers- guilt, cutting
• -exploders-intimidates others
• -underhanders- seek revenge

• Should
• Ought
• Must
• -a rule you have made up about something has been broken
• -violation of expectations

males because of social mores

ignoring, avoiding, or suppressing it

when it is paired with an unconditioned stimulus,,we "automatically" respond in certain ways.

• F ailure
• R ejection
• U nknown
• D eath
• I solation
• L oss of control

• environmental
• physiological
• psychological
• thoughts

• potential stressors do not trigger the stress response directly
• -it is the way we appraise the potential stressor that determines the appearance of stress

the process by which an event is interpreted as either irrelevant, positive, or harmful

the evaluation of our coping resources that are available to deal with a potential stressor (so how we deal with it)

change the current mind frame to a less threatening perception

• Appraisal
• Interpretations
• Assumptions
• Belief system

• 1 looking at a situation from a neutral or positive aspect
• without denying the situation

2 changing how you look at things will change the way you feel about it

• 1 i have the capacity to chose what i think-chose interpretation of a situation
• 2 if i make an interpretation of a situation i can make another different one
• 3 i have the ability to turn negative thoughts into positive ones

• 1 P ositive self- talk
• 2 T hought stopping
• 3 R eframing
• 4 I magery

duh

obvious..

looking at a different perspective

visualizing something better or how to deal with it

• realistic or unrealistic?
• threat or challenge?

• -dims the ability to think rationally
• -maintained through reinforcement
• -may take an addictive quality

• all-or-nothing thinking
• "should""musts" or "oughts"

both consciously and unconsciously

• 1 everyone needs to approve of me
• 2 i have to always be perfect
• 3 my worth as a person depends on physical appearance

a fight or flight response

a therapeutic process designed to replace an undesirable behavior with a more desirable behavior

• 1 A wareness
• 2 D esire to change
• 3 C ognitive restructuring
• 4 B ehavior substitution
• 5 E valuation

you realize you do something that you want to change

ya..

think differently

ya..

analysis of the new behavior

• a way of life
• -sleep
• -diet
• -leisure activities

• A. Physical and mental training
• b. moral and ethical training

a hindu philosophy

• yoga
• asanas
• paranyama

• 1 physical balance
• 2 posture

• 1 relaxation
• 2 meditation

gentle stretching movements designed to bring balance to the entire body

complete natural tension to each movement to the exclusion of everything else

• 1 physical balance
• 2 postures
• -series of body position: asanas
• -muscular flexibility
• -breathing control: pranyama

asanas

pranayama

• 1 breathing
• 2 learn sequencing of the various postures, techniques, breathing
• 3 regular practice

• Hatha Yoga-asanas
• sivanda yoga
• vinsyasa yoga
• karma
• kundalini
• ashtanga
• power yoga

• -"moving meditation"
• -softest of the martial arts
• -acting without a physical force
• -based on chinese view of health

-life force

• breathe effortlessly
• no excessive muscular tension

the yoga position