Term
|
Definition
| The use of electronic instruments or other techniques to monitor and change subconscious activities, many of which are regulated by the autonomic nervous system |
|
|
Term
| Galvanic skin resistance (GSR) |
|
Definition
| Detects sweat gland activity. Skin resistance increases when you are calm and relaxed and decreases with stress |
|
|
Term
| Electro-myographic biofeedback (EMG) |
|
Definition
| Measures muscle tension and contraction. Frontalis muscle is often measured. When stressed muscles will tense. |
|
|
Term
|
Definition
| measures temperature. When you are stressed your temperature goes down. When you are relaxed you are warmer. |
|
|
Term
| Heart rate and blood pressure |
|
Definition
| When you are stressed your heart rate and blood pressure increase compared to when you are relaxed. |
|
|
Term
| What are the three phases of biofeedback? |
|
Definition
1. Measuring the physiological parameter
2. Converting this measurement into an understandable form
3. Feeding back this information to the subject |
|
|
Term
| How does biofeedback work? |
|
Definition
| It is used as a training device to help you achieve greater control of your physiological processes. |
|
|
Term
| What is the purpose of biofeedback? |
|
Definition
| The equipment teaches you the sensations if relaxation and corresponding physiology. Once you are able to gain control, you will not react to stress in a dysfunctional manner. |
|
|
Term
|
Definition
| Being able to place oneself in a hypnotic state |
|
|
Term
|
Definition
| A relaxation technique that involves imagining one's limbs to be heavy, warm, and tingling. |
|
|
Term
| Johannes Schultz what did he develop? |
|
Definition
| He taught his patients to self-hypnotize (autohypnosis). Patients reported a feeling of general body warmth and heaviness in the arms and legs. |
|
|
Term
| Describe the two physical sensations associated with autogenic training |
|
Definition
| Increased blood flow due to vasodilation of the arteries causes the feeling of warmth. Sensation of heaviness caused by the muscles relaxing. |
|
|
Term
| Physiological effects of autogenic training |
|
Definition
| Reduce HR, Reduce respiratory rate, reduce muscle tension, reduce serum cholesterol, Increase alpha brain waves, Increase blood flow to arms and legs. |
|
|
Term
| Psychological effects of autogenic training |
|
Definition
| Increases ability to tolerate pain, reduces anxiety, reduces depression, increases resistance to stress, reduces tiredness |
|
|
Term
| How to do autogenic training |
|
Definition
1. High motivation and cooperation
2. Reasonable degree of self-control and self-direction
3. Ability to maintain a body position
4. Reduction of external environmental stimuli
5. Concentration of attention on bodily sensation |
|
|
Term
| Six stages of autogenic training |
|
Definition
1. Heaviness of the arms and legs
2. Warmth throughout the arms and legs
3. Heartbeat is calm and regular
4. Breathing is calm and regular
5. Sensations of warmth in the abdomen
6. Sensation of coolness in the forehead |
|
|
Term
|
Definition
| Employing images of relaxing scenes such as a beach, a lake, or park. Translates body relaxation into mind relaxation. |
|
|
Term
|
Definition
| Combination of images with autogenic training. Visualization of relaxing images used during autogenic training. |
|
|
Term
| Phases of autogenic meditation |
|
Definition
Turn closed eyes inward and upward toward forehead
Visualize a color and turning colors into pictures
Visualize abstract ideas
Visualize people
Visualize various scences |
|
|
Term
| Phases of autogenic meditation |
|
Definition
Turn closed eyes inward and upward toward forehead
Visualize a color and turning colors into pictures
Visualize abstract ideas
Visualize people
Visualize various scences |
|
|
Term
|
Definition
| Bracing is unnecessary muscular contraction |
|
|
Term
| To much muscular contraction results in what? |
|
Definition
Inefficient energy expenditure
Headache
Backache
Pains in the neck and shoulders
Other illnesses |
|
|
Term
| What is progressive muscle relaxation (PMR)? |
|
Definition
| A relaxation technique involving contraction and relaxing muscle groups throughout the body. |
|
|
Term
| What are two other names for progressive muscle relaxation? |
|
Definition
| Neuromuscular relaxation and Jacobsonian relaxation |
|
|
Term
| Edmund Jacobson developed what? |
|
Definition
| Progressive muscle relaxation for tense hospital patients. Involves systematically contracting and relaxing muscle groups throughout the body. |
|
|
Term
| What are the physiological effects of PMR? |
|
Definition
Relaxation of smooth muscle aids the gastrointestinal and cardiovascular systems
Relaxation of skeletal muscles
Tension headaches and migraine headaches have been alleviated
Backache sufferers have been helped |
|
|
Term
| What are the psychological effects of PMR? |
|
Definition
Improved self-concept has been seen among college students
Depression and anxiety have been reduced
Alcohol and drug abuse has been lessened
Athletic and musical performance has been improved |
|
|
Term
| What are the Phases of PMR? |
|
Definition
1. Gradual contraction of a muscle group
2. Reaching and maintaining optimal tension
3. Gradual relaxation of the muscle group
4. Further relaxation of the muscle group |
|
|
Term
| What is PMR active tensing and threshold tensing? |
|
Definition
Active tensing is max tension and slow relaxation
Threshold tensing is slight tension and quick relaxation |
|
|
Term
| Meditation and Imagery, Autogenic Training, and PMR use what for what? |
|
Definition
Meditation and Imagery use the mind to relax the body
Autogenic training uses bodily sensations of warmth and heaviness
PMR focuses on muscle tension and relaxation to first relax the body - then the mind |
|
|
Term
|
Definition
| Mental exercise that affects body processes. It is a mind to muscle relaxation technique that used an object of focus to clear the mind. The purpose is to gain control over your attention so that you can choose what to focus on. |
|
|
Term
| Maharishi Mahesh Yogi developed what? |
|
Definition
| Transcendental meditation which is a relaxation technique involving the use of Sanskirt words as the object of focus. |
|
|
Term
|
Definition
| A word used repeatedly as the object of focus |
|
|
Term
|
Definition
| geometric figure used as the object of focus |
|
|
Term
|
Definition
| Imagined sounds. Such as thunder |
|
|
Term
| Koans, Pranayama, and anapansati |
|
Definition
Koans unswearable, illogical riddles used as the object of focus
Pranayma involves breathing as the object of focus
Anapansati involves counting breaths as the object of focus |
|
|
Term
| Physiological benefits of mediation |
|
Definition
| Reduced respiration, Reduced resting heart rate, reduced muscle tension, reduced galvanic skin response, increased alpha brain waves |
|
|
Term
| Psychological benefits of meditation |
|
Definition
| Reduction of anxiety, greater self-actualization, increased positive feelings after encountering a stressor, Improved sleep, Reduction in eating disorders |
|
|
Term
|
Definition
| the psychological state achieved when one is relaxed |
|
|
Term
|
Definition
| Choose to focus on the positive rather than the negative in a situation. Realize there is both good and bad in every situation. |
|
|
Term
| Stop to smell the roses - carpe diem |
|
Definition
Life can be a celebration if you take time to celebrate it
Carpe diem - seize the day |
|
|
Term
|
Definition
| Learn to be grateful for what you have while not ignoring reality. Focus on the good things in life are going to make a person healthier and not a pessimist. |
|
|
Term
|
Definition
| Humor can be an effective means of coping with stress. It causes physiological and psychological changes leading to relaxation. |
|
|
Term
|
Definition
| Characterized by competitive drive, aggressiveness, impatience, time urgency, and free floating hostility. More likely to develop coronary heart disease. |
|
|
Term
|
Definition
| Behavior that exhibits no free floating hostility or sense of time urgency. Can still develop coronary heart disease. |
|
|
Term
|
Definition
| Related to the development of cancer. Some characteristics are denial and suppression of emotions, pathological niceness, avoidance of conflicts, exaggerated need to be socially accepted. |
|
|
Term
|
Definition
| Depressed, anxious, irritable, and insecure. They see the glass half empty instead of half full. Related to coronary heart disease. |
|
|
Term
| How are event control, high self esteem, and high productivity related? |
|
Definition
Productivity -> event control and decisions -> self esteem -> productivity
Having control over an event leads to high self esteem, leading to a higher productivity |
|
|
Term
|
Definition
| Perception of the amount of personal control you have over events in your life. Related to chronic fatigue syndrome, sick leave from work, responding to human papillomavirus |
|
|
Term
| Internal locus of control |
|
Definition
| Perception that one has a good deal of control over life events. |
|
|
Term
| External locos of control |
|
Definition
| perception that one has little control over events in their life. |
|
|
Term
| John Burt developed what and what does it mean? |
|
Definition
| Developed Cocreator Perception Deficiency. Describes those who believe that they have total control over events or no control at all. |
|
|
Term
|
Definition
| Anxiety is unrealistic fear resulting in physiological arousal and behaviors to avoid or escape the stimulus |
|
|
Term
|
Definition
| A general sense of anxiety not specific to a particular stimulus. |
|
|
Term
|
Definition
| Anxiety that is either temporary in nature or specific to a particular stimulus |
|
|
Term
|
Definition
|
|
Term
|
Definition
| a condition in which feelings of terror arise from unrealistic fear. Resulting in symptoms such as feeling numb, sweaty and weak |
|
|
Term
|
Definition
| an intense fear of a specific situation that poses little or no actual danger such as riding an elevator |
|
|
Term
| Environmental planning coping technique |
|
Definition
| adjust your environment and life to avoid anxiety or provoking stimulus |
|
|
Term
| Relabeling coping technique |
|
Definition
| you can relabel an negative experience as a positive one. Focusing on the positive rather than the negative. |
|
|
Term
| Self talk coping technique |
|
Definition
| Ask yourself what the real risk is in the anxiety provoking situation |
|
|
Term
| Thought stopping coping technique |
|
Definition
| When you have a negative thoughts you can shut them off. |
|
|
Term
| Cognitive restructuring coping technique |
|
Definition
| a method of coping with anxiety that involves seeing an anxiety provoking event as less threatening |
|
|
Term
|
Definition
| either imagining or encountering an anxiety provoking stimulus while practicing relaxation. Developed by Joseph Wolpe |
|
|
Term
| Albert Ellis developed what? |
|
Definition
| ABCDE technique and theorized that anxiety is a function of irrational beliefs. It is a method of coping with anxiety. |
|
|
Term
| What are the meaning behind the letters of ABCDE technique? |
|
Definition
A. Activating agent (identifying the stressor)
B. Belief System (identify rational and irrational fears)
C. Consequences (mental, physical, and behavioral)
D. Dispute irrational beliefs
E. Effect (changed consequences) |
|
|
Term
| Physiological, psychological, and social hardiness |
|
Definition
Become ill less often from stressors
Have less psychological distress, less drama
Increased happiness and adjustment, social support system, and happier marriages |
|
|
Term
|
Definition
The factors related to hardiness. The 3 C's.
Commitment: true involvement of oneself in whatever one is doing
Control: believe and act that you can influence course of events.
Challenge: change happens and stimulates personal growth |
|
|
Term
|
Definition
| expressing yourself and satisfying your own needs |
|
|
Term
|
Definition
| denying your own wishes to satisfy someone else's. |
|
|
Term
|
Definition
| seeking to dominate or get your own way at the expense of others |
|
|
Term
|
Definition
| directly facing people making eye contact, not swaying or shifting while speaking, have a steady voice |
|
|
Term
|
Definition
| premise that everyone has certain basic rights |
|
|
Term
| What are some basic rights? |
|
Definition
1. To say no and not feel guilty
2. To change your mind about anything
3. To ask for what you want
4. To make mistakes without feeling embarrassed of guilty. |
|
|
Term
| What is the DESC approach? |
|
Definition
Describe situation
Express feeling
Specify change
Consequences of the outcome, regardless of change |
|
|
Term
| Steps to resolving interpersonal conflict |
|
Definition
1. Active listening: paraphrasing
2. Identify your position: state thoughts and feelings about situation
3. Explore alternate solutions: brainstorm |
|
|
Term
| Intent of conflict resolution |
|
Definition
| to find a resolution between two people and to fully understand each other |
|
|
Term
| How can you improve your communication? |
|
Definition
| Use "and" not "but" and use "I" statements and avoid "why" questions. Make eye contact. |
|
|
Term
|
Definition
| Asses how you spend time, set goals, prioritize, create a schedule, maximize your rewards, say no. |
|
|
Term
| Purpose of stress journal |
|
Definition
| Is adjusting your thoughts helps perceive stressors differently. Use the diary to identify stress components, write down stressor and reaction |
|
|
Term
|
Definition
| Food substance that produce a stresslike response |
|
|
Term
|
Definition
| At 85 decibels a stress response develops. 90 decibels hearing damage can occur after prolonged exposure |
|
|
Term
| G.E. Anderson developed what? |
|
Definition
| A life events scale to measure stress. |
|
|
Term
| Holmes and Rahe developed what? |
|
Definition
| A second scale for identifying unhealthy life events. Their methods say your life change units is a measure of the stressors you encountered this past year. |
|
|
Term
| What is a social support system? |
|
Definition
| A resource pool, drawn on selectively, to support me, in moving in a direction of my choice, and leaves me stronger. |
|
|
Term
| Kanner and Lazarus developed what? |
|
Definition
| Came up with daily hassles are more detrimental to health than major life events. |
|
|
Term
|
Definition
| Success is multi faceted and is in the eyes of the beholder. Identify what success means to you and how to achieve this using your strengths. |
|
|
