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44 Cards in this Set
- Front
- Back
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What is the Behavior Modification Model?
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model that illustrates the steps taken to change a negative behavior into a positive one
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What are the 5 Steps in Behavior Modification Model?
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1. Awareness
2. Desire to Change 3. Cognitive Restructuring 4. Behavioral Substitution 5. Evaluation |
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What is Diaphragmatic Breathing?
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"healthy breathing," Breathing through the diaphragm/belly/
Inhale: lower diaphragm, exhale: release |
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What are the 4 stages of diaphragmatic breathing?
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Inhale → slight pause → exhale; most relaxing → pause
* most relaxing phase is the EXHALE. |
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Visualization Exercise: describe "breathing clouds"
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inhale: visualize the air you take into your lungs as being clean, fresh air; pure and energized air, clean air with the power to cleanse and heal your body
exhale: visualize the air leaving your body as dirty air -- dark, cloudy, smoke that symbolizes all the stressors, frustrations, and toxins in mind and body * allow clean air to enter, circulate, and rejuvenate your body, and expel the dirty air to help rid your body of its stress and tension 5-10 minutes |
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Visualization Exercise: describe "Alternate Nostril breathing"
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"nadi shadhanan"; slow deep breath, exhale and allow air to leave exclusively through left nostril, begin next breath by inhaling only through right nostril - 15/20 breaths - exhale left, inhale right, change directions.
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Visualization Exercise: describe "Energy Breathing"
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breathing through the whole body - not just nose and mouth.
3 phases: relax shoulders, legs straight (sitting) inhale: imagine circular hole at top of head & breathe in "energy" in form of "beam of light" entering top of head, bring energy down from head to abdomen during inhale. exhale: allow energy to leave through top of head. 5-10 times, bring energy down to stomach, allow light to reach all inner parts of upper body. |
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Who is Edmund Jacobson?
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Developed the theory and technique of Progressive Muscular Relaxation based on systematically tensing and relaxing muscle groups throughout the body. It works – people have been using PMR effectively for about 75 years.
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What is Progressive Muscle Relaxation?
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Alternately tensing and relaxing muscles.
By purposely tensing a muscle and then releasing the tension, muscle is returned to its naturally relaxed position. *Muscles can not be both tense and relaxed at the same time; consciously know how to relax it, it will get relaxed Feel the tension as you contract the muscles. Notice the contrast between tense and relaxed muscles. Combine deep breathing with PMR: Exhale during the relaxation phase. |
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Which are the two Stress Emotions?
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Anger, Fear
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What is an “emotion”?
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•Emotion = A mixture of:
o 1. physiological arousal o 2. conscious thought also, the activation of the sympathetic nervous system - when the feelings have passed means parasympathetic |
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The feelings you have are a product of your ______ and _______ of your ________ arousal
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perceptions
interpretations physiological |
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Anger Mismanagement Styles
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1. Somatizers- suppressing rather than expressing anger; unresolved issues appear as disease or illness.
2. Self-punishers- denying proper outlet of anger, replacing it with guilt. 3. Exploders- exploding and intimidating others; controlling. 4. Underhanders- revenge-seeking and retaliation; controlling in subtle ways 5. Passive-Aggressive- revenge-seeking with a smile. |
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Anger Management; strategies to overcome anger
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1. When you feel yourself getting angry,” tell yourself, “Stop and recognize your angering thoughts.
2. Pause for a moment to consider the evidence. 3. Practice adaptive self-statements 4. Practice a competing response to anger: 5. Counter anger with empathy. |
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Violation of Expectations
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A rule you have made up about something has been broken.
Every anger episode is the result of unmet expectations *The average person feels anger about 15-20 times per day |
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What is "Fear"?
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conditioned response; we “automatically” respond in certain ways.
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What are the 6 basic fears?
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• Failure
• Rejection • Unknown • Death • Isolation • Loss of Control |
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Fear Management: strategies to overcome fear
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behavioral therapy, systematic desensitization, exposure desensitization
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What is "behavioral therapy"?
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John B. Watson; coping and relaxation techniques are used to desensitize oneself to stress
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What is "systematic desensitization"?
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process of learning to destress from something in small, manageable stages
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What is "exposure desensitization"?
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learning to destress from something by brief, yet safe, encounters with the stressor
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Cognitive Factors
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Positive Self-talk, Thought stopping, Reframing, Imagery
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What is "reframing"?
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Replace the negative thought with a positive and more productive thought (i.e., change “I can’t do this, I’m terrible” to “I will get it with more practice”).
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What is "cognitive restructuring?"
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a coping technique; substituting negative, self-defeating thoughts with positive, affirming thoughts that change perceptions of stressors from threatening to non-threatening.
*we have a choice |
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What is "cognitive distortion?"
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distorting a situation beyond how bad it actually is
pessimism, negative attitude, self-defeating/limiting beliefs, toxic beliefs, irrational beliefs |
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What are the 5 components of meditation?
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1. Quiet environment - to minimize sensory stimulation
2. A Mental device 3. Passive attitude 4. Comfortable position • 5. Regular practice |
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What is "polarized thinking?"
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a condition where things are always views in extremes, either extremely good or horribly bad
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Iceberg metaphor
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unconscious thoughts are potential for creating stress as well as conscious thoughts
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2 Points of Intervention in Meditation
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1. reducing sensory overload; “withdrawal of the mind from the senses”
2. problem-solving; gaining new perspectives |
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Inclusive Meditation
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all thoughts invited into awareness without emotional evaluation, judgement, or analysis (zen); observer of thoughts
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Exclusive Meditation
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restriction of consciousness, focus on a single thought and exclude all others; if mind wanders, gently bring it back (transcendental meditation) (american) Herbert Benson
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Mindfulness
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all senses concentrate on the acivity being performed during the present moment, like eating apple or washing dishes
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What is a Mandala?
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VISUAL TO FOCUS ON
a circular-shaped object used a visual for mantra for the purpose of clearing the mind of unnecessary (ego-based) thoghts. |
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Benefits of Meditation
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• 1. Increased awareness of whether you are tense or relaxed
• 2. Improved ability to relax when overstressed • 3. Reduce resting level of A.N.S. • 4. Improved concentration • 5. Lower blood pressure • 6. Improved sleep • 7. Lower blood sugar levels |
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Medical benefits of Meditation
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• Improved immune function
• Improved blood pressure and other coronary heart disease risk factors • Improved resting brain wave patterns • Increased cortical thickness • Stress reduction for health care professionals • Enhanced forgiveness for college students |
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Physiological Effects of Meditation
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-decreased oxygen consumption, increased skin resistance, decreased heart rate, decreased muscle tension
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What is Yoga?
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“Union” of mind, body, spirit
Physical Training-gentle stretching movements designed to bring balance to the entire body o 1. Physical balance (improve) o 2. Postures Mental training-complete mental attention to each movement to the exclusion of everything else o Relaxation o Meditation |
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define "Asanas" and "Pranayama"
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a. series of body positions
b. breathing conrol |
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Hatha Yoga
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most popular in US; decreases back pain
1. Sequence of asanas, one after another 2. Combine breathing, concentration, asanas 3. May include meditation sivananda, vinyasa, karma, ashtanga/power yoga |
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What is Tai Chi?
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continuous flow -> Moving with, rather than against, the flow of universal energy, & perceived stressors in everyday life.
acting without physical force, alignment of energy centers; Coordination, balance, self-control, timing, slow down, rhythm, flowing chi- life force; wholeness, yin yang, relief of chronic pain |
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What is Mental Imagery?
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using the imagination to observe images created by the unconscious mind; 3 categories:
1. images that replicate peaceful scenes to promote relaxation. 2. images that substitute a less desirable behavior with a more healthy one. 3. images that help to heal a damaged body tissue |
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journal of mental imagery
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documents positive energy of mental imagery
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Who is Herbert Benson?
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documented 5 basic conditions of meditation
Authored "The Relaxation Response" which documents the physiological benefits of alleviating the stress response by substituting the relaxation response. |
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Who is Richard Lazarus?
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(1) Described the mental processing part of stress with emphasis on primary and secondary appraisal. (Lazarus & Folkman). (2) Hypothesized that the accumulation of daily life hassles is just as likely to adversely affect health as single major life crises.
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