Stress Management

Total Flash Cards » 29
 
1. 

Fight or Flight response

 

The body's Stress reaction that includes an increase in heart rate, respiration, blood pressure, and serum cholesterol.

 
2. 

stressor aka stimuli

 

Something with the potential to cause a stress reaction

 
3. 

General adaptation syndrome

 

The three stages of stress reaction described by Hans Selye.Phase 1: Alarm reactionPhase 2: Stage of resistancePhase 3: Stage of exhaustionstress can be both good and bad

 
4. 

Eustress

 

Good things to which one has to adapt and that can lead to a stress reaction

 
5. 

Distress

 

Bad things to which one has to adapt and that can lead to a stress reaction

 
6. 

Relaxation response

 

A series of bodily changes that are the opposite of the stress reaction.

 
7. 

Autogenic Training

 

A relaxation technique that involves a sensation of heaviness, warmth, and tingling in the limbs.

 
8. 

Progressive relaxation

 

A relaxation technique that involves contracting and relaxing muscle groups throughout the body.

 
9. 

Bracing

 

The contracting of muscles for no obvious purpose.

 
10. 

Neuromuscular relaxation

 

Another term for progressive relaxation.

 
11. 

Strain

 

The physical, psychological, and behavioral outcomes of stress reactivity.EX: headaches, backaches/ Agoraphobia/Alcohol abuse

 
12. 

Herbert Benson

 

Studies transcendental meditationhelped reduce his patients' level of high blood pressure with a meditative technique

 
13. 

Start of Chapter 9Mandala

 

A geometric figure used as the object of focus during meditation

 
14. 

Nadam

 

Imagined sounds used as the object of focus during meditation

 
15. 

Mantra

 

A word used as the object of focus during meditation.

 
16. 

Koans

 

Unanswerable, illogical riddles used as the object to focus during meditation

 
17. 

Pranayama

 

A Hindu practice that involves breathing as the object of focus during meditation

 
18. 

Anapanasati

 

A Zen practice that involves counting breaths as the object of focus during meditation

 
19. 

Relaxation response

 

The physiological state achieved when one is relaxed: also called the Trophotropic response

 
20. 

Trophotropic response

 

The physiological state achieved when one is relaxed; also called the relaxation response.

 
21. 

Meditation

 

Is a simple mental exercise designed to gain control over your attention so you can choose what to focus upon. Its focusing on something repetitive or something unchanging.

 
22. 

Autohypnosis

 

Being able to place oneself in a hypnotic state

 
23. 

Autogenic meditation

 

Visualization of relaxing images used during autogenic training.

 
24. 

Jacobsonian Relaxation

 

A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called progressive relaxation or neuromuscular relaxation.

 
25. 

6 initial stages of Autogenic training:

 

heaviness in the limbs, warmth in the limbs, heaviness and warmth in the area of your heart, regular breathing, sensations of warmth in the abdomen, and sensations of coolness in the forehead.

 
26. 

Biofeedback

 

The use of electronic instruments or other techniques to monitor and change subconscious activities, many of which are regulated by the autonomic nervous system.

 
27. 

Electromyographic (EMG) biofeedback

 

Biofeedback that measures muscle contraction.

 
28. 

Thermal biofeedback

 

Biofeedback that measures temperature.

 
29. 

Diaphragmatic Breathing

 

Deep breathing that expands that belly rather than just the chest.