Stress Management

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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.