Class 10 - Specialized Coping Strategies

Class 10 - Specialized Coping Strategies - Psychology 6...

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Psychology 6 Stress and Coping Christopher Gade, PhD Office: 3412 Tolman Office hours: Tu 12:00-1:30 Email: [email protected] Class: Tu/Th 5:00-7:30 PM
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Methods to Alleviate Stress: Deep Relaxation, Yoga, Meditation, and Biofeedback
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Not just for coping… The various practices that we’ll be covering today can be used even by people who don’t feel particularly “stressed” Deep relaxation, meditation, and biofeedback are used for treatment of: Chronic stress Anxiety-based mental health disorders Mild depression Preventative measures Reviewing Antonovsky’s Salutogenic Model regularly engaging in these practices moves one from the entropic to the salutary end of the health continuum
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Deep Relaxation Goal: reduce/diffuse physiological arousal Strategies: Progressive Muscle Relaxation: a deep relaxation technique that consists of tensing and relaxing different muscle groups Autogenic training: a deep relaxation strategy that uses self-hypnosis/passive concentration to center on the autonomic nervous system Guided imagery relaxation: a deep relaxation strategy that uses language to create relaxing sensory-filled images and scenarios that transport the participants to new worlds within their imaginations
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Progressive Muscle Relaxation (PMR) PMR: a deep relaxation technique that consists of tensing and relaxing different muscle groups Developed in the 1920s by Dr. Edmund Jacobson Considered an “active” approach to relaxation Relaxed somatic nervous system -> reduced reactivity of sympathetic nervous system (autonomic) -> psychological well-being and calmness Concrete Result: Muscle fibers elongate following extended contraction and subsequent release.
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