Anxiety 2 Flashcards
How do you use visual imagery
- Close your eyes and breathe slowly and deeply
- Concentrate on an image of the most relaxing place you have ever been.
- Mentally focus on what you experience there with each of your senses.
- If other thoughts enter your mind, take a deep breath and refocus your relaxing image.
- Spend five or ten minutes with this form of relaxation at a time. This may be repeated several times during the day.
- As you finish, take one more deep breath and exhale slowly. Stretch as you complete this exercise.
How is diaphragmatic breathing done?
(When we are stressed, we tend to react with shallow, rapid breathing. Breathing slowly and deeply ends arousal response and induces a relaxation response)
- Sit or stand up straight to allow your diaphragm maximum mobility.
- Inhale slowly and deeply through your nose.
- Stomach expands as you inhale as much as possible
- Hold your breath for a few seconds
- Exhale slowly out mouth, pursing your lips, as when whistling
- Say the word “relax” as you exhale
- Repeat 4-5 times
Define autogenics
Process of relaxing your body through suggestion.
Instructions for relaxation using autogenics
- Close your eyes and take a few slow, deep breaths.
- Concentrate on your left arm and repeat to yourself, “My left arm feels warm and heavy.” Repeat until arm actually feels warm and heavy.
- Repeat the same exercise with your right arm, left leg, right leg, face, and other parts of your body until you feel completely relaxed.
- Take a slow, deep breath as you finish the exercise.
(The time required to induce relaxation will gradually decrease as you get better at this technique)
How is progressive muscle relaxation done?
- Sitting or lying down.
- Make a fist with your left hand, hold it for a few seconds, and notice how the tension in your hand and arm feels.
- The muscles in your hand will feel tight and strained and your hand may tremble a little.
- Release your fist and let the tension slip away.
- Notice that your hand and arm feel lighter than when they were tensed and under pressure. They may feel warm and heavy.
- Repeat this exercise with your left hand and arm one or two more times, or until the tension in them is all gone.
- Release your fist and let the tension slip away.
Cognitive theory focuses on negative automatic thoughts/cognitive distortions such as _____ (3).
- Catastrophizing: exaggerating a potential problem into a catastrophe
- Generalization
- Overestimating the probability of a negative outcome
Specific phobia last for 6 months or more, is marked and persistent excessive or unrealistic fear of an object or situation and consist of (4)
- Exposure provokes and immediate anxiety response
- Phobia avoided or endured w/ extreme anxiety and distress
- Fear/anxiety is out of proportion to the danger
- Avoidance interferes w/ a person’s routine, function, social activities, or marked distress
Subtypes of specific phobia (4)
- Animal
- Natural environment
- Blood injection injury
- Situations
Prevalence of specific phobia (current, lifetime, MC population)
- Current: 4-8.8%
- Lifetime: 7.2-11.3%
- More common in lower socioeconomic classes and unmarried
Predisposing factors of specific phobia
- Traumatic events
- Informational transmission
- Subtypes may run in families: fear of blood injury
(Tends to improve with age, onset is childhood or early adolescence)
Specific phobia first-line treatment
Cognitive-behavioral therapy: Fear and avoidance hierarchy
Specific phobia second-line treatment
PRN benzos
Social phobia prevalence and age of onset
- 13%
- Adolescence (before 25 years old)
Social phobia imaging studies: findings
decreased striatal D2 receptor and dopamine transporter binding
Social phobia is comorbid with anxiety disorders, ______(2).
- Substance abuse
- MDD
Social phobia has the greatest impairment in ______.
Decrease probability of professional, technical or managerial employment
