stress & relaxation

Question 1

what are the 5 categories of stress?

Answer 1

1. acute the limited stressors
2. brief naturalistic stressors
3. stressful event sequences
4. chronic stressor
5. distant stressors

Question 2

what are examples of acute time limited stressors?

Answer 2

-eg being put on the spot - public speaking etc

Question 3

what is an example of a brief naturalistic stressors?

Answer 3

• academic exams involving a person confronting a real life short term challenge

Question 4

what is an example of a stressful event sequence?

Answer 4

-major event eg loss of a spouse , partner, parent
-natural disaster

Question 5

what is a chronic stressor & give an example?

Answer 5

stressors - not known whether or when the challenge will end or can be certain that it will never end
-eg suffering a traumatic injury that leads to physical disability

Question 6

what are distant stressors?

Answer 6

-traumatic experiences in the distant past that may continue to modify the immune system function because of their long lasting cognitive & emotional response
-eg sexual assault

Question 7

what are examples of sources of stress?

Answer 7

1. personal eg locus of control (how much control do we have), personality type
2. environmental - work or social

Question 8

what are the physiological effects of stress?

Answer 8

-fight or flight- SNS, adrenaline etc
-body becomes ready for action
-increase in HR, CO, BP, sweating etc

Question 9

what are examples of psychological effects of stress - subjective & behavioural?

Answer 9

-subjective: tiredness and or difficulty sleeping, muscle tension, indigestion, headaches, difficulty concentrating, anxiety etc
-behavioural - increased alcohol consumption, restlessness, loss of sexual interest

Question 10

what can excessive stress lead to?

Answer 10

-fatigue
-loss of sleep
-anxiety disorder
-decreased immune response

Question 11

what posture can indicate stress?

Answer 11

-face tense - clenched jaw, furrowed brow
-tongue held on roof of mouth
-head carried forward - shoulder girdle elevated
-upper limbs rigidly close to chest wall
-hands clenched
-legs crossed, repetitive movement

Question 12

what is relaxation?

Answer 12

state of consciousness characterised by feelings of peace, and release of tension, anxiety and fear

Question 13

what are the physiological responses to the relaxation response?

Answer 13

-decrease in HR
-“ BP
-“RR
-“ O2 consumption

Question 14

what are examples of commonly used techniques for relaxation?

Answer 14

-progressive relaxation
-recripocal physiological relaxation
-breathing
-meditative relaxation response
-massage

Question 15

what is progressive relaxation?

Answer 15

-sequential tensing and relaxing of muscle groups
-2-3 muscle groups - 50 muscle groups

Question 16

what is reciprocal physiological relaxation?

Answer 16

-simple relaxation
-maximal contraction - maximal relaxation
-contraction of the muscle groups that work opposite to the position of stress

Question 17

what are examples of breathing routines for relaxation?

Answer 17

-abdominal breathing
-smooth transfer between inhalation and exhalation
-breathing through nose preferable

Question 18

what is benson relaxation?

Answer 18

-repetitive mental stimulation to concentrate attention eg mantra

Question 19

what is Schulz and Luthe relaxation?

Answer 19

-visualisation / imagery to create a peaceful and pleasant environment in their mind and comforting bodily sensation
-eg arm feeling heavy and warm
-cooling of the forehead
-abdominal warmth

Question 20

what kind of patient groups would relaxation techniques be done with?

Answer 20

-stress management - eg in business
-anxiety/ insomnia/ panic disorders
-asthma
-cancer
-pain - acute/chronic