Week 13 Flashcards
(51 cards)
1
Q
What does bracing cause?
A
- inefficient energy expenditure
- headache
- backache
- muscle pains in the neck and shoulders
2
Q
What is progressive muscle relaxation (PMR)?
A
- A technique used to induce nerve-muscle relaxation
- Developed by Edmund Jacobson (1929)
- Allows for the development of muscle self-awareness: ability to recognize a tense muscle from a relaxed one
3
Q
How is the SNS and the ANS invovled in the PMR ?
A
SNS -> ANS -> Behaviour
* SNS: manipulating (state of relaxation in the body); in charge of activity of our muscles
4
Q
What is involved in PMR?
A
- involves systematically contracting and relaxing muscle groups throughout the body
- Moving from distal muscle groups to proximal muscle groups
- Physical (tense 10s, relax 20s) and Mental component (diff. b/w 2 states)
- Goal of PMR is to learn how to self-regulate relaxation response
- 1,030 skeletal muscles combined into groups of 16,7 and 4
- A cue word is used so cleints can learn to release tension by recalling the cue word
5
Q
What steps are involved in PMR?
A
- Focus on the muscle or muscle area that you want to tense/relax
- Tense the desired muscle 5-10 seconds, bring awareness to sensation of tension
- Then relax muscle for 10-20 seconds
- Focus on how the muscle feels when relaxed in contrast to when it was tensed
- The strength of the tension during each successive contraction will be less than the previous
6
Q
What are some issues surrounding PMR?
A
- Comfort: lie down and wear comfortable clothing
- Cramping: hold for shorter period/soften the tension a bit
- Anxiety: some clients may experience anxiety symptoms such as losing control; discomfort from enhanced awareness of bodily sensations
- Self-consciousness: can do with lights off or alone to reduce self-consciousness
7
Q
What are some benefits of PMR?
A
Psychological benefits
* Reduces stress, anxiety and depression
* Improves concentration
* Improves sleep
Physical Benefits
* Pain management
* Reduction of side affects following chemotherapy in cancer patients
* Decreases GI symptoms visceral hypersensitivity in patients with IBS6
8
Q
What did Chen et al (2009) find?
PMR study 1
A
- Objective: examine efficacy of PMR on symptoms of anxiety in patients with acute shizophrenia
- Results: Compared to controls, PMR groups displayed significant decline in anxiety severity, which was maintained at follow-up
9
Q
What did Park et al (2019) find?
PMR Study 2
A
- Objective: examine whether PMR decreases dental anxiety in periodental patients
- Measurement time points: Baseline, week 4 and 3-month follow-up
- Results: Both groups reported decreased dental anxiety at 4 weeks, with greater declines in the PMR group at 3-months. A significant improvement across all outcome parameters in the PMR group
10
Q
What did Chellew et al (2015) find?
PMR Study 3
A
- Participants: 101 1sy yr undergrad students
- Protocol: Attended a one-week aPMR course (measures collected one week before and after training)
- Results: reduction in life events (stress) and total cortisol. Indepednent of sex, wake-time, neuroticism and smoking status. lower perceived stress and lower total secretion of cortisol
11
Q
What is systematic desensitization?
A
- Pair graduated imagine phobic scenarios with the experience of deep relaxation
- Hierachy of images/fear ladder; go through imaginal exposure before live exposure
- Rationale: Counter-condition the anxiety response by replacing anxiety with relaxation
- If successful and realisitc, it should carryover into real life
12
Q
How is systemic desensitization done?
A
- Learn PMR
- Creation of fear ladder: least feared scenario/image on lower rungs of ladder
- Measure fear in Subjective Units of Distress (SUDS) on a 100-point scale
- Therapist goes up the fear ladder, and a session typically lasts 15-30 minutes
- Next session begins with last successful ‘rung’ and then continues to progress
13
Q
What did Coldwell et al (2007) find?
Systematic desensitization study
A
- Examines effects of Xanax with systematic sensensitization for dental injection phobia
- 144 phobic patients
- Results: dental fear reduced across both groups for one year after study completion
14
Q
What is autogenic training?
A
- Developed by Johannes Schultz (1932)
- A relaxation technique derived from clinical hypnosis
- Hypnotic state: altered sense of waking consciousness with sleeplike characteristics distinguished by increased suggestibility
- Autohypnotic: hypnotic state is self induced
- Autogenic training: learning a method of deep relaxation through self-hypnosis on bodily sensations that centers on the ANS
15
Q
What are the 5 prerequisites for AT?
A
- High motivation and cooperation
- Reasonable degree of self-control and seld-direction
- Ability to maintain a body position
- Reduction of external enviornmental stimuli (quiet space)
- Concentration of attention on bodily sensations
- Key: as little muscle contraction as possible (3 body postions)
16
Q
What physical sensations does AT concentrate on ?
A
- Body warmth: increasing blood flow
- Heavy limbs: muscle relaxation
17
Q
What are the 6 tagerts and associated sensations of AT?
A
- Heaviness of limbs (muscular relaxation)
- Warmth of limbs (vascular dilation)
- Heart (calming regular heartbeat - heart regulation)
- Abdonimal warmth (visceral organ regulation)
- Head (cooling the forehead)
- Breathing (easy breathing - breathing regulation)
18
Q
What are the benefits of AT?
A
- Psychological effects: Improves sleep; reduces stress. depression and symptoms of anxiety; reduces sexual arousal problems
- Physical: Reduces chronic pain, redeuces respiration and heart rate, enhances low frequency alpha brain waves
19
Q
What did Hidderley & Holt (2004) find?
AT Study 2
A
- Participants: Early stage breast cancer patients
- RCT: Block randomized at 2-month AT or no therapy control (WLC)
- Outcome: Anxiety and depression (HADS), immune function (leukocytes)
- Results: Greater decline in HAD anxiety in depression in AT vs control and Higher lvls of CD4, CD8, B cells and Natural killer cells in AT group vs control
- AT -> experience benefits respect to immune function; increase in leukocytes = increase in immune function
20
Q
What is guided imagery relaxation?
A
- technique that uses language to create relaxing, sensory-filled images and scenarios to transport us to our imagination
- Use of scripts that engage all five senses and facilitate calmness
21
Q
How is GIR done?
A
- Visual: white sand
- Auditory : sound of the waves
- Sensory: warm sun
- Smell: salt air
- Taste: salt on lips
- Words: Peacefully, calmly, gently, safe, secure…
22
Q
What is hatha yoga?
A
- emphasizes the physical discipline through using pranayama (breath) and different ansanas (postures)
- 20th century -> termed “yoga”
- A complement to meditation
23
Q
What are the forms of Hatha yoga?
A
- Vigorous Vinyasas (Ashtanga): fast-paced series of sequenital postures (power yoga)
- Attention to detail (lyengar): intense focus on the subtleties of each posture; use of props
- Healing (Bikram): sequence of 26 traditional hatha postures to address the proper functioning of every bodily system
- Englightment (Sivananda): emphasizes 12 basic psotures to increase strength and felxibility of the spine
24
Q
What are the benefits of yoga?
A
- In Sanskrit “yoga” translates as “yoke” or “union”, describing the integration of mind and body to create a greater connection with one’s own pure essential nature
- Allows insight into how the ANS works
- Yogis able to reduce blood flow to their hearts and reduce heart rate; one could perspire from their forehead on command
25
What did **Gopal et al (2011)** find?
| Yoga study 1
* Participants: 60 1st yr female students aged 17-20 yrs
* Random assignment to yoga or WLC
* Yoga intervention: 12 week, 35 min daily yoga practice
* Measurement points: Enrollment (Baseline) and 3 months later during exams (exam stress)
* Results: Significant increase in control group from baseline to exam stress vs yoga group (CV output - heart rate, BP, respiratory rate) and perceived stress; Overall yoga supports psychological outcomes in terms of stress and anxiety
26
What did **Woolery et al (2004)** find ?
| Yoga study 2
* Random assignment to Yoga or WLC
* N= 28; 18-29 yrs old; mild depression, yoga naive
* Intervention: 2 1-hr yoga classes each week, 5 consecutive weeks
* Results: Depression and anxiety **decreased** in yoga group; Trend for **higher** morning salivary cortisol in yoga group
27
What is **meditation**?
* A mental exercise: mind-to-muscle relaxation technique
* Traditionally grounded in Eastern cultures
* Uses an **object of focus** to clear the mind (object used often determines the type of meditation you are practicing)
28
What are the **focus points** of **meditation**?
* **Mandala**: geometric figure used as the object of focus
* **Mantra**: a word used as the object of focus
* **Nadam**: sounds used as the object of focus
* **Koan**: unanswerable, illogical riddle used as the object of focus
29
What are some **breathing** practices in **meditation**?
* **Pranayama**: a Hindu practice that invovles beathing as the object of focus. Controlling the breath
* **Anapanasiti**: A Buddhist practice that involves attending to the breath without control
30
What are the **indicators** of **meditation state**?
* Time distortion
* Ineffability (expereince not put into words)
* Present-centeredness
* Perceptual distortion (losing the self)
* Enhanced receptivity (suggestibility)
* Self-transcendence (enlightment, inner peace)
31
What are some **types** of meditations ?
* Transcendental Meditation (TM)
* Zen meditation: Rinzai Zen
* Nada Yoga
* Mindfulness Meditation
32
What is **Transcendental Meditation**?
* **A technique involving use of Sanskrit word as object of focus**
* A specific form of mantra meditation
* Maharishi Mahesh Yogi - brought it to the West and simplified it
* Beatles helped make it popular
33
What is **involved** in **TM** ?
* "OM" (aum) a single syllable mantra (Bija)
* Bija easiest to remember and recite
* Om is believed to be the sound of all sources of energy and the root mantra
* **Herbert Benson's** secular meditation = Relaxation Response Meditation
* Repeat word/phrase/prayer etc. and passively disregard throughts that come to mind (achieve same results as TM, but using phrase or word that is aligned with person's belief system)
34
What are the **4** widely accepted **theories**?
* **Desensitazation theory**: mantra meditation induces a global desensitization of many disturbing thoughts and images
* **Blank-out theory**: mantra meditation restricts consciousness of our external world and temporarily deletes it from our active neural circuitry
* **Rhythm theory**: mantra meditation acheives its relaxation effects by tuning us into natural rhythms we are programmed to find soothing
* **Greater balance b/w the two cerebral hemispheres**: with repeated meditation experiences we create symmetry b/w the two hemispheres
35
What did the **TM in post-secondary students** study find?
* 106 secondary school students; raical and culturally diverse
* 4 month longitudinal study: TM group practiced twice a day as part of school's Quiet time program (vs personal activities)
* Results: TM significantly decreased/lowered emotional distress
36
What did **Bellehsen et al (2021)** find?
| TM Study 2
* TM as treatment for PTSD Veterans
* Intervention: Randomized to either 12 weeks (16 sessions) of TM or TAU (treatment as usual)
* Outcomes: PTSD symptoms; self-report PTSD symptoms, etc; Assessed at baseline and at 3 months
* Results: 50% of TM group no longer met criteria for a PTSD diagnosis; 10% in TAU group no longer met criteria for a PTSD diagnosis
37
What is **Rinzai Zen**?
* Japanese Buddhism
* Emphasis placed on **kensho**, or seeing one's true nature
* Technique involving focus on **koans** (paradoxical statement)
38
What is **Nada Yoga**?
* The Yoga of **Sound**
* Nada (flow of sound) + yoga (union) = union of the individual mind with cosmic consciousness through the flow of sound
* Technique involving focus on **nadam**: focsuing on sound and tone
* Focus on external sound (**ahata nada**) to calm the mind and body. Then become aware of inner sounds (**anahata nada** = unstruck sound)
39
What is **Mindfulness Meditation**?
* Mindfulness: paying attention, in a particular way - on purpose, in the present moment, in an accepting way
* Focus attention on the here and now
40
What are the **3 axioms** of mindfulness?
1. Intention
2. Attention
3. Attitude
41
What involved in **attitude**?
* Attitude - the attitude you bring to your practice is what will make you stronger
* **S**uffering = **P**ain **X** **R**esistance
42
What are the **7 attitudes** of **mindfulness**?
1. Non-judging
2. Patience
3. Beginners mind
4. Trust
5. Non-striving
6. Acceptance (and self-compassion)
7. Letting go
43
What did the **study of brain activation in Tibetan monks** find?
* **Activity in Left PFC** (seat of postiive emotions) **greater than activity of the right PFC** (seat of negative emotions and anxiety)
* **Cortical** thickness **greater** in regions associated with **attention, introception, and sensory processing**
44
What did **Davidson (2003)** find?
| MM Study 2
* 8-week MBSR vs WLC
* After 8-weeks, participants vaccinated with influenza vaccine
* Outcomes: left-side alpha brain activity, anxeity, antibody to vaccine
* Results: increase in left-side alpha brain activity, decrease in anxiety, and increase in antibodies in MBSR group vs control
45
What are the **physiological** benefits of meditation?
* Decrease pain sensitivity
* Decrease muscle tension
* Improves circulation
* Decreased galvanic skin response
* Telomerase activity
* Decrease stress hormones and reactivity
* Improves immune function
46
What are the **psychological** benefits of meditation?
* Decrease stress-related disorders
* Improves sleep
* Decreases distress
* Increases positive mental health
* Improves cognition
* Neural correlates of change
47
What is involved in **neural correaltes** in terms of **mindfulness**?
* Cultivating **Cognitive Control** and **Emotion Regulation**
* Experience changes the brain: **Neural plasticity**
48
How is **neural plasticity** tied to **mindfulness**?
* Increased HC volume and acitvation
* Increased temporo-parietal junction volume
* Increased cingulate cortex volume and activation of ACC
* increased mPFC volume
* Increased amygdala-PFC connectivity
Volumetirc and functional changes associated w/ behaviour:
* **Decreased** anxiety and depression
* **Enhanced** emotion regulation
* **Enhanced** cognitive performance
49
What is **biofeedback**?
* **The use of instrumentation that allows you to monitor psychophysiological processes**
* Monitor processes you may not otherwise be aware of
* People then can learn to **voluntarily control** these physiological processes
50
What **insturments** are used in **biofeedback**?
* **Electroencephalograph (EEG)**: bringing awareness to the active mind
* **Electromyograph (SEMG)**: Brining awareness to muscle tension
* **Photoplethysmograph (PPG)**: Brining awareness to blood flow
51
What are the **benefits** of **biofeedback**?
* **Skeletal muscle tension**: tension-type headache
* Biodfeedback is an empirically supported therapy for TTH and migraine
* **Directed targeted approach**: biofeedback of muscle tension for TTH and feedback for blood flow for migraine
