Stress management and prevention
OeyZ
Chapter14_Fall2018.pptxPhysical Techniques
Chapter 14
Objectives
After reading this chapter, you should be able to:
Describe the use of autogenics to attain deep levels of relaxation
Summarize the relationship between biofeedback and stress reduction
Discuss Pilates and its benefits
Self-directed relaxation technique based on the power of suggestion
Decades of use and study have established autogenics as an effective means of relaxing the body and reducing stress-related symptoms
Autogenics
3
Developed in the early 20th century by the brain physiologist Oskar Vogt
Noticed that self-hypnosis reduced tension, fatigue, and headaches
Johannes Schultz continued Vogt’s work
Those who were able to attain deep relaxation through hypnosis experienced two pleasant physical sensations
Heaviness
Warmth, primarily in their arms and legs
Schultz developed a system designed to activate the parasympathetic nervous system using suggestions focusing on warmth and heaviness
Background of Autogenic Training
4
The pleasant feeling of warmth in the extremities can be explained physiologically as vasodilation
Response to parasympathetic nervous system activation
How Autogenics Works
5
Studies have demonstrated the effectiveness of autogenic training on a variety of stress-related symptoms
Autogenics relieves headaches including tension headaches and migraines
Reduces anxiety related to cancer
Effective in dealing with insomnia and muscle tension
Improves performance of pilots
Also decreases physiological arousal during emergency flying conditions
Benefits of Autogenics
6
In meta analysis, autogenic training was found to be beneficial for a variety of illnesses, including:
Tension headache; migraine headache; mild-to-moderate essential hypertension; coronary heart disease; bronchial asthma; somatoform pain disorder; Raynaud’s disease; anxiety disorders; mild-to-moderate depression; functional sleep disorders
Autogenic training also has a beneficial effect on mood, cognitive performance, quality of life, and physiological variables
Research Highlight: Meta-Analysis of Autogenic Training
Source “Autogenic Training: A Meta-analysis of Clinical Outcome Studies,” by Friedhelm Stetter and Sirko Kupper, Applied Psychophysiology and Biofeedback, 27(1) (2002): 45.
7
Create favorable conditions
Use an autogenics script
Experiencing Autogenics
8
The suggestions used in autogenic training usually follow this sequence:
Focus on heaviness in the arms and legs.
Focus on warmth in the arms and legs.
Focus on warmth and heaviness in the heart area.
Focus on breathing.
Focus on coolness in the forehead.
Experiencing Autogenics
9
Autogenics is self-directed relaxation using suggestion
Autogenic training is beneficial for a variety of stress-related conditions, including mood and quality of life
Conclusion
10
Biofeedback
Becoming aware, with the aid of external monitoring devices, of internal physiological activities in order to develop the capability of altering them
Goal of biofeedback for stress reduction is a state of tranquility, usually associated with the brain’s production of alpha waves
11
Understanding Biofeedback
Biofeedback provides feedback, or information, about some physiological activity occurring in the body
Monitoring device attached to the body detects a change in an internal function and communicates it to an individual through a tone, light, or meter
Means of training people to gain greater control of physiological processes when they encounter stress
12
Understanding Biofeedback
Clinical biofeedback employs various monitors to observe different bodily functions
Electromyelogram (EMG)
Temperature
Galvanic skin response (GSR)
Electroencephalogram (EEG)
13
The Benefits of Biofeedback
People can learn to control usually involuntary functions
Circulation, tension, and heart rate
Used to treat dozens of ailments
Asthma, Raynaud’s disease, headaches, chronic pain, hypertension, irritable bowel syndrome, fibromyalgia, hot flashes, cardiac arrhythmia, etc.
14
What You Need to Know: Biofeedback
Biofeedback itself provides information about the body, but it is not a substitute for relaxation techniques
Once alerted to the physiological changes associated with stress, you can use breathing, relaxation, and other approaches to intercept the stress response and relax
15
Pilates
Mind-body approach
Focuses on strength, core stability, flexibility, muscle control, posture, and breathing
Used by dancers for deep-body conditioning, for injury rehabilitation, and to complement aerobics and weight training
16
Understanding Pilates
Basic principles
Centering, concentration, control, precision, flow, and breathing
Stabilization and strengthening of the back and abdominal muscles
17
The Benefits of Pilates
Physical and psychological health dividends
Stronger abdominal “core” muscles
Relief of lower back pain comparable with massage therapy and exercise
Improved balance and coordination
Reduced risk of heart disease
Stronger bones
Increased cardiorespiratory capacity
Improved body image and self-esteem
Improved concentration, mindfulness, and mood
Greater energy and less fatigue
Higher quality of life and life satisfaction
What You Need to Know: Pilates Training
Pilates training is available on many campuses, gyms, and community centers
Group “mat” classes offer a less expensive alternative to more expensive private lessons on Pilates equipment
Dance or Movement Therapy
Psychotherapeutic use of movement to further emotional, cognitive, physical, and social integration
Serves as a means of assessment and intervention for individuals with various impairments
Core belief of dance therapy is that the mind and body are interconnected
What happens to the body influences the mind and vice versa
20
Summary
Several techniques can be used for stress reduction and to attain deep levels of relaxation
Autogenics
Biofeedback
Yoga
T’ai chi
Pilates
Dance
