knes/hesc 342 ch 8
knes/hesc 342 ch 8 hesc/knes 342
Cal State Fullerton
Popular in Stress Management
Popular in Kinesiology
This 4 page Class Notes was uploaded by dy Notetaker on Sunday March 20, 2016. The Class Notes belongs to hesc/knes 342 at California State University - Fullerton taught by Karen Fazio in Winter 2016. Since its upload, it has received 112 views. For similar materials see Stress Management in Kinesiology at California State University - Fullerton.
Reviews for knes/hesc 342 ch 8
Report this Material
What is Karma?
Karma is the currency of StudySoup.
You can buy or earn more Karma at anytime and redeem it for class notes, study guides, flashcards, and more!
Date Created: 03/20/16
Chapter Eight: Psychological and Spiritual Relaxation Methods Elements of Relaxation 1. Mind-‐Body connection: New field “psychoneuroimmunoendocrinology” 2. Altered states of consciousness: Runner’s high, alcohol/drugs, mystical states, meditation, yoga, etc. 3. Enhanced internal locus of control: Feel empowered to make adjustments to impact your future The Mind-‐Body Connection n Stress and relaxation are meditated through bodily experience. n Thoughts influence feelings and degree of wellness. n Practice checking in with your bodily experience Altered States of Consciousness n Relaxation techniques alter your state of consciousness. n Non-‐ordinary consciousness may facilitate “flow.” n Relaxation, meditation, or spiritual practice may alter your sense of self Enhanced Internal Locus of Control n Relaxation techniques are proactive, thus give an immediate sense of being in control. n They allow you to think creatively and change externalized thinking into taking control of your situation Guided Imagery n The conscious use of the imagination to create positive images to bring about healthful changes in both the mind and body n Involves more than just the visual sense; it often employs other senses as well as the use of music or a person’s voice n Stimulating the body’s immune system, fight disease, and improve overall health Types of Guided Imagery n Feeling State Imagery – To elicit feelings of love, care, security, and happiness n End State Imagery – To create the ideal outcome or goal n Physiological Imagery – To evoke healing processes of the body n Metaphoric Imagery – Uses symbols to connect with the unconscious mind and evokes healing from the core of your psyche n Psychological Imagery – Targets a person’s specific psychological issues by offering corrective emotional content n Spiritual Imagery – Brings forth a kind of being that transcends ordinary existence How to Perform a Therapeutic Imagery Session 1. Assume a comfortable position. 2. Close your eyes and create a relaxed state of mind. 3. Follow the instructions of the guided imagery. 4. Return to normal consciousness. How Does Guided Imagery Work? n Neurological and Biochemical Connection Theory – Brain nerves are interconnected with endocrine glands and immune cells through hormones and cytokines n Cognitive Theory -‐ Changing negative thought patterns leads to a reduction in autonomic nervous system arousal and a decrease in muscle tension, mood disturbances and pain n Cognitive Distraction Theory – It is impossible for the brain to be preoccupied with two opposing ideas at the same time. The brain filters out certain signals, such as pain, and attention becomes focused on other information, such as the guided imagery suggestions. What is Autogenic Training? n The use of autohypnosis: hypnotic state (Vogt, 1900) n Self-‐generating (performed by yourself) n Develops two physical sensations (Schultz, 1932) – General warmth in limbs – Heaviness and tingling in the torso n Uses a variety of exercises to achieve this response n Vasodilation and muscle relaxation causes a positive response managing stress How to Do Autogenic Training n Five prerequisites are essential to succeed (Schultz & Luthe, 1959) 1. High motivation and cooperation 2. Reasonable degree of self control and direction 3. Maintaining a body position conducive to success 4. Reduction of external environmental stimuli 5. Attention on bodily sensations Six Stages of Autogenic Training n Heaviness of the arms and legs n Warmth throughout the arms and legs n Sensations/warmth and heaviness of the heart n Breathing n Sensations and warmth in the abdomen n Sensations of coolness in the forehead Benefits of Autogenic Training n Autogenic training can help with: – high blood pressure – asthma and eczema – irritable bowel syndrome – premenstrual syndrome and menopause – infertility – diabetes and thyroid disorder – Raynaud’s disease – headaches and insomnia – stress and stress-‐ related disorders Meditation & Mindfulness n Meditation is a state of intense concentration and inner stillness, as well as a mental procedure to achieve this type of mental state. n Purposes include inner peace, mental awareness, emptying the mind, achieving enlightenment, and experiencing true reality n Meditation: Inner concentration and stillness (or the practices to promote them). n Mindfulness: Relaxed, open attention to your ongoing experience. Types of Meditation n Restrictive: focusing consciousness on a single symbol, object, or thought in order to prevent distracting thoughts from entering the conscious mind. n Inclusive: opening the mind to all kinds of thoughts without getting bogged down in any one of them n Transcendental meditation n Maharishi Mahesh Yogi taught this form of meditation in the West n TM is based on the use of a mantra n Purports to produce a restful alertness that transcends thinking to reach the source of thought, the mind’s own reservoir of energy and creativity n Mindfulness-‐based stress reduction (MBSR) n MBSR is a highly structured program teaching developed by Jon Kabat-‐Zinn n MBSR consists of three different techniques: (1) body scan, (2) sitting meditation, and (3) Hatha yoga. n The program usually consists of interventions and homework at home for at least 45 minutes a day, 6 days a week for 8 weeks n Visualization: gazing at a chosen object or symbol that has some personal meaning and then closing your eyes and “see” the object in your imagination n Walking Meditation: a form of moving contemplation Elements of Meditative Practice n A quiet setting. n A stable, relaxed position. n An object of focus of awareness. n Passive attitude or poised awareness Meditation & Life Satisfaction n Live in the present moment. n Avoid critical judgments. n Develop acceptance. n Slow down. n Trust your intuition as well as your logical thinking. Practice love and caring n Spirituality is a broad term that represents a unique quality of the individual that is associated with one’s faith in a supernatural being, a search for meaning, a sense of connection with others, and a transcendence of self n Being spiritual contains those elements associated with inner qualities related to the soul and heart of the person, like the meaning and purpose of life, compassion, forgivingness, and love. n Religion is a narrower concept represented by devotion to the beliefs and practices of established, organized religion and is associated with a system of beliefs centered around the concept of a supernatural being or force n Healthy religious beliefs and spiritual practices are associated to better coping with stress and less depression, suicide, anxiety, and substance abuse while for those emotionally vulnerable, religious beliefs and doctrines may reinforce neurotic tendencies, enhance fears or guilt, and restrict life
Are you sure you want to buy this material for
You're already Subscribed!
Looks like you've already subscribed to StudySoup, you won't need to purchase another subscription to get this material. To access this material simply click 'View Full Document'