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This file accompanies a Youtube clip which covers the manner in which 1: biofeedback, 2: relaxation & meditation, 3: exercise & 4: social support can help manage stress. See facebook page 'epsychvce.com' or twitter account 'psyccounting' for link.
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Strategies for coping with stress
Strategies
Biofeedback
Biofeedback
Exercise
Exercise
Social support
Relaxation/ meditation
Biofeedback• Biofeedback is a technique used
to help a patient gain control over their physiological response to a stressor
• Through the practiced use of relaxation techniques the patient can reduce the severity of response to the stressor.
• This is achieved by a patient receiving feedback about a biological response e.g. Heart rate, muscle tension, skin temp, BP, etc - when exposed to a mild stressor
• Biofeedback has been used to effectively to counteract the effects of migraines, insomnia, back pain, constipation, high BP, etc
Biofeedback - the process 1. The patient is given info
about an autonomic physiological response e.g. HR
2. He/she uses taught strategies (mental exercises) e.g. calming thoughts to help her lower response (influence their biological functioning)
3. Continued presentation of the information can help he/she create desirable physiological changes – lower HR. as measured by biofeedback device
Meditation & Relaxation• Meditation is a self-
induced A.S.C used in order to gain some personal benefit
• Relaxation is the act of refreshing the body
• Both reduce arousal – e.g. lowered muscle tenson, HR, breathing becomes more irregular.
• Both are effective in dealing with stress-related anxiety problems
Physical exercise• Involves physical exertion to
improve one’s physical condition.
• Aerobic exercise: involves sustained exertion resulting in a high level of cardiovascular activity & oxygen consumption e.g. distance running
• Anaerobic exercise: involves short intense bursts of exercise e.g. sprints.
• Both reduce anxiety levels, but aerobic exercise is more effective than anaerobic exercise
Benefits of exercise• Promotes physical well-
being via production of beta-endorphins: (a neurotransmitter released into the brain to help maintain homeostasis when an outside factor, such as pain, is being felt in the body, as well as give us a feeling of "good sensations" when we do things that our brain perceives as good)
• Diverts attention away from stressors
• Reduces muscle tension• Uses us stress hormones
produced by HPA axis when stressed
• Enhances Psychological health
Social support• Help or assistance from people we have a stable
inter-relationship with – i.e. - • Tangible assistance – food, money• Emotional support• Appraisal support – a 3rd party helps by providing
coping strategies• Information support -