Download Progressive Muscle Relaxation: Techniques, Benefits, and Applications and more Exams Sociology in PDF only on Docsity!
SOWK 4370
Progressive Muscle Relaxation - Techniques are designed specifically to reduce muscle tension through focused attention Symptoms of muscle tension - Stiff neck, tension headache, tight shoulders, grinding teeth, low back pain Edmund Jacobson - developed a relaxation technique, known as the Jacobson Method, in which muscle groups are alternately tensed and relaxed until the whole body is in a state of relaxation first caught on to the idea of tension and relaxation in the muscles while he was working with patients who had a variety of maladies noticed one common characteristic was muscle tension sevirity of many disorders could be diminished by reducing or relieving muscle tension Jacobson's finding - by forcibly tensing a muscle and then consciously releasing the contraction, the muscles returned to their naturally relaxed position Progressive muscular relaxation has also been called - progressive neuromuscular relaxation Progressive relaxation remains a commonly used form of relaxation therapy in western society today - true The human body contains hundreds of voluntary skeletal muscles - true Skeletal muscles are involved in several psychological functions, including - generating force (strength and speed) generating heat maintaining posture assisting in breathing Each skeletal muscle is composed of many muscle fibers (Cells), each of which has the ability to - contract or relax When does a muscle contract - receives a nerve impulse from the CNS Motor unit -
consists of a single motor neuron and all the muscle fibers it controls Muscle contraction - muscle shortening All or none principle - muscle contraction is based on this muscle fiber contracts completely or not at all skeletal muscles are naturally in a state of non-contraction or relaxation Many muscles in the body remain in chronically contracted state because they are continuously receiving the messages from the nervous system that they should be contracting in preparation for fright or flight - true Even while we sleep, thoughts in the unconscious mind can produce muscle tension - true Common manifestations of muscle tension during sleep are - jaw clenching and teeth grinding Immediate actions of the fight or flight response is an increase in muscular tension to generate immediate power to either run or fight - true Bruxism - grinding teeth People who frequently grind their teeth are more likely to feel stressed out at work than those who do not - true Women are more likely than men to say that they grind their teeth and that their jobs are stressful - true PMR activates the parasympathetic nervous system in a consciously directed way as you first tense a group of muscles and then consciously release the tension in that muscle group - true Once you learn to distinguish between tension and relaxation , you can control tension - true What is the primary feature of the PMR method - ability to relax muscles selectively on command Benefits of progressive relaxation - turns off the stress response and induces relaxation
for third time, contract 10% of maximal contraction Passive progressive relaxation - a less active method of progressing through the various parts of the body using a technique called the body scan The body scan is used for two purposes - as a means of checking to see if tension exists as a device to enable the individual to feel in touch with his/her body as a whole Jon Kabat-Zinn - introduced this form of relaxation (passive progressive) as the first method for patients to use to discover their bodies in a non-judgmental way and begin to find some relief from their stress related symptoms Often when an unpleasant sensation arises in the body, the immediate reaction is to physically tense the muscles in that area - true Hypnosis - attentive, focused concentration with suspension of some peripheral awareness characterized by extreme suggestibility, relaxation, and heightened imagination When you are under hypnosis - your attention is more focused you are more responsive to suggestion you are more open and less critical and disbelieving Hypnotherapists say that hypnosis creates a state of deep relaxation and quiets the mind - true Neurologists believe that the left hemisphere of the cerebral cortex is the logical control center - true The right hemisphere of the brain controls imagination and creativity - true Whatever the conscious mind focuses on, thinks, and directs is what the subconscious responds to - true Research has found a correlation between the ability to use imagery and the ability to hypnotize - true
Imagery - is a flow of thoughts that includes sensory qualities from one or more of the senses Visualization - relates more specifically to using the imagination to picture or see a place or thing Visualization focuses on visualizing or seeing a place or thing while imagery can include touch, smell, touch, hearing, taste, position - true Authors of the mental game plan describe several different uses of mental imagery including p. 321 - improvement of performance skills: seeing yourself do well on a test or performing well in an athletic event improvement of confidence and positive thinking: replaying in your mind previous times you have done well, ex giving a speech tactical rehearsal and problem solving: visualize possible outcomes that may arise in a given situation ex: how your boss will respond for your request for a raise performance review and analysis: use your imagination after completing an event to review your performance control anxiety and arousal: reduce stress by imagining relaxing scenes and even including yourself in those images ex nature Relaxation Guided Imagery (RGI) - using the imagination to control arousal and anxiety If athletes want to improve performance, - relax be mindful monitor skills imagine your success let go and get out your own way Relaxation Guided Imagery P. 323 - Technique used to connect with the subconscious mind in a way that will activate the relaxation response Benefits of guided imagery - helpful in treating many stress related symptoms, including headaches, muscle spasms, chronic pain, and general or situation specific anxiety Research has demonstrated that RGI is effective in improving health outcomes for a myriad of medical conditions - including cancer HIV migraine headaches
Of the many ways to meditate, nearly all have some common components - quiet environment where you will not be disturbed comfortable, relaxed position usually sitting point of mental focus Meditation means different things to different people P. 331 - true Mantra meditation - technique that combines these four factors mental device (constant and repetitive focus of attention) passive attitude decreased muscle tone facilitated by a comfortable position quiet environment Mental device P. 333 - most common mental device is a mantra mantra is simply a repeated word, sound, or a phrase used as a point of focus during meditation Passive attitude p. 333 - exert as little effort as possible relax, focus, let it happen Comfortable position p. 333 - begins by sitting in a comfortable position Quiet environment p. 333 - set yourself in an environment that will not be disturbed Transcendental meditation p. 334 - TM is a unique in that it involves going into a meditative state by repeating a special, individualized mantra -- a sanskirt sound without meaning Ending meditation p. 334 - You do not want to come out of meditation quickly give yourself 2-3 minutes to quietly sit in your chair Mantra meditation: putting it all together - sit with dignity and close your eyes repeat your mantra when your mind wanders, return your focus to passively repeating your mantra
do not be in a hurry to end your meditation, regardless of its duration enjoy the benefits of profound relaxation Breathing meditation p. 335 - select a quiet time and place be seated on a cushion close your eyes gently and begin by bringing your full present attention to whatever you feel within you and around you Additional ways to meditate P. 336 - Contemplation-begin by selecting an item such as a natural object, a rock, twig, leaf, or seashell. the goal is to simply look at the object Breath counting- by closing your eyes, putting your attention on your breath normally. Thought-watching- by picturing yourself sitting peacefully at the bottom of a clear lake Chakra meditation- chakras are the energy in the body through which spiritual and emotional energies flow. -The belief is when the flow of the prana, or energy, is blocked disease results Walking mediation-involves the use of movement rather than a mantra or the breath of someone Chakras P. 337 - The base chakra - red Sacral chakra - orange Solar plexus chakra - yellow Heart chakra - green Throat chakra - blue Brow chakra - indigo Crown chakra - white or violet Nancy J, Napier describes how to practice walking meditation - begin by deciding where you're going on a walk take a few moments to direct your attention to the bottoms of your feet remind yourself that your feet support your body and the surface under you supports your feet slowly take a step forward pay attention to how your other foot touches the ground as you walk, notice your surroundings also notice your breathing
When is the best time to meditate - p. 340 How long should i meditate - p. 341 Will meditation get easier with practice - p. 341 Does it matter if i lay down rather than sit during meditation - p. 341 How will i know if i am meditating correctly - p. 341 Yoga - system of physical postures, breathing techniques, and meditation to promote bodily or mental control and well being Yoga sutras - a compilation of yoga practices for the spiritually advanced elite, attributed to the sage Patanjali Patanjalis wrote about the system that involves 8 branches P. 346 - Yama- RESTRAINTrefraining from violence, lying, stealing, casual sex, and horading Niyama- OBSERVANCE purity, contentment, study, tolerance, and rememberance Asana - physical exercises Pranayama - breathing techniques Pratyahara - preparation for meditation, Dhrana- concentration Dhyana - meditation Samadhi - absorption Hatha yoga - form of yoga involving simples poses that flow from one to the other at a comfortable pace p. 346 Iyengar yoga - classical style of yoga that is softer on the body and is well-suited for beginners and those who haven't exercised in a while
p. 346 Ashtanya yoga - preferred choice for athletes light on meditation but heavy on developing strength and stamina p. 347 Kundalini yoga - incorporates mantra, meditations, visualizations, and guided relaxation p. 347 Bikram yoga - done in a hot room 90-105 degrees replicating the temperature of the birthplace of yoga in india p. 347 Kripalu yoga - more spontaneous, flowing, and meditation oriented p. 347 Sivananda yoga - has a series of 12 poses, with a foundation of the sun salutation, breathing exercises, relaxation, and mantra chanting p. 347 Benefits of yoga - an estimated 7.5% of the US population has used yoga at least once for both wellness and specific health issues reduced stress sound sleep reduced cortisol levels improvement of many medical conditions allergy and asthma symptom relief lower blood pressure smoking cessation help lower hear trate spiritual growth sense of well being reduced anxiety and muscle tension increased strength and flexibility slowed aging process Physiological alterations occurred during regular yoga practice -
P. 365-366 -
Alternative medical systems Mind/Body Interventions Biologically based therapies Energy therapies Manipulative and body based methods Biofield therapies - intended to affect energy fields that purportedly surround and penetrate the human body ex therapeutic touch Bioelectromagnetic based therapies - involve the unconventional use of electromagnetic fields Traditional chinese medicine - contemporary version of the 3000 year old medical practice of chine acupuncture, herbal medicine, massage oil Ayervedi Medicine - knowledge of how to live Naturopathy - encompasses the diagnosis, treatment, and prevention of disease as well as promotion of health p. 367 Modern naturopathy is founded on 6 principles P. 368 - Nature has power to heal Treat the whole person First, do no harm Identify and treat the cause Prevention is an important as cure Doctors should be teachers Biofeedback P. 368 -
a method that uses electronic devices to help a person learn how to consciously, regulate bodily functions, such as breathing, heart rate, muscle tension, skin temperature, and blood pressure Types of biofeedback P. 369 - Electromyogram Temperature biofeedback Galvanic skin response Electroencephalogram Biofeedback for stress reduction Energy therapies - p. 370 Involve the use of energy fields including meridians-- invisible channels of energy that flow in the body Reflexology - based on the asian theory that meridian lines of pathways carry energy throughout the body, with points in the hands and feet that correspond to all areas of the body Accupuncture - involves inserting hair-thin, sterile needles into the body at specific points to manipulate the body's flow of energy and balance the body's systems approx 3.1 million us adults use accupuncture p. 371 Accupressure - accupuncture without needles Emotional freedom techniques - alternative therapy basedon the theory that negative emotions are caused by disturbances or blockages in the body's flowing energy systems p. 372 Shiatsu - The Japanese finger pressure method to increase circulation and relive stress is called? Qi Gong - a Chinese system of movement, breathing techniques, and meditation designed to improve and enhance the flow of qi p. 372 Tai chi - combines stretching, balance, muscular endurance, coordination, and meditation
sports massage chair massage hot stone massage Self massage routine - using oils optimal time of day - morning how to do self massage p. 377 Healthy children laugh as much as 400 times a day Adults 15 - true Humor is not necessary to have subsequent laughter - true Sarcasm - darker side of humor Physiological benefits of laughter p. 382 - exercises and relaxes muscles improves respiration stimulates circulation decreases stress hormones increases the immune systems defenses elevates pain threshold and tolerance enhances mental function Physiological benefits of laughter - reduces stress, anxiety and tension elevates mood, self esteem, hope, energy, vigor enhances memory, creative thinking, and problem solving improves interpersonal connections promotes psychological well being How laughter works p. 383 - arousal phase- increase in pulse , respirations, bp resolution- returns to resting values Endorphins - mood-elevating, pain relieving chemicals Music and mood - p. 384 Music therapy -
prescribed use of music by qualified person to effect positive change in the psychological, cognitive or social functioning of individuals with health or educational problems Harrar concludes that music helps - manage pain improve mood reduce the need for pain relievers releive anxiety lower blood pressure ease depression enhance concentration and creativity Medical Resonance Therapy Music - p. 386 Resonance - precise harmony contained in a given musical structure resonates inside the human body from the ears to the brain Classical music - one of the besy types of music for relaxaiton and meditation p. 386 Adagio movements - Baroque and early classical compositions with a tempo of about 60 beats per minute; suggested to aid in relaxation Mozart effect - healing tool New age music - p. 387 Patients who listened to soothing music immediately before anesthesia showed a drop in stress hormones by more than 50% - true Things to avoid - gossip complain blame others self inflict pain overdo it
