controlling stress & tension
meditation preparations
Find a space with few external distractions Choose the time of day with fewer internal distractions Sit upright, relaxed, with ease (away from back support if possible) Set an intention (what do you want to experience) Choose an anchor
alpha waves
8-13 cycles per second - occur when awake and in a resting state with eyes closed. Do not occur when a person is asleep
demands and expectations bring stress
Changes, in general, add stress: our bodies and minds enjoy homeostasis Life Events add stress
overcrowding
Leave earlier/later to avoid rush hours Take new routes that avoid congestion spots Make adjustments so that you are comfortable in your car Distract with music etc. on public transportation Play calming music as needed Use relaxation techniques Reframe situations more positively
resource technique
List your resources on index cards: physical, material, social, and internal Each day flip the deck to see a new resource When reading the resource state to yourself that you have this resource, several times Use your resources in stressful times
breaking emotional responses
Most negative emotional responses are old, habitual responses to perceived dangers
electromyographic (EMG) biofeedback
EMG instrument picks up electrical impulses through sensors that are applied to the skin with sensor jelly used as a conducting medium The impulse is amplified and processed by the machine in such a way as to produce a display of lights, a deflection of a meter, a sound that correlates with the magnitude of the signal, or a combination. Expressed in microvolts (one-millionth of a volt) Placements
endocrine: adrenal: cortisol
During the stress response, the hormone cortisol: Reduces the stores of proteins in cells: immunity can be lowered due to lengthy and repeated stress responses Mobilizes fatty acids to circulate: people under chronic stress can gain weight due to this process
Electrodermal (EDR) Biofeedback
EDR is a generic term that refers to the electrical characteristics of the skin. Oldest and most commonly used is the galvanic skin response (GSR) Skin conductance An indirect measure of sweat gland activity Increased emotion leads to more sweat on the skin surface (especially on palms and soles of feet) Sweat contains various salts that make it electrically conductive A small voltage is applied across 2 points of skin (micromhos" or new term micro siemens) With increased levels of emotional arousal (and sweating), more current is passed.
cognitive restructuring
conquering cognitive distortions and beliefs
stress and control
One of the most powerful stressors of all is a real or imagined loss of control. Even perception of control is enough to reduce stress
accept/allow
Opening up to experience the emotion without trying to change it, repress it, or react to it.
twelve mindfulness qualities
Openness, Patience, Trust, Generosity, Empathy, Gratitude, Acceptance, Non-judging, Non-striving, Gentleness, Compassion, Letting Go, and Curiosity
what is PMR?
PMR is a 2-part technique that utilizes tensing muscle groups then releasing them to differentiate the sensation of a tense and relaxed muscle. It helps to bring the participant into a deeper awareness of their body and subsequently their mind while performing the technique. It is a conscious method of relaxation that is effective for reducing excess muscle tension. When practiced regularly, the state of relaxation can be produced at will.
Brain waves (Hall, 2011)
alpha, beta, theta, delta
quieting the external environment
changing beliefs and perceptions
how do disorders of arousal happen?
Specific brain structures are involved (chapter 2) Perception is involved, as well as habit and conditioning What can we do about this? Stress management techniques
stress and the immune system
The immune system may become dysfunctional and lead to stress-related illnesses in several ways: Underactivity (i.e. cancer) Hyperactivity (i.e. asthma) Misguided activity (i.e. autoimmune disease)
slow breathing: brahmari (bee breath)
Withdraw senses (close eyes, thumbs press ear closed). Throat constricts. Breaths become long and sustained with a focus on the sound (like a beehive). Constrict the back of the throat by drawing the tip of the tongue towards the throat & up to the roof of the mouth. Breath in and out of the nose while constricting throat.
awe
deep appreciative wonder at the immensity, beauty, and complexity of a phenomenon that takes on universal significance
compassion
connecting deeply with others, especially with their suffering
distress
negative, debilitating, or harmful stress Exceeds our ability to cope, fatigues body systems, and causes behavioral or physical problems Leads to poor performance and anxiety
calm yourself
breathing, etc.
meditation anchors
focus and stabilize the mind anchoring awareness of the present moment: Breath (following the rhythm, movement, volume, pace with awareness) Physical Senses (sound, taste, smell, touch, sight) Body sensation (temperature, pressure, moisture, pleasure/pain, hunger/satiation, tension/relaxation) Image (candle flame, heart, golden ball of light, deity) Mantra (om, counting, breathing in/breathing out)
meditation
formal practice
How much impact stress has on life depends on the:
frequency, intensity, duration
five common obstacles
greed (grasping), aversion, sloth and torpor (lethargy/boredom), restlessness (agitation), and doubt
ANS: hippocampus
helps regulate emotional responses so that they are appropriate to the context The hippocampus is shrunken in cases of depression or PTSD
retention of breath: kumbhaka
holding the breath in the lungs for as long as possible
duratin
how long is the body's physiology altered? Duration is the most important factor. Even stress that is not particularly severe can, if prolonged, fatigue and damage the body to the point of malfunction and disease. It can also rob us of joy in our lives.
frequency
how often does one trigger a physical stress response?
intensity
how severe is the stress response?
long term breaking emotional responses
identify and challenge outdated and self-defeating beliefs, thoughts, and emotional responses and replace them with current and helpful beliefs, thoughts, and emotional responses (Identifying and Reframing Negative Thoughts DBT riding the wave technique ABC Model)
empathy
identifying with the experiences of another, central to compassion
exercises to help with deprivation stress
keep a journal, physical activity, join a social group, ask for human contact, examine beliefs
control exercises
keeping a journal, calm yourself, do a reality check, let go of judgments, cognitive restructuring, practice concentration and planning
humility
lack of self-focus and self-preoccupation, ability to acknowledge mistakes, openness to opinions and ideas of others, and appreciation of the many different ways that people contribute to the world
stress
mind-body arousal; a stimulus that evokes a stress response Can save our lives OR fatigue body systems to the point of malfunction and disease Both a physical response that protects us and a natural defense mechanism (allowing our survival)
muscular response to stress
muscles react to stress in an anticipatory manner, even to the subconscious or imagined things, and this reaction will linger until a task is completed or the mind is diverted Example: feeling threatened by work colleagues will lead a person to repeatedly, yet subconsciously, brace oneself for battle; this can ultimately lead to chronic back pain
frustration sources
overcrowding, discrimination, socioeconomic factors, bureaucracy
basic systems of control: endocrine system
pituitary and adrenal glands
join a social group
school clubs, support groups, meetups, etc.
ANS: Sympathetic
sets off the alarm response that energizes the body to respond to stress, i.e. increasing the activity of the organs needed for fight-or-flight and inhibiting those organs not needed
Neuropeptides
short strings of amino acids produced by nerve cells, connect the three systems of control in an internal bodily communication system
slow breathing: resonant/coherent breathing (diaphragmatic breathing)
slow abdominal breathing with even inhales and exhales while using biofeedback (5 breath cycles/minute). Used with survivors of torture and natural disasters
pranayama types:
slow breathing: dirga pranayam, nadi shodhana pranayama, savitri pranayama, ujjayi, brahmari; fast breathing: kapalabhati, bhastrika, kukkriya; retention of breath: kumbhaka
slow breathing: savitri pranayama (square breath)
slow, deep and rhythmic breathing with holds at the top of the inhale and bottom of the exhale
slow breathing: nadi shodhana pranayama (Alternate nostril breath)
slow, rhythmic, alternate nostril breathing. One round consists of inhaling through one nostril, exhaling through other nostril and repeating the same procedure through the other nostril.
short term breaking emotional responses
relaxation techniques
keeping a journal
releasing emotions
review your fear history
remember how a specific childhood incident created a fear reaction. Assess that reaction to see if it is still valid for you as an adult
enhancing self-concept
resource technique, give and receive compliments, be assertive as a mid-ground between passivity and aggression, interpersonal effective training, avoid negative self-talk
gastrointestinal response to stress
responds to emotional situations by salivary changes, muscle contractions in the esophagus, increased acidic secretions on the stomach lining, and intestinal disturbances Examples: dry mouth, ulcers, and constipation
skin response
responds to stress by changing its chemical make-up and temperature Examples: Eczema, cold skin due to nerves
ANS: Parasympathetic
reverts the energized systems back to normal
anxiety and fear management exercises
review your fear history, give away fear
delta waves
.5 - 3.5 cycles per second - occurs during sleep
beta waves
14 or more cycles per second - occur when in an awake, attentive state or mental activity or focused attention
theta waves
4-7 cycles per second, often characterized as being in a daydreaming state
stress response: big picture
A body responds to new stimuli by preparing to take physical action, in order to protect life The stimulus is the stressor and it alerts the body into action, which is the stress response The brain is alerted, and the higher-brain centers decide what response to provide If physical or psychological survival is perceived to be at stake, the stress response continues cellularly via amino acid molecules, aka ligands Physical action utilizes and dissipates the products of this alarm reaction If stress is not resolved, body systems will continue to react; over time, adverse effects include poorer performance, decreased concentration, malfunction, fatigue, and disease
Anatomy of breathing
According to medical science, the average human takes an average of 16 breaths per minute, approximately 960 breaths per hour, 23,000 breaths per day, and 7,363,289 breaths per year. The biological mechanism of respiration is under the control of the autonomic nervous system (ANS) and does not require conscious control to occur, as with speaking or walking. Just as the ANS automatically circulates blood through the body and initiates the mechanisms for digestion and the other vital organs, it also initiates expansion and contraction of the diaphragm in order to draw in oxygen and release carbon dioxide. Unlike any other system in the body, respiration also falls under the conscious control of the somatic nervous system. While humans can be completely unaware of their breathing activity, they can also manipulate their rhythm (smooth or staccato), volume (deep or shallow), and pace (fast or slow). Alterations in breathing patterns occur naturally in the ANS when stress is placed on the body as in an increase in physical activity (aerobic exercise) or when mental activity increases during perceived threats to survival or well-being. The ANS brings the body back to a state of equilibrium when physical activity and perceived threats have subsided. This state of equilibrium within the ANS is a balance between sympathetic nervous symptom (SNS) and parasympathetic nervous system activity and represents a state of health and well-being that supports adequate alertness and energy to accomplish tasks of daily living while also providing the conditions for optimal internal organ functioning. When these two systems tip towards extremes, the SNS activates a state of hyperarousal (fight/flight) and the PNS initiates a state of deep relaxation (rest/digest). the physiological changes that occur in the body when the ANS is predominantly out of balance and shifts to states of sustained hyperarousal SNS predominance or fight/flight compromises the health of the body with disease and mental disorders consciously manipulating the naturally occurring rhythm, volume, and pace of breath respiration may bring the ANS back into balance with greater PNS dominance or relax/digest for increased health and well being
self soothing strategies
Acknowledge the struggle/difficulty/challenge. Remember that suffering is part of life; you are not alone. Bring kindness to the struggle/difficulty/challenge.
type a behavior leads to increased cardiovascular risk due to sympathetic over-responsiveness, and it includes:
An intense sense of time urgency An aggressive personality that at times evolves into hostility An intense achievement motive, yet without properly defined goals Multitasking behavior
limitations of biofeedback
Availability Cost- need good equipment (feedback should be fast and accurate) Biofeedback is a TRAINING device used to help train people to gain greater control of their physiological processes. You can't walk around all day attached to some biofeedback apparatus or "hook up" to a machine whenever you're stressed.
recognize
Awareness that an emotion is being experienced.
meditation practices
Centering/Grounding Meditation Sound Meditation- Anchoring of Ambient Sound Breathing Meditation
types of meditation
Concentration Meditation Mindfulness Meditation Reflective Meditation Creative Meditation Heart-Centered Meditation
neuroplasticity
Did you know that in 80% or more of humans, the brain is wired with a greater sensitivity to unpleasant news than to positive news? Therefore, its already an uphill battle keeping positive due to our brain's negativity bias Enter neuroplasticity! Neuroplasticity is the concept that the brain continually changes as a result of our experiences Experience shapes the brain Neural pathways are malleable Actual brain circuitry is changed i.e., the more meditation one does, the more changes occur Scientists are trying to figure out how to use meditation to change the circuits on our brain associated with destructive emotions, to more constructive emotions
progressive muscle relaxation
Dr. Edmund Jacobson developed PMR in the early 1920s. Dr. Jacobson wrote Progressive Relaxation in 1938, outlining the method he used to help patients with anxiety disorders learn relaxation techniques. It was originally used for treating anxiety but has been more recently used in the treatment of many common problems such as: Tension headaches, migraines, TMJ, neck pain, insomnia, bipolar disorder, backaches, high blood pressure In 1999 it was rated as an effective non-pharmacological alternative for chronic insomnia by the American Academy of Sleep Medicine.
establish routines
Establish daily routines at home, work, and school Establish a regular eating and physical-activity program Establish set sleep patterns Establish rest and relaxation times and places
decision-making steps to avoid stress
Examine a wide range of alternatives Review the objectives and values involved Weigh costs or drawbacks versus benefits Research information relative to the alternatives Accept new information or expert judgment that may or may not support preferences Reexamine positive and negative consequences Detail provisions for implementing contingency plans for dealing with known risks
changing your relationship
Explore narrative about the pain Discern pleasant, unpleasant, neutral, and painful physical sensations Practice self-compassion
hardiness
Feeling in control Seeing challenges as opportunities Commitment: involved in life experiences rather than alienated or threatened by them
negotiate
Focus on the benefits rather than which side you are on Separate the personal relationships from the problem Handle emotions as legitimate but unrelated to the substance Let people blow off steam and do not take it personally To be understood, speak purposely Speak about yourself, not about "them," which promotes defensiveness Build a relationship so that you may prevent future negotiation problems Focus on common elements, values, and interests rather than differences Invent options for mutual gain Brainstorm for new ideas If they are more powerful, recast an attack on yourself as an attack on the problem
steps toward spiritual enlightenment
From external to inner voices: making the decision to listen to internal rather than external voices From outer to inner guidance: becoming mindful of all choices and learning to live happily with oneself From inner voice to innate voice: losing the self and looking at things from a transcendent view; learning from personal experiences rather than from passed-on wisdom Living a life of appreciation and gratitude Remorse is a sign of being off your course while joy is a signal that you are on your course
create an action plan
Get a good picture of the present situation Get a good picture of the situation as you would like it ideally Prepare a detailed, sequential plan to get from the present to the ideal Define the ideal situation so that it is clear in your head List the subtasks in sequential order Under each subtask identify what resources and skills will be needed, how you will know when each subtask is completed, potential blocks and how to get around them Identify activities that must be ongoing throughout the transition period Make a drawing of the subtasks and how they connect
Wikipedia - here are 5 benefits of meditation that will change your life:
Greater Sense of Self-Awareness. Meditation allows us to mentally take inventory of our bodies. ... Reduce Stress and Anxiety. ... Increase Mental Clarity and Focus. ... Emotional Intelligence. ... Trigger the Brain's Relaxation Response...
some factors that seem to moderate the process whereby stressful life events lead to illness are:
Hardiness, resilience, coping skills, social support
ANS: cerebral cortex/forebrain
Higher activity occurs when stressed Restricted blood flow when emotions are blocked
basic abdominal breath
In the nose, out the mouth The abdomen expands on inhalation (chest less involved) Longer breath count than casual breathing
self-perception
How we perceive ourselves (self-concept) is perhaps the single most influential factor in behavior
reactivity/reactions vs mindful choices/mindful decisions
Increasing emotional bandwidth Tolerating discomfort Urge surfing
individuality causes stress
Individuality consists of free will, the soul, and divine energy Behaviors stem from wisdom, compassion, and a higher consciousness Once we realize we have free will, we can think, speak, and act from our inner spirit nature Spirituality (if authentic) is an individual choice
Alarm phase of GAS
Initiated by presence of stressors Complex physiological response Triggers release of adrenaline, muscle tension, and increased heart rate and blood pressure
how is PMR performed?
It is best to start in a reclined position with support under the knees Begin by practicing a deep breathing exercise to help clear your mind Focus on coordinating your breath with the movements by tensing during inhalation and relaxing during exhalation Notice the difference between the two states of muscular contraction and relaxation
anger management diary technique
Keep an anger diary for one week, jotting down what precipitated the anger, how you reacted, how you felt before, during, and after, what you expected from others, why you think others acted the way that they did, your self-talk before, during, and after the incident, and how long the self-talk lasted Write a list of coping self-talk statements that you can use during the various times and components Choose the incident that provoked the least anger and review it in your mind Use a relaxation method and mentally review that incident. As you do so, insert an appropriate positive coping self-statement Once you can relive this incident without anger, repeat the process with the other scenarios Once all the scenarios are covered, transfer the technique to future potential anger situations in your life
emotional regulation
Management of the amygdala and CNS hyperarousal by anchoring awareness in the body. Self-compassion practices that soothe and comfort. R.A.I.N. Mindfulness tool to help us manage difficult emotions.
biofeedback as a process
Measuring the physiological parameter Converting the measurement to some understandable form Feeding back this information to the person who is learning to control his or her body processes Other Benefits The patient is "doing the work" i.e., the doctor-patient interaction is more controlled by the patient...he or she is not a passive recipient Patients learn to depend and rely on their own inner resources
meditation
Meditation is a practice where an individual uses a technique - such as mindfulness or focusing the mind on a particular object, thought, or activity - to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.
thoughts
Mindfulness strategies help us to disidentify with the content of our thoughts or see thoughts as impersonal- "the thoughts" vs "my thoughts." Strategies include: Labeling the content of our thoughts (worry, frustration, regret, judging, planning, etc.) Notice sensations in the body as a result of our thoughts Counting thoughts helps us see the impersonal nature of thoughts Seeing thoughts like clouds passing across the sky
avoid negative self-talk
Monitor yourself one day by writing down all the negative words and phrases you say to yourself At the end of the day add positive follow-up words or phrases to each item After mastering this, you can automatically substitute in positive statements in real-time
not identify with
Not taking the emotion personally. It is an emotion vs my emotion. See it as energy in motion made up of sensations & thoughts that are passing through vs something solid and fixed.
investigate
Notice how the emotion is experienced in your body without trying to change it.
temperature biofeedback
Peripheral skin temperature is a function of vasodilation and constriction. When blood vessels dilate, more blood flowing through and skin is warmer By measuring temperature in extremities, one can get an indication of the amount of constriction of the blood vessels Because constriction-dilation is controlled by ANS one can get an indirect measure of this activity Use a thermistor taped to finger that is connected to a machine that transforms the electrical signal of the thermistor into a signal that is amplified and processed in such a way that lights or sounds are displayed to show increase or decrease in temperature
personality causes stress
Personality consists of the physical body, its emotional makeup, and its mental makeup Behaviors are satisfaction-oriented, habitual, innate
spirituality overview
Positive psychologists have found that belief in spirituality results in a positive state of mind experienced by most people Spiritual people believe that spirituality can help them cope with anything that happens to them because the power of the spiritual realm transcends that of mortal man
spiritual practices
Prayer, meditation, visualizations, miracles, communicating with angels or spirit helpers (animal or human), attending ceremonies and services, reading scriptures, engaging in compassionate acts, doing traditional yoga, and more
reticular activating system (reticular formation)
Prepares the body for potential action before establishing if this is necessary or not Under repeated stimulation, it stays aroused instead of settling down, which can become permanent - resulting in a nervous predisposition to stress arousal, anxiety, and related stress disorders
do a reality check
Quantify the difficulty ahead Rate your ability to do the job Think about consequences including the worst that could happen and the likelihood of it happening Release the irrational and develop a plan for the rational
Stress management choices
Quieting the external environment, Quieting the internal environment, Utilizing the detrimental stress by-products, Prevention of future stress
interpersonal effectiveness training
Recognize your emotional cues i.e. guilt, anger, loss of self-esteem, etc. Analyze the situation by looking at it from both sides, only continue if your rights have been violated and you feel the issue is worthy of discussion Describe the facts to the other person about what they did Tell the person how it made you feel using "I" statements Tell the person what you want them to do to correct the situation so that your rights are no longer violated Make sure no one ends up looking bad Escalate the situation if needed
sanchin exercise
Rei (standing bow) and take a neutral Stance: Move left foot, open feet to shoulder width and feet straight ahead; knees soft. Begin Ujjayi breathing. Hands reaching down to sides, shoulders gently back and down to open front wall, eyes on a point on the floor far away, chin in slightly. KEY: Tuck pelvis under. Palms up, "kote" touching curve of ribs. Three sets of three double strikes using Ujjayi breath. Rei, rest, and strive to maintain abdominal breathing; that is in the nose, out the mouth.
religion
Religion is seen as an organized and sanctioned type of spirituality, due to scheduled and/or ritualistic behaviors such as beliefs, practices, and symbols
plan for change
Remind yourself that change is constant Know your preferences but remain flexible enough for change
whole body progressive muscle relaxation technique
Repeat each exercise 3-5 times before moving onto the next section. Focus on breath and releasing tension. Ankles: flex toward head hold for 5 seconds, release Calves: point toes away from head hold for 5 seconds, release Thighs: straighten legs and lift off ground hold for 5 seconds, release Abdomen: tighten belly button toward spine hold for 5 seconds, release Lower back: gently arch back hold for 5 seconds, release Hands: clench fists hold for 5 seconds, release Biceps: bend arms at elbows tighten biceps hold for 5 seconds, release Triceps: straighten arms tighten triceps hold for 5 seconds, release Shoulders: shrug toward ears hold for 5 seconds, release Neck: gently press neck back and hold for 5 seconds then forward to chest and hold for 5 seconds, release Jaw: gently clench teeth together hold for 5 seconds, release Lips: press lips together hold for 5 seconds, release Tongue: press tongue against the roof of mouth hold for 5 seconds, release Eyes: squeeze eyes shut hold for 5 seconds, release Forehead: furrow brow hold for 5 seconds, release
Research and meditation
Researchers' interest in mindfulness practice has steadily increased as studies continue to reveal their beneficial effects. Current research looks at how the brain responds to mindfulness practice, how relationships benefit, and how physical and mental health improves, as well as other topics. Much research has grown out of interest in the effects of mindfulness practice on the brain. Studies point towards the potential for mindfulness to affect the structure and neural patterns present in the brain. Scientists have seen these results last not only during mindfulness practice but also during the daily life of practitioners. The results of one study published in NeuroReport in 2005 show thicker cortical regions related to attention and sensory processing in long-term meditation practitioners compared to non-meditators. Findings also suggest that meditation practice may offset cortical thinning brought on by aging. Another study outlines the difference in neural functions related to emotion in expert meditators and novice meditators. Individuals performed compassion meditations, while researchers measured how the regions in the brain responsible for emotion regulation reacted to varying stimuli. More advanced meditators showed more activation in those areas of the brain that detect emotional cues, demonstrating a heightened empathic awareness.
exhaustion phase of GAS
Resources become depleted Resistance breaks down Disease or death may result
mirrored egg exercise
Right hand over umbilicus, left hand over the heart On inhalation bring in light and love Exhale that to form an egg around you. This egg is transparent to love, light, joy, and other positive energy but it is a pure and perfect mirror to any negative energy (hostility, etc.) coming at you. All the egg does is to allow or reflect. Do this for 9 breaths; keep the egg with you!
give and receive compliments
Say "thank you" and mean it
components of self-concept
Self-awareness Self-worth Self-love Self-esteem Self-confidence Self-respect
mindfulness
Setting an intention to cultivate conscious moment-to-moment awareness (and return to it again and again) Paying attention on purpose in a particular way to what is occurring in the present moment, knowing what you are doing, while you are doing it (the practice of observing thoughts, feelings, sensations, behaviors as they arise) Establishing an attitude that is non-judgmental, open curiosity, and kind The opposite of mindfulness is doing things on auto-pilot, without awareness that you are doing them. (Engaged in a task while the mind is thinking of something else). Everything that is, exists only in the present moment. There is no life in the past or in the future-only RIGHT NOW.
Ujjayi Breath
Similar to basic abdominal breath in an out through the nose With a controlled structure in the back of the throat
formal meditation practices
Sitting Meditation Walking Meditation Body Scan Mindful Eating Meditation Self-Compassion Meditation (for emotional distress, self-soothing, self-comforting) Loving Kindness Meditation (offering wishes for well being to self, others, whole world)
pranayama: slow breathing
Slow, deep, abdominal breathing activates the parasympathetic nervous system and activates the relaxation response.
scary statistics/research
Stress is thought to be involved in most illnesses that plague modern society Stress arousal implicated in 70-80% of all physician visits and at least 50% of illness in general About one million people stay home from work every day due to stress Robert Wood Johnson Foundation/ Harvard School of Public Health (2014) assessed 2500 American adults and noted that 26% reported having a "great deal" of stress. Those in this 26% category said within past months the two main contributors of stress were overall responsibilities and financial issues 50% of those with "great deal" did not take steps to reduce stress
stress management
Stress management can be instrumental in the prevention and treatment of diseases of arousal, especially with the use of mind-body modalities.
stress as a catalyst
Stress may act as a catalyst for an organic disease already present: By allowing the disease to take a foothold in the body By accelerating the spread of the disease.
the stress-response pathway
Stressful events, situations, or experiences elicit the generalized stress arousal The stressor is appraised immediately at the hypothalamic level, and the arousal response begins Simultaneously, the hypothalamus alerts the limbic system and the higher cortical levels Subjective emotional experience is added by the limbic system and fed back to the lower centers of the brain, which may prolong the stress response Depending on the emotional value (positive or negative) along with the conscious appraisal of the stressor, appropriate body systems are asked to solve the stressful problem Upon solution of the problem or disappearance of the stressor, the parasympathetic system attempts to return the system(s) to normal Reticular activating system (RAS) arousal may continue to occur, increasing reactivity of the CNS If a person is often confronted with stressors causing CNS arousal, the system develops a higher resting nervous reactivity Upon responding to the initial stressor, the body learns a response that, although appropriate at the time, may become inappropriate with prolonged arousal Prolonged duration of the stress response is the factor that causes the most harm
Benefits of Spirituality
Stronger social support networks A deeper understanding of ourselves and our lives Discovering purpose and meaning in life Increasing hope, optimism, and gratitude Improved self-esteem Promoting altruism Inspiring stronger academic goals, participation, and achievement Better overall physical and mental health Improved healing: nonspiritual patients 3x more likely to die after heart surgery Improved coping with substance abuse, cancer, chronic illness, schizophrenia, postpartum depression, trauma, PTSD symptoms, eldercare, perceived racism, poverty, marital strife, and parenting More successful aging
example of GAS: hypertension as a response to stress
The body reacts to a stressor by pumping more blood to the muscles, which is accomplished by increasing blood pressure However, increased blood pressure sends alarms throughout the body so it will eventually normalize the pressure If stress is prolonged, the body will adapt and shut off the increased blood pressure alarm The increased blood pressure promotes kidney and heart damage, which can lead to death "Diseases of adaptation"
Electroencephalographic (EEG) biofeedback
The brain discharges electrical activity continually. In 1924, Hans Berger developed a method for recording that electrical brain activity. Brain waves divided into 4 categories, depending on their predominant frequency and amplitude. "Frequency" refers to the number of cycles produced per second or per minute and reflects the number of firings per unit time Amplitude refers to the amount of electricity generated and is a reflection of the number of neurons firing synchronously
endocrine: adrenal glands
The control centers of the brain perceive the need for arousal which stimulates the adrenal glands to release adrenaline During the stress response, the hormone cortisol: Reduces the stores of proteins in cells: immunity can be lowered due to lengthy and repeated stress responses Mobilizes fatty acids to circulate: people under chronic stress can gain weight due to this process
What does biofeedback do?
The equipment is used to teach you the sensations of relaxation and its physiological correlates (decreased muscle tension, heart rate, respiratory rate, blood pressure, and so forth) The equipment helps to objectively verify how well the relaxation techniques have been learned
History of Meditation
The practice of meditation has been traced back to the mid 3rd millennium where seals show people seated in the traditional pose. The Buddha was the first major Hindu Guru who influenced the rise of meditation in India. Traditionally Brahmin priests acted as intermediaries between the individual and the Absolute. The Buddha's teaching broke with this tradition. The individual could now discover 'illumined mind' or higher Consciousness within. The Buddha's teachings pervaded Asia and now they have permeated Western culture as well. Since then the practice of meditation has traversed virtually every culture and religion around the world. Meditation spread in popularity in the late 1800s in the West. Originally meditation practices aimed for spiritual enlightenment and the alleviation of suffering. Psychologists Carl Jung, Carl Rogers, Fritz Perls, Roberto Assagioli, Oscar Ichazo, Virginia Satir, Werner Erhard, and others embraced Buddhism because it offered a simpler and practical understanding of the mind and the emotions compared to Freudian Analysis. Teachers of various branches of meditation (Zen, Mahayana, Tibetan and Theraveda traditions), like Suzuki Roshi, the Karmapa, SN Goenka, Chagdud Tulku Rinpoche, the Dalai Lama, Kalu Rinpoche, Chogyam Trungpa, Sogyal Rinpoche, Thich Nhat Hanh, and others have continued the Buddha's teachings and established meditation centers in the West as a path towards transformation and enlightenment.
deprivation stress
The psychophysiological stress response caused by states of boredom and/or loneliness
mindfulness of the five hindrances
There are five common obstacles that show up in life and they show up in our meditation practice: greed (grasping), aversion, sloth and torpor (lethargy/boredom), restlessness (agitation), and doubt — all states of mind that disrupt presence and deeper states of concentration. We all experience them. They are not an indication of a personal failing or not doing it right. Working with these five hindrances can also help us recognize when we are in reactivity, responding out of a habitual pattern that runs us. Mindfulness counteracts reactivity by making us more responsive. We can bring awareness to how these obstacles show up and cultivate mindful strategies of working with them.
sanchin response to stress
There is value in upgrading our flight, fight, or freeze response to stress and conflict: The mind remains calm yet aware Healthy responses are more likely to occur Sanchin is a tool to facilitate all that (and more) via: Breathing, posture and mental practices
overload factors
Time pressures Excessive responsibility or accountability Lack of support Excessive expectations from yourself and those around you
mindfulness practices help us to:
Tolerate unpleasant events and emotions. Change our point-of-view and see the bigger picture. Know ourselves more deeply and have more self-compassion. Decrease reactive habitual behaviors and open to more thoughtful choices. Accept changes and events so we can experience more peace and joy. Reduce stress and enjoy our moment-to-moment experiences.
anger/hostility is the most toxic part of the type A personality. what gets us so angry?
Unreasonable expectations (should's) Unreasonable evaluations (exaggerated descriptions) Inaccurate appraisals (misinterpreting others' behavior)
fight-or-flight
W.B. Cannon first defined stress as the fight-or-flight syndrome: When one becomes stressed, the proper use of that stress is to either fight off the threat or to run from it To do that, the body prepares itself through cognition (assessing the situation) and the motor act (behavior) that alleviates the stressor The goal is to manage stress and at the same time, diminish the excess stress
be assertive as a mid-ground between passivity and aggression
We all have the right to: Say no without feeling guilty Change your mind Take your time in planning your answer or action Ask for instructions or directions Demand respect Do less than you possibly can Ask for what you want Experience and express your feelings Feel good about yourself, no matter what
research
Western scientists have increasingly conducted breath-controlled experiments on human subjects to observe physiological changes. While much of this research has occurred over the past 45 years and is still in its infancy, major contributions have provided effective tools that ameliorate the suffering of disease and mental disorders in the field of complementary medicine. Numerous neurobiological human and animal studies suggest that the stress load that is placed on the body during sustained periods psychophysiological distress, (ie. heart rate increases, dilation of smooth muscle to the lungs, decrease blood circulation to vital organs, and pupil dilation), contributing towards SNS dominance, that there is an increase in vulnerability towards disease. While fight/flight activation in the SNS is a biological survival mechanism that is intended to sustain life during brief periods of imminent danger, when an organism remains "stuck" in this mode, such as with chronic stress disorders where recurrent intrusive memories generate overwhelming emotional states, health is significantly compromised. A new field of psychoneuroimmunology has developed to study this mind-body connection. In contrast, many of these psychoneuroimmunological investigations have also demonstrated that as a result of voluntary alterations of natural breathing patterns with rapid, slow, or retained Pranayam, significant health-enhancing changes occur in the body, from increased dilation to the blood vascular system and restoring digestion, greater blood flow, and oxygenation to vital organs, decreasing heart rate and relaxing muscles. Measurable benefits include: reducing hypertension preventing recurrence of cancer cells, increasing metabolic rate, cerebrovascular hemodynamics, and cognitive function, increasing melatonin secretion, decreasing serum cholesterol, and decrease symptoms of cardiovascular disease, menopause, insomnia, chronic pain perception, chronic muscle tension, irritable bowel syndrome, tobacco addiction, immune function, and reducing symptoms of mental disorders including major depression, anxiety disorders, greater emotional regulation, and post-traumatic stress disorders. In light of the indisputable link between the body and mind and between SNS hyperarousal (fight/flight) and a decline in health, it makes sense that investigative research and educational programs that emphasize preventable disease models and promote general health and well being should concentrate efforts on finding interventions that relieve stress on the body by shifting from SNS dominance towards PNS dominance.
determine your real outcomes by fully answering these questions
What do I want? How will things be different and better in my life when I get what I want? What will I take as proof that I have been successful in reaching my outcome? What are my useful resources? What has kept me from reaching this outcome before? What am I willing to do as a plan of action to get me to my outcome?
spiritual questions that give us stress
What is the basic energy that moves the universe? What is life, where did it come from, and where is it going? What is the human role on this earth, and where are we going as a species? Who am I? What is my purpose, my function, and my destiny?
examine beliefs
When frustration occurs ask yourself, "What would a person have to believe in order to become frustrated in such a situation?" Examine some possible answers to your questions Once the belief is identified, turn it around so that it becomes positive Act on the positive belief, and continue to do so in the future Integrate any new behavioral skills needed to continue to act on positive beliefs
Endocrine: Pituitary Gland
When various areas of the hypothalamus are stimulated, it stimulates corresponding areas in the pituitary Excess hormones are released during a stress response
give away fear
Write a lengthy, exaggerated, scary letter to yourself about fear, then put it away for a day The next day, rewrite the letter to make it even scarier, then put it away again for another day On the third day use a red pen and identify the parts of your letter that have no rational basis Release all the unrealistic, unfounded fear by burning the letter Take action for the rational fear that still exists
examine beliefs: defeat negative beliefs such as:
You are undeserving of fun and interesting people You cannot disclose who you really are, or others will not like you People will only hurt you and take advantage of you It takes too much effort to make friends You are perfectly happy being by yourself If you do make friends, they will just abandon you
slow breathing: dirga pranayam (3-part diaphragmatic breath)
a complete breath that inflates both abdominal and thoracic regions without holding.
epiphany
a glimpse of something profoundly important and meaningful Intensely positive Deeply calming and contemplative Provides comfort and security
overload
a level of stimulation or demand that exceeds your capacity to process or meet such demands Overload causes stress and is brought on by life's demands as well as self-imposed actions Excessive overload over a prolonged period, leads to burnout
spirituality
a personal quest for understanding answers to the ultimate questions about life, meaning, and relationship to the sacred or transcendent
mindfulness
a way to live each day
ANS: amygdala
activated by fear and other negative emotions, i.e. an angry face; in limbic system
keep a journal
an active process that may include creativity and the expression and release of negative emotions
stressor
any condition or event that causes a stress response
ANS: hypothalamus
at base of forebrain. Receives threatening messages and responds with the sympathetic system Once the threat abates, calming messages are sent to the parasympathetic system For example, the hypothalamus is involved in the body's reaction to loud noises
optimal performance occurs where:
at midpoint between eustress and distress
autonomic nervous system
automatic, reflexive, functions of CNS -- heart rate, body temperature, respiration
basic systems of control: central nervous system
autonomic nervous system (ANS)
Resistance phase of GAS
body mobilizes to combat stressor
history of breathing techniques
borrowed from the ancient Hindu traditions of Hatha Yoga, at least 4,000 years old, because of the emphasis on a philosophy of life that balances the physical, mental, intellectual, and spiritual health and well-being of its practitioners. Hatha Yoga, (ha means sun and tha means moon, yoga means to yoke or union in Sanskrit), originated in India with the teachings of Patanjali, a Hindu philosopher who is purported to have lived sometime between 200 BCE and 200 CE. The "Eight Limbs of Yoga" included body postures called asanas in Sanskrit and breathing exercises called pranayama, meaning control of the prana-life force. Breathing techniques have also been utilized during childbirth for centuries all around the world.
appreciation
combines many emotions including gratitude and awe
prevention of future stress
conditioning the mind and body through meditation
the central nervous system
consists of brain, brain stem, and spinal cord
disorders of arousal
diseases caused or characterized by excessive stress arousal Can be psychological disorders, such as those caused by anxiety, or stress-related syndromes such as cardiovascular diseases
physical activity
do something on a regular basis
tools that soothe spiritual stress
empathy, compassion, forgiveness, humility, gratitude, appreciation, awe, elation, epiphany
utilizing the detrimental stress by-products
engaging in physical activity
adaptive-stress techniques
establish routines, avoid change, plan for change, create an action plan
exercises to alleviate overload stress
express feelings, negotiate, manage time well, say what you want, delegate, identity expectation history, examine beliefs
frustration alleviation techniques
express your frustration, determine your real outcomes by fully answering questions, examine beliefs
Brain response to stress
increased brain-wave action occurs during stress Examples: moodiness, confusion, fear
gratitude
induces a desire to give back to others
basic systems of control: immune system
interaction with the rest of the body
commitment
involved in life experiences rather than alienated or threatened by them
elation
our response to acts of moral beauty
cardiovascular response to stress
reacts to stress, even imagined, with anticipatory rate increases and higher blood pressure or constricted blood vessels Examples: hypertension, migraine
biofeedback
receiving information about what is occurring in your body at a particular time and then helping you to control that occurrence. A biofeedback instrument is just a tool used to obtain the measure about the part of your body in which you are interested.
forgiveness
recognizing and acknowledging a transgression occurred against us and finding ways to move beyond it Associated with less chronic pain, lower hypertension, lower PTSD symptoms, and less anxiety and depression
benefits of meditation
regulate our attention, reducing distraction and increasing focus (attention training) to improve concentration (focusing on a single thought, image, object or feeling (breath, body sensation, a mantra) improved performance (mental & physical) enhancing creativity Increasing self-awareness to turn the mind and attention inward for contemplation or self-reflection cultivating a more relaxed and peaceful frame of mind managing symptoms of chronic pain, depression and anxiety, addiction craving, ADHD, and insomnia. metabolic benefits for the cardiovascular (Lowers blood pressure, Lowers cholesterol) Increases the immune response Balances the autonomic nervous system Increases brain activity and cell growth Increases emotional regulation (Management of amygdala and CNS hyperarousal by anchoring awareness in the body) Reduces symptoms of stress Increases discernment of the difference being entangled in experience and being aware of our experience (*practice) Meditation can also be a discipline reaching a heightened level of awareness or consciousness
let go of judgments
state, "they are doing the best they can for themselves at this time"
low self-concept can cause
stress
eustress
termed by Hans Selye, is positive, healthy, challenging, motivating, and action-enhancing stress Forces us to adapt Warns us when we are not coping well, and we need a lifestyle change
limbic system
the hub of the human stress response. amygdala, hippocampus.
mind-body concept
the mind and body work in harmony with mutual influence and effect. This explains: How our environments, social interactions, perceptions of our environment, our personal choices, and emotional states produce a physical stress response
mindfulness meditation
the practice of using various techniques to transform the mind and become more mindfully present in the moment. These techniques help develop concentration, clarity, emotional positivity, and a calm seeing of the true nature of things. Meditation practice helps us learn the patterns and habits of your mind, and the practice offers a means to cultivate new, more positive ways of being. While most things in life are beyond our control, we can take responsibility for our own states of mind - and to change them for the better. Mindfulness Meditation is also an ancient healing art that is an antidote to our own personal struggles-sorrows, anxieties, fears, hatred, and general confusion that are all part of being human, especially during challenging times. Mindfulness Meditation is an art that invites us to be aware of our distorted, racing, or ruminating thoughts about the future and/or the past, and rest in the clearer flow of the present moment. Mindful movement such as gentle hatha yoga invites the muscles to release tension and relax thus, deepening the body-mind connection. Slow, deep, abdominal breathing activates the parasympathetic nervous system and activates the relaxation response.
sanchin
three battles
Selye's General Adaptation Syndrome
three-stage process which describes the body's reaction to stress: 1) alarm reaction, 2) resistance, 3) exhaustion
quieting the internal environment
using calming or relaxation exercises
express frustration
verbally or by writing it down
slow breathing: ujjayi (victorious breath)
very slow, complete breath while also constricting the back of the throat (like fogging up a mirror).