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Stress Control Strategies. Who’s Next!. One Strategy for Overcoming Fear Desensitization. An effective way for reducing fear is to face it using a technique called desensitization.
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Who’s Next! One Strategy for Overcoming FearDesensitization • An effective way for reducing fear is to face it using a technique called desensitization. • The stressor is confronted systematically, under controlled conditions, to build up a psychological familiarity. This familiarity in turn reduces the response of the limbic system and its hormonal output. Example: Stage Fright
Modified Range of Control After Conscious Training Original Range of Conscious Control Limbic System in Total Control Low Emotion Level High One Strategy to Control Anger • Train yourself to adjust your range of conscious control: • learn to consciously monitor your anger • learn ways to consciously de-escalate anger • learn to anticipate anger and compensate for it ahead of time My Strategy: I consider myself to be one component in a large system with the understanding that every decision and action I take affects the overall system efficiency. When one component is selfish then the entire system efficiency falls. }
Make mine on the rocks Stress Control Techniques • Avoid Neurotoxic Chemicals • xanthine alkaloids • alcohol • nicotine • et.al. • Use • Relaxation Techniques • Physical Exercise • Behavior Modification • Hobbies • Massage Therapy • Music
Relaxation Techniques • Apply conscious effort to slow down the rate of incoming sensory signals to the brain. • Reduce the overall levels of physical stimuli. • Mentally substitute discomforting stimuli and perceptions with non-threatening sensations that promote relaxation.
Muscle m-Structure Fasciculus (Group of Muscle Fibers) Transverse Capillary Sarcoplasmic Reticulum (Pumps ATP, Ca+, Waste) Sarcolemma Cell Nucleus Mitochondria { Muscle Fiber10 - 100 mm# Fixed at Birth Myofibrile { Sarcomere Myofilaments { Cross Bridges Myosin Actin Sarcolemma(Conducts Action Potentials)
Physiological Effects of Exercise • Resting Heart Rate & Blood Pressure • Cholesterol & Triglycerides • Static Muscle Tension • Strength & Energy • Bone Mineralization • Bone Density • Sleep Quality • Immune System • Tolerance of Heat & Cold
Type A Type XYZ Behavior Modification How many psychiatrists does it take to change a light bulb? One, but the light bulb really has to want to change
Attitude AdjustmentIt’s a Personal Thing • You don’t have to go through life with a chip on both shoulders. • Likewise you don’t have to go through life taking one on the chin, and then turning the other cheek for another. • There is a good median point, between these two extremes, that one can consciously find. The trick is to remain focused on staying there.
Diaphragmatic Breathing • One of the easiest and most effective methods of relaxation. • Basically • controlleddeep breathing • Used extensively ineastern philosophiesof yoga, tai chi, andmartial arts.
Homing Hobbies • Creative Activities Are: • stress relievers • a major source of satisfaction and enjoyment for many people.
fats, oils, and sweets use sparingly milk, yogurt, cheese group meat, poultry, fish, dry beans, eggs, and nut group 2-3 servings 2-3 servings fruit group vegetable group 3-5 servings 2-4 servings 6-11 servings bread, cereal, rice, and pasta group Digestive Stress
Massage Togu Massage Balls
Music • Music therapy can be an effective stress reduction technique • Choose the type of music wisely
