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Stress Management - Chapter 19

PHED Lecture

Stress Management

on 20 February 2013

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Transcript of Stress Management - Chapter 19

Stress Management
Chapter 19
Progressive Relaxation
Objective Experience the difference between muscle relaxation and muscle tension

Experience the benefits of progressive muscle relaxation (PMR) and passive progressive relaxation Progressive Relaxation Techniques designed specifically to reduce muscle tension through focused attention Background Developed by Edmund Jacobson

Also called Progressive Neuromuscular Relaxation Muscle Physiology Motor unit is composed of a motor nerve and muscle fibers

Muscle fibers contract (shorten) when it receives a nerve impulse from the CNS

Relaxes again until it receives another nerve impulse All-or-none Principle Muscle fibers contract completely or not at all Muscles and Relaxation Many muscle remain contracted because the nervous system is continually sending a fight-or-flight message when we are stressed How PMR Works Activates the PNS by consciously tensing up a group of muscles and then consciously releasing the tension

Helps you learn between tension and relaxation Benefits of Progressive Relaxation Reduces or eliminates many adverse conditions associated with chronic stress
Helps with insomnia and PSTD
Lowers heart rate
Reduces anxiety
Increases self-efficacy Researchers randomly assigned subjects to either a relaxation group or a control group Curbing Late Night Hunger through Relaxation Research Highlight The relaxation group had lower stress, anxiety, fatigue, anger and depression
Showed higher morning and lower afternoon and evening rating of hunger Source: “Night Eating Syndrome: Eff ects of Brief Relaxation Training on Stress, Mood, Hunger, and Eating Patterns,” by F. A. Pawlow, P. M. O’Neil, and R. J. Malcolm, International Journal of Obesity, 27(8), (2003): 970–979. Curbing Late Night Hunger through Relaxation Research Highlight How to Do PMR Active Progressive Muscle Relaxation
Contract a group of muscles and hold for 8 seconds
Release tension and relax for 15-30 seconds
Repeat for each group of muscles Incremental Muscle Relaxation Variation of Active PMR

Tense up group of muscles to full contraction for 5-10 seconds

Relax for 15-30 second Tense up same group of muscles for 50% of full contraction


Tense up same group of muscles for 10% of full contraction

Relax Passive Progressive Muscle Relaxation Body Scan

Allows individuals to develop a focused, concentrated awareness of the body Two purposes:

Checking to see if tension exists

Enables the individual to feel in touch with his/her body Focused attention allows an individual to recognize an imbalance in the body and apply specific interventions

Be a detached observer Practice Progressive Relaxation or Flowing Comfort in the late afternoon and just before you go to bed Progressive Relaxation and Flowing Comfort LAB Answer the following question:
How did you feel before, during, and after the exercise?

How did you feel several hours after completing the exercise? Progressive Relaxation and Flowing Comfort LAB Just before going to bed:
How did you feel before the exercise?

How quickly did you fall asleep? Progressive Relaxation and Flowing Comfort LAB How did you sleep and how refreshed were you upon waking up in the morning?

How did this differ from a typical night’s sleep? Progressive Relaxation and Flowing Comfort LAB Key Points PMR is one of the most commonly used forms of relaxation therapy in Western society today

Many muscles remain contracted because they are continually receiving messages from the nervous system that they should be preparing for fight-or-flight

PMR involves consciously tensing and relaxing muscle groups progressively throughout the body

Regular practice of PMR have been found to reduce adverse conditions associated with chronic stress

Passive progressive relaxation is a less active method of progressing through the various parts of the body using the body scan

The body scan focuses on detached observation and awareness of the body
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