Stress management and prevention

Physical Techniques

Chapter 14

Objectives

After reading this chapter, you should be able to:

Describe the use of autogenics to attain deep levels of relaxation

Summarize the relationship between biofeedback and stress reduction

Discuss Pilates and its benefits

Self-directed relaxation technique based on the power of suggestion

Decades of use and study have established autogenics as an effective means of relaxing the body and reducing stress-related symptoms

Autogenics

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Developed in the early 20th century by the brain physiologist Oskar Vogt

Noticed that self-hypnosis reduced tension, fatigue, and headaches

Johannes Schultz continued Vogt’s work

Those who were able to attain deep relaxation through hypnosis experienced two pleasant physical sensations

Heaviness

Warmth, primarily in their arms and legs

Schultz developed a system designed to activate the parasympathetic nervous system using suggestions focusing on warmth and heaviness

Background of Autogenic Training

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The pleasant feeling of warmth in the extremities can be explained physiologically as vasodilation

Response to parasympathetic nervous system activation

How Autogenics Works

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Studies have demonstrated the effectiveness of autogenic training on a variety of stress-related symptoms

Autogenics relieves headaches including tension headaches and migraines

Reduces anxiety related to cancer

Effective in dealing with insomnia and muscle tension

Improves performance of pilots

Also decreases physiological arousal during emergency flying conditions

Benefits of Autogenics

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In meta analysis, autogenic training was found to be beneficial for a variety of illnesses, including:

Tension headache; migraine headache; mild-to-moderate essential hypertension; coronary heart disease; bronchial asthma; somatoform pain disorder; Raynaud’s disease; anxiety disorders; mild-to-moderate depression; functional sleep disorders

Autogenic training also has a beneficial effect on mood, cognitive performance, quality of life, and physiological variables

Research Highlight: Meta-Analysis of Autogenic Training

Source “Autogenic Training: A Meta-analysis of Clinical Outcome Studies,” by Friedhelm Stetter and Sirko Kupper, Applied Psychophysiology and Biofeedback, 27(1) (2002): 45.

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Create favorable conditions

Use an autogenics script

Experiencing Autogenics

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The suggestions used in autogenic training usually follow this sequence:

Focus on heaviness in the arms and legs.

Focus on warmth in the arms and legs.

Focus on warmth and heaviness in the heart area.

Focus on breathing.

Focus on coolness in the forehead.

Experiencing Autogenics

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Autogenics is self-directed relaxation using suggestion

Autogenic training is beneficial for a variety of stress-related conditions, including mood and quality of life

Conclusion

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Biofeedback

Becoming aware, with the aid of external monitoring devices, of internal physiological activities in order to develop the capability of altering them

Goal of biofeedback for stress reduction is a state of tranquility, usually associated with the brain’s production of alpha waves

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Understanding Biofeedback

Biofeedback provides feedback, or information, about some physiological activity occurring in the body

Monitoring device attached to the body detects a change in an internal function and communicates it to an individual through a tone, light, or meter

Means of training people to gain greater control of physiological processes when they encounter stress

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Understanding Biofeedback

Clinical biofeedback employs various monitors to observe different bodily functions

Electromyelogram (EMG)

Temperature

Galvanic skin response (GSR)

Electroencephalogram (EEG)

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The Benefits of Biofeedback

People can learn to control usually involuntary functions

Circulation, tension, and heart rate

Used to treat dozens of ailments

Asthma, Raynaud’s disease, headaches, chronic pain, hypertension, irritable bowel syndrome, fibromyalgia, hot flashes, cardiac arrhythmia, etc.

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What You Need to Know: Biofeedback

Biofeedback itself provides information about the body, but it is not a substitute for relaxation techniques

Once alerted to the physiological changes associated with stress, you can use breathing, relaxation, and other approaches to intercept the stress response and relax

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Pilates

Mind-body approach

Focuses on strength, core stability, flexibility, muscle control, posture, and breathing

Used by dancers for deep-body conditioning, for injury rehabilitation, and to complement aerobics and weight training

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Understanding Pilates

Basic principles

Centering, concentration, control, precision, flow, and breathing

Stabilization and strengthening of the back and abdominal muscles

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The Benefits of Pilates

Physical and psychological health dividends

Stronger abdominal “core” muscles

Relief of lower back pain comparable with massage therapy and exercise

Improved balance and coordination

Reduced risk of heart disease

Stronger bones

Increased cardiorespiratory capacity

Improved body image and self-esteem

Improved concentration, mindfulness, and mood

Greater energy and less fatigue

Higher quality of life and life satisfaction

What You Need to Know: Pilates Training

Pilates training is available on many campuses, gyms, and community centers

Group “mat” classes offer a less expensive alternative to more expensive private lessons on Pilates equipment

Dance or Movement Therapy

Psychotherapeutic use of movement to further emotional, cognitive, physical, and social integration

Serves as a means of assessment and intervention for individuals with various impairments

Core belief of dance therapy is that the mind and body are interconnected

What happens to the body influences the mind and vice versa

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Summary

Several techniques can be used for stress reduction and to attain deep levels of relaxation

Autogenics

Biofeedback

Yoga

T’ai chi

Pilates

Dance