coping with and reducing stress 3

Relaxation training 

• Deep breathing, progressive muscle relaxation (PMR), guided imagery, meditation, yoga 

• PMR- tense and relax each body part 

Relaxation counters the physiological response 

what can help to relax?

• Breathing technique (breathe for 4 or making exhales last longer) 

• PMR= progressive muscle relaxation (tensing up ur muscles on purpose and relaxing them in order to learn the difference) 

• Conjuring and imagining; such as an ocean 

• Yoga (has been shown to be very effective) 

How are positive emotional states related to health outcomes?

Related to better health and physical health: 

• Longevity 

• Lower levels of cortisol 

• Better immune functioning 

Humor 

Could humor equal better health? 

• Laughter and humor are related to physiological changes in the body that are positive such as having a better-functioning immune system 

What are the potential mechanisms in the relationship between humor and health?

• Physiological changes in the body's systems 

• Inducing positive emotional states

• Moderating adverse effects of stress on health 

• Increasing social support 

How is spending time in nature beneficial (e.g., Roe et al., 2013)?

Spending time in nature Roe et al study:

• Lower levels of depression, BP

• Lower levels of stress (Roe et a.,)

The researcher, within one big neighborhood, noted that some people have green around them and others do not; would there be a different level of stress? 

• When people live next to green spaces, they have less stress n low level of cortisol 

Takeaway: living next to green space was perceived with low levels of stress and cortisol level when compared to those who did not live near green space 

Spending time in nature  Li et al study

• Better immune functioning (Li et al.,) 

Experimental study where participants did forest bathing; walking around in a forest would improve functional ability 

• First measured natural killer cells 

• Everyone in one day did a 2.5 walk through the woods and had their 

• Next day they did a 2.5-hour walk which correlates with higher killer cell 

Takeaway: When people did forest bathing they did walk in the woods and their natural killer cell was higher 

Spending time in nature Beyer et al

• Lower rates of chronic illness (Beyer et al.,) 

Participants were asked how much time they spent outside and conditions like diabetes, cancer, BP were measured 

• People who spent less time outdoors were less protected than those who spent more time outside and exercising 

Takeaway: Spending time outdoor was associated with a lower rate of chronic illness