Ch13 arousal regulation

Progressive Relaxation

Tensing and relaxing specific muscle groups to learn the difference between tension and relaxation.

Breath Control

A technique filling the lungs in three levels (lower, middle, upper) to induce relaxation.

Biofeedback

Using electronic instruments to increase awareness and regulation of physiological processes like heart rate.

Relaxation Response

Quieting the mind using a quiet place, comfortable position, mental device (word/thought), and passive attitude.

Autogenic Training

A series of exercises producing sensations of warmth and heaviness in the body.

Systematic Desensitization

Replacing nervous activity with a competing, relaxed behavior.

Cognitive–Affective SMT

An integrated coping response using relaxation and cognitive components to control emotional arousal.

Stress Inoculation Training

Exposing an individual to increasing amounts of stress to enhance "immunity" to it.

Pressure Training

Creating and exposing athletes to pressure in practice to prepare for actual competition.

Hypnosis

An altered state of consciousness involving focused attention and reduced peripheral awareness.

Matching Hypothesis

The idea that an anxiety management technique should be matched to the specific problem (e.g., cognitive vs. somatic).

Coping

A process of constantly changing cognitive and behavioral efforts to manage internal or external demands.

Problem-Focused Coping

Efforts to alter or manage the problem causing the stress (e.g., goal setting, time management).

Emotion-Focused Coping

Regulating the emotional responses to the problem (e.g., relaxation, meditation).

Resilience

The ability to bounce back from adversity, characterized by positive adaptation.

Arousal-Inducing Techniques

Strategies like acting energized, using upbeat music, or using positive mood words to increase energy.