🔑 Key Definitions
Relaxation Response: Physiological state opposite to stress response
Progressive Muscle Relaxation (PMR): Systematic tensing and releasing of muscle groups
Biofeedback: Using technology to monitor and control physiological processes
Progressive Muscle Relaxation (PMR): Systematic tensing and releasing of muscle groups
Biofeedback: Using technology to monitor and control physiological processes
👤 Important Figures
- Herbert Benson - Developed the Relaxation Response technique
- Edmund Jacobson - Created Progressive Muscle Relaxation
🧠 Major Stress Management Techniques
- Progressive Muscle Relaxation (PMR): Tense → Hold → Release muscle groups
- Deep Breathing: Diaphragmatic breathing to activate parasympathetic system
- Meditation: Focused attention to quiet the mind
- Biofeedback: Electronic monitoring of body functions
- Guided Imagery: Visualizing peaceful, calming scenes
📊 Physiological Effects of Relaxation
- Decreased heart rate
- Lowered blood pressure
- Reduced muscle tension
- Slower breathing rate
- Decreased cortisol levels
💡 Exam Tips
- Jacobson = PMR (Progressive Muscle Relaxation)
- Benson = Relaxation Response
- Remember: Relaxation activates PARASYMPATHETIC nervous system (rest & digest)
- Biofeedback requires TECHNOLOGY to monitor bodily functions
- PMR sequence: Tense (5-7 seconds) → Release → Notice the difference