Three Ways to Manage Stress 🛠️
1. Medication 💊
- Benzodiazepines: Calm down brain activity! 🧠⬇️
- Beta-blockers: Slow down heart & body! 💓⬇️
- ⚠️ Can have side effects!
2. Behavioral Methods 🏃
- Progressive Muscle Relaxation 💪😌:
- Tense muscles → Relax them! 💪➡️😌
- Do this for each muscle group!
- Systematic Desensitization 😰➡️😊:
- Slowly face your fears while relaxed!
- Make a "fear ladder" (stimulus hierarchy) 📊
- Start small, work up! ⬆️
- Biofeedback 📺💓:
- Use machines to see your body signals!
- Learn to control them! 🎛️
- Modeling 👀: Learn by watching others!
3. Cognitive Methods 🧠
- Cognitive Restructuring 🔄:
- Replace BAD thoughts with GOOD thoughts! ❌➡️✅
- "I can't do this" → "I can try my best!" 💪
- Rational-Emotive Therapy (RET) 🧠:
- By Albert Ellis!
- Challenge irrational beliefs! 🤔
Key Terms 📚
- Counter-conditioning: "Calm" replaces "Fear"! 😰➡️😊
- Stimulus Hierarchy: List of fears from least to most scary! 📊
Key Takeaways 🔑
- Relaxation fights stress! 🧘✅
- Face fears gradually! 😰➡️💪
- Change your thoughts, change your stress! 🧠✨
- Biofeedback helps you control body! 📺🎛️