This file accompanies a Youtube clip which covers the manner in which 1: biofeedback, 2: relaxation & meditation, 3: exercise & 4: social support can help manage stress. See facebook page 'epsychvce.com' or twitter account 'psyccounting' for link.

1. Strategies for coping with
stress
Biofeedback
Relaxation/ Strategies Exerci
Exerci
meditation se
se
Social support

2. Biofeedback
• Biofeedback is a technique
used to help a patient gain
control over their
physiological response to a
stressor
• Through the practiced use of
relaxation techniques the
patient can reduce the
severity of response to the
stressor.
• This is achieved by a patient
receiving feedback about a
biological response e.g.
Heart rate, muscle tension,
skin temp, BP, etc - when
exposed to a mild stressor
• Biofeedback has been used
to effectively to counteract
the effects of migraines,

3. Biofeedback - the
1. process
The patient is given info
about an autonomic
physiological response
e.g. HR
2. He/she uses taught
strategies (mental
exercises) e.g. calming
thoughts to help her lower
response (influence their
biological functioning)
3. Continued presentation of
the information can help
he/she create desirable
physiological changes –
lower HR. as measured
by biofeedback device

4. Meditation & Relaxation
• Meditation is a self-
induced A.S.C used in
order to gain some
personal benefit
• Relaxation is the act of
refreshing the body
• Both reduce arousal –
e.g. lowered muscle
tenson, HR, breathing
becomes more
irregular.
• Both are effective in
dealing with stress-
related anxiety

5. Physical exercise
• Involves physical exertion
to improve one’s physical
condition.
• Aerobic exercise: involves
sustained exertion
resulting in a high level of
cardiovascular activity &
oxygen consumption e.g.
distance running
• Anaerobic exercise:
involves short intense
bursts of exercise e.g.
sprints.
• Both reduce anxiety
levels, but aerobic
exercise is more effective
than anaerobic exercise

6. Benefits of exercise
• Promotes physical well-
being via production of
beta-endorphins: (a
neurotransmitter released into the
brain to help maintain
homeostasis when an outside
factor, such as pain, is being felt
in the body, as well as give us a
feeling of "good sensations" when
we do things that our brain
perceives as good)
• Diverts attention away from
stressors
• Reduces muscle tension
• Uses us stress hormones
produced by HPA axis when
stressed
• Enhances Psychological

7. Social support
• Help or assistance from people we have a
stable inter-relationship with – i.e. -
• Tangible assistance – food, money
• Emotional support
• Appraisal support – a 3 rd party helps by
providing coping strategies
• Information support -