24 Why do I feel so good after watching a funny movie or TV show What kind of music is best for relaxation I feel better after a good cry Besides crying are there other ways to relieve upset feelings ID: 735706
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Slide1
More Stress Reduction Strategies
24Slide2Why do I feel so good after watching a funny movie or TV show?What kind of music is best for relaxation?I feel better after a good cry. Besides crying, are there other ways to relieve upset feelings?
I’ve thought about journaling when I am stressed. What are the benefits?
Key QuestionsSlide3Describe the impact of laughter on stress and healthDescribe the positive effects of
musicList the most effective types of music for stress management
Become aware of additional ways to reduce
stress
Avoid ineffective options for reducing
stress
ObjectivesSlide4Although some stress-reduction methods have not been thoroughly examined
scientifically, strong anecdotal evidence supports their effectivenessBest attitude for
these
approaches
is
that of discovery
More Stress-Reduction StrategiesSlide5Humor and laughter differA sense of humor is an intellectual
processLaughter is a psychophysiological response that spontaneously engages every major system in the body
Sarcasm is the “darker side” of humor
Can be form of aggression
Laughter and HumorSlide6PhysiologicalExercises and relaxes musclesImproves respiration
Stimulates circulationDecreases stress hormonesIncreases the immune system’s defenses
Elevates pain threshold and tolerance
Enhances mental functioning
The Benefits of LaughterSlide7PsychologicalReduces stress, anxiety, and tension and counteracts symptoms of depressionElevates mood, self-esteem, hope, energy, and vigor
Enhances memory, creative thinking, and problem solvingImproves interpersonal interactions
Promotes psychological well-being
The Benefits of
Laughter (cont’d.)Slide8Watching lighthearted movies reliably relaxes blood vessels and increases blood
flowWatching humorous videos can cause a significant reduction in stress hormones, including cortisol
Research Highlight: The Power of LaughterSlide9Has been called “internal jogging”Two phasesArousal
phase, with an increase in physiological measures including pulse, respirations, and blood pressureResolution
phase, during which physiological measures return to resting values or lower values, creating a relaxation
response
How Laughter WorksSlide10Associated with a release of tension and an increase in the natural mood-lifters known as endorphins
Can empower people by giving them a different perspective on life’s problemsNote the subjective
nature of humor
Varies widely between genders, ages, and cultures
How Laughter Works (cont’d.)Slide11Keep a “funnies file” with your favorite cartoons and jokesChoose a comedy rather than a violent
movieWhen the news is depressing, turn it off
When something makes you laugh out loud, share it with a friend and multiply the
mirth
Laughter/Humor Strategies for Stress PreventionSlide12Keep a “humor journal” in which you write things that make you laugh, such as funny things children say,
or humorous errors in the newspaperPlan a weekly funny movie night with family or
friends
Laughter/Humor Strategies for Stress PreventionSlide13Read your favorite newspaper cartoons every day or check out funny videos on YouTube
Spend time with fun, lighthearted people who find the joy in life
Laughter/Humor Strategies for Stress
Prevention (cont’d.)Slide14Music and moodMusic creates the mood for many settings
History of musicMusic has been used throughout history to calm the body, mind, and spirit
The term music therapy is relatively new
MusicSlide15Clinical and anecdotal evidence suggests that music can:Manage painImprove mood and mobility
Reduce the need for pain relievers and sedatives during and after surgeryRelieve anxiety and depression
Lower blood pressure
Enhance
concentration and creativity
Effects of
Music
on the
Mind
and
BodySlide16Other findingsSurgical patients exposed to music reported significantly lower pain intensity and required less morphine compared to a control
groupSubjects with osteoarthritis reported less arthritic pain when music was played, compared to a control group of subjects who simply sat
quietly
Effects of Music on the Mind and
Body (cont’d.)Slide17People undergoing surgery require less anesthesia, wake from anesthesia more quickly and with fewer side effects, and heal more rapidly when healing music is played before, during, and after the surgical
procedureIndividuals suffering from depression need less medication and have more success in psychotherapy when music is added to their course of
treatment
Effects of Music on the Mind and Body (cont’d.)Slide18Grief, loneliness, and anger are all managed better when appropriate music is added to
therapyChildren with autism and children diagnosed with brain damage all react positively
to music
therapy
Effects of Music
Therapy on
the Mind and
BodySlide19Directly, as the effect of sound upon the cells and organsIndirectly, by affecting the emotions, which in turn influence numerous bodily
processes
How Music WorksSlide20Ambience therapyMusic mixed with sounds of natureCan
reduce pain and anxiety by helping patients to relax
FYI: Healing MusicSlide21MRT-musicComposed by German musicologist Peter Huebner
Based on the principle of resonance
Precise
harmony contained in a given musical structure resonates inside the human
body
Alters anxiety levels, pain thresholds
Medical
Resonance Therapy MusicSlide22Patients who listened to soothing music immediately before anesthesia showed a drop in stress hormones by more than 50%Patients who
did not listen to music showed a rise of more than 50%
Research Highlight: Soothing Music Affects Stress Hormones Slide23Subjective emotional response to music activates a physiological responseDifferent types of music affect us
differently
Perception of MusicSlide24ClassicalBaroque musical period appears most effectiveListeners show brainwave activity similar to that commonly found in meditators
New age musicCan create a positive, even healing atmosphere
Types of
Music
and
Stress ReductionSlide25Listen to your bodyDeal directly with the causeDistance yourself
Talk yourself through a situationPat yourself on the backBe creativeChange problems to challenges
Keep agreements
What Else Can I Do?Slide26Change your physiology, change your feelingsWrite about it – mindful writingTalk it out
Cry it outScream it outSing it outDance it out
What Else Can I Do? (cont’d.)Slide27Focus on the needs of othersHave sexSoak in the tub
Gaze at the sky
What Else Can I Do? (cont’d.)Slide28Don’tGossipWhine and complain
Blame othersSelf-inflict painOver do it
Attempt suicide
“Solutions” to AvoidSlide29Take the opportunity to focus on: S
ynthesizing your learningR
eflecting
on your
growth
Planning how to implement what you have learned
Stress Management for LIFE: Planning for the FutureSlide30There are many things you can do to relieve stressThe methods you choose are up to you
ConclusionSlide31ReviewIdentify the three most important things you have learned from this course and describe why they are important
List the two stress reduction methods that are most effective for you and discuss why they were effectivePlanningComplete the Stress Management for Life Contract
Lab 24.1: SynthesisSlide32SharingSelect one person whom you trust and whose input you value
Share with that person the three most important things you learned in the course
Reflect on why you chose that person and the feedback they provided
Lab 24.1: Synthesis (cont’d.)