Self regulation

Question 1

define stress

Answer 1

a feeling of emotional or physical tension

Question 2

what systems are impacted when you feel stressed? (6)

Answer 2

musculoskeletal
respiratory
cardiovascular
endocrine
gastrointestinal
nervous system

Question 3

acute stress vs chronic stress

Answer 3

acute- in the moment/short term, from specific events (presentation)

chronic- consistent sense of pressure/overwhelmed for extended period of time (financial stress)

Question 4

3 steps to self regulation

Answer 4

1. recognize- become concious of your bodies reaction to stress
2. understand- Focus, short term memory, impulse resistance, emotional control
3. Reflect

Question 5

3 strategies to self regulate

Answer 5

1. breath work
2. peripheral gazing
3. reframe/reappraise

Question 6

2 types of breath work

Answer 6

1. physiological sigh
2. box breathing

Question 7

who is peripheral gazing good for

Answer 7

busy minds and people that endure lots of screen time

Question 8

who is breath work good for

Answer 8

heavy criers
athletes in high exertion
respiratory dominant stress response

Question 9

what is reframing (4 steps) and who is it good for

Answer 9

1. rethink/be optimistic
2. create a statement
3. 5 second rule (count down from 5 before action)
4. establish context through question

good for: less optimistic clients & individuals feeling plateau

Question 10

other ways to de-stress/regulate stress (7)

Answer 10

meditation
journal
sunshine
nature
exercise
smell of lavender
music