Mindfulness
This type of meditation focuses on being present in the current moment.
What is mindfulness?
Biofeedback teaches you to recognize and manage these from your body.
What are body signals?
“Autogenic” means this.
What is self-regulated?
Progressive muscle relaxation involves slowly tensing and then doing this to your muscles.
What is relaxing/releasing them?
Pain management strategies may need to be practiced this often, even when you are not experiencing pain.
What is daily?
During mindfulness, you observe your thoughts and feelings without doing this to them.
What is judging them?
Fast heart rate and rapid breathing can be associated with this feeling.
What is anxiety?
During autogenic relaxation, you imagine different parts of your body doing this.
What is relaxing?
You should tense your muscles without reaching the point of this.
What is strain?
True or False: The same pain-management strategy will work for everyone.
What is false?
Name two things you can direct your attention to during a mindfulness exercise.
What are sounds, smells, sights, or physical sensations? (Any two.)
During controlled breathing, making this part of your breath longer may help slow your heart rate.
What is the exhale?
Complete the phrase: “My right arm is _____ and _____.”
What are warm and heavy?
If an area of your body is injured or painful during progressive muscle relaxation, you can do this.
What is skip that area?
Name three relaxation or pain-management strategies discussed in Section 2.
What are mindfulness, controlled breathing/biofeedback, and autogenic relaxation?
Besides helping with pain, mindfulness may help reduce this emotional response.
What is anxiety?
Breathing into this area can help promote relaxation and stimulate digestion.
What is the belly/abdomen?
Before beginning autogenic relaxation, you should sit somewhere comfortable with few of these.
What are distractions?
During the exercise, you should pay attention to the difference between these two sensations.
What are tension and relaxation?
Why might someone need to try several pain-management techniques?
What is because pain is personal and different strategies work for different people?
Explain how mindfulness may help someone cope with chronic pain.
What is becoming more aware of pain, thoughts, emotions, and reactions without immediately judging or reacting to them?
Why can controlled breathing be considered a form of biofeedback?
What is using awareness and control of breathing to influence the body's physical responses and help return it to a calmer state?
Why should autogenic relaxation be practiced regularly?
What is relaxation, a skill that can become easier with practice?
Why can practicing progressive muscle relaxation help with chronic pain management?
What is increasing awareness of muscle tension and developing the ability to release tension and relax?
Name four pain-management or relaxation strategies
Mindfulness — focuses attention on the present moment without judgment.
Controlled breathing/biofeedback — uses breathing and awareness of body signals to promote relaxation.
Autogenic relaxation — uses calming statements and imagery to encourage the body to relax.
Progressive muscle relaxation — involves tensing and releasing muscle groups to increase awareness of tension and relaxation.