Micronta Monitor  (630-0664)      Operation            Faxback Doc. # 7183

Many people are able to control stress and tension by using biofeedback.
With practice, you might do the same.

Biofeed works better for some people than others, but it doesn't work
miracles.  Your using the monitor won't make your boss any less grouchy
(unless he tries a Biofeedback Monitor too).  But the monitor might make
you better able to cope with his grouchiness.

You will get the most benefit from the monitor if you set aside 10 to 20
minutes every day for its use.  Find a quiet place where you are not
disturbed.  Relax by loosening tight clothing or removing your shoes, sit
at a desk, in an armchair, or wherever there is a place to rest your arms.

Be sure your hands are clean and dry before using the monitor.  The room
temperature should be around 21 degrees C, 70 degrees F.

To operate the monitor follow these steps.

1.  Wrap the sensor holders snugly around any two fingertips on the same
    hand.  Be sure that the metallic sensor does not touch your
    fingernail.  The sensor needs to be in firm contact with your skin.

2.  Rest your hand in a position that's comfortable, for example, on the
    arm of a chair.

3.  Turn the sensitivity control on.  Adjust the control so that the tone
    is somewhere in the middle range between the high-pitched continuous
    tone and the intermittent popping sound.

4.  Sit quietly with your eyes closed.  Relax your muscles and breathe
    evenly.  Listen to the tone from your monitor.

    At First, you might hear a high-pitched buzz-tone, indicating your
    body stress level is high.  As you relax, the note will drop in pitch
    until it becomes a slow popping sound - showing that your body is
    relaxing.

If you want to listen privately to the feedback tone, plug earphones (not
supplied) into the earphone jack on the front panel.  Your Radio Shack
store has a variety of earphones to choose from.

ADJUSTING SENSITIVITY

Adjust the sensitivity control to the point where the sound from the
biofeedback monitor disappears.  Then readjust the control until the buzz
tone returns at a low level.

TESTING YOUR REACTIONS

These experiments let you discover through the changes in sound how body
changes are detected by the monitor.

  Take a deep breath and hold it for a few seconds.

Most people will experience a noticeable response.  If you don't, adjust
the sensitivity control until you can detect a change in the tone.

  Make a fist.  Clench it tightly for a few seconds, then release.  Is
  stress detectable?

  Pinch your arm, bite your lip or otherwise create a slightly irritating
  stimulus.  Do you notice a difference in the sound?

  Watch a "thriller" on TV while using the monitor.  Which parts produce
  the greatest reaction from you?  Can you control your emotions?

  The biofeedback monitor might not work effectively if you have
  exceptionally dry skin.

CONTROLLING STRESS

Visualizing pleasant scenes is an effective way to reduce stress.  When
you listen to the tone from the monitor, imagine a relaxing, stress-free
situation (such as a beach on a tropical island or a country meadow.)
You'll probably find this brings the tone down and helps you relax more
quickly.

The opposite is true when you visualize an unpleasant experience - your
body's stress level increases.  You can practice controlling your anxiety
by visualizing an unpleasant situation and then lowering the anxiety
through serene visualizations.

You'll find the tone from your monitor rises more quickly than it drops.
This is how your body reacts - it tenses faster than it relaxes.  Trying
too hard can work against you.  You can put such stress on your body when
trying to relax, that the tone actually rises!  Don't be discouraged - 
learning how to relax takes patience.

(br/all-7/18/94)

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