Stress Management Exam 2
For a typical person the average number of breath cycles per minute during a VERY relaxed state is:
1-2 BPM
how long can panic attacks typically last for?
10-20 minutes
How many lymphocytes are in circulation at one time?
2%
according to dr redford williams, what percentage of americans have levels of hostile anger that can produce serious health problems
20%
according to research and best estimates, the average person today has approximately how many anger episodes per day?
20-25
according to research, the average person spends about this much time outside each day.
5%
driving drunk and texting can equal up to ______% blood alcohol level
8
what percent of the population is of america classified as codependent due to direct or indirect exposure to alcoholism?
96
Naturalist E. O Wilson recoined the word biophilia
An emotional affiliation with living organisms in nature
This is thought to be the distinguishing characteristic of the survivor personality.
Biphasic traits
correct sequence for the seasons of the soul to address spiritual well-being is which of the following?
Centering, emptying, grounding, and connecting
The order of M. Scott Peck's stages of spiritual growth is?
Chaotic antisocial, formal institutional, skeptic and mystic communal
Self esteem is thought ot be comprised of which components?
Connectedness, uniqueness, power, role models
current research reveals that journal writting helps:
Decrease blood pressure, cholesterol, fibromyalgia, grieving
which are benefits of diaphragmatic breathing
Decrease in heart rate, muscle tension, stress levels, and increase in oxygen capacity
True or False: In Japan and China, forest bathing is not the same thing as forest therapy.
False
True or False: Self-image and Self-esteem are basically the same thing.
False
True or false: Nadi Shadhanam is a breathing technique where you visualize white air inhaling and dark air exhaling
False
true or false: the unconscious mind is believed to control as much as 40-50 percent of one's behavior
False
according to experts, the field of sociology involves the study within:
Families, organizations, and institutions
Shinrin-yoku
Forest bathing
All but which one of the following are traits in the makeup of being resilient?
Genetic make-up
this personality type is now considered part of the foundation for positive psychology
Hardy personality
which of the following is said to be true about diaphragmatic breathing?
It is used in conjunction with several other relaxation techniques
with regard to circadian rhythms, oncologists have observed that the most effective time for cancer patients to reciebe chemotherapy treatment is
Mid-morning
in 2008, which of the following milestones was observed?
More people lived in urban centers than rural areas
this is an example of breathing by alternating the air through each nostril
Nadi Shadhanam
which of the following defense mechanisms is not commonly associated with the psychology of everyday stress? *denial *narcissism *projection *rationalization
Narcissim
NLP stands for
Neurolinguistic programming
spirituality can best be defined as
No adequate defintion at this time
what determines one's degree of stress?
One's perception or interpretation
resiliency as taught in courses at the mayo clinic to the U.S. Military, includes developing or strengthening which of the following aspects?
Personality, humor, compassion, and gratitude
What phase of diaphragmatic breathing offers a slight pause before the next inhalation?
Phase IV
Diaphragmatic breathing is also known as all of the following except:
Sutra breathing
from his time in the concentration camps, viktor Frankl learned this simple wisdom to help survive.
Take responsibility for your own thoughts
what did progoff discover while journal writting?
Those who started writing while on welfare were more likely to find employment and better housing faster.
True or False: Research shows that codependent traits manifest in adulthood when married to or working with/for an alcoholic.
True
the philosophy of taoism advocates
a balance of opposites
Spiritual potential is best described as
a collection of inner resources to be used in times of stress
Brief grief is considered
a form of healthy grieving
once defining stress as an inability to cope stress expert joan borysenko now defines stress as
a lack of connectedness
journal writing, as a coping technique, is unique in that it is thought by many to be:
a means of short-term emotional catharsis and long term insight
hildegard von bingen's path of human spirituality can be best summed up as
a mystical experience
cognitive restructuring is a term best described as
a rethinking process about a stressor.
spiritual hunger can be defined as:
a search for that which cannot be found in one's traditional religious background
according to matthew fox, via creativa is best described as
a sense of awe and wonder of all creation
what horomone is responable for homeostasis?
acetylcholine
yerkes-dodson principle suggests that
after a certain point, stress can impede one's preformace/health
spiritually speaking einstein's theory of relativity suggests that
all things are connected through some point of energy, consciousness may actually be a form of energy, spiritual matters are not bound by space and time, and all matter comprised of energy has a spiritual quality to it.
the seville statement proclaimed
anger has no instinctual basis in human behavior
what is true about negative thoughts
are a conditioned reponse, are a response to negative feedback ny parents, are transformed into guilt and shame
this is the suggested order to reconstruct negative thoughts into positive ones.
awareness, reappraise abopt evaluate
Energy breathing is a special technique where you visualize
breathing air into your head and feet
This trait more than any other, distiguishes the sensation-seeker personality.
calculated risk taking
this person is recognized for discovering the scientific link between emotions and neuropeptides
candance pert
the concept of individuation was coined by,
carl g jung
what is symbolic thinking?
carl jung reviewed that the unconscious mind is well versed in this method of articulating itself.
these three characteristics are thought to be associated with what is now known as the hardy personality
challenge control and commitment
the rage reflex is attributed to:
charles darwin
this type of stress is most commonly associated with illness and disease
chronic stress
which of the following are the requirements for diaphragmatic breathing to be most effective?
comfortable position, concentration and visualization
what is the correct order for the steps of the information-processing model
conscious interpretation, reasoning, analyzing memory
smart phones negatively affect your memory process in which ways?
constant surfing doesnt allow storage of info into long term memory.
which of the following is not increased when cancer cells grow in petri dishes in phytonicides?
cortisol
keicolt-glaser reveals stress effects:
decrease in immune response and wound healing, as well as increase in aging response.
which of the following is not a psychological effect of spending time in nature? Decrease in a resting heart rate, blood pressure, and cortisol increases in white blood cell count and biochemicals that have calming affects on the brain increase in the number of natural killer cells and anti-cancer proteins decrease in sleep quality
decrease in sleep quality
according to mythologist joseph campbell this is the progression of the hero's journey.
depature, initiation, and return
The neurotransmitter associated with chemical addictions, which is now also associated with screen addictions, is:
dopamine
frued believed that stress stems from an overactive _____.
ego
specific to candance pert's stress and disease model:
emotions can either enhance or suppress the immune system through the synthesis and release of neuropeptides throughout the body.
according to the borysenko stress and disease model, lupus is regarded as an:
endogenous overreaction
according to the borysenko stress and disease model, cancer is regarded as an:
endogenous underreaction
what is the hormone that helps with stress response?
epinephrine
all of the following are ways to incresase your vibration out of fear based thought process except
escape negativity by plaing video games
according to the borysenko stress and disease model, allergies is regarded as an:
exogenous over-reaction
according to the borysenko stress and disease model, the common cold is regarded as an:
exogenous underreaction
the helpless-hopeless personality is most closely associated with which factors?
external locus of control
True or False: Resiliency is the alchemy of control, commitment, and challenge
false
True or False: according to research, type a people are as likely to be found in a rural setting or an urban one.
false
True or False: in Joan Borysenko's view, fear is the greatest roadblock to the path of one's higher self
false
True or false: With regard to circadian rhythms, oncologists have discovered that cancer cells respond better to chemotherapy in the afternoon hours than any other time of day.
false
True or false: spiritual hunger encourages one ot abandon the religion in which they were raised
false
true or false: Joan borysenko has evolved her theory to include the mystical aspects of human spirituality including UFO's and the search for the holy grail
false
true or false: NLP is based on the concept that language expands thinking
false
true or false: a helpless-hopeless personality is a function of an extreme internal locus of control.
false
true or false: conceptaully, thought stopping is the same things as self-talk
false
true or false: experts agree that finding and accomplishing one's menaingin life is the true essence of spiritual well-being
false
true or false: freud believed that defense mechanisms are conscious volitions
false
true or false: nature-deficit disorder was first observed in adults at the corporate worksite.
false
true or false: of these attributes-challenge, control and commitment- suzanne kobasa felt that challenge was the most important to determine a hardy personality.
false
true or false: spirituality and religion are basically the same thing
false
true or false: the Pranayama is a simple breathing technique that alternates the flow of air through the nostrils and mouth
false
true or false: the conscious mind understands negative thoughts well
false
true or false: the unconscious mind understands negative thoughts well.
false
true or false: unconscious resistance is known to counteract toxic thoughts
false
according to M. scott peck a person who sees god's will in terms of punishment and reward would fall into this category
formal insitituional individual
which of the following are other names for ecotherapy?
green-therapy, ecopsychology, terra-psychology, deep ecology
what increases during a fight or flight response?
heart rate, blood pressure, breathing rate, and glucose levels.
the primary purpose of journal writing is to
help identify and resolve the causes of stress through self-awareness
Reframing in the form of positive affirmations
helps balance negative self-talk
which of the following is not part of the four-step plan to reconstruct negative thoughts?
holding onto old beliefs
type a characteristic that is thought to be most closely related to heart disease
hostile aggressive behavior
Nature affects us in the following ways
increasing levels of dopamine, cortisol, decreased levels of cortisol levels, giving us a feeling of peace, wonder, and awe
which of the following is part of an effective coping technique?
information processing, modified behaviors, peaceful resolution
which of the following correctly describes the phases of ventilation?
inhale, pause, exhale, pause
poetry therapy is considered a form of:
journal writing
jamie pennebaker found that journal writting helped what?
less cases of disease and illness
stress response initially involves what system?
limbic
which of the following is not in the sequence of the fight-or-flight response?
limbic system releases ACTH from hypothalamus
what has the greatest social influence on type a behavior?
material wealth, secularizaton, and immediate gratification
polyphasia is known as:
multitasking
this is the fourth pillar of human spirituality
mysticism
panic attacks:
occur abruptly, is a stress response on steroids, can occur at any age, women are prone to them.
Renowned psychologist Carl G. Jung believed that
people create their own reality at an unconscious level, there is a spiritual element to human nature, two unrelated events can have significant meaning, divin wisdom resides at the level of collective unconscious.
which of the following are ways to raise one's vibration
practicing gratitude, find humor in a bad situation, practicing seeing the bigger picture
Type A behavior polyphasia is best described as:
preforming several tasks at one time
what is true of coping strategies
quite often several coping strategies are used together, their effectiveness increases with practice, it is important to have a wide assortment to choose from, no coping techniques will work against all preceived stressed
future shock is best defined as
rapid societal change
codependent behavior deals mostly with this basic fear
rejection
Epinephrine is:
released 5 times as often as norepinephrine
current research on spirituality deals primarily with:
religiosity
opposite of fight or flight
rest and digest
who coined the term nature deficit disorder?
richard louv
the 7.8 Hz vibratin that is produced by waterfalls, whale songs, and scores of other natural wonders is called:
schumann resonance
according to psychotherapist david burns all of the following are examples of cognitive distortion except:
self talk
cognitive restructuring is rooted in the work of albert ellis, who coined the term Rational Emotional Behavioral Therapy to suggest that:
self-defeating thoughts should be balanced with positive thoughts
according to deepak chopra there are ________ laws of spiritual success
seven
interestingly enough, the word vacation entered the american lexicon
soon after the civil war.
accptance does not involve which of the following?
staying in control of the situation
which of the following is not something frankl brought to light we can choose our own thoughts we can alter our thinking process we can adopt new perspectives stressful events can be reframed in a positive light
stressful events can be reframed in positive light
Actor Michael J. Fox might be considered an example of personality type
survivor personality
Nien Cheng, a political prisoner in Shanghai, China, would be a prime example of which personality type?
survivor personality
aron ralston, the rock climber, would be an example of what personality type?
survivor personality
according to carl jung, the unconscious mind is well
symbolic thinking
which of the items below is not part of lazarus' coping process?
tertiary appraisal
what is emotional literacy?
the ability to read and respond to your own emotions.
screen addiction was coined specifically to address:
the addiction to computer, smartphone, and tablet screens
codependent personality is best described as_____ according to anne wilson schaef?
the addictive personality
this season of the soul is experienced by many as the dark night of the soul
the connecting process
what is shallow effect related to?
the dumbing down of americans from internet exposure
the first premise of mother earth spirituality suggests that
the earth is a living organism to be honored
which of the following is not considered to be a factor in the "turning point of spiritual consciousness" evident today?
the fall of the berlin wall
According to self-esteem expert Nathanial brandon, high self esteem has been described as:
the immune system of our consciousness
individuation refers to:
the process of self reflection toward wholeness
the japanese word karoshi means
those who die from job stress
according to lazurus which of following is not a purpose of coping skills
tolerate or adjust to negative events or realities, maintain emotional equilibrium
True or False: A commonly held belief that diaphragmatic breathing is that breath has a spiritual quality to it.
true
True or False: According ot anne wilson schaef codependency has a direct relationship to the absence of spiritual health
true
True or False: Attention restoration therapy is a term first coined regarding apartment dwellers who had a view of nature.
true
True or False: Today, more people worldwide live in urban areas than in rural areas
true
True or False: thoughts, as a form of energy, are thought to have a negative impact on the body
true
True or false: According to a 2012 pew research study a growing number of millennials see themselves as spiritual but not religious
true
True or false: Ecotherapy means restoring optimal health through a routine exposure to and experience of nature
true
True or false: Jung's idea of the shadow is that we all have a dark side of our personality that we need to come to terms with in order to be whole
true
True or false: When people were shown photos of nature, it was noted there was an increased in alpha waves and serotonin levels
true
True or false: being in the presence of a force greater than yourself puts things in perspective by reducing the scale of personal problems
true
True or false: by and large, americans tend to be thoracic breathers, yet when asleep the body naturally returns to diaphragmatic breathing
true
True or false: humans entrain on forest vibrations by direct contact
true
True or false: studies that observed the interaction between children and their parents showed that on average, the ratio of negative comments positive comments was 400 to 1
true
true or false in matthew fox's concept of creation spirituality via transformativa is the path where we are cocreators for better world
true
true or false: From the philosophy of Jesus of Nazareth, we learn that of faith, hope, and love, love is the greatest aspect of human existence
true
true or false: Native american spirituality suggest that god or a divine essense resides in all living and non-living matter
true
true or false: abdominal breathing is known to help relieve the symptoms of chronic pain
true
true or false: according to reaserch studies a walk in the forest is associated with improved sleep quality
true
true or false: in england the US, children typically spend less time outside than prison inmates
true
true or false: physicians in the US are now prescribing nature therapy for their patients as a means to reduce stress
true
true or false: polyphasia is not a stress-related, debilitating disease
true
true or false: reframing involves looking at the same situation form new reference or vantage point and finding some good aspect in it?
true
true or false: self-efficacy is a sense of faith that produces a can-do attitude
true
true or false: some coping behaviors perpetuate stress rather than promote inner peace
true
true or false: the idea that personality traits associated with anxiety and depression affect the course of heart disease is now supported by data.
true
synchronicity is a term that means
two unrelated but meaningful events that occur within the same time period
type d personality is most closely related to what?
type a
what did the landmark western collaborative groups study find?
type a is a greater risk factor than all other risk factors combined
psychic equilibriu means
unity of conscious and unconscious minds
this nerve is associated with relaxation
vagus nerve system
Anxiety breathing is
when a person holds their breath
tend and befriend (by shelley taylor) is used by which group? Women, aids, cancer, men, senior citizens. iraq war veterans
women
which of the following is not a myth about anger? *anger is a result of frustration *women do not get as angry as men *anger is an instinct * random ventilation of anger validates the anger response *anger is a result of frustration and anger is an instinct
women do not get as angry as men
what can be accurately stated about the gender difference of anger
women not only express anger differently they have different stressors