Stress management

The suggested rule of thumb for estimating the time of completion for a task is:

1.5 times as much as originally planned.

Experts suggest you put away this much money from your monthly income in savings.

10%

Seaward (2022) has found that the most effective PMR pattern is dividing the contractions into these three intensities followed by the relaxation phase after each.

100, 50, & 5 percent at 5 seconds each

In PMR, each relaxation phase should last ______ seconds.

45

In progressive muscular relaxation (PMR), each contraction should be held for ______ seconds.

5-10

It is proven that one must regularly participate in an exercise program for a minimum of _____ weeks to see beneficial changes that help reduce stress.

6-8

With regard to color therapy, blue is said to have this effect.

A calming response

According to Dr. Patricia Norris, this is the "Blueprint Aspect" of mental imagery.

A healing image that is seen through to completion

This style of Hatha yoga is based on speed and breath work.

Ashtanga yoga

According to experts, this is perhaps the most crucial factor for the success of mental imagery regarding internal body images.

Belief in the image

This chemical agent is thought to be associated with "runner's high."

Beta-endorphin

This style of Hatha yoga is done in a very hot environment.

Bikram yoga

The American College of Sports Medicine suggests that these components of fitness be included in the design of every fitness training program.

Cardiovascular endurance, muscular strength, and flexibility

This relaxation technique was engineered specifically for people with chronic pain.

Clinical biofeedback

This hormone is thought to be associated with weight gain.

Cortisol

This technique helps one administrate scheduled responsibilities.

Deadlines and rewards

This phase of the Swedish massage involves a long stroking action along the muscle fibers.

Effleurage

Which of the following is the opposite of nutrient density?

Empty calories

Jacobson believed that for PMR to be effective, one had to practice it twice a day for 20-minute intervals each.

False

Progressive muscular relaxation is not recommended for people suffering with the chronic pain of TMJ.

False

True or False? "Crouching tiger" is the final position of the T'ai Chi meditation.

False

True or False? A Jacuzzi is not really a viable means for hydrotherapy.

False

True or False? Although it feels good, muscle massage has not been proven effective for the treatment of chronic pain.

False

True or False? Because the mind has no effect on the body, neither anorexia nor bulimia have emotional components to them.

False

True or False? Biofeedback has not been able to help people who suffer from insomnia.

False

True or False? Body Tapping is a type of massage used to calm neural firing.

False

True or False? Chinese massage is nearly identical to Thai massage.

False

True or False? Dream incubation is a process where a person tries to finish a recurring dream.

False

True or False? In T'ai Chi, one should hold his or her breath for 10 seconds through each respective position.

False

True or False? Neither mental imagery nor visualization are known to be effective to help treat people suffering from chronic pain.

False

True or False? Parasympathetic rebound occurs as a result of decreased levels of epinephrine secreted from the adrenal medulla.

False

True or False? Qigong is the most destructive of the martial arts whereby using energy, one can decimate his or her opponent.

False

True or False? Research reveals that intercessory prayer is the most effective type of prayer.

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 creative process can best be described as a linear process.

False

True or False? To date, T'ai Chi has not shown any effectiveness toward the treatment or relief of chronic pain.

False

True or False? Water is often used in the practice of mental imagery and visualization because it serves as a metaphor of cleansing the mind.

False

True or False? When it comes right down to it, all forms of massage are really the same. True

False

These are the four basic concepts of T'ai Chi.

Fasting the heart, Wu-wei, return to nature, and winning by losing

Best-selling author Elizabeth Gilbertson says this is the greatest block to creativity.

Fear

This relaxation technique, above all others, promotes a non-ego attitude.

Hatha yoga

In the indirect method of autogenic training, the suggested order of relaxation is which of the following?

Heaviness, warmth, heart, breathing, solar plexus, forehead

Research has shown that biofeedback has a positive effect on which of the following conditions?

Hypertension, headaches, and Bruxism (TMJD)

Charles M. Johnson, founder of the Institute for Creative Development, describes the order for creativity and creative problem solving this way.

Incubation, inspiration, perspiration, administration

This coping technique helps neutralize the fear of the unknown.

Information seeking

To get ahead in the job market in the 21st Century, experts suggest this above all else.

Invent yourself and make yourself necessary

This type of muscle contraction is associated with persistent muscle tension.

Isometric

Which of the following is said to be true about diaphragmatic breathing?

It is used in conjunction with several other relaxation techniques.

Having a hard time saying "No" would fall in which category of time robbers?

Lifestyle behavior Perfectionist

This is an example of breathing by alternating the air through each nostril.

Nadi shadhanam

Which of the following is now known about biofeedback as an effective relaxation technique?

People can actually be taught to control their physiological functions, and researchers are still uncertain why biofeedback works.

This phase of diaphragmatic breathing offers a slight pause before the next inhalation.

Phase IV

No relaxation technique is the "Fountain of Youth," but which of the following techniques seems to be the closest thing to it?

Physical exercise

If necessity is the mother of invention, then this is considered to be the father.

Play

The foundation of sound time management skills includes which of the following aspects?

Prioritize, adequately schedule, and execute personal daily stressors to satisfaction.

From split-brain research, what have we learned about stress management?

Right brain thinking styles are closely associated with relaxation, and left brain thinking is closely associated with perceptions of stress.

Diaphragmatic breathing is also known as all of the following except:

Sutra breathing.

Thinking "outside the box" is an example of this stage of the creative process.

The Explorer

As described by Roger von Oech, this role can ruin the creative process.

The Judge

The stress of "poverty consciousness" is best described this way.

The fear of not enough money

Specifically, T'ai Chi and Hatha yoga proclaim this commonality as an effective relaxation technique.

They both unite body, mind, and spirit.

Hobbies, as a coping technique, can best serve to decrease stress in this way.

They help make order out of chaos, they help divert attention away to gain clarity and insight into problems, and they serve as a respite from the stress of daily life.

The relaxation response is virtually the same thing (an American version) as:

Transcendental Meditation.

Research involving biofeedback has proved that PMR is effective in reducing muscular tension.

True

Residual tension is the level of tension after one tries to relax the muscle group.

True

True or False? A commonly held belief about diaphragmatic breathing is that breath has a spiritual quality to it.

True

True or False? According to Arthur VanGundy, language would be considered an intellectual roadblock.

True

True or False? Additional research with massage therapy found that massage can actually enhance the effectiveness of the immune system by increasing SIgA and the beta-endorphin count.

True

True or False? As a coping technique, the premise of forgiveness is unconditional love without feelings of victimization.

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? Cleaning your house is a recommended way to save money because you realize you don't need to buy as much, or buy things you already have.

True

True or False? Creativity can be a great coping technique for stress, but the irony is that fear (stress) can block the creative process.

True

True or False? Despite the fact that biofeedback proves effective to reduce the symptoms of stress, experts still cannot explain exactly how it works.

True

True or False? For people who are confined to a sitting position, Hatha Yoga has been adapted in a form called Desk or cubical Yoga.

True

True or False? Freezing your credit cards in ice is one recommended way to keep out of debt.

True

True or False? Hatha yoga is renowned for the ability to help people alleviate chronic back pain and carpal tunnel syndrome.

True

True or False? Ho'Oponopono is a Polynesian form of forgiveness as a means of finding inner peace

True

True or False? If, when doing guided mental imagery, you cannot relate to the suggestions, it is perfectly all right to create an image that you can relate to.

True

True or False? It is quite common to incorporate the aspects of mental imagery and diaphragmatic breathing with autogenic training.

True

True or False? Lavender is used in aromatherapy to calm the nervous system.

True

True or False? Mental imagery is an important tool in the practice of systematic desensitization.

True

True or False? Mental imagery is often used by athletes. In fact, studies show that athletes who use mental imagery as a form of mental training do better in competition than those who only train physically.

True

True or False? More and more people today are relying on virtual support groups to the potential exclusion of face-to-face friendships.

True

True or False? Osteoporosis doesn't just come from not consuming enough calcium; it also develops as a result (stress) of consuming too much phosphate/phosphoric acid (found in high amounts in beverages such as soda).

True

True or False? Positive addiction is a term used to describe the beneficial psychological effects of aerobic exercise synonymous with that felt of the runner's high.

True

True or False? Positive affirmations seem to play an important role in mental imagery, as a means to balance the verbal with the non-verbal aspects of consciousness.

True

True or False? Repeated smartphone or screen device use is now known to rewire the brain for arousal (stress) through the process known as neuroplasticity.

True

True or False? Researchers in infant massage discovered that premature babies who received massages had a more significant growth rate than babies who were not exposed to touch.

True

True or False? The Wii video gaming system is based on the concept of biofeedback with a motion sensor.

True

True or False? The concept of chi is very similar to the concept of the pranayama in Hatha yoga.

True

True or False? The roots of music therapy, humor therapy, mental imagery, and massage therapy can be traced back to ancient Greece, with historical figures such as Plato, Aristotle, and Hippocrates advocating the use of these methods.

True

True or False? The term '"neuroplasticity" means that the brain cannot only grow new brain cells, but can be rewired for better thinking functions.

True

True or False? There are many types of yoga. Hatha yoga is the path of physical balance, while Kundalini yoga, a more meditative practice, is called the path of spiritual awakening.

True

True or False? Time management is actually a prime example of social orchestration, where you manipulate factors in your environment for the path of least resistance.

True

True or False? Yoga instructors suggest that you hold each asana for a period of about 10 seconds before you release.

True

True or false? Abdominal breathing is known to help relieve the symptoms of chronic pain.

True

Ineffability, which may occur during meditation, gives this sensation.

Unable to verbally express oneself

The philosophy of T'ai Chi is based on this overriding principle.

Wholeness through yin and yang

If you were to "think like da Vinci," to be creative, you would do all of these except:

borrow ideas.

The Chinese view of health differs from the Western view in that the Chinese view is based:

both largely on a balance of yin and yang and on the flow and impedance of chi.

"Energy breathing" is a special technique where you visualize:

breathing air into your head and feet.

Biofeedback technology is very prevalent today, so much so it can be seen in each of these nanotechnologies except:

cavity fillings.

Zero firing threshold is:

complete muscle relaxation.

Transcendental Meditation (TM) is an example of:

exclusive meditation.

Recent brain imaging (MRI) research revealed all of the following except:

increased blood flow to the limbic system.

Massage research with premature babies showed that:

infants showed significant weight gain.

"What is the sound of one hand clapping?" is known in meditation circles as:

koan.

Social orchestration is really a coping mechanism to:

learn to create viable options for one's social environment.

Repeating the word OM would be considered a:

mantra.

The primary difference between mental imagery and visualization is:

mental imagery is a spontaneous flow of unconscious thought.

By and large, the primary symptom of stress is:

muscle tension.

According to Schultz and Luthe, autogenic discharge is best described as:

muscle twitching due to emotional response.

This current area of research regarding the effects of T'ai Chi and health includes a focus on:

osteoporosis.

In time management, the Pareto principle has to do with:

prioritizing responsibilities.

The Hatha yoga pranayama is:

the breathing technique.

Dreams are thought to be an effective coping technique because:

they offer insight into helping solve personal issues.

Yoga is an ancient Sanskrit word that literally means:

union of mind, body, and spirit.

Hatha yoga literally means:

union of the sun and the moon.

A tratak is a _________ mantra.

visual

Anxiety breathing is:

when a person holds their breath.