Stress Management Final Exam

Current research suggests that this vitamin might be the most vulnerable to depletion through the stress response

Vitamin B complex

Requirements for diaphragmatic breathing:

a comfortable position, concentration, and visualization

The name Qigong refers to

a healing energy

Researchers in infant message discovered that premature babies who received massages had

a more significant growth rate than babies who were not exposed to touch

The originators of autogenic training, Shultze and Luthe, believed that there was

a strong unconscious factor involved with this technique

Wu-wei is a term to describe

acting without physical force

Residual tension is the level of tension

after one tries to relax the muscle group completely

When people were shown photos of nature, it was noted there was an increase in

alpha waves and serotonin levels

Attention restoration therapy is a term first coined regarding

apartment dwellers who had a view of nature

The four stages of cognitive restructuring are

awareness, reappraisal, adoption, and evaluation

The art of Hatha yoga requires these aspects for best effectiveness:

breathing, stretching and balance

Secondary Post Traumatic Stress Disorder (PTSD) refers to stress experienced

by family member of those with PTSD

The sequence of the seasons of the soul (common bonds) to address spiritual well-being are

centering, emptying, grounding and connecting

Three characteristics thought to be associated with the hardy personality are

challenge, control and commitment

T'ai Chi has shown effectiveness toward the treatment or relief of

chronic pain

Although some people meditate to reach enlightenment, the primary purpose is to

cleanse clutter from the mind and achieve mental clarity.

Zero firing threshold is

complete muscle relaxation

Some traits Maslow cited in the self-actualized individual include

creativity, a sense of humor, acceptance and mystical sensations

All of the following are recommended to help boost your immune system:

decrease your consumption of alcohol, avoid genetically modified organisms (GMOs) and consume proper amounts of water for hydration

Diaphragmatic breathing:

decreases resting heart rate, decreased muscle tension, increases oxygen capacity, and decreased stress levels

Jung believed that dreams have a

definite purposeful idea, are created in a language all their own and can help resolve stressors

Kubler-Ross's original order of the grieving stages are:

denial, anger, bargaining, depression, and acceptance

Because the mind has an effect on the body, both anorexia and bulimia have

emotional components to them

Making mistakes is

encouraged in the creative process

Continuous running, swimming, walking, and cross-country skiing can all have the ability to serve as a

form of meditation

According to the Stages of Change Model

having a relapse with a negative behavior is actually part of one's progress

For humor to exist, there must be these three things:

humorous stimulation, a perception of the stimulation and an expression of humor (laughing, smiling)

Research using Qigong has revealed significant results with

hypertension, stroke, and cardiovascular efficiency

According to research studies, a walk in the forest is associated with

improved sleep quality

In the process of "forest bathing," exposure to phytoncides is thought to

increase the immune system

Creative anger management strategies include:

know your anger style, plan ahead for tense situations and forgiveness

The Cobra asana promotes balance with the

lower back

The advantage of biofeedback to other techniques is that it

magnifies (amplifies) the body's conditioned response to the stress response

It is quite common to incorporate the aspects of ____ and ______ with autogenic training

mental imagery and diaphragmatic breathing

With regard to circadian rhythms, oncologists have observed that the most effective time for cancer patients to receive chemotherapy treatment is

mid-morning

As a relaxation technique, T'ai Chi is best described as a

moving meditation

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

Due to the strength of the stomach's acid,

not all vitamins are digested and absorbed into the body

Biophilia is an emotional affiliation to

other living organisms

Four components are needed to achieve the Relaxation Response:

quietness, a mental device, a passive attitude, and a comfortable position

The autogenic technique is where one

relaxes the body by making the body parts heavy and warm

Ecotherapy means

restoring optimal health through a routine exposure to and experience of nature

The word autogenic means

self-regulation

Unlike other techniques that have an overall relaxation effect, biofeedback is

specific to the symptoms of the person who exhibits them

In the warm-up phase of a workout,

stretching is done first and then the person quickly moves into the mode of the exercise chosen

Pranayama is

the breathing aspect (the breathing technique) of Hatha yoga, with inhalations during the expanding stretch, and exhalations when coming out of a position

Spiritual nutrition relates specifically to this aspect:

the colors of foods eaten

There are four roles of creativity, they include:

the explorer, the artist, the judge and the warrior

At this time, there appears to be a positive effect on

the quality of sleep as a result of regular exercise

When a person first begins to exercise, they are working anaerobically because

there is an insufficient amount of oxygenated blood at the site of the working muscles

Those who suffer from insomnia fall into one of these three categories:

transient, intermittent, or chronic

Jacobson believed that for PMR to be effective, one had to practice it

twice a day for 15-minute intervals each

Yoga is an ancient Sanskrit word that literally means

union of mind, body and spirit

Today, more people worldwide live in

urban areas than in rural areas

Cortisol is thought to be associated with

weight gain

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

wholeness through yin and yang

According to research, the average person spends about _______ of their time outside each day

5%

According to Dr. Edmund Jacobson, in PMR, each contraction should be held for

5-10 seconds

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

6-8 weeks

What percent of all disease and illness is either precipitated or aggravated by perceived stress

75-85%

Psychointrapersonal Influences are the influences that

Are most likely to cause the greatest stress in one's life. **NOT SOCIAL INFLUENCES***

What is among the coping techniques that is know to offer promising relief to war veterans with PTSD

Art therapy

Three types of Hatha Yoga include

Ashtanga Yoga, Power Yoga and Bikram Yoga

What is thought to be morbid humor

Black humor

Pilates is a form of exercise that is suggested for people with

Chronic lower back pain

Coronary heart disease, cancer and suicide all have been linked to

Chronic stress

There are the four basic concepts of T'ai Chi-

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

Progressive muscular relaxation is not recommended for people suffering with

Hypertension

These components, are the most crucial to reap benefits from aerobic exercise-

Intensity, Mode of exercise, Frequency and Duration

Playing an instrument is a form of

Music Therapy

Reframing, in the form of positive affirmations helps to balance

Negative self-talk

This relaxation technique, perhaps above all others, is documented to increase brain cell tissue associated with memory and attention span:

Physical Exercise

Maslow's term for the first stage of the creative process in which ideas are conceived is called

Primary creativity

What is considered to be the lowest form of humor?

Sarcasm

What is most closely associated with the helpless-hopeless personality

The external locus of control

In 2008, it was observed that more people lived in

Urban centers than rural areas