Personal Health: Block 3, Chapter 6: Manage Stress

Sumika was involved in the following events. Which of these would be considered eustress?

She met up with a close high school friend for the first time in three years

Almost every night, Rick's roommate appears to stop breathing while he sleeps. Rick mentioned this to his roommate, who then went to the student health center for a consultation. It was determined that the symptoms of Rick's roommate were caused by

Sleep apnea

Breathing interruption during sleep is known as

Sleep apnea

The father of stress research is

Hans Selye

In the resistance stage of the general adaptation syndrome, a person's physiological processes are aimed at _____

Both adapting to a stressor and regaining homeostasis

The biological perspective of stress is based on the principle that our responses to stress are regulated by the _____, which controls all body functions

Brain

Which of the following is not one of the three most common health-related problems associated with chronic stress?

Cancer

A form of stress that is prolonged and continuous is referred to as

Chronic

A high-stress job in which you have responsibility for outcomes with little control over results is an example of

Chronic stress

Pleasing foods typically high in carbohydrates and fats are known as

Comfort foods

Which of the following are physiological effects of stress hormones?

-Body is readied for action -Awareness is heightened

Which of the following is not a popular relaxation technique for stress management?

Regressive muscle relaxation

Who was the leading researcher on cognition and emotion as it relates to perception of stress?

Richard Lazarus

Photos of presidents before and after their term in office clearly reveal the impact of stress on

The aging process

The physiological impact of excessive stress on the body includes which of the following?

-Damage to the nervous and endocrine systems -Damage to the cardiovascular system -Increased risk of disorders and disease

Which of the following are chemical messengers commonly referred to as stress hormones?

-Epinephrine -Cortisol

Which of the following are components of type A traits?

-Excessive competitiveness -Hostility -Time-urgency

Which of the following is true of exercise?

-Exercise reduces many of the negative effects of stress -Exercise helps one maintain a healthy body and mind

Which of the following are the two fundamental transactions involved in the transactional model of stress?

-A person's self-appraisal of their ability to cope with the stressor -A person's judgement about the stressor

Which of the following interact to produce a cycle of chronic stress and have been shown to have a connection to obesity?

-Abdominal obesity is related to diabetes, stroke, and heart disease -Surplus calories are stored in the abdominal area -Elevated levels of stress hormones impact the desire for comfort foods

What are the keys to incorporating and maintaining physical activity in one's life?

-Activity should be one that can be maintained -Activity should be engaged in regularly -Activity should be enjoyable

Hostility is a combination of which of the following?

-Aggression -Cynicism -Anger

Which of the following are common time-management issues for college students today?

-Attending class and labs -Commuting and part-time jobs -Meal planning and cooking

To prevent unnecessary stress during the college years, students should

-Be proactive in seeking support and help from others -Use time management strategies -Understand their locus of control

What is the potential impact on the body if it cannot adapt to a stressor?

-Illness -Eventual death

The 2 beliefs related to locus of control are

-Internal control -External control

Identify the true statements about progressive muscle relaxation

-It involves deep breathing exercise -It involves contracting and relaxing different muscles in a sequential order -It can be performed in a seated or supine position

College students today face

-Many negative trends of today, such as violence and financial worries -A time of growth filled with opportunities -All of the traditional sources of stress

Which of the following are potential sleep disrupters?

-Medicines -Caffeine -Indigestion

Science and personal experience provide evidence that sleep loss from stressors impairs learning capacity and higher cognitive functions such as which of the following?

-Memory -Problem solving -Attention

Locus of personal control plays a major role in an individual's

-Motivations -Expectations -Self-esteem

A major differences in attribution styles between internalizers and externalizers are

-People with internal control know how to act to get their desired outcomes -Externalizers tend to wait passively for whatever comes their way

The main sources of negative stress for Americans are associated with changes in

-Personal relationships -Occupation

Which of the following are psychosocial factors associated with increased stress for the lower class?

-Poor housing conditions -Discrimination -Limited access to health care

At the end of the month, Melanie has a research paper due for her biology class. Melanie knows that if she waits until the last week she will be stressed and will not write a well-rounded paper. To effectively manage her time, Melanie should do which of the following?

-Set realistic goals and write them down -Set priorities -Budget enough time

Which of the following are traditional sources of student distress?

-Sleep deprivation -Easy access to alcohol and drugs -Broken romances

Which of the following are effective strategies to manage stress?

-Take part in activities and hobbies -Remember that to have friends, you must be a friend -Develop social networks for support

Surplus calories tend to be stored in the abdominal area and over time result in obesity, which is directly related to

-Type 2 diabetes -Heart disease

For increased time management skill, which of the following are effective strategies?

-Use handheld PDAs -Use print versions of daily planners -Execute the task

The 3 key aspects to successful stress management include

-Using time management -Understanding your personality and temperament -Identifying coping strategies

Rank in order the top 5 most stressful events according to Miller and Rahe

1. Death of a spouse 2. Divorce 3. Fired from work 4. Major injury or illness 5. Pregnancy

Rank in order of importance the first 4 categories into which one can organize activities by importance and urgency

1. Urgent and important 2. Not urgent but important 3. Urgent but not important 4. Not urgent or important

Identify a true statement about the exhaustion stage of the general adaptation syndrome

A person's adaptive capacity is overcome by stressors in this stage

While Jenny is walking to class, she trips and nearly falls down the stairs. What type of stress does Jenny experience in this scenario?

Acute stress

During which stage of the general adaptation syndrome does the fight-or-flight response deal with short-term stress?

Alarm

Those who face discrimination may react to stress as

An externalizer

Psychologists Thomas Holmes and R.H. Rahe developed the Social Readjustment Rating Scale by using a statistical analysis of responses from a large, diverse group of adults to _____

Assign values to a variety of events based on the participants' perceived stressfulness

The manager of the marketing department encouraged the staff to be innovative and creative. Although deadlines were necessary, the marketing manager always made the staff feel calm and focused. The scenario describes an individual with Type _____ personality

B

When a person is faced with a stressor that continues beyond the alarm stage of the general adaptation syndrome, his or her body enters the resistance stage and _____

Continues to mobilize energy and release stress hormones

Locus of personal _____ plays a major role in our motivation, expectations, self-esteem and risk-taking behavior and in so doing can influence our actions and their outcomes

Control

The two fundamental transactions of stress are a person's judgement about the significance of the stressor and the person's self-appraisal of his or her ability to successfully _____ with the stressor

Cope

Sitting in a comfortable position with a straight spine and breathing using the full capacity of the lungs at a lower than normal rate is _____

Deep breathing

A negative stress condition is

Distress

If the stressor is too great or persists too long, the body moves into the _____ phase, the last phase of the general adaptation syndrome

Exhaustion

Unlike acute and chronic stress, _____ stress is regular or predictable but intermittent

Episodic

End-of-semester exams and class projects are examples of

Episodic stress

Graduation from college and beginning one's career are examples of positive stress, referred to as _____

Eustress

Those with _____ control orientation believe that outcomes are based on events outside their personal control and that they have little influence over them

External

_____ believe events and outcomes are determined by powerful others, by luck or fate, or are simply unpredictable

Externalizers

True or false: Individual control and opportunities for social engagement have little impact on lessening the risk of stress-related disorders and maximizing well-being and longevity

False

True or false: The findings of Zimbardo's Stanford Prison Study highlight the importance of perception, control, and coping and demonstrated that the interactions between the person and the environment are often easy to predict

False

The collective physiological response to stress - including an increase in heart rate and breathing, a tensing of muscles, and a focusing of attention - are known as the ____ or ____ response

Fight or flight

A body's collective physiological responses to stress that include an increase in heart rate and breathing, a tensing of muscles, and a focusing of attention are called the _____ response

Fight-or-flight

When confronted by a classmate who had been bullying him, Alex felt his breathing increase and his heart pounding as he decided to hold his ground. This type of reaction is called

Fight-or-flight

An internal locus of control allows individuals to view the world as

Full of challenges, opportunities, and fulfillment

Which of the following is a universal and predictable response pattern to all stressors?

General adaptation syndrome (GAS)

According to the transactional model of stress put forth by Dr. Lazarus and Susan Folkman, who among the following is likely to be stressed?

Harry, who believes that his project deadlines are extremely difficult and that he is incapable of meeting them

Human beings are more vulnerable to stress than animals because human beings _____

Have the ability to think about and assess future events

Which of the following is not a question that captures a common sign and symptom of stress?

Have you enjoyed your work and family?

Amelia's professor likes to be in control and is detail-oriented, extremely impatient, and at times hostile. Based on his personality, Amelia's professor is most susceptible to which of the following?

Heart disease

Dr. Hans Selye referred to a stressor as anything that disrupts

Homeostasis

Physical activity enables you to expend built-up nervous energy and trains your body to more readily achieve _____ following stressful situations

Homeostasis

A component of type A behavior that consists of a combination of anger, aggression, and cynicism is _____

Hostility

The _____ component has been identified as the primary trait that puts people at risk for the development of heart disease and other stress-related medical conditions

Hostility

A major difference between attribution styles is that people with an _____ locus of personal control know how to act to get their desired outcomes

Internal

Those with _____ control orientation believe that outcomes of their actions depend on what they do

Internal

Identify a limitation of the biological model of stress

It does not explain the individual variability that is seen in response to stress

Identify a true statement about urban press

It refers to negative environmental stressors that can harm the mental health of an individual

Which of the following is an examples of a psychological stressor?

Knowing you will fail a test

Which of the following is an example of urban press?

Living in a crowded and polluted city

_____ is a psychological concept referring to a person's beliefs about the underlying causes of events in his or her life

Locus of Control

_____ involves adopting a passive attitude toward one's thoughts as they come and go

Meditation

Daytime sleep attacks are referred to as _____

Narcolepsy

_____ syndrome is the concept in public health that a person's health appears to be tied to his or her place in the social gradient above and beyond income and education.

Status

The origin of the word _____ can be traced to its use in physics, where it refers to the amount of force, pressure, or strain put on an object to bend or break it

Stress

_____ refers to the collective psychobiologicl responses that occur when a person's natural balance is disrupted

Stress

Any physical or psychological event or condition that produces stress is called a(n)

Stressor

Which of the following is the best example of an internalizer's reaction to stress?

Tackling the problem head on

The _____-and-befriend response is a behavior pattern of protecting and caring for offspring and seeking social support exhibited by humans when under threat

Tend

The studies of Hans Selye and Richard Lazarus emphasize that

The nature of stress is highly variable

The most likely association between obesity and stress is that

The overconsumption of comfort foods may be stimulated by elevated levels of stress hormones

Identify a characteristic of individuals with classic type A personality

They continually put themselves in stressful situations

Poor _____ is a root cause of many stressors college students face

Time management

_____ is the planned efficient use of one's time

Time management

Why did psychologists Thomas Holmes and R.H. Rahe develop the Social Readjustment Rating Scale?

To quantify the amount of stress experiences by a persona and the corresponding increased risk for stress-related illness

The _____ of stress and coping views stress as a transactional (person-enviroment) phenomenon dependent on the meaning of the stressor to the perceiver.

Transactinoal model

True or false: Based on longitudinal studies by Dr. Michael Marmot, socioeconomic status plays a role in higher stress levels largely due to the underlying and related factors of individual autonomy and social participation

True

True or false: Based on the definition of stress by Dr. Lazarus and Susan Folkman, an individual appraises an environment as taxing or exceeding his or her resources and endangering his or her well-being

True

Finding a quiet comfortable place, closing your eyes, and picturing an undisturbed place on a beach or island is part of the technique used in

Visualization

the stress reduction technique that uses imagery is known as

Visualization

An individual with external orientation that has experienced discrimination because of poverty, race, religion, gender, age, or other factors may believe

What they do doesn't have much effect on coping with stress

According to Robert Sapolsky, the most important first step in stress management is to "know _____"

Yourself

A classic research example of the transactional model of stress is

Zimbardo's Stanford Prison Study

Pleasing foods typically high in carbohydrates and fats are commonly called _____

comfort foods