Stress Management

For a typical person, the average number of breaths cycles per minute during avery relaxed state is:

1-2

According to a study published in psychology Today, the average person laughs ___ times per day.

15

According to research by Holmes and Rahe, a person who scores more than ___points on the social readjustment rating scale is quite vulnerable to stress.

150 points

According to estimates by those who have studied the codependent personality, this percentage of the American population is classified as codependent due to direct or indirect exposures to alcoholism.

96%

Depression is

A Possible by-product of anger and fear

There are the requirements for diaphragmatic breathing to be most effective.

A comfortable position, concentration, and visualization

This term is used to describe the first stage of coronary heart disease.

Artherogenesis

This person is recognized for discovering the scientific link between emotions and neuropeptides.

Candace Pert

The rage reflex is attributed to

Charles Darwin

Self esteem is though to comprise the following components.

Connectedness, uniqueness, power, and role models.

The "Ghost in the Machine", is a term often used with Descartes' mind-body dualism, is really another name for:

Consciousness

This term describes a sense of humor that is shared with several people

Coventional sense of humor

This medium is thought to be the best to elicit feelings and emotions for non-verbal self expression:

Crayons, Clay, Pastels, Colored Pencils.

From the works of Raymond Moody, this sense of humor style would be best to describe the act of an anonymous graffiti artist.

Creative sense of humor

According to Maslow, the following are among the traits cited in the self actualized individual.

Creativity, a sense of humor, acceptance, and mystical sensations

Current research reveals that journal writing helps in the following ways:

Decreases one's resting blood pressure, decreases one's cholesterol levels, decreases one's symptoms of fibromyalgia, decrease one's sense of grieving

The Western paradigm of health is based on the philosophy of this renowned scholar.

Descartes

The helpless-hopeless personality is most closely associated with this factor.

External locus of control

"Unconscious resistance" is known to counteract toxic thoughts. T/F

False

A paradigm shift means adopting Eastern philosophies in the Western Culture. T/F

False

By and large, healing and curling mean the same thing. T/F

False

Diaphragmatic breathing is only effective when done lying down. T/F

False

For a drug to pass the placebo test and gain approval by the FDA, is must have a cure rate of above 20% T/F

False

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

False

Journal writing can be thought as a means of exclusive meditation. T/F

False

Migrane headaches are now correlated primarily to chronic anxiety. T/F

False

Nadi Shodhanam is a breathing technique where you visualize white air inhaling, and dark air exhaling. T/F

False

Of these attributes-challenge, control, and commitment-Suzanne Kobasa felt that challenge was the most important to determine a hardy personality. T/F

False

Research reveals that randomly vented anger is a healthy means of emotional catharsis. T/F

False

Research shows that keeping a blog about one's thoughts and feelings is more effective than writing in a notebook for healthy catharsis. T/F

False

Self image and self esteem are basically the same thing T/F

False

The Conscious mind understands negative thoughts well. T/F

False

The effects of the thyroxine axis can be observed in a few days T/F

False

The unconscious mind understands negative thoughts well. T/F

False

polyphasia is a stress-related disease T/F

False

A term coined by Walter Cannon; the instinctive physiological responses preparing the body, when confronted with a threat, to either fligt or flee; an evolutionary survival dynamic.

Fight or Flight response

Which of the following characteristics is not typically experienced in the fight-or-flight response?

Increased gastric movement

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

Isometric

The following is said to be true about diaphragmatic breathing.

It is used in conjunction with several other relaxation techniques.

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

Nadi Shodhanam

NLP is best defined as

Neurolinguistic Programming

This term explains the brain's ability to create new cell tissue and repair itself well into adulthood.

Neuroplasticity

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

Phase IV

Vasopressin is released from which gland?

Pituitary

Experts suggest that most stressors fall into this category.

Psychointerpersonal influences

This chakra is associated with the prostate gland as a result of potential security issues

Root chakra

According to psychotherapist David Burns, all but the following is NOT an example of cognitive distortion

SELF TALK

In terms of stress and disease, this chakra area is suggested to be related to self-esteem/self-worth issues.

Sacral chakra

Which of the following does Pelletier specifically list as aspects not understood in the current stress and disease model?

Spontaneous remissions, hypnosis, and placebos

Secondary Post Traumatic Stress Disorder (PTSD) refers to:

Stress experience by family members of those with PTSD

Nien Cheng, a political prisoner in Shanghai, would be a prime example of this personality type.

Survivor personality

Jung would agree with the following statement

The conscious mind rejects that which it does not know

This layer of the human energy field is most closely associated with the body's blueprint of physical health and that found closest to the physical body.

The etheric

The stress response initially involves this system

The limbic system

As a result of the stress response, this neuroendocrine pathway is said to have the longest lasting effect.

Thyroxin axis

A commonly held belief about diaphragmatic breathing is that breath has a spiritual quality to it. T/F

True

An example of absurd/nonsense humor is Gary Larson's cartoon strip, The Far Side. T/F

True

As a rule, women tend to draw faces while doodling more so then men. T/F

True

By and large, Americans tend to be thoracic breathers, yet when asleep, the body naturally returns to diaphragmatic breathing. T/F

True

During the stress response, more epinephrine is released than norepinephrine from the neural endings. T/F

True

Freud was of the opinion that stress was an innate part of the human condition, and consequently, never fully resolvable. T/F

True

In long-term effects of journal writing are most noticeable when the writer reads previous entries as an impartial, outside observer. T/F

True

Laughter was not always looked upon with favor. At one time in history, laughter was thought to be the work of the devil. T/F

True

NLP is based on the concept that language confines thinking. T/F

True

Research shows that codependent traits manifest in adulthood when married or working with/ for an alcoholic. T/F

True

Resiliency seems to be the key factor for the hardy personality. T/F

True

Studies show that a person diagnosed with multiple personality disorder (MPD) can have different diseases that come and go among his or her different personalities. T/F

True

Studies that observed the interaction between children and their parents showed that on average, the ratio of negative comments to positive comments was 400 to 1. T/F

True

Systematic desensitization is a coping technique used to diffuse the feelings of fear. T/F

True

The idea that personality traits associated with anxiety and depression affect the course of heart disease is not supported by data. T/F

True

The key to helping relieve the stress of PTSD appears to be releasing memories from the unconscious mind. T/F

True

The premise of Gerber's stress and disease model is that consciousness is energy that surrounds and permeates the human body, and disruptions in the the harmony of oscillations can cause illness to the physical body. T/F

True

To remember your dreams for a dream journal, tell/remind yourself before your fall asleep that you want to remember your dreams. T/F

True

What makes humor complicate is that two people can laugh at the same joke for entirely different reasons. T/F

True

Type D personality is most closely associated with

Type A

The landmark Western Collaborative Groups Study found the following.

Type A is a greater risk factor than all other risk factors combined.

According to Dr. Bernie Siegel, who used art therapy with his cancer patients, the color orange typically suggests:

a change in one's health status

"brief greif"

a form of healthy grieving

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

Cognitive restructuring is a term best described as:

a rethinking process about a stressor.

This illness is not considered a nervous system-related disorder.

allergies

A chakra is

an energy vortex to transduce energy in/through the human energy field

Logotherapy is therapy where one:

attempts to find meaning in one's life.

This is the suggested order to reconstruct negative thoughts into positive ones:

awareness, reappraise, adopt, evaluate

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

breathing air into your head and feet

According to Ken Pelletier, the promise for discovering the real stress and disease connection resides in which current area of research?

complementary medicine

This event in adulthood, more so than any other, is still thought to be the most stressful event in one's life:

divorce

What systems are involved in the Fight-or-flight response?

epinephrine and norepinephrine

Cortisol is one of several stress hormones responsible for increasing blood pressure. T/F

false

Experts suggest that the Internet has offered an effective means of journal writing through email and blogs. T/F

false

Journal writing offers a good immediate catharsis, but offers little in the the way of long term resolutions. T/F

false

The primary purpose of journal writing to help control stress is to

help identify and resolve the causes of stress through self-awareness.

The gerber model of stress and disease indicates that:

human consciousness is comprised of layers of energy around the body, changes produced in the human energy field can result in disease.

In his efforts to study the benefits of journal writing, Ira Progoff discovered the following:

individuals who started journal writing while on welfare were more likely to find employment and better housing faster

Polyphasia is another name for

multi-tasking

Epinephrine is:

released five times as often as norepinephrine.

The adrenal cortex

releases cortisol and aldosterone

Although the poplar television show Saturday Night Live uses many types of humor, they are best know for:

satire

The experience of a perceived threat to one's mental, physical, or spiritual well-being, resulting from a series of physiological responses and adaptations.

stess

Actor Michael J. Fox might be considered to be an example of this personality type.

survivor personality

Increase heart rate, Increased blood pressure, increased ventilation, Increased muscular strength, decreased gastric movement, increased sweat

symptoms of Fight or flight

The premise of Lipton's stress and disease model (epigenetic theory) is:

the cell environment, including consciousness, controls DNA.

Cortison is NOT responsible for

the release of insulin

It is not the situation that one finds oneself stressful, but the perception (interpretation) of the situation that determines one's level of stress. T/F

true