Stress Management FINAL

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

Vitamin B complex

_____ is a term to describe acting without physical force

Wu-wei

_____ threshold is complete muscle relaxation

Zero firing

Requirements for diaphragmatic breathing: _____, _____, and _____

a comfortable position, concentration, and visualization

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

alpha waves and serotonin levels

When a person first begins to exercise, they are working _____ because there is an insufficient amount of oxygenated blood at the site of the working muscles

anaerobically

Because the mind has an effect on the body, both _____ and _____ have emotional components to them

anorexia and bulimia

The _____ technique is where one relaxes the body by making the body parts heavy and warm

autogenic

The four stages of cognitive restructuring are: _____, _____, _____, and _____

awareness, reappraisal, adoption, and evaluation

Unlike other techniques that have an overall relaxation effect, _____ is specific to the symptoms of the person who exhibits them

biofeedback

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

breathing, stretching and balance

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

centering, emptying, grounding and connecting

Three characteristics thought to be associated with the hardy personality are _____, _____, and _____

challenge, control, and commitment

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

chronic pain

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

chronic stress

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

cleanse clutter from the mind and achieve mental clarity

Making mistakes is encouraged in the _____ process

creative

Some traits Maslow cited in the self-actualized individual include _____, _____, _____, and _____

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

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

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

Diaphragmatic breathing: _____ resting heart rate, _____ muscle tension, _____ oxygen capacity, and _____ stress levels

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

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

denial, anger, bargaining, depression, and acceptance

There are the four basic concepts of T'ai Chi: _____, _____, _____, and _____

fasting the heart, Wu-wei, returning to nature, and winning by losing

In the process of "_____", exposure to phytoncides is thought to increase the immune system

forest bathing

Jung believed that dreams _____, _____, and _____

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

The external locus of control is most closely associated with the _____ personality

helpless-hopeless

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

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

Progressive muscular relaxation is not recommended for people suffering with _____

hypertension

Research using Qigong has revealed significant results with _____, _____, and _____

hypertension, stroke, and cardiovascular efficiency

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

improved sleep quality

These components, are the most crucial to reap benefits from aerobic exercise: _____, _____, _____ and _____

intensity, mode of exercise, frequency and duration

Creative anger management strategies include: _____, _____ and _____

know your anger style, plan ahead for tense situations, and forgiveness is an essential part of anger management

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

This relaxation technique, perhaps above all other, is documented to increase brain cell tissue associated with _____ and _____

memory and attention span

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

Yoga is an ancient Sanskrit word that literally means union of _____, _____, and _____

mind, body, and spirit

Researchers in infant massage discovered that premature babies who received massages had a _____ significant growth rate than babies who were not exposed to touch

more

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

Playing an instrument is a form of _____ therapy

music

Due to the strength of the stomach's acid, _____

not all vitamins are digested and absorbed into the body

Jacobson believed that for PMR to be effective, one had to _____

practice it twice a day for 15-minute intervals each

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

primary creativity

Four components are needed to achieve the Relaxation Response: _____, _____, _____, and _____

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

At this time, there appears to be a positive effect on the quality of sleep as a result of ______

regular exercise

The word autogenic means _____

self-regulation

Spiritual nutrition relates specifically to this aspect: _____

the colors of food eaten

There are four roles in creativity, they include: _____, _____, _____, and _____

the explorer, the artist, the judge, and the warrior

Those who suffer form insomnia fall into one of these three categories: _____, _____, or _____

transient, intermittent, or chronic

The originators of autogenic training, Shultze and Luthe, believed that there was a strong _____ factor involved in this technique

unconscious

Today, more people worldwide live in _____ than in rural areas

urban areas

In the _____ phase of a workout, stretching is done first and then the person quickly moves into the mode of the exercise chosen

warm-up

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 _____ 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

It is estimated that as much as ______% of all disease and illness is either precipitated or aggravated by perceived stress

75-85%

_____ is among the coping techniques that is known to offer promising relief to war veterans with PTSD

Art therapy

Three types of Hatha Yoga include _____, _____, and _____

Ashtanga Yoga, Power Yoga, and Bikram Yoga

_____ therapy is a term first coined regarding apartment dwellers who had a view of nature

Attention restoration therapy

_____ is an emotional affiliation to other living organisms

Biophilia

_____ is thought to be morbid humor

Black humor

_____ stress is the type of stress most commonly associated with illness and disease

Chronic

_____, _____, _____, and _____ can all have the ability to serve as a form of mediation

Continuous running, swimming, walking, and cross-country skiing

_____ is thought to be associated with weight gain

Cortisol

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

Ecotherapy

_____ is a form of exercise that is suggested for people with chronic lower back pain

Pilates

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

Pranayama

_____ influences not social influences are the influences that are most likely to cause the greatest stress in one's life

Psychointrapersonal

The name _____ refers to a healing energy

Qigong

_____, in the form of positive affirmations helps to balance negative self-talk

Reframing

_____ tension is the level of tension after one tries to relax the muscle group completely

Residual

_____ is considered to be the lowest form of humor

Sarcasm

______ refers to stress experienced by family member of those with PTSD

Secondary Post Traumatic Stress Disorder (PTSD)

According to the _____ Model, having a relapse with a negative behavior is actually part of one's progress

Stages of Change