Health Issues: Chapter 3 - Managing Stress

Which two men found direct connections between changes in people's lives and physical illness?

(1) Thomas Holmes (2) Richard Rahe

What are some tips for good sleep hygiene?

(1) establish a sleep routine (2) engage in sleep rituals before bedtime (3) avoid caffeine use five hours before bedtime (4) don't exercise before you go to sleep (5) associate your bed with sleeping (6) if you have been lying in bed for 20 minutes and haven't gone to sleep, get up and do something relaxing (7) don't take naps during the day (8) if you worry while in bed, keep a worry journal

What were some of the symptoms that Hans Selye observed in ill patients?

(1) fatigue (2) appetite disturbance, (3) sleep problems, (4) mood swings (5) gastrointestinal problems (6) diminished concentration and recall

What are some strategies that can be used to overcome math anxiety?

(1) take an easier, slower math course (2) develop a positive attitude toward math (3) recognize that there is safety in numbers (4) sit near the front of the class (5) ask for clarification and repetition (6) review the material

What are the three stages of stress?

(1) the alarm stage (2) the resistance stage (3) the exhaustion stage

What are some strategies that can be used to cope with speech anxiety?

(1) volunteer to go first (2) practice in front of a mirror and for your friends (3) engage in positive visualization (4) vary your presentation style and format

What is the recommended schedule for progressive muscle relaxation (PMR)?

15 minutes, twice a day

About what percent of students experience test anxiety?

20%

There are how many stages of stress?

3

What percent of students report feeling stressed in their daily lives?

85%

When you prioritize your task, try the ___ method of task management.

ABC

___ medicine is the "science of life" and is a holistic approach to stress management.

Ayurvedic

___ is a training technique in which people are taught to improve their health and performance by using signals for their own bodies.

Biofeedback

___ can also occur when an individual is not able to immediately react to a real or a perceived threat.

Chronic stress

___ involves having someone describe a beautiful, relaxing scene while you focus on taking deep breaths.

Guided imagery

Stress was first described in the 1930s by ___.

Hans Selye

Who observed that patients suffering from variety of illnesses all showed common symptoms?

Hans Selye

Who stated that the human body moves through three stages when confronted by stressors?

Hans Selye

___ is a natural state of mind that occurs spontaneously in nearly every person.

Hypnosis

___ stressors refer to our internal worries, criticisms, and negative self-talk.

Intrapsychic

___ allows the mind to transcend though effortlessly when the person concentrates on a focal point.

Meditation

___ leads to undue stress, because perfection is an unattainable goal.

Perfectionism

___ means postponing something that is necessary to do to reach a goal.

Procrastination

True or False. Any type of change in your life has the potential to trigger a stressful response.

True

True or False. Both distress and eustress elicit the same physiological responses in the body.

True

True or False. Both positive and negative stressful situations place extra demands on the body.

True

True or False. Hypnosis is physiologically distinct from sleep.

True

True or False. Hypnosis resembles sleep.

True

True or False. Massage therapy helps increase blood flow.

True

True or False. Massage therapy helps lower blood pressure and heart rate.

True

True or False. Massage therapy helps reduce muscle tightness in the body.

True

True or False. Massage therapy helps release beta endorphins and toxins.

True

True or False. More students are reporting being stressed.

True

True or False. People need uninterrupted sleep.

True

True or False. Perfectionists tend to be their own worst critic.

True

True or False. Stress can be brought on by real and imagined factors or events.

True

True or False. Stress can be negative.

True

True or False. Stress can be positive.

True

True or False. There are a variety of personality types in relation to stress.

True

True or False. Without proper nutrition, the body will begin to break down its own tissues in an effort to obtain the energy required to survive.

True

True or False. Your ability to move from the alarm stage to a less damaging resistance stage determines the effect that the stressor has on your physical and psychological health.

True

What is the term for a bell-shaped curve demonstrating that there is an optimal level of stress for peak performance?

Yerkes-Dodson Law

What law states that too little or too much stress is not helpful, whereas a moderate level of stress is positive and beneficial?

Yerkes-Dodson Law

What law uses a bell-shaped curve to demonstrate that there is an optimal level of stress for peak performance?

Yerkes-Dodson Law

Can positive events be stressors?

Yes

The process of ___ stimulates endorphins, neurotransmitters, neurohormones, and immune cells.

acupuncture

What mind-body approach involves stimulation of anatomical points in the body by a variety of techniques using hair-thin metallic needles?

acupuncture

The involuntary changes during the ___ stage of stress are controlled by the hormonal and nervous systems and trigger the fight or flight response.

alarm

What is the term for remaining at a high level of physiological arousal for an extended period of time?

chronic stress

What is the term for remaining in a continued state of physiological arousal for an extended period of time?

chronic stress

Normal ___ are necessary for normal sleep and optimal daytime functioning.

circadian rhythms

What is the term for the biological processes related to the 24-hour light/dark cycle?

circadian rhythms

What is the term for the internal, biological clock that helps coordinate physiological processes with the 24-hour light/dark cycle?

circadian rhythms

Studies show that the key to effective long-distance relationships is ___.

communication

What is the term for stress resulting from unpleasant events or conditions?

distress

What is the term for stress that diminishes the quality of life?

distress

Which type of stress is commonly associated with disease, illness, and maladaptation?

distress

What is the term for stress resulting from pleasant events or conditions?

eustress

What is the term for stress that enhances the quality of life?

eustress

When all the psychological and physical resources we rely on to deal with stress are used up, an ___ stage results.

exhaustion

Our response to stress involves many physiological changes that are collectively called the ___.

fight or flight response

The involuntary changes during the alarm stage of stress are controlled by the hormonal and nervous systems and trigger the ___.

fight or flight response

What is the term for the physiological response to a stressor that prepares the body for confrontation or avoidance?

fight or flight response

What did Hans Selye call the collection of symptoms he observed?

general adaption syndrome (GAS)

What is another term for Hans Selye's stress syndrome?

general adaption syndrome (GAS)

What is the term for the sequenced physiological responses to the presence of a stressor, involving the alarm, resistance, and exhaustion stages of the stress response?

general adaption syndrome (GAS)

What is one of the most common problems facing college students?

homesickness

What is the term for our internal worries, criticisms, and negative self-talk?

intrapsychic stressors

What is the term for the tendency to expect perfection in everything one does, with little tolerance for mistakes?

perfectionism

Test anxiety is a form of ___ anxiety.

performance

What is the term for the tendency to put off completing tasks until some later time, sometimes resulting in increased stress?

procrastination

What involves learning to recognize the difference between contracted and relaxed muscles, in order to gain a sense of control over the body and the stress response?

progressive muscle relaxation (PMR)

Along with homesickness, another common stressor for students is ___.

relationship problems

What is the term for the phenomenon when we inadvertently make things happen?

self-fulfilling prophecy

What is the term for the tendency to make something more likely to happen as a result of one's own expectations and attitudes?

self-fulfilling prophecy

Hans Selye defined ___ as "the nonspecific response of the body to any demand whether it is caused by or results in pleasant or unpleasant conditions."

stress

What is the term for the physiological and psychological state of disruption caused by the presence of an unanticipated, disruptive, or stimulating event?

stress

What term refers to physiological and psychological responses to a significant or unexpected change or disruption in one's life?

stress

What is another term for Hans Selye's general adaption syndrome (GAS)?

stress syndrome

What is the term for a form of performance anxiety that generates extreme feelings of distress in exam situations?

test anxiety

What is the widely used inventory to assess the degree of stress people experience in connection with particular life events?

the Social Readjustment Rating Scale

During which stage of stress is entered as an event is perceived as threatening or dangerous and the body prepares for difficulty?

the alarm stage

During which stage of stress is the fight or flight response activated?

the alarm stage

What is the first stage of stress?

the alarm stage

Which stage of stress involves physiological, involuntary changes that are controlled by the hormonal and the nervous systems?

the alarm stage

What is the term for the point at which the physical and the psychological resources used to deal with stress have been depleted?

the exhaustion stage

What is the third stage of stress?

the exhaustion stage

During which stage of stress does the body attempt to reestablish its equilibrium or internal balance?

the resistance stage

What is the second stage of stress?

the resistance stage

What is the difference between guided imagery and visualization?

the scene from visualization is more focused on something you are about to do or want to accomplish than guided imagery

What is the term for the physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating?

the stress repsonse

The ___ is the result of learned and conditioned habits adopted early in life as a way of coping with problems, conflict, and disruptive events.

the stress response