RCTX 4200 Final Exam

Effective time management is a powerful way to raise your stress level.

false

Multimodal techniques are not appropriate for clients who have limited time and need brief-frequent boosters to cope with stress.

false

Novice stress management clients can immediately experience benefits from multimodal techniques.

false

Which of the following is not one of the 3 reasons multimodal techniques are beneficial?

individuality

A little anxiety is useful.

true

Anxiety is problematic when clients trigger it frequently and cannot turn it off.

true

Change can be difficult for clients, but if they are patient, persistent, and committed, they can do it

true

Clients often have so many demands in their life they rarely have guilt-free time to do as they please.

true

Clients that manage their time effectively have learned to structure their lives so they focus most of their time and energy on what is most important to them, opposed to activities of low value.

true

Examples of causes that lead to occupational burnout include a lousy work environment, mean coworkers, and not being recognized for contributions to the job.

true

Experienced stress management clients can immediately experience benefits from multimodal techniques.

true

Focus Approaches often lead to clearer thoughts and improve decision-making skills.

true

It is the clients choice to accept or deny requests that come about during a session.

true

Multimodal techniques are effective for fight-or-flight symptoms and stress-induced psychological dysfunction.

true

Occupational stress management includes balancing the amount and type of work completed, which should be stimulating, and a reasonable level of performance expectations

true

Occupational stress management makes personal and financial sense.

true

Presence is the ability to keep company with yourself and become a compassionate listener to emotions and felt senses.

true

The barrier between an event and an irrational thought is activating events.

true

The goal of assertiveness training is to decrease your clients passive or hostile behaviors.

true

When clients confront barriers to their stress management, it can be a valuable experience when done alone or with a friend

true

When stress management becomes difficult, clients should choose an alternative route and stop their current regimen of exercises

true

You cannot multitask effectively when you are learning something new, focusing on a complex task, or planning a new strategic direction

true

examples of appropriate suggestions to decrease the chance of injury during exercise

-Follow special precautions suggested by doctor -Progress at a steady pace -Wear comfortable and supportive shoes -Always warm up before exercise -Set realistic goals and monitor progress

What are some benefits of exercise for the body?

-Releases endorphins into the bloodstream creating a sense of well-being (natural high) -Decreases muscle tension caused by emotional stress and produces a relaxation response in your mind as well as in your body -Increases alpha-wave activity in the brain, allowing you to clear your mind so you can focus and concentrate more easily -Rids body of toxins -Improves overall flexibility and posture which decreases spinal stiffness/pain caused by stress -Relieves indigestion and chronic constipation -Lessens fatigue and improves overall energy -Combats insomnia and produces more restful sleep -Provides a natural outlet to better cope with stressors of a busy life -Strengthens heart and lungs to improve overall physical health -Increases resting metabolism to help you lose weight to help shed a negative self-image -Creates positive attitude toward exercise thus changes ability/outlook on managing stress -Eliminates waste products by improving blood flow to brain -Reduces risk for those with stress-related medical conditions

Which of the following are types of exercise mentioned in your text?

-aerobic exercise -stretching exercises -toning exercises -muscle strengthening exercises (eccentric and concentric)

What are the special considerations for Focus Approaches?

1. Asking a felt sense what it wants allows you to understand it better. 2. If your felt sense is not cooperating, go back and be sure that you are really in Presence. 3. Although this chapter has presented Focusing as a process that you can do on your own, it is often practiced with a partner.

What are the six Rules to Promote Rational Thinking

1. It doesn't do anything to me 2. Everything is exactly the way it should be 3. All humans are fallible creatures 4. It takes two to have a conflict 5. The original cause is lost in antiquity 6. We largely feel the way we think

What are the five steps in the Refuting Irrational Ideas Model?

1. Write the facts of the events as they occurred at the time you were upset 2. Write your self talk about the event 3. Focus on your emotional response 4. Dispute and change irrational self talk 5. Substitute alternative self talk

What are some reasons why clients symptoms may persist after starting stress management exercises?

1.) Are You Suggestible? --> Once the client learns about symptoms, they begin to experience every one they hear about. 2.) Do you Receive Some Benefit from Your Symptoms? --> People cling onto their symptoms because they are getting benefits from having the symptoms. Ex: your migraine gets you out of interpersonal situations you want to avoid without having to disappoint anyone. 3.) Are Your Symptoms a Reminder That You Need to Change Something? --> Symptoms of tension may be a sign that you are not dealing effectively with something in your life and that you are covering up your feelings. 4.) Can You Find Other Ways to Take Care of Yourself? --> Your symptoms may be your way of getting others to take care of you when you feel you cannot directly ask for help of for extra consideration. 5.) Does Your Way of Dealing with Stress Remind You of Someone Else in Your Life? --> It's possible that you've developed a stress symptom similar to that of an important person in your life as a part of your identification with that person.

the Five Steps Toward Managing Your Work Stress from the options below.

1.) Identify How You Respond to Your Specific Work 2.) Set Goals to Respond More Effectively to Your Work Stressors 3.) Change your thinking 4.) When in Conflict, Negotiate 5.) Pace and balance yourself

Match the style of interpersonal behavior to the correct description.

Aggressive Style: opinions, feelings, and wants are stated honestly but are at the expense of someone else's feelings. Aggressive individuals usually get what they want but make enemies in the process. Passive Style: opinions, feelings, and wants are withheld altogether or expressed indirectly or only in part. This behavior minimizes responsibility for making decisions but usually lowers self esteem and gives a sense of impotence. Assertive Style: clearly stating opinions, feelings, and wants without violating the rights of others. This behavior results in high self esteem, active participation in making important decisions, and emotional and intellectual satisfaction of respectfully exchanging feelings and ideas.

Exercise is

Exercise is one of the simplest and most effective means of stress management. -Any form of exercise can counteract your body's natural stress response.

The five basic rules for Assertive Nonverbal Communication includes using a loud voice and smile when speaking, regardless of the situation

False The 5 basic rules: 1.) Maintain direct eye contact 2.) Maintain erect body posture 3.) Speak clearly, calmly, and firmly 4.) Don't whine or use an apologetic or hostile tone of voice 5.) Use gestures and facial expressions for emphasis that are congruent with what you have to say.

According to the 80-20 principle, 20% of what we gain comes from 80% of our effort.

False --> 80% of what we gain comes from 20% effort

Dr. Eugene is responsible for the development of Rational Emotive Behavior Therapy.

False --> Albert Ellis is responsible for this form of therapy

Clients target heart rate is a rate between 50 and 60 percent of their maximum rate.

False --> target heart rate is between 60 and 75

Which of the following is not one of the six tasks for time-management?

MAKE CLIENTS GOALS POSITIVE the 6 tasks: 1.) clarifying your values 2.) setting goals 3.) developing and action plan 4.) evaluating how you spend your time 5.) combating procrastination 6.) Organizing your time

Which of following is not one of the three practical steps clients can take to minimize worry and anxiety?

SET SPECIFIC DATES the 3 practical steps: 1) clearly define the problem 2) use brainstorming to find solutions 3) make a contract with yourself to follow through on your solutions

Please match the modality with the correct modality description.

Stretch and Relax: A FORM OF SELF-HYPNOSIS WITH AN OPTION TO USE A PENCIL TO SIGNAL RELAXATION. CLIENT REPEATS PHRASES SUCH AS "I AM DRIFTING DEEPER AND DEEPER, DEEPER AND DEEPER." Abdominal Breathing and Imagination: BREATHING WITH POSITIVE AUTOSUGGESTIONS AND VISUALIZATIONS OF ENERGY FLOWING INTO THE BODY I Am Grateful: AWARENESS OF THE THREE THINGS YOU ARE GRATEFUL FOR AND THREE GOOD THINGS YOU DID THAT DAY Taking Control: DEEP BREATHING WITH A "ONE" MANTRA DURING EXHALATIONS. ADDITIONALLY, CLIENTS VISUALIZE A STRESSFUL SITUATION AND GAINING COMMAND OVER THE SITUATION. Accepting Yourself: INCLUDES BODY SCAN, DEEP BREATHING, AND SUGGESTIONS SUCH AS "I LET GO OF 'SHOULD' STATEMENTS"

Clients often do not notice their reactions to stress.

True

Clients that create an awareness of their Felt-Senses are better able to understand their meaning (i.e., the body can communicate with the mind)

True

Which of the following is not one of the seven steps for Imagery Exposure?

WHEN THE CLIENT HAS A CLEAR IMAGE OF SOME ANXIETY, STAY FOCUSED ON IT FOR 20-MINUTES. the 7 steps: 1.) Using the least distressing image, read the description and then close your eyes and use all 5 senses to imagine the scene 2.) Use a 0-10 point scale to rate the vividness of your imagery after one minute 3.) Once you have a clear image associated with some anxiety, stay focused on it for 5 minutes 4.) Relax using cue-controlled relaxation 5.) Read the description again and imagine the event as if it is really happening for half a minute, then rate the vividness on the same 0-10 point scale 6.) Repeat step 4 and answer the bulleted questions 7.) Work at your own pace