SPH-H 180 Spring 17
Which statement best demonstrates internal locus of control thinking?
"Making a schedule and planning my time will help me reduce my stress levels."
Focusing on the ________________________ is an example of procrastination.
"worst-case scenario"
When a person turns on their computer, their breathing rate goes up by _____________
30%.
A sense of meaning and purpose in life, faith in God or a higher power, feeling a connection to others and seeing oneself as part of something bigger, compassion for others, and participation in religious behaviors.
5 qualities of spiritual health
Stress
A demand made upon the adaptive capacities of the mind and body
Chronic stress
A type of stress typically resulting from long-term stressors
Acute stress
A type of stress typically resulting from short-term stressors
Explain the difference between acute and chronic stress.
Acute stress is the type of stress that is sudden to come and quick to go. It is a very quick and powerful experience. Chronic stress is a long-term type which tends to last longer and stick with a person. It affects a person on daily basis.
Hans Selye's 3 stages of the general adaptation syndrome
Alarm - homeostasis is disrupted, stress response activated - Resistance - the body mobilizes resources and tries to return to a state of homeostasis - Exhaustion - if the stress continues long enough, the body wears down, organs may fail.
______ and _______ can impair the immune system.
Anger and hostility
ABCs of money management.
Assessment, Budget, and Control. Assessment includes looking at where your money is going currently. Budgeting has to do with making a plan of how you will spend your money. Control has to do with how you will keep your plan in tact.
Which of the following is a cardiovascular problem that is a result of chronic stress?
Blood tends to clot more easily.
____________________________ occurs when thoughts are magnified out of proportion to their seriousness, resulting in excess stress.
Cognitive distortion
Clarify the similarities and differences between complementary, alternative, and integrative medicine
Complementary health is used to complement traditional health methods. Complementary is not a traditional way of treating a problem and is used in addition to traditional medicine. Alternative medicine is a non-traditional way of treating a problem without using the traditional way in combination. Integrative medicine looks at treating the individual as a whole in a holistic way. Considering more than just their physical body. It includes considering their social life, and other aspects outside of the physical realm.
____________________________ involve the use of energy fields, including meridians--invisible channels of energy that flow in the body--or energy fields outside the body.
Energy therapies
Relaxation happens when we increase sympathetic nervous system activity and decrease parasympathetic nervous system activity. t/f
FAlse
Abdominal breathing has been shown to have no effect on test anxiety or academic achievement. t/f/
False
Biofield therapies involve the unconventional use of electromagnetic fields to heal a patient. t/f
False
Cognitive restructuring substitutes our perceptions of stressors from thoughts that are non-threatening to thoughts that are threatening. true or false?
False
Cortisol strengthens the body's immune system. True or false
False
Health is best defined as the absence of disease. t/f
False
Sitting in the lotus position is necessary for all forms of meditation. True or false?
False
T/F During autogenics, the feeling of warmth in the extremities can be explained physiologically as the vasoconstriction of blood vessels in response to parasympathetic nervous system activation.
False
T/F Health is best defined as the absence of disease.
False
T/F How an individual deals with stress is determined almost entirely by his or her genetic makeup.
False
T/F Individuals who experience higher levels of stress tend to consume less alcohol, smoke fewer cigarettes, and drink less coffee than those who are under less stress.
False
T/F Meditation should only be done in a place where it is dark and quiet.
False
T/F Researchers have concluded that the key to successful meditation is the use of a unique word, sound, or phrase determined specifically for the individual.
False
T/F Things that are stressful to one person are invariably stressful to everyone.
False
The "placebo effect" means that the treatment has no effect. True or false?
False
The practice of autogenics will usually result in an increase in heart rate because of the focus and effort required to achieve optimal results. t/f
False
The use of herbs is typical of manipulative and body-based methods. t/f
False
When we turn our mental focus exclusively to what is happening in the present moment, the stress response is activated. True or False
False
You can experience reality by focusing on two places: your senses and your expectations. True or False?
False
The ABCs of money management refer to Analyze, Budget, and Control.
False, Assessment, Budget, Control.
Older people report higher levels of stress than their younger counterparts. True or False
False, younger people do.
When someone is first learning autogenics, what is the best way to present the suggestions to them?
Have someone else read a script to them.
________________refers to the imbalanced physiological state that naturally occurs during the stress response.
Homeostasis
Briefly describe one of the five dimensions of health. Illustrate the negative effects of stress along that dimension with at least two specific examples.
I am choosing the social dimension of health. Negative effects of stress on your social health can affect your relationships with friends and colleagues. You may feel the need to have distance from them if you are experiencing a lot of stress. This could cause there to be ill feelings between you and your friend. Also, social health can affect your participation in activities with groups you are involved in. You may begin missing church which may decrease opportunities for you and also affect your spiritual health.
_____________ is the process of systematically allowing the mind to focus gently on a single item.
Meditation
__________________ is the state of being attentive to and aware of what is taking place in the present.
Mindfulness
People with low self-esteem are more likely to establish relationships with people who are _________________________.
People with low self-esteem are more likely to establish relationships with people who are critical and rejecting.
Eustress
Positive or desirable stress
________________________ describes the phenomenon where people judge their possessions in comparison with others, not based on what they need.
Reference anxiety
is the mind/body process of effectively moving from the stress response to the relaxation response.
Relaxation
has to do with adherence to a belief system.
Religiosity
Which dimension of health is most related to the ability to express care and concern for others?
Social health
Define social support
Social support has to do with the ways others support an individual. It is broken into 4 categories. Emotional, Instrumental, Informational, and Appraisal.
__________ can be either a positive or a negative factor in your life.
Stress
Two branches of autonomic nervous system
Sympathetic and parasympathetic
Yerkes Dodson Principle
The theory that up to a certain point stress can increase performance, but that too much stress can diminish performance.
Briefly describe the three personality traits of hardy people.
They look at a potentially stressful or hazardous situation as a challenge rather than a threat. They approach the issue as if they can learn something from it and overcome the issue. They don't feel like all is lost if something is like a challenge for them.
_______________________ involves putting an immediate end to a particular stream of thoughts that may be stressful and replacing them with a more positive line of thinking.
Thought-stopping
T/F Autogenics is self-directed relaxation using suggestions to create a feeling of warmth and heaviness in the body.
True
T/F Your reaction to the events in your life, rather than the actual events, determines whether the outcomes will be stressful or not.
True
True/False The way that you experience stress depends on several aspects, including your body's capacity for handling its demands.
True
When writing SMART goals, the "A" stands for ____.
action-oriented
Regular exercise decreases the amount of _________ and __________ released during stressful events
adrenaline and cortisol
During which stage of the general adaptation syndrome are several body systems activated to prepare the body for action?
alarm stage
Two important qualities of compassion that have special relevance to stress management are ____ and ____.
altruism; forgiveness
Stressor
any event or situation that is perceived by an individual as a threat.
When the stress response is initiated, changes come about because of the activation of a branch of the nervous system called the _____ nervous system.
autonomic
When the stress response is initiated, immediate and powerful changes come about because of the
autonomic nervous system (ANS)
Sympathetic nervous system activation would benefit Julio the most if he were ____.
being chased by a mugger
Psychiatrist David Spiegel found that stress hormones play a role in the progression of _____ cancer.
breast
A type of meditation that focuses primarily on the inhalation and exhalation rather than a mantra is known as _____.
breathing meditation
Grinding, gnashing, or clenching teeth during sleep can be caused by stress or tension. This condition is known as _____.
bruxism
Which disease is the number one cause of death in the U.S.?
cardiovascular disease
Researchers have discovered that ___________________________ can make you more susceptible to stress and disease.
certain emotions
People who are exposed to extremely stressful events as ______________ tend to be particularly vulnerable to stress as adults
children
Stress emotions can affect _________________ ability.
cognitive
We may remain fearful because of our natural inclination to seek our _____.
comfort zones
To practice being more mindful, the authors recommend taking "mindfulness breaks" in which you _____.
do nothing but engage yourself in a certain place and time
Alternative medicine is used together with conventional medicine, whereas complementary medicine is used in place of conventional medicine. t/f
false
The stress hormones epinephrine and cortisol are produced by the pituitary gland t/f
false, they don't come from that gland.
Emotional health relates to _______________________ while mental health relates to a state in which the mind is ______________________________________________
feelings and the ability to achieve emotional balance; engaged in lively, healthy interactions, internally and externally.
In terms of your health and well-being, the most important of the three FIT factors is ___________.
frequency
Gina is experiencing menopause with some typical negative symptoms. According to Robert Freedman, which of her symptoms could be reduced by slow, controlled breathing?
hot flashes
Anger causes physiological and psychological arousal, including _____.
increased serum cholesterol levels
Healthy People 2020 reports the continuing trend that among the most pressing concerns in public health associated with stress is/are _____.
mental health problems
What is going on in your___________ determines what happens in your body.
mind
Confidence in your ability to maintain moment-to-moment non-judgmental awareness when you encounter potentially stress-producing events is known as _____.
mindfulness self-efficacy
The best time of day for massage therapy is ____.
morning
distress
negative stress
The best _____________________ for stress is a varied and balanced diet.
nutritional preparation
Mental stress increases _____________ demand because blood pressure and heart rate are elevated.
oxygen
The most critical aspect in preventing unnecessary and unhealthy stress is _____.
perception
Which term describes a range of effects created by a person's belief that he or she will benefit from an intervention?
placebo effect
Belief in positive effects are as beneficial as an intervention.
placebo effect.
Conditions that have a mind and body component are called _____.
psychosomatic
Jonas has a reliable vehicle, but he feels distress when his friend buys a new car. Jonas is likely experiencing ____.
reference anxiety
There is no ____________ in the present moment.
stress
The Yerkes-Dodson principle states that ____.
stress levels that are either too high or too low can diminish performance
Whenever we sense a potential for pain or danger of any kind—emotional, social, spiritual, or physical—our body reacts in its perfect way to help us _____.
survive the threat
Strong negative emotions can activate the _______________________________, resulting in activation of the stress response.
sympathetic nervous system
The ___________________is responsible for initiating the fight-or-flight response.
sympathetic nervous system
A common factor among people who live to be at least 100 years old is that _____________________________________
they handle stress well.
In nearly all situations, the stress you are feeling begins with a(n) _____.
thought
Inner mindfulness meditation is also known as _____.
thought-watching
_______________ is usually done in a comfortable seated position rather than lying down.
Meditation
