Stress Management Exam 4 - Chapters 17,19,20

what are panic attacks?

-"the stress response on steroids" -the response to the sympathetic nervous system -hyperventilation, chest pain, choking feeling, chills, nausea, shaking, etc. -women more prone -last 10 to 20 minutes -bring yourself back to the present moment and ground yourself

Which of the following is NOT a common source of information for coping with stress? a) the internet b) other people c) printed material

All are common sources

This style of Hatha yoga is based on speed and breath work.

Ashtanga yoga

This style of Hatha yoga is done in a very hot environment.

Bikram yoga

Yoga has which of the following benefits? -Only physiological benefits. -Only psychological benefits. -Financial benefits. -Both physiological and psychological benefits.

Both physiological and psychological benefits.

The art of Hatha yoga requires these aspects (steps) for best effectiveness.

Breathing, stretching, and balance

This landmark study (compensation theory) involving this group revealed the power of social support.

Cancer Patients

Hobbies, as a coping technique, can best serve to decrease stress in this way.

They help divert attention away to gain clarity and insight into problems.

The relaxation response is virtually the same thing (an American version) as:

Transcendental Meditation

True or False? The direct effect theory of support groups states that social contact only provides positive exposure to the individual.

True

"What is the sound of one hand clapping?" is known in meditation circles as:

koan

Social orchestration is really a coping mechanism to:

learn to create viable options for one's social environment.

Which is not a phase of asana practice? -coming out of the pose -lying in shavasana -moving into the pose -maintaining the pose

lying in shavasana

True or False? Research reveals that there are fewer than ten coping techniques to truly deal with stress effectively.

False

True or False? The difference between Freud and Jung with dream interpretation is that Jung thought dreams concealed truth, while Freud thought that dreams actually revealed it.

False

This relaxation technique, above all others, promotes a non-ego attitude.

Hatha yoga

Scholars have traced the roots of yoga as far back the sixth century BCE to the teachings of the Hindu philosopher:

Kapila

Jon Kabat-Zinn is renowned for using ___________________ to help patients cope with chronic pain.

mindfulness meditation

Forgiveness is considered an effective coping technique because it helps to reduce stress by: a) relinquishing control of anger. b) releasing toxic thoughts. c) subsiding feelings of victimization. d) releasing toxic thoughts and subsiding feelings of victimization.

all of the above

In research studies, hatha yoga proved to be a beneficial means of coping with which of the following? -breast cancer -depression -diabetes

all of the above

Research studying yoga has found which of the following: -changes in gene expression -changes at the molecular level -long-lasting health benefits

all of the above

Dream Therapy is a cognitive process that includes all of the following EXCEPT: a) dream interpretation b) dream incubation c) lucid dreaming

all of the above are included in Dream Therapy

Who is credited with codifying yoga in a written collection called the Yoga Sutras?

Patanjali

According to Dr. Herbert Benson, these four components are needed to achieve the relaxation response

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

True or False? As a coping technique, the premise of forgiveness is unconditional love without feelings of victimization.

True

True or False? Information seeking as a coping technique can be as potentially dangerous as it can be helpful.

True

True or False? There are many types of yoga. Hatha yoga is the path of physical balance, while Kundalini yoga, a more meditative practice, is called the path of spiritual awakening.

True

True or False? Yoga is now touted as a skill to relieve the problems associated with repeated poor sleep quality.

True

Ineffability, which may occur during meditation, gives this sensation.

Unable to verbally express oneself

what is the Seville Statement?

a belief that "aggression is neither genetically nor biologically determined in human beings."

The word prana means _______ and the word yama means ________.

breath; pause

Research has shown that all EXCEPT ________ contribute to one's health: a) bonding arising from social contact b) connectedness c) codependency d) belongingness

c) codependency

The primary difference between inclusive and exclusive meditation is that with inclusive meditation, you need to have:

detached observation

The premise of the mind-body-spirit union is that:

humanity's most salient nature is of a divine quality.

Zen meditation is an example of:

inclusive meditation

Which is true of hatha yoga? -It is okay to push yourself to the point of pain. -It is meant to be a mental practice. -It is meant to be enjoyable.

it is meant to be enjoyable

Repeating the word OM would be considered a:

mantra

Listening to ocean waves to meditate would be considered a:

nadam

Diversions can have:

positive or negative outcomes

The Hatha yoga pranayama is:

the breathing technique

Mindfulness meditation has been shown to be effective for people suffering from chronic pain.

true

True or False? Ho'Oponopono is a Polynesian form of forgiveness as a means of finding inner peace

true

________ waves are most associated with the relaxation response in the act of meditation.

alpha

The postures (positions) strived for in Hatha yoga are called:

asanas

Many instructors sum up the basis of mindfulness meditation in these three words

attention, intention, attitude

Which is not a part of Ho'oponopono? a) I love you b) You are my sunshine c) I'm sorry d) Please forgive me e) Thank you

b) You are my sunshine

The toxicity of holding a grudge results in all EXCEPT: a) sours one's outlook on life b) seeps into other aspects of one's personality c) transfers the negative energy to the other party involved d) more vulnerability to stressors

c) transfers the negative energy to the other party involved

Shavasana is also known as the __________ pose.

corpse pose

According to Sophie Burnham, author of A Book of Angels, for prayer to be most effective, it must have which of the following components? a) Be constructed in the present tense b) Be constructed in the positive c) Be constructed in faith and hope d) Be constructed in the present tense and be constructed in the positive e) Be constructed in the present tense and be constructed in faith and hope

d) Be constructed in the present tense and be constructed in the positive

Body tapping, as a coping technique for stress, is based on the premise of all of the following aspects except: a) cognitive reframing. b) neural linguistic programming. c) modified acupressure. d) Chakra Alignment.

d) Chakra Alignment.

Assuming there is a correct way to pray, author Sophie Burnham makes which of the following suggestions? a) Pray early in the morning rather at the end of the day. b) Pray not for things, but for wisdom and courage. c) Pray to include some aspect of forgiveness. d) Pray in the present tense, with a positive frame of mind.

d) Pray in the present tense, with a positive frame of mind.

What is the correct order of the steps involved in Social Orchestration?

define your stressors, identify your initial response, generate alternatives, choose the best alternative, evaluate the outcome

Neurotransmitters involved in the Stress Response:

dopamine, epinephrine (adrenaline) and norepinephrine (noradrenaline)

Transcendental Meditation (TM) is an example of:

exclusive meditation

True or False? A koan is a verbal mantra.

false

True or False? Back pain is one of the most common maladies to afflict people younger than the age of 25.

false

True or False? Dream incubation is a process where a person tries to finish a recurring dream.

false

True or False? Meditation has been found to be ineffective for people suffering from Attention Deficit Disorder (ADD).

false

True or False? Research reveals that intercessory prayer is the most effective type of prayer.

false

True or False? The art of balance in Hatha yoga suggests that for the best effect, one must try to maintain a sense of balance when assuming each asana.

false

True or False? Trendy yoga instructors, spandex yoga clothes, and expensive yoga mats are in alignment with the true purpose of yoga.

false

This part of the brain is now believed to be associated with "executive function."

frontal cortex

Research on prayer reveals that:

if you want to pray for someone, you can do it from anywhere.

Meditation can best be described as:

increased concentration that leads to increased awareness.

what is Emotional Intelligence? What parts of the brain are involved?

"the ability to feel and express the full range of human emotions, suggests a higher level of intellect than that measured by mere brain power alone." the ventromedial prefrontal cortex and frontal cortex and the amygdala and the nucleus accumbens.

How many anger episodes does the average person have per day?

20-25

The buffer theory was proposed by:

Cassel

This theory says that a social support group acts as an effective coping technique because similar attitudes and values tend to negate the bad effects of stress.

Cognitive Dissonance Theory

This coping technique helps neutralize the fear of the unknown.

Information Seeking

Typically, which of the following is not part of the Mindfulness-Based Stress Management protocol?

Mantra repetition

The practice Ho'oponopono is best described as:

repairing the torn community tapestry

Which of the following is not a cognitive function associated with the left hemisphere of the brain?

spatial orientation

What is Emotional Literacy?

the awareness of emotional well-being: the ability to feel and safely express the entire range of human emotions and to control them, rather than be controlled by them

This rock group is thought to be responsible for bringing meditation to the West.

the beatles

Kundalini Yoga is which of the following?

the path of spiritual awakening

Surya Namaskar is referred to as:

the salute to the sun warm-up exercise.

Dreams are thought to be an effective coping technique because:

they offer insight into helping solve personal issues.

True or False? A mandala is a circular-shaped object used as a vehicle for meditation.

true

True or False? Because it is easier, exclusive meditation is considered to be more effective than inclusive meditation by most people.

true

True or False? Cardiologist Dr. Dean Ornish has observed a reversal of coronary artery blockage with a combination of exercise, diet, and meditation.

true

True or False? For people who are confined to a sitting position, Hatha Yoga has been adapted in a form called Desk or cubical Yoga.

true

True or False? Hatha yoga is renowned for the ability to help people alleviate chronic back pain and carpal tunnel syndrome.

true

True or False? Mindfulness meditation can be done either in a formal practice or informal practice.

true

True or False? More and more people today are relying on virtual support groups to the potential exclusion of face-to-face friendships.

true

True or False? Pranayama is the breathing aspect of Hatha yoga, with inhalations during the expanding stretch, and exhalations when coming out of a position.

true

True or False? Recent studies have found that subjects who engaged in hatha yoga programs experienced decreased symptoms of depression and anxiety.

true

True or False? The "hundredth monkey" concept states that when enough people meditate on the theme of world peace, consciousness will heighten for all people.

true

True or False? The Relaxation Response, by Herbert Benson, is an "Americanized" version of Transcendental Meditation (TM).

true

True or False? The term '"neuroplasticity" means that the brain cannot only grow new brain cells, but can be rewired for better thinking functions.

true

True or False? The transfer effect of self-esteem and creativity are thought to be two factors why hobbies are considered an effective coping technique.

true

True or False? Yoga instructors suggest that you hold each asana for a period of about 10 seconds before you release.

true

Yoga is an ancient Sanskrit word that literally means:

union of mind, body, and spirit.

Hatha yoga literally means:

union of the sun and the moon.

A tratak is a _________ mantra.

visual