Stress Management Final Exam
Current research suggests that this vitamin might be the most vulnerable to depletion through the stress response-
Vitamin B complex
Requirements for diaphragmatic breathing:
a comfortable position, concentration, visualization
Playing an instrument is
a form of music therapy
At this time, there appears to be
a postive effect on the quality of sleep as a result of regular exercise
The originators of autogenic training, Schultze and Luthe, believe that there was
a strong unconscious factor involved with this technique
According to research studies,
a walk in the forest is associated with improved sleep quality
The sequence of the seasons of the soul
address spiritual well-being are centering, emptying, grounding and connecting
Biophilia is
an emotional affiliation to other living organisms
Unlike other technologies that have
an overall relaxation effect, biofeedback is specific to the symptoms of the person who exhibits them
Four stages of cognitive restructuring are
awareness, reappraisal, adoption, evaluation
The Cobra asana promotes
balance with the lower back
Coronary heart disease, cancer and suicide all have
been linked to chronic stress
Because the mind has an effect on the body,
both anorexia and bulimia have emotional components to them
The art of Hatha yoga requires these aspects for best effectiveness:
breathing, stretching, balance
Three characteristics thought to be associated with the hardy personality are
challenge, control, commitment
Although some people mediate to reach enlightenment, the primary purpose is to
cleanse clutter from the mind and achieve mental clarity
Zero firing threshold is
complete muscle relaxation
Some traits Maslow cited in the self-actualized individual include
creativity, a sense of humor, acceptance and mystical sensations
All of the following are recommended to help boost your immune system:
decrease your consumption of alcohol, avoid genetically modified organisms (GMOs) and consume proper amounts of water for hydration
Diaphragmatic breathing
decreases resting heart rate, decreased muscle tension, increases oxygen capacity, and decreased stress levels
Jung believed that dreams have a
definite purposeful idea, are created in a language all their own, and can help resolve stressors
Kubler-Ross' original order of the grieving stages
denial, anger, bargaining, depression, acceptance
Wu-wei is a term to
describe acting without physical force
According to Dr. Edmund Jacobson, in PMR,
each contraction should be held for 5-10 seconds
Four roles of creativity;
explorer, artist, judge, warrior
In the process of "forest bathing,"
exposure to phytoncides is thought to Increase the immune system
Attention restoration therapy is a term
first coined regarding apartment dwellers who had a view of nature
Jacobson believed that
for PMR to be effective, one had to practice it twice a day for 15- minute intervals each
Continuous running, swimming, walking and cross country skiing all
have the ability to serve as a form of mediation
According to the Stages of Change Model,
having a relapse of behavior is actually part of one's progress
For humor to exist, there must be three things:
humorous stimulaiton, a perception of the stimulation and an expression of humor
Research using Qigong has revealed significant results with
hypertension, stroke, cardiovascular efficiency
Maslow's term for the first stage of the creative process in which
ideas are conceived is called primary creativity
Making mistakes is encouraged
in the creative process
Today, more people worldwide live
in urban areas than in rural areas
Psychointrapersonal influences
influences are most likely to cause the greatest stress in one's life
This relaxation technique, perhaps above all others,
is documented to increase brain cell tissue associated with memory and attention span
Progressive muscular relaxation
is not recommended for people suffering hypertension
When people were shown photos of nature
it was noted there was an increase in alpha waves and serotonin levels
Creative anger management strategies include:
know your anger style, plan ahead for tense situations and forgiveness is an essential part of anger management
Residual tension
level of tension after one tries to relax the muscle group completely
Sarcasm is considered to be the
lowest form of humor
The advantage of biofeedback to other techniques is that it
magnifies (amplifies) the body's conditioned response to the stress response
It is quite common to incorporate the aspects of
mental imagery and diaphragmatic breathing with autogenic training
Black humor
morbid humor
The external locus of control is
most closely associated with the helpless-hopeless personality
Chronic stress
most commonly associated with illness and disease
As a relaxation technique, T'ai Chi is
moving mediation
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
Due to the strength of the stomach's acid,
not all vitamins are digested and absorbed into the body
With regard to circadian rhythms,
oncologists have observed that the most effective time for cancer patients to receive chemotherapy treatment is mid-morning
75-85% of all disease and illness is either
precipitated or aggravated by perceived stress
Researchers in infant message discovered that
premature babies who received massages had a more significant growth rate than babies who were were not exposed to touch
Art therapy is among the coping techniques that is known to offer
promising relief to war veterans with PTSD
The autogenic technique is where one
relaxes the body by making then body parts heavy and warm
Ecotherapy means
restoring optimal health through a routine exposure to and experience of nature
The word autogenic means
self-regulation
PTSD refers
stress experienced by a family member of those with PTSD
Pranayama
the breathing aspect of Hatha yoga, with inhalations during the expanding stretch, and exhalations when coming out of a position
Spiritual nutrition relates specifically to this aspect:
the colors of foods eaten
In the warm up phase of a workout, stretching is done first and then
the person quickly moves into the mode of the exercise chosen
T-ai Chi has shown effectiveness toward
the treatment or relief of chronic pain
When a first person begins to exercise,
they are working anaerobically because there is an insufficient amount of oxygenated blood at the site of the working muscles
The name Qigong refers
to a healing energy
Reframing, in the form of positive affirmations helps
to balance negative self-talk
Those who suffer from insomnia fall into one of these three categories:
transient, intermittent, chronic
Yoga is an ancient Sanskrit word that means
union of mind, body and spirit
In 2008, it was observed that more people lived in
urban centers than rural areas
Cortisol is thought to be associated with
weight gain
The philosophy of T'ai Chi is based on this overriding principle
wholeness through yin and yang
Pilates is a form of exercise that is suggested for people
with chronic lower back pain
Four components are needed to achieve the Relaxation Response
1. quietness, a mental device, a passive attitude, a comfortable position
According to research, the average person spends about of their time outside each day
5%
It is proven that one must regularly participate in an exercise program for a minimum of
6-8 weeks to see beneficial changes that help reduce stress
Three types of Hatha Yoga
Ashtanga yoga, Power yoga, Bikram yoga
There are four basic concepts of T'ai Chi
Fasting the heart, Wu-wei return to nature, and winning by losing
These components, are the most crucial to reap benefits from aerobic exercise-
Intensity, Mode of exercise, Frequency and Duration