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