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