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, and visualization
The name Qigong refers to
a healing energy
Researchers in infant message discovered that premature babies who received massages had
a more significant growth rate than babies who were not exposed to touch
The originators of autogenic training, Shultze and Luthe, believed that there was
a strong unconscious factor involved with this technique
Wu-wei is a term to describe
acting without physical force
Residual tension is the level of tension
after one tries to relax the muscle group completely
When people were shown photos of nature, it was noted there was an increase in
alpha waves and serotonin levels
Attention restoration therapy is a term first coined regarding
apartment dwellers who had a view of nature
The four stages of cognitive restructuring are
awareness, reappraisal, adoption, and evaluation
The art of Hatha yoga requires these aspects for best effectiveness:
breathing, stretching and balance
Secondary Post Traumatic Stress Disorder (PTSD) refers to stress experienced
by family member of those with PTSD
The sequence of the seasons of the soul (common bonds) to address spiritual well-being are
centering, emptying, grounding and connecting
Three characteristics thought to be associated with the hardy personality are
challenge, control and commitment
T'ai Chi has shown effectiveness toward the treatment or relief of
chronic pain
Although some people meditate 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's original order of the grieving stages are:
denial, anger, bargaining, depression, and acceptance
Because the mind has an effect on the body, both anorexia and bulimia have
emotional components to them
Making mistakes is
encouraged in the creative process
Continuous running, swimming, walking, and cross-country skiing can all have the ability to serve as a
form of meditation
According to the Stages of Change Model
having a relapse with a negative behavior is actually part of one's progress
For humor to exist, there must be these three things:
humorous stimulation, a perception of the stimulation and an expression of humor (laughing, smiling)
Research using Qigong has revealed significant results with
hypertension, stroke, and cardiovascular efficiency
According to research studies, a walk in the forest is associated with
improved sleep quality
In the process of "forest bathing," exposure to phytoncides is thought to
increase the immune system
Creative anger management strategies include:
know your anger style, plan ahead for tense situations and forgiveness
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
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
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
Due to the strength of the stomach's acid,
not all vitamins are digested and absorbed into the body
Biophilia is an emotional affiliation to
other living organisms
Four components are needed to achieve the Relaxation Response:
quietness, a mental device, a passive attitude, and a comfortable position
The autogenic technique is where one
relaxes the body by making the 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
Unlike other techniques that have an overall relaxation effect, biofeedback is
specific to the symptoms of the person who exhibits them
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
Pranayama is
the breathing aspect (the breathing technique) 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
There are four roles of creativity, they include:
the explorer, the artist, the judge and the warrior
At this time, there appears to be a positive effect on
the quality of sleep as a result of regular exercise
When a person first begins to exercise, they are working anaerobically because
there is an insufficient amount of oxygenated blood at the site of the working muscles
Those who suffer from insomnia fall into one of these three categories:
transient, intermittent, or chronic
Jacobson believed that for PMR to be effective, one had to practice it
twice a day for 15-minute intervals each
Yoga is an ancient Sanskrit word that literally means
union of mind, body and spirit
Today, more people worldwide live in
urban areas than in 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
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
5-10 seconds
It is proven that one must regularly participate in an exercise program for a minimum of _______________ to see beneficial changes that help reduce stress
6-8 weeks
What percent of all disease and illness is either precipitated or aggravated by perceived stress
75-85%
Psychointrapersonal Influences are the influences that
Are most likely to cause the greatest stress in one's life. **NOT SOCIAL INFLUENCES***
What is among the coping techniques that is know to offer promising relief to war veterans with PTSD
Art therapy
Three types of Hatha Yoga include
Ashtanga Yoga, Power Yoga and Bikram Yoga
What is thought to be morbid humor
Black humor
Pilates is a form of exercise that is suggested for people with
Chronic lower back pain
Coronary heart disease, cancer and suicide all have been linked to
Chronic stress
There are the four basic concepts of T'ai Chi-
Fasting the heart, Wu-wei, return to nature, and winning by losing
Progressive muscular relaxation is not recommended for people suffering with
Hypertension
These components, are the most crucial to reap benefits from aerobic exercise-
Intensity, Mode of exercise, Frequency and Duration
Playing an instrument is a form of
Music Therapy
Reframing, in the form of positive affirmations helps to balance
Negative self-talk
This relaxation technique, perhaps above all others, is documented to increase brain cell tissue associated with memory and attention span:
Physical Exercise
Maslow's term for the first stage of the creative process in which ideas are conceived is called
Primary creativity
What is considered to be the lowest form of humor?
Sarcasm
What is most closely associated with the helpless-hopeless personality
The external locus of control
In 2008, it was observed that more people lived in
Urban centers than rural areas
