Chapter 7: Managing Stress for College Wellness

Question 1

What prompts an automatic physical response of the body to any stimulus that requires you to adjust to change?

Answer 1

stress (or stress response)

Question 2

What kind of response is helpful or productive to a stressor (helps you perform better)?

Answer 2

eustress

Question 3

What kind of response is harmful or bad to a stressor (upsets or makes you sick)?

Answer 3

distress

Question 4

What is classified as the source or cause of stress (may be physical, mental, social or environmental)?

Answer 4

stressor

Question 5

What are the differences between stress, anxiety and burnout?

Answer 5

cognitive and somatic anxiety

Question 6

What are classified as the parts of your day that you find bothersome, stressful, unpleasant etc.?

Answer 6

daily hassle

Question 7

What are classified as positive events that make us feel good?

Answer 7

uplifts

Question 8

What are the top sources of stress for college students?

Answer 8

• financial responsibilities
• educational responsibilities
• roommate compatibility
• decisions about sexuality and peer pressure
• medical issues
• changes in sleeping and eating pattern

Question 9

What are some responses that the body creates when under stress?

Answer 9

• sweat released to cool extra body heat
• ability to hear and see better
• heart speeds up
• blood flow increases
• body releases endorphins to mask pain

Question 11

What kind of stress response prepares your bodyto make a quick decision?

Answer 11

fight or flight response

Question 12

What kind of hormone prepares the body to react under stress or emergency (also called cortisol)?

Answer 12

adrenaline (norepinephrine/epinephrine)

Question 13

Which subsystem, under the automatic nervous system, is responsible for relaxing the body?

Answer 13

parasympathetic nervous system

Question 14

What can be described as stability and consistency of a person’s physiology?

Answer 14

homeostasis

Question 15

What are the A-B-C’s of Stress Management?

Answer 15

A
* awareness
* assessment
* appraisal
B
* behaviors
* barriers
* balance
C
* cognitions
* control/choice
* communication

Question 16

What are the four different kinds of personality behavioral types?

Answer 16

• type a
• type b
• type c
• type r

Question 17

What type of personality behavioral type exhibits a sense of time urgenc, aggressiveness, competitiveness, usually combined with hostility?

Answer 17

type a

Question 18

What type of personality behavioral type displays no sense of time urgency or hostility, is non-competitive and patient, and has a secure sense of self-esteem, is balanced?

Answer 18

type b

Question 19

What kind of personality type is unassertive, taken advantage of, and is conflict averse?

Answer 19

type c

Question 20

What kind of personality behavioral type gets the most out of life through varied experiences and is stress resilient while engaging in risk taking activities?

Answer 20

type r

Question 21

What type of personality behavioral type is more at risk of developing cancer due to a suppressed immune system?

Answer 21

type c

Question 22

What personality behavioral type is more at risk of developing coronary problems?

Answer 22

type a

Question 23

What personality behavioral type is stress resilient while engaging in risk taking activites?

Answer 23

type r

Question 24

What percentage of illnesses relate to stress?

Answer 24

50-80%

Question 25

How many medical office visits are due to stress-related illnesses?

Answer 25

2/3 (two-thirds)

Question 26

What are three physical stages of stress?

Answer 26

1. alarm 2. resistance 3. exhaustion

Question 27

What are some examples of health problems resulted from chronic stress?

Answer 27

* high blood pressure * higher likelihood of getting colds, infections, and cancer * rapid or irregular heart beat * muscle aches (especially in neck, shoulders, and low back) * tension or migraine headaches * sweating, trembling, and fatigue

Question 28

What are some sources of stress?

Answer 28

* life changes * daily hassles * college-life stress * job stress * social stress * negative thought patterns * personality difficulties

Question 29

# (Most likely to appear on exam) What are the 5 key strategies for coping with stress effectively?

Answer 29

* problem focused * emotion focused * appraisal focused * avoidance focused * failure to cope

Question 30

What kind of key strategy for coping with stress effectively revolves around the use of acitivites specific to getting tasks done? (ex: info gathering, time management skills, problem solving, self-talk)

Answer 30

problem focused coping

Question 31

What kind of key strategy for coping with stress effectively revolves around the use of activities to feel better about the task at hand? (ex: meditation, wishful thinking)

Answer 31

emotion focused coping

Question 32

What kind of key strategy for coping with stress effectively involves keeping things in perspective and looking to the future?

Answer 32

appraisal focused coping

Question 33

What kind of key strategy for coping with stress effectively involves the avoidance of the task to protect oneself (ex: procrastination)?

Answer 33

avoidance focused coping

Question 34

What dynamic process describes the constant changing in result of cognitive and behavioral efforts to manage specific external and/or internal demands/conflicts (or challenges) appraised as taxingor exceeding one's resouces?

Answer 34

coping

Question 35

What two personality behavioral types are more likely to appraise anxiety as more facilitative than other types and cope more effectively?

Answer 35

* type b * type r

Question 36

Cortisol requires what that can lead to aniety, depression, insomnia, muscular weakness and upset stomach?

Answer 36

certain vitamins * B complex vitamins * vitamin C

Question 37

What relaxation technique increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which will promote calmness?

Answer 37

deep breathing

Question 38

What kind of relaxation exercise is a mind-body process of moving from the stress response to the relaxation response via self-induced tension then relaxation cycles?

Answer 38

progressive muscle relaxation

Question 39

What are some examples of counterproductive ways to deal with stress?

Answer 39

* alcohol * tobacco * other drugs * unhealthy eating habits * physcial inactivity * abnormal sleep patterns

Question 40

What is the major cause of stress in college?

Answer 40

large workload with limited time

Question 41

How can you improve time management?

Answer 41

- keeps time audit, be energy efficient, refrain from multitasking, minimize interruptions/plan for breaks, prioritize, understand and avoid procrastination

Question 42

What are some steps to battling procrastination?

Answer 42

1. recognize that you're procrastinating 2. work out why you're procrastinating 3. adopt anti-procrastination strategies