Oral Exam

Question 1

What is the epidemiology (factors) of how nutrition impacts stress and how this relates to stress?

Answer 1

Dietary choices can contribute to or alleviate stress, while stress can influence eating behaviors. Diets high in processed foods, sugar, and saturated fats are associated with an increased risk of stress-related conditions, while a balanced diet rich in fruits, vegetables, and whole foods contain essential nutrients may have protective effects.

Question 2

Explain of how physiology (bodily reactions) might be related to nutrition and stress.

Answer 2

The nutrients we consume impact how our body responds to stress.
Proper nutrition, including a balanced diet with essential nutrients, can support the body’s ability to handle stress. Foods rich in vitamin C and magnesium can help regulate cortisol levels and promote a healthy stress response.
Poor nutrition (sugary and processed foods) can worsen the negative effects of stress on the body.

Question 3

The emotional/psychological impact of nutrition and stress

Answer 3

Dietary habits influences stress management.
Chronic stress can lead to overeating or eating significantly less, while nutrient-rich foods support brain health.
A balanced diet, containing wholesome foods and minimizing processed and sugary foods, supports mental health and stress coping.

Question 4

What can be done to mitigate the impact of nutrition on stress?

Answer 4

Creating a balanced diet rich in nutrients like complex carbohydrates, proteins, and omega-3 fatty acids can help regulate stress levels.
Avoiding excessive caffeine, alcohol, or sugary foods can also prevent fluctuations in blood sugar levels that worsen stress.

Question 5

What is the epidemiology (factors) of workplace stress and how this relates to stress?

Answer 5

Strained relationships between employees and bosses or managers
Workload and deadlines
Lose time thinking about and resolving worries
Multinational corporations and globalization (world is part of a labor pool and most of workers have a lower standard of living and are willing to work for lower wages)
high workloads, job insecurity, and interpersonal challenges (any type of physical, emotional, professional, or personal type of conflict between individuals). Chronic exposure to workplace stress has been linked to adverse health outcomes, such as mental health disorders and cardiovascular issues.

Question 6

How does physiology (bodily reactions) relate to workplace stress?

Answer 6

Workplace stress is triggered by hormones like cortisol and adrenaline.
This response triggers alertness, heart rate, and blood pressure, preparing the body for a “fight-or-flight” response.
Chronic exposure can lead to health issues like cardiovascular problems and compromised immune function.

Question 7

What is the emotional/psychological impact of workplace stress?

Answer 7

Persistent stressors in the workplace can lead to heightened levels of anxiety, depression, and burnout. Feelings of overwhelm, helplessness, and frustration become prevalent, impacting an individual’s sense of self-efficacy and job satisfaction.
Cognitive functions may also be affected, with decreased concentration, impaired decision-making, and difficulties in problem-solving.
The emotional toll often extends beyond the workplace, influencing an individual’s overall life satisfaction and engagement

Question 8

What can be done to mitigate the impact of workplace stress?

Answer 8

Employers can create a supportive work environment by implementing stress-reducing policies, promoting work-life balance, and providing resources for mental health support.
Creating open lines of communication, offering employee assistance programs, and encouraging regular breaks can contribute to a healthier workplace culture.
Employee training and promoting physical wellness through initiatives such as exercise programs and ergonomic workspaces can positively impact stress levels.
Encouraging a culture of mindfulness, where employees are encouraged to take short breaks.

Question 9

Describe the passive neuromuscular relaxation technique.

Answer 9

relies on having a person focus sensory awareness on a series of striated muscle groups (muscles that can be controlled) & then relax those muscles thru direct concentration
takes half the time of active neuromuscular relaxation b/c ur focusing on groups rather than specific pts in muscle groups (like in active neuromuscular relaxation)
chest & stomach –> head –> neck –> shoulders –> arms –> hands –> thighs –> calves –> feet
(head down after starting w chest & stomach)

Question 10

Describe the diaphragmatic relaxation technique.

Answer 10

Focuses on engaging the diaphragm to promote a sense of calm and reduce stress. You can find a quiet space and breathe in deeply through the nose, allowing the diaphragm to expand and the abdomen to rise.
The exhalation is slow and controlled, often done through pursed lips to prolong the breath.
It is effective in lowering heart rate, reducing muscle tension, and promoting a greater sense of mental and physical well-being.

Question 11

Describe the relaxation technique called “Active Neuromuscular Relaxation”.

Answer 11

Involves carefully tensing and then releasing different muscle groups to promote a deep sense of relaxation.
it is used to contract tension in striaten skeletal muscles
passive neuromuscular relaxation is used to make the muscles feel heavy then releasing the heaviness

Question 12

Describe the meditation relaxation technique.

Answer 12

Involves encouraging a heightened state of awareness and mindfulness through focused attention, often on the breath, a mantra, or a specific thought. we use it to achieve a blissful state where stress has lost all its negative impacts

Question 13

Explain/teach the active neuromuscular relaxation technique.

Answer 13

begin lowest areas of the body to be relaxed & then end w/ face (face is most susceptible to retensing)
follow a fundamental sequence of the specific muscles to be tensed & relaxed
start w/ chest then proceed down, then up again from the hands, fingers, shoulders, to face
you will have patient initiate the response w/ some cue (ex: ready? begin)
hold contraction for a couple secs
facilitate awareness of muscles relaxed… search for feelings
encourage further relaxation
pause 15-20 secs after each major muscle group
when possible, go to opposing muscle group
takes abt 20 mins

Question 14

Explain/teach the diaphragmatic breathing relaxation technique.

Answer 14

Find a quiet and comfortable space to sit or lie down. Place one hand on your chest and the other on your abdomen. Inhale slowly and deeply through your nose, allowing your diaphragm to expand and your abdomen to rise while keeping your chest relatively still. Exhale slowly through pursed lips, feeling your abdomen fall. Focus on making each breath slow.

Question 15

Explain/teach the meditation relaxation technique.

Answer 15

Find a quiet space to sit or lie down comfortably. Close your eyes if it feels right for you. Bring your awareness to your breath, a mantra, or a specific point of focus. As you breathe naturally, observe your thoughts without judgment and gently guide your attention back to your chosen focal point. The goal is not to eliminate thoughts but to develop a sense of presence and awareness. Start with a few minutes and gradually extend the duration as you become more comfortable.

Question 16

What is the epidemiology (factors) of how physical activity relates to stress?

Answer 16

Research consistently demonstrates that engaging in regular physical activity is associated with a lower risk of experiencing stress and its related health consequences. Sedentary lifestyles, characterized by a lack of exercise, are conversely linked to higher levels of stress.
Public health initiatives promoting regular exercise underscore its importance not only for physical well-being but also for stress management and overall mental health.

Question 17

How physiology (bodily reactions) relates to how physical activity impacts stress.

Answer 17

Engaging in regular exercise triggers the release of endorphins, often referred to as “feel-good” hormones, which act as natural mood enhancers and stress relievers. Additionally, exercise promotes better cardiovascular health, leading to improved blood flow and reduced levels of stress hormones like cortisol. The act of physical exertion helps reduce excess energy, tension, and anxiety, contributing to a sense of relaxation.

Question 18

What is the emotional/psychological impact of how physical activity impacts stress?

Answer 18

Regular exercise has been consistently linked to improvements in mood, reduced symptoms of anxiety and depression, and an overall enhanced sense of well-being. Physical activity stimulates the release of endorphins, neurotransmitters that act as natural mood elevators, contributing to feelings of happiness and relaxation. Engaging in exercise creates a distraction from negative thoughts and promoting a more positive mindset. Beyond these immediate effects, the sense of accomplishment and increased self-esteem that often accompanies regular physical activity can create a positive feedback loop, fostering resilience in the face of stressors.

Question 19

What can be done to mitigate the impact of physical activity on stress?

Answer 19

Incorporating a regular and varied exercise routine
Establishing realistic and achievable fitness goals, along with incorporating physical activities that align with personal preferences, enhances motivation and sustainability.
Additionally, combining physical activity with mindfulness techniques, such as deep breathing or meditation, can amplify stress-relieving benefits. Adequate rest and recovery are equally crucial, preventing exercise from becoming an additional stressor.

Question 20

What is the emotional/psychological impact of physical activity on stress?

Answer 20

Regular exercise is associated with the release of endorphins, neurotransmitters that act as natural mood elevators, leading to reduced feelings of anxiety and depression.
Physical activity clears the mind.
The sense of accomplishment and improved self-esteem that often accompanies exercise contributes to a positive mental outlook. Moreover, the routine and discipline of maintaining an active lifestyle can enhance resilience, coping mechanisms, and overall emotional resilience in the face of stressors.

Question 21

Have you explain/teach the technique (or part of the technique) of passive neuromuscular relaxation

Answer 21

It’s used to release tension and promote relaxation in the muscles of the body.
It involves a systematic process of tensing and then gradually releasing different muscle groups, allowing them to become more relaxed and less tense.
Close your eyes and take a few deep breaths to help calm your mind and prepare for the exercise.
What you are about to do is relax the major muscle groups in your body. You can do this by simply focusing your attention on each set of muscles described.