Stress Unit

Question 1

What is the definition of stress?

Answer 1

The reaction of the body and the mind to everyday challenges and demands

Question 2

What is the definition of a stressor?

Answer 2

Anything that causes stress.

Question 3

What are the two chemicals involved with the stress response?

Answer 3

1. Adrenaline

2. Cortisol

Question 4

List 5 symptoms of stress

Answer 4

Any of these:

• Weight gain
• Sweating
• Muscles tense
• Blood pressure rises
• Breathing increases
• Blood clots to prevent bleed out
• Digestions slow
• Immune system shuts down (White blood cells decrease)
• Blood sugar rises
• Anti-aging growth hormones decrease
• Sex drive decreases

Question 5

Define Perception.

Answer 5

Your outlook on life.

Question 6

How does a high perception affect a person’s stress level?

Answer 6

It will lower the stress levels.

Question 7

How does a low perception affect a person’s stress level?

Answer 7

It will raise the stress levels.

Question 8

Define Psychosomatic Response.

Answer 8

Physical reaction or illness that results from stress

Question 9

What term is described as a deep state of rest that is the polar opposite of the stress response?

Answer 9

Relaxation response

Question 10

What is the first stage of the stress response?

Answer 10

Alarm; or the fight or flight stage

Question 11

What is the second stage of the stress response?

Answer 11

Resistance; body adapts or reacts to the stressor

Question 12

What is the third stage of the stress response?

Answer 12

Exhaustion; Exposure to the prolonged feelings of stress

Question 13

How many breaths per minute should you take during Deep Breathing?

Answer 13

14-18

Question 14

What does the term PMR stand for?

Answer 14

Progressive muscle relaxation

Question 15

What are two steps taken during PMR?

Answer 15

1. tense muscles for 5-10 seconds

2. release muscles for 10-15 seconds, then repeat

Question 16

To reduce and prevent stress you should exercise ____ days a week for ____ minutes.

Answer 16

3//20

Question 17

Definition: A series of moving and stationary poses combined with deep breathing.

Answer 17

Yoga

Question 18

Definition:

Answer 18

Tai Chi

Question 19

Definition:

Answer 19

Massage therapy

Question 20

Definition: Imagining and creating a scene in your mind to let go of all your tension and anxiety

Answer 20

Visualization

Question 21

Definition: Slow deep breaths

Answer 21

Deep breathing

Question 22

Definition: not analyzing or overthinking; clearing the mind.

Answer 22

Meditation

Question 23

Define cope

Answer 23

Ways we deal with major or minor stress

Question 24

What are 7 negative coping mechanisms?

Answer 24

1. Denial
2. Repression
3. rationalization
4. self-harm
5. emotionality
6. Avoidence
7. Altruism

Question 25

Yoga, Tai Chi, Exercise, and Deep breathing are all _____ ways to cope.

Answer 25

Positive

Question 26

What are 4 addictions linked to stress?

Answer 26

1. Overeating 2. Alchohol 3. Smoking 4. Drug Abuse

Question 27

What is Anxiety?

Answer 27

The condition of feeling uneasy or worried about what may happen.

Question 28

List 3 symptoms of anxiety

Answer 28

1. Restlessness 2. overwhelmed 3. nervousness

Question 29

what are the 3 types of anxiety?

Answer 29

1. Panic 2. social 3. generalized

Question 30

Define panic anxiety

Answer 30

Feelings of terror that strike suddenly and repeatedly with no warning

Question 31

Define social anxiety

Answer 31

overwhelming worry and self-consciousness about everyday situations

Question 32

Define Generalized anxiety

Answer 32

Excessive worry and tension, even if there is little to nothing to provoke the anxiety

Question 33

Which of the following is not a symptom of stress? a. heart rate increases b. lack of exercise c. tense muscles d. breathing

Answer 33

b. lack of exercise

Question 34

Which of the following is a NEGATIVE coping mechanism? a. PMR b. Avoidance c. Acupuncture d. Avoidence

Answer 34

d. avoidance

Question 35

True or False: Deep breathing requires 20-30 breaths per minute

Answer 35

False

Question 36

True or False: Repression is a negative coping mechanism term discussed in class

Answer 36

True

Question 37

True or False: PMR has two steps. Step one, tense muscles. Step two, take a deep breath.

Answer 37

False

Question 38

True or False: If you have a negative perception on life. your stress level will be lower

Answer 38

False

Question 39

True or False: Exercise is good for relieving stress if you do it at least 3 days a week for a minimum of 20 minutes

Answer 39

True