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Stress Management Question-Answer Paper

Section 1

  1. Why is creativity thought to be an important coping technique?

Creativity is an important coping technique because it helps in overcoming problems resulting from stress through coming up with workable solutions.

   2. What are 4 common roadblocks to the creative process?

The right to answer

I’m not creative

Don’t be foolish

To err is wrong

   3. List the 5 steps in the creative problem-solving process.

Describing the problem or issue

Generating viable ideas

Selecting the best idea(s) and refining

Implementing the best idea

Evaluating the outcome

Section 2

  1. Why do many stress related problems involve poor communication?

This is because when people are under stress, they exaggerate their conversation styles; hence adding to miscommunication

  1. What are the different aspects of verbal communication?

Metamessages, encoding, and decoding

  1. What are different aspects of nonverbal communication?

Postures, facial expressions, touch, and style of clothing

  1. What are ways to improve communication styles?

Speaking with directness and precision

Enhancing vocabulary

Using suitable language for listening

Attacking issues and not individuals

Avoiding making individuals defensive

Taking to individuals yourself and not through other people

Avoiding information overload

Validating one’s assumptions

Resolving issues when they arise

   5.  What is “technology gap”?

   6.  What is the difference between describing feelings and expressing feelings?

   7. List elements of effective listening.

Assuming the role of the listener

Maintaining eye contact

Paraphrasing what was said to ensure understanding

Asking questions to enhance clarity of statements

Using empathy to show and share feelings

Providing feedback

Summarizing the content of what was said

Section 3

  1. How does information seeking both reduce and promote stress?

Lack of information and fear of the unknown may contribute to stress

Fear of the unknown can be conquered by gathering information about a specific situation

   2.  Why are support groups, hobbies, and forgiveness considered coping techniques?

Support groups improve feelings of acceptance

Hobbies act as a good mental escape though they could sometimes lead to stress

Forgiveness is a way of letting go so that someone can move on with his or her life

Section 4

  1. What is the difference between coping mechanisms and relaxation techniques?

Coping mechanisms refer to a way of taking control over stressors that are within someone’s control and adopting passive strategies for issues that are not in one’s control. On the other hand, relaxation techniques refer to ways of relaxing your body and mind through exercising and other practices.

   2.  Why are relaxation techniques part of effective stress management?

They help in releasing stress and regulating the body’s reaction to it

Section 5

  1. What is diaphragmatic breathing and why is it thought to be effective?

It refers to a breathing mechanism where one breathes from the diaphragm or lower stomach instead of breathing from the thoracic area. It is effective because it helps in bringing oxygen into the body and this elicits a relaxation response for people experiencing stress.

  1. What are the 4 phases of the breath cycle?

Inspiration

Pause before exhaling

Exhalation

Pause after exhalation before the next inhalation is started

Section 6

  1. How does the practice of meditation effect the brain?

Meditation affects brain by slowing breathing and heart rate, lowering fatigue and stress, and increasing feelings of relaxation.

  1. What is inclusive and exclusive meditation?

Inclusive meditation refer to form of meditation in which mind does not attach or restrict itself to thoughts. On the other hand, exclusive meditation refers to a form of meditation that restricts mind to focus on a specific thought and this thought removes all other thoughts from the schedule of consciousness

  1. What effect does meditation have on the mind and the body?

Meditation empties the mind of conscious thought and makes the unconscious thought to enter the conscious realm, and this may bring enlightenment to our lives. Meditation helps the body to relax.

Section 7

  1.  What is mental imagery and how does it differ from visualization?

Mental imagery refers to unconscious thoughts that assume a state of conscious with an aim of healing or making whole. It differs from visualization in that visualization is a conscious thought process that has an aim of self-improvement.

  1. List 3 steps that, when followed, help to promote relaxation.

Tranquil natural scenes or images that place someone in a natural environment

Behavioral changes or images that enable someone to feel and see oneself carrying out a different, health-conscious behavior

Internal body images or images of trips in the body to view diseased or damaged tissue being repaired or healed

  1. What is color therapy and how can it be used to promote relaxation.

Color therapy is where some colors are used to initiate a healing or relaxing effect. For instance, research into visualization has indicated that color blue can have a healing or relaxing effect.

Section 8

  1. What is music therapy?

Music therapy refers to the use of music to promote relaxation. This is achieved through a number of ways such as singing, playing an instrument, and listening to music.

  1. List and explain the three ways (or theories) that music is thought to promote relaxation.

Steer attention from stresses

Imparts a healing vibration that returns mind, body, and spirit

Allows someone to pause in the midst of stress long enough to catch someone’s breath

  1. Listening to music is one form of music therapy. Name two others.

Singing and playing an instrument

Section 9

  1. List and describe 5 styles of massage.

Thai massage

Reflexology

Sports massage

Rolfing

Shiatsu

Swedish massage

   2. What is aromatherapy and why is this technique thought to be relaxing?

It is touch therapy that combines the smells of pleasing fragrances to enhance a sense of relaxation. These smells cause the olfactory nerve to reduce the neural firing in muscles, substituting it with the parasympathetic response linked to relaxation.

   3. What is hydrotherapy and why is this technique thought to be relaxing?

Hydrotherapy is where warm water is used to draw blood from the core of the body to the periphery. Warm water produce a relaxing effect as it causes arms and legs to become engulfed in blood.

   4. What is pet therapy and why is this technique thought to be relaxing?

Pet therapy is where someone uses his or her pet to appease the emotions either by touching or rubbing the pet. The connection to an animal is normally relaxing.

Section 10

  1. Why is hatha yoga thought to be an effective stress management technique?

It is an effective stress management technique because it unites body, mind and spirit

  1. What are the physiological and psychological effects of yoga?

Relieve stress and chronic pain symptoms

  1. What are the 3 aspects of hatha yoga?

The art of breathing

The art of conscious stretching

The art of balance

Section 11

  1. Explain the rationale for using autogenic training as a relaxation technique.

The autogenic training technique used both body awareness and visual imagery to move an individual into a deep state of relaxation. It refers to the ability to self-regulate one’s body physiological systems

  1. In simple terms, describe how to do autogenic therapy for relaxation.

It teaches someone to relax by making several body parts feel heavy and warm

  1. What is self-hypnosis?

Self-hypnosis refers to the ability to talk oneself into a relaxed state

Section 12

  1. How does stress effect eating habits?

Affects the metabolic response of macronutrients and micronutrients

Affects good eating habits

Valuable nutrients are depleted and bad eating habits keep the stress response elevated

  1. How does stress effect digestion, absorption and elimination?

It reduces digestion, absorption and elimination

  1. What foods trigger the stress response?

Caffeine

Refined sugar

Salt

Refined flour

  1. How does stress effects the body’s nutrients.

Affects the metabolism response of body’s nutrients

Section 13

  1. Explain how physical exercise is stress but also helps to reduce stress.

Physical exercise can be a stress to the body; however, in moderate amounts, it tends to balance or control the body’s physiological functions.

  1. Explain the difference between anaerobic and aerobic exercise.

Anaerobic exercise is short, powerful, and intense activity, while aerobic is moderately intense activity for a lengthy period of time

  1. List the 5 physiological effects of exercise.

Reduced resting hear rate

Reduced resting blood pressure

Reduced muscle tension

Better quality sleep

Increased resistance to illness and colds

Elevated tolerance of cold and heat through acclimatization

  1. List and explain the 3 phases of a workout.

Warm-up period which should be 5-10 minutes

Stimulus period, which should be 20-30 minutes

Cool-down period, which should be 5-10 minutes

Section 14

  1. List and explain the physiological and psychological effects of T’ai Chi.

Promote health and vitality

  1. Why is T’ai Chi called a moving meditation?

Because it is practiced by a master as a poetry in motion

  1. Explain why PMR is a relaxation technique.

It is a relaxation technique because it promotes relaxation and resting by systematically relieving muscle tension and relaxing the musculature of the body from feet to the head.

  1. List and describe the 3 types of biofeedback.

Electromyography (EMG)

Electroencephalography (EEG)

Electrocardiography (EKG)

Electro dermal (EDR) 

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