Chapter 10

Question 1

What is stress?

Answer 1

a description of how any individual reacts to physical, psychological, environment, or other stressors or situations that are challenging and require action to restore balance

Question 2

What is fight or flight response mediated by?

Answer 2

sympathetic nervous system

Question 3

What returns hormone levels to normal after threat has passed?

Answer 3

parasympathetic nervous system

Question 4

Hypokinesia

Answer 4

abnormally decreased motor function or activity

Question 5

Top 5 work stressors:

Answer 5

low salaries, lack of opportunity for growth and advancement, too heavy a workload, unrealistic job expectations, and long hours

Question 6

Examples of emotional stress:

Answer 6

moodiness, social withdrawal, low self-esteem, depression, difficulty relaxing and loss of self-control

Question 7

Examples of physical stress:

Answer 7

lethargy, pain, GI problems, insomnia, loss of sexual appetite, muscle tension and nervous behaviors

Question 8

Examples of behavioral stress:

Answer 8

likely to manifest as poor lifestyle behaviors (drinking, smoking, using alcohol or drugs, unhealthy eating, procrastinating)

Question 9

Examples of cognitive symptoms:

Answer 9

include constant worrying, racing thoughts, forgetfulness, disorganization, inability to focus, poor judgement

Question 10

Perceived Stress Scale

Answer 10

one of the most widely used for measuring the perception of stress based on experiences in the last month

Question 11

Hamilton Anxiety Rating Scale:

Answer 11

short psychological questionnaire used to rate the severity of an individual’s anxiety

Question 12

Steps for managing stress include

Answer 12

Identifying stressors
Using relaxation or coping strategies to relieve the stress
Seeking solutions for avoiding or controlling the stress
Being as fit and healthy as possible
Changing a way of thinking, as needed

Question 13

Three easy steps can help guide stress management

Answer 13

ID stressors and determine how individual reactors to stressors
Write a long term and short term goal to focus attention on the stressor and successful attempts to manage stress
Plan for setbacks to avoid discouragement
Share goals with friends and family to gain reinforcement and encouragement for reaching goals

Question 14

Progressive muscle relaxation

Answer 14

used to reduce symptoms of stress, anxiety, insomnia and certain types of chronic pain

Question 15

Visual imagery:

Answer 15

practice of using one’s imagination to create mental pictures in a way that promotes relaxation and helps relieve pain

Question 16

Meditation

Answer 16

conscious mental process that induces a set of integrated physiological changes that relaxes the body

Question 17

Transcendental meditation

Answer 17

characterized by repeating a mantra

Question 18

Mindfulness meditation

Answer 18

focusing one’s attention on moment-by-moment thoughts and sensations

Question 19

Autogenic training:

Answer 19

visual imagery and body awareness to elicit a relaxation response. Individual self regulates the body by focusing on specific areas needing relaxation, including the limbs, lungs, heart, diaphragm and head

Question 20

Biofeedback:

Answer 20

technique using feedback from body functions to increase the person’s awareness of internal body workings

Question 21

Massage

Answer 21

the manipulation of soft tissues for the purpose of reducing muscle tension or normalizing other soft tissue structures

Question 22

Relaxation massage

Answer 22

to promote general relaxation, improve circulation, enable full ROM and relieve muscle tension

Question 23

Therapeutic massage:

Answer 23

to restore function to injured soft tissue or move abnormal fluids from one body compartment to another

Question 24

Sports massage:

Answer 24

to enhance sports performance and recuperation of injury

Question 25

Acupressure massage:

Answer 25

pressure at a particular acupressure points associated with visceral structures

Question 26

Petrissage

Answer 26

kneading or rubbing with force to manipulate tissues and muscles

Question 27

Effleurage

Answer 27

light or heavy stroking of skin designed to improve flow of the circulatory and lymphatic systems

Question 28

Friction of deep transverse massage

Answer 28

using firm finger pressure in soft tissue to treat muscles, tendons, ligaments and joint capsules

Question 29

Strategies for Time Management:

Answer 29

``` Establish Priorities Monitor Current Time Use Analyze Current Time Use Make a Schedule Delegate Tasks ```

Question 30

The Schafer coping model offers 3 options for coping with stress

Answer 30

Altering the stressor Avoiding the stressor Adapting the stressor

Question 31

Psychological hardiness

Answer 31

a personality style consisting of commitment, control, and challenge

Question 32

PLAN model:

Answer 32

P=permission for the individual to express concerns L=providing limited information A=activating past coping resources N=referring clients to non-health care disciplines

Question 33

4 stages of anger:

Answer 33

Inability to forgive Wondering if he or she should forgive Letting go of negative feelings Not forgetting

Question 34

A personality

Answer 34

``` Achievement motivated and dominant Competitive Self critical Time urgency struggles Become impatient with delays Try to multitask Strong need to excel in things Increased risk of CAD ```

Question 35

B personality

Answer 35

``` Relative absence of type “A” characteristics Less driven and free from pressure Low level of competitiveness Low time urgency Low level of anger and hostility “stop and smell the roses” ```

Question 36

C personality

Answer 36

Inhibited Uptight Emotionally inexpressive Otherwise constrained

Question 37

D personality

Answer 37

``` Social inhibition Negative affectivity “doom and gloom” attitude Maintained state of worry or depression Insecure Less willing to participate in therapy ```

Question 38

What is one of the strongest predictors of general wellness?

Answer 38

self esteem

Question 39

Self concept

Answer 39

Individual’s evaluation and appraisal of her/himself | Comprised of personal feelings about abilities, limitations, strengths and weaknesses

Question 40

Self confidence

Answer 40

Belief that we can successfully execute a specific activity or task

Question 41

Environmental wellness

Answer 41

Individual’s relationship with the environment or external world, including enjoyment of nature as well as the conservation of the environment

Question 42

Family wellness

Answer 42

``` Adult relations and marriage Children and parenting Family economics Communication and conflict resolution Stress and coping Violence and safety ```

Question 43

Intellectual wellness

Answer 43

The prescription of being internally energized by an optimal amount of intellectually stimulating activity

Question 44

Mental wellness

Answer 44

general perception that one will experience positive outcomes to the events and circumstances of life

Question 45

Hardiness

Answer 45

Personality style characterized by a perception of problems as challenges rather than as threats Sense of commitment rather than alienation Sense of control rather than powerlessness

Question 46

What does women's hardiness correlate with?

Answer 46

age, education level and marital status

Question 47

Social wellness

Answer 47

Perception of having support available from family or friends in times of need and the perception of being a valued support provider