Question 1

As part of a credit-counselling program Christopher joined to reduce his credit card debt,he has to spend 2 hours each week reviewing all of his expenditures and financial records.This example illustrates which step of rational coping?

Accepted Answer

Exposure involves confronting the stressor directly, which in this case is reviewing financial records to address credit card debt.

Question 2

A condition of reduced muscle tension,cortical activity,heart rate,breathing rate,and blood pressure is termed:

Accepted Answer

The condition described in the question is the relaxation response, an involuntary physical state that is the opposite of the fight or flight response. This response is often induced through relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation. Mindfulness and the Zen state may involve some level of relaxation, but do not necessarily include the reduction of physiological responses described in the question. The hypnotic state is a trance-like state that can also involve relaxation, but is typically induced through suggestion rather than specific relaxation techniques.

Question 3

Which statement BEST fits the definition of reframing as a stress control technique?

Accepted Answer

Reframing involves changing the way we think about a stressful situation to reduce its impact on our emotions. In this case, Julie is reframing public speaking by imagining that she is evaluating her audience instead of being judged by them. This shift in perspective can help to reduce anxiety and stress. The other choices involve avoidance (postponing or dropping the speech course) or distraction (watching a funny movie), which are not examples of reframing.

Question 4

The technique known as prolonged exposure is associated with the _____ process of stress management.

Accepted Answer

Prolonged exposure is a type of therapy used to treat post-traumatic stress disorder (PTSD) by intentionally exposing the individual to the traumatic event and its associated triggers to help them process and cope with their feelings and reactions. This approach is a form of rational coping, where the individual learns how to confront and manage their stress in a more effective and adaptive way. It is not associated with motivated forgetting, reframing, or repressive coping.

Question 5

Recent research has shown that engaging in several weeks of intensive mediation is associated with:

Accepted Answer

Recent studies have indicated that engaging in intensive meditation over a period of weeks can lead to the lengthening of telomeres. Telomeres are the protective caps at the ends of chromosomes, and their length is associated with cellular aging; longer telomeres are thought to indicate healthier aging.

Question 6

Bea was under a great deal of stress at work,and her health had started to suffer.Her doctor treated her using _____,where Bea had sensors attached to various parts of her body and watched her vital signs on a computer screen until she learned to relax.

Accepted Answer

The treatment described in the scenario involves the use of sensors attached to the body and monitoring of vital signs on a computer screen, which is characteristic of biofeedback therapy. Electrical massage stimulation and stress-inoculation training are other types of therapies that do not involve the use of sensors or monitoring of vital signs. Relaxation therapy is a general term that can encompass biofeedback and other techniques, but the specific description in the scenario suggests biofeedback as the more appropriate answer.

Question 7

The known benefits of relaxation therapy do NOT include reduced:

Accepted Answer

Relaxation therapy is known to reduce stress, lower blood pressure, and decrease levels of cortisol. However, it is not known to directly affect levels of GABA.

Question 8

_____ is the practice of intentional contemplation.

Accepted Answer

Intentional contemplation is commonly referred to as meditation.

Question 9

After years of overspending,opening new lines of credit,and hiding financial statements,Christopher finally recognizes that he has financial problems that are not going to go away unless he changes his behaviour.This example illustrates which step of rational coping?

Accepted Answer

Acceptance is the step in rational coping where an individual admits that they have a problem and acknowledges that they need to change their behavior in order to overcome it. In this example, Christopher recognizes that he has financial problems and understands that they won't go away on their own, indicating that he has reached the acceptance stage of rational coping.

Question 10

As a technique to increase relaxation,biofeedback has proven to be _____ traditional relaxation therapy.

Accepted Answer

Studies have shown that biofeedback is about as effective as traditional relaxation therapy in increasing relaxation levels. However, biofeedback may be more effective in treating certain conditions such as migraines and chronic pain.

Question 11

Experienced meditators show _____ activity in the brain's default network associated with _____.

Accepted Answer

Experienced meditators show decreased activity in the brain's default network associated with mind wandering, as meditation involves a focused state of attention and decreases mind wandering.

Question 12

Finding a new or creative way to think about a stressor to reduce its threat is called:

Accepted Answer

Reframing involves looking at a situation from a different perspective or finding a new way to think about it in order to decrease the negative emotions associated with it. This can help to reduce the perceived threat of a stressor and make it appear more manageable. Repressing involves pushing emotions and thoughts associated with a stressor out of conscious awareness, which can actually increase stress levels in the long run. Rationalizing involves creating excuses or justifications for a stressor, which may not necessarily reduce feelings of threat. Reorienting is not a recognized technique for reducing stress.

Question 13

Which individual is associated with pioneering research on biofeedback?

Accepted Answer

Joe Kamiya is widely credited with pioneering research on biofeedback, specifically research on alpha brain waves and their relation to relaxation and meditation.

Question 14

When James felt himself becoming angry during a meeting with his boss,he repeatedly told himself suggestions he had practiced with his therapist,such as "Just roll with the punches" and "I am not going to let him get to me." His use of these thoughts is an example of:

Accepted Answer

James' use of self-talk to calm himself down during a potentially stressful situation is an example of stress-inoculation training, a technique commonly used in cognitive-behavioral therapy to help individuals manage their stress and anxiety. This involves learning and practicing coping skills and strategies to prepare for and deal with stressful situations.

Question 15

University students often develop illness as the end of the semester draws near.Based on his research,Jamie Pennebaker would suggest that universities might reduce the number of ill students by:

Accepted Answer

Based on Jamie Pennebaker's research on the connection between expressive writing and improved health outcomes, encouraging students to keep a journal to express their thoughts and feelings could help reduce the number of ill students at the end of the semester. Writing about stressful experiences has been shown to improve immune system function and reduce symptoms of illness. Therefore, this option would be the most effective choice in reducing illness among university students.

Question 16

While meditation techniques differ,they share which feature in common?

Accepted Answer

While meditation techniques can have religious or spiritual associations and some involve assuming a specific pose or using a mantra, the one feature they all share in common is a period of quiet. The purpose of meditation is to calm the mind and focus attention, which is best achieved in a quiet environment.

Question 17

As part of therapy,Amanda writes a narrative of what she experienced during her sexual assault.She reads this narrative to herself at least once daily.This example illustrates which step of rational coping?

Accepted Answer

The given scenario illustrates the step of exposure in rational coping, where Amanda is repeatedly exposing herself to the traumatic experience through reading the narrative. This gradual exposure helps her in overcoming the anxiety and fear associated with the trauma. Identification, understanding, and acceptance are also crucial steps in rational coping but are not explicitly mentioned in the given scenario.

Question 18

Biofeedback has proven to be a useful technique for:

Accepted Answer

Biofeedback is a technique that teaches individuals to control physiological processes such as heart rate, muscle tension, and blood pressure. It is particularly effective for achieving relaxation and decreasing chronic pain by helping individuals learn how to control their body's responses to pain or stress.

Question 19

Many experts believe meditation exerts its psychological benefits by increasing:

Accepted Answer

Many studies suggest that meditation can enhance the ability to control attention, which can in turn improve other cognitive functions such as working memory and decision-making. This improved control over attention may be the mechanism through which meditation provides psychological benefits such as decreased stress and anxiety. Willpower, empathy for others, and agreeableness may be influenced by meditation to some extent, but control over attention is considered the most widely accepted and supported mechanism for the psychological benefits of meditation.

Question 20

_____ is a technique for reducing tension by consciously relaxing muscles of the body.

Accepted Answer

Relaxation training involves consciously relaxing and loosening the tense muscles of the body. It is a technique used to alleviate stress, anxiety, and other physical and mental health issues. This process usually involves progressive muscle relaxation, deep breathing exercises, and visualization techniques. Biofeedback and meditation may also involve relaxation training, but they focus on different aspects of relaxation. Massage therapy is a hands-on technique that involves manipulating soft tissue to enhance relaxation, reduce pain, and release tension. However, it is not a conscious relaxation technique that can be practiced independently.

Quiz 14: Stress and Health