Stress Management for Life A Research Based Experiential Approach 4th Edition By Olpin – test Bank

Stress Management for Life A Research Based Experiential Approach 4th Edition By Olpin – test Bank

True / False

1. ​Cognitive distortion occurs when thoughts are magnified out of proportion to their seriousness, resulting in excess stress.

a.

True

b.

False

ANSWER:

True

REFERENCES:

Cognitive Distortions

OTHER:

Bloom’s: Remember

2. ​Going with the flow or acceptance of situations we cannot control is a cognitive technique that tends to increase stress.

a.

True

b.

False

ANSWER:

False

REFERENCES:

Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Remember

3. ​Psychologist Albert Ellis developed Rational Emotive Behavior Therapy based on the premise that stress-related behaviors are initiated by self-defeating perceptions that can be changed.

a.

True

b.

False

ANSWER:

True

REFERENCES:

Rational Emotive Behavior Therapy

OTHER:

Bloom’s: Understand

4. ​According to Rational Emotive Behavior Therapy, both practical problems and emotional problems are nearly always out of our control.

a.

True

b.

False

ANSWER:

False

REFERENCES:

Rational Emotive Behavior Therapy

OTHER:

Bloom’s: Remember

5. ​Thought-stopping involves putting an immediate end to a particular stream of thoughts that may be stressful and replacing them with a more positive line of thinking.

a.

True

b.

False

ANSWER:

True

REFERENCES:

Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Remember

6. ​Psychologist Albert Ellis identified 12 ideas commonly found in our culture, called thinking errors, which are fundamentally rational but create and add to our stress.

a.

True

b.

False

ANSWER:

False

REFERENCES:

Thinking Errors

OTHER:

Bloom’s: Understand

7. ​To shift negative self-talk to positive self-talk, try talking to yourself like you would to your professor or boss.

a.

True

b.

False

ANSWER:

False

REFERENCES:

Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Remember

8. ​Transforming your internal vocabulary from words creating a feeling of helplessness to words creating a sense of control is an example of power language.

a.

True

b.

False

ANSWER:

True

REFERENCES:

Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Remember

9. ​Among the seven subcategories of levels of responding, some responses are deemed effective because they accomplish the person’s desired outcome.

a.

True

b.

False

ANSWER:

False

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

10. ​Among the seven subcategories of levels of responding, the highest level (most effective) is gratitude.

a.

True

b.

False

ANSWER:

True

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Remember

Multiple Choice

11. ​In nearly all situations, the stress you are feeling begins with a(n) _____.

a.

​thought

b.

​behavior

c.

​emotion

d.

​personality characteristic

e.

​personal problem

ANSWER:

a

REFERENCES:

Thinking and Choosing

OTHER:

Bloom’s: Remember

12. ​According to psychologist Martin Seligman, we have a choice about how we think. We can develop a set of skills to challenge automatic negative thoughts. This is called _____.

a.

positive self-talk​

b.

​learned optimism

c.

​rational emotive behavior

d.

​cognitive load

e.

​power language

ANSWER:

b

REFERENCES:

Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Remember

13. ​In a study that observed parent-child interactions over several days, researchers found that, on average, there were _____ negative comments for every positive one spoken to each child.

a.

10​

b.

​50

c.

​200

d.

​400

e.

​600

ANSWER:

d

REFERENCES:

Cognitive Distortions

OTHER:

Bloom’s: Remember

14. ​A way of speaking that helps you boost your feelings of control simply by changing the words you use is called _____.

a.

​thought-stopping

b.

​going with the flow

c.

​conditioned verbalization

d.

​power language

e.

​learned optimism

ANSWER:

d

REFERENCES:

Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Remember

15. ​Accepting situations we cannot control is also known as _____.

a.

​resisting what is

b.

​going with the flow

c.

​not being willing to see things clearly

d.

​scapegoating

e.

​attachment

ANSWER:

b

REFERENCES:

Cognitive Techniques That Help Overcome Cognitive Distortions

OTHER:

Bloom’s: Remember

16. ​Which theory proposes that when things happen in our environment, we have learned to respond in certain ways?

a.

​unconscious-control theory

b.

​automatic-response theory

c.

​conditioned-response theory

d.

​rational emotive behavior theory

e.

​levels of responding theory

ANSWER:

c

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Remember

17. ​According to Viktor Frankl, the one thing that can never be taken away is the last of the human freedoms, the freedom to choose one’s _____ in any set of circumstances.

a.

​environment

b.

​teachers

c.

​physiological reaction

d.

​fate

e.

​attitude

ANSWER:

e

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

18. ​Which ineffective level of responding is characterized by the mental process of wishing things were different than they are?

a.

​blaming

b.

​discovery

c.

​resistance

d.

​observing

e.

​attachment

ANSWER:

c

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

19. ​Which effective level of responding is characterized by emotionally accepting what is happening as the way things are?

a.

​allowance

b.

​appreciation

c.

​attachment

d.

​discovery

e.

​observation

ANSWER:

a

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

20. ​The REBT guidelines provide that you identify your “musts” and upgrade them to “_____”.

a.

​shoulds

b.

​needs

c.

​wants

d.

​blessings

e.

​preferences

ANSWER:

e

REFERENCES:

Rational Emotive Behavior Therapy

OTHER:

Bloom’s: Remember

Matching

Match the correct description with the appropriate term.​

a.

​When you think you know what others are thinking or how things will turn out–and it’s never good

b.

​A belief that you are undeserving of praise or compliments

c.

​The tendency to assume responsibility for things that are out of your control

d.

​Your internal dialogue

e.

​Thinking you either did the work perfectly or you totally messed up

f.

​Stopping your negative thoughts when they enter your stream of consciousness

REFERENCES:

Cognitive Distortions
Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Remember

21. ​all-or-nothing thinking

ANSWER:

e

22. ​discounting the positive

ANSWER:

b

23. ​assuming the worst

ANSWER:

a

24. ​personalizing

ANSWER:

c

25. ​self-talk

ANSWER:

d

26. ​thought stopping

ANSWER:

f

Completion

27. ​____________________ is intended to focus on cognitive distortions and relearning thought processes as a way to alter negative emotions, to raise self-esteem, and to gain hope for the future.

ANSWER:

Cognitive therapy​

REFERENCES:

Cognitive Distortions

OTHER:

Bloom’s: Remember

28. ​Eliminating “Stinkin’ Thinkin” involves first ____________________, and then correction, of these erroneous thoughts.

ANSWER:

awareness​

REFERENCES:

Thinking Errors

OTHER:

Bloom’s: Understand

29. ​The first principle of REBT states that you are responsible for your own ____________________.

ANSWER:

emotions and actions​

REFERENCES:

Rational Emotive Behavior Therapy

OTHER:

Bloom’s: Understand

30. ​The ABCDE technique is a simple way of remembering the REBT mental process. In this mnemonic, the letter D represents ____________________.

ANSWER:

​Dispute irrational beliefs

REFERENCES:

Rational Emotive Behavior Therapy

OTHER:

Bloom’s: Understand

Subjective Short Answer

31. ​Explain Pavlov’s experiments with dogs and relate the findings of these experiments to stress management.

ANSWER:

Pavlov first introduced a stimulus of food to a dog, and immediately the dog would begin to salivate. Pavlov then introduced a sound simultaneously when he introduced the food and the dog still responded with salivation. Finally, Pavlov introduced the sound without the presence of the food and he found that the dog was conditioned to salivate to the sound alone because it associated the sound with the food. Most experts agree that people are conditioned to a large extent. We respond to stimuli in our environment in learned ways that are almost automatic. However, we can retrain ourselves to respond in ways that are more productive and less stressful.​

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

32. ​Individuals have the capacity to place something between stimulus and response that immediately gives us control over how the situation will affect us. That important element is choice. Describe a personal experience demonstrating how choice can determine the effects of stress.

ANSWER:

​Student answers will vary. The text provides an example to show that in any situation, we have the power to choose our response to what is happening. We do not automatically have to react with anger toward a person who is yelling at us. We have a choice in the matter, and we can choose a different reaction. We can choose to return this person’s anger with our own, or to remain calm, or to turn and walk away.

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

33. ​List and briefly explain each step in the ABCDE technique for examining irrational beliefs that contribute to unnecessary stress.

ANSWER:

The ABCDE technique consists of the following steps:

​

A = Activating event (identify the stressor)

B = Belief system (identify rational and irrational beliefs)

C = Consequences (mental, physical, and behavioral)

D = Dispute irrational beliefs

E = Effect (change consequences)​

REFERENCES:

Rational Emotive Behavior Therapy

OTHER:

Bloom’s: Understand

34. ​From the Thinking Errors section of Chapter 6, describe two thinking error patterns or irrational thoughts that you commonly notice about yourself. Explain how you could change that way of thinking to a more effective and rational way of thinking.

ANSWER:

Student answers will vary. The list of Thinking Errors provides a related rational disputing idea for each item, which students could integrate into a new, more positive way of thinking. They also could incorporate other cognitive techniques described in the text to change habitual ways of thinking.​

REFERENCES:

Thinking Errors

OTHER:

Bloom’s: Understand

35. ​Explain the essence of Viktor Frankl’s comment on the last of the human freedoms.

ANSWER:

​While a prisoner of war in the Nazi concentration camps of World War II, Viktor Frankl came to realize that, regardless of what his Nazi captors did to him, he had the total and complete choice of how to respond. He wrote: “Man can preserve a vestige of spiritual freedom—of independence of mind—even in such terrible conditions of psychic and physical stress….The one thing that can never be taken away is the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.”

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

36. ​How did the research psychologists explain their finding that Olympic bronze medal winners appeared happier, as they stood on the medals podium, than silver medal winners? How does this apply to the rest of us?

ANSWER:

​The researchers found that the silver medal winners tended to compare themselves up to the gold medal winners, thinking, “If only I’d been a second faster, I’d be the best in the world. Now, I’m a loser.” The bronze medalists, on the other hand, tended to compare themselves to all the rest of the competitors. They were thrilled to be on the podium when they could easily have been just one of the many competitors.

​

How you feel depends upon what you say to yourself, especially when comparing yourself to others. When feeling stressed about how little money you have, or how your car is about to fall apart, think bronze and be thankful for what you have.

REFERENCES:

Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Understand

37. ​Describe the benefits of positive self-talk.

ANSWER:

Positive self-talk can improve self-esteem and eliminate the chronic, nagging stress that destroys people from the inside out. Your thoughts generate your feelings. Thinking negative thoughts about yourself affects your self-esteem. The results are negative, stress-producing emotions such as guilt, anger, anxiety, and fear. Conversely, thinking positively about these learning experiences affects your self-esteem similarly, but in a positive way. As a result, your stress-reducing emotions are positive, including happiness, peace of mind, confidence, and self-control. Mental health professionals promote the conscious use of positive self-talk as a powerful force for changing the way individuals think, feel, and act.​

REFERENCES:

Cognitive Techniques That Help Overcome Distorted Thinking

OTHER:

Bloom’s: Understand

38. ​Describe attachment as it is used in the levels of responding approach. Is it an effective or ineffective method of responding to events over which we have no control?

ANSWER:

​Attachment is an ineffective method of responding. Attachment/rightness occurs when we clutch emotionally to ideas, concepts, or situations. We carry the attitude that we are right and that we know what is best for us or someone else. When we attach ourselves to opinions, to ideas, and to how we think things “ought to be,” we find ourselves in arguments. We mistrust people who do not think as we do. We are disappointed when our expectations aren’t met. People who respond with attachment to events tend to become quickly anxious, angry, and fearful. Their need to be right supersedes their desire to be happy. When things aren’t as they ought to be, they get angry and tense. They translate being wrong to a loss of self-esteem.

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

39. ​Describe discovery as it is used in the levels of responding approach. Is it an effective or ineffective method of responding to events over which we have no control?

ANSWER:

Discovery is an effective method of responding. Discovery is based on observation and adds the additional component of learning, of seeking to understand—of discovery. When we respond in this way, we become like the artist, the poet, or the scientist. We observe what is happening, and we seek to find out what we can learn from it. We focus on how this can add to the enjoyment or quality of our experience of the present moment rather than hinder or act as an obstacle. At this level of responding, we live in the questioning mode.​

REFERENCES:

Underlying Theories and Practices

OTHER:

Bloom’s: Understand

40. ​Briefly describe the four-step REBT guidelines by which you can begin taking control of your emotional reactions and thereby minimize emotional suffering.

ANSWER:

​1. Take responsibility for your emotional upsets and distress.

​

2. Identify your “musts.”

• Must #1 is a demand on you

• Must #2 is a demand on others

• Must #3 is a demand on situations

​

3. Determine the reality of your “musts.”

​

4. Upgrade your “musts” to preferences.

REFERENCES:

Rational Emotive Behavior Therapy

OTHER:

Bloom’s” Understand