HEP 3400 Exam 3 – Flashcards
101 test answers
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What are some of the behaviors of a Co-Dependent personality?
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1) External referencing 2) Lack of emotional boundaries 3) Impression management 4) Mistrust of one's own perceptions 5) Martyr syndrome 6) Lack of spiritual health
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Discuss the Help-Hopeless personality.
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• Locus of Control • Internal vs. External
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What are the characteristics of a Hardy Personality?
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1) Resiliency 2) Commitment 3) Control 4) Challenge
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Describe a sensation seeker. Type R Personality
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• People who examine the odds, take calculated risks and live life to the fullest with confidence, self-efficacy, courage, optimism, and creativity
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How does one raise and maintain self-esteem?
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1) Connectedness 2) Uniqueness 3) Power (empowerment) 4) Models (mentors)
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Ways to Boost Your Self-Esteem
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1) Disarm the negative critic 2) Give yourself positive affirmations 3) Avoid self-guilt and "should haves" 4) Focus on you and your identity 5) Avoid comparisons 6) Diversity your interests 7) Improve your connectedness 8) Avoid self-victimization 9) Reassert yourself before and during stress
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The Bottom Line-Defense
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1) The focus of action 2) The practice of living consciously 3) The practice of self-acceptance 4) The practice of self-responsibility 5) The practice of self-assertiveness 6) The practice of living purposely 7) The practice of personal integrity
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What is Art Therapy?
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It is Non-verbal communication, everything put on paper means something, ever color used, every mark, and everything is a message from the unconscious mind to express something valuable. It is based on the premise that many thoughts, feelings, and insights are verbally inexpressible.
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2. American Art Therapy Association describes Art Therapy
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"the use of art in a creative process to provide the opportunity for a nonverbal expression and communication in which to reconcile and foster self-awareness and personal growth."
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Professional roots originated in whose works?
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Margaret Naumburg began to use the term "Art Therapy" in the late 1940's.
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What decade did Art Therapy emerge as a discipline?
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1960's
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What are the goals of Art Therapy?
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1. To provide a means for strengthening the ego, better sense of identity through discovery of personal interests and growth issues. 2. To provide a cathartic experience: to let emotions that have an immobilizing effect be released in the physical act of creating personal expression through art. 3. To provide a means to uncover anger: to employ the use of colors and shapes to express and detect feelings of aggression. 4. To offer an avenue to reduce guilt: by conveying inner thoughts of past feelings and behavior associated with the guilt process. 5. To facilitate impulse control: to allow freedom of self-=expression, rather than its repression, through a positive behavior. 6. To help patients/clients use art as a new outlet during incapacitating illness: to use art as a tool to strengthen the mind-body connection by using various art media to augment the imagery aspect of self-healing.
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Red:
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Passion (anger/love)
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Orange
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Change
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Yellow
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Energy
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Green
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Happiness
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Blue
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Happiness
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Purple
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Spiritual nature
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White
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Fear/hope
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Black
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Fear/power
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Gray
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Indecisiveness
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5. What art medium is thought to best elicit emotions and feelings for non-verbal self-expression?
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Art therapists generally agree on Colored Pastels, but Siegel advocates crayons,
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6. What are the many clinical uses of Art Therapy?
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War Veterans, Anorexics, Abused children, Cancer patients, Children of U.S. Soldiers, others....
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What are some of the illustrative themes used in Art Therapy
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o Self-portrait o Two fantasy animals o Close your eyes and draw a line...then open o Healing images o Mental image: Peaceful image, How you feel right now, Dream image o Draw anger and/or fear o Draw anything you'd like
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Discuss the importance of Humor in daily life.
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1) Decreases muscle tension 2) Decreases resting heart rate, blood pressure 3) Decreases emotional stress (anxiety) 4) Increases neuropeptides (endorphins) 5) Increases immune system integrity 6) Increases overall sense of well-being
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List some of the various types of humor discussed in the text...
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1) Parody (self-parody) 2) Satire 3) Slapstick humor 4) Absurd/Nonsense humor 5) Double Entrendre 6) Black humor 7) Irony 8) Dry humor 9) Bathroom humor 10) Sarcasm
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What are some of the steps that one can take to initiate humor therapy?
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1) Don't take life (or yourself) TOO seriously 2) Find one humorous thing a day 3) Improve your imagination and creativity 4) Start a joke/cartoon collection 5) Lean to hyper-exaggerate when telling a story 6) Build a humor library and start a tickler notebook 7) Seek a host of humorous venues 8) Access your humor network (friends) 9) Improve your self-esteem
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What is humor therapy used for as a coping technique?
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1) As a defense mechanism, humor decreases anxiety and increases pleasure 2) Humor helps crack open the right side of the brain to gain a wider perspective on things so we can laugh at ourselves. 3) Humor (e.g., joy, mirth, happiness) balances out common feelings of fears and frustrations
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Three factors must occur for humor to register in the mind:
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1) Sources that act as potential stimuli (e.g., a pie thrown in the face) 2) The interpretation of the stimuli (perceiving a whip-creamed face as funny) 3) Behavioral response: Laughter, smiling
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Theories of Humor:
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1) Superiority Theory (emotion-based theory) 2) Incongruity Theory (cognitive-based theory) 3) Release/Relief Theory (physical/body-based theory) 4) Divinity Theory (spirit-based)
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Senses of Humor:
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1) Conventional Sense of Humor 2) Life of the Party Sense of Humor 3) Creative Sense of Humor 4) Good Sport Sense of Humor
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The Basics of Communication skills:
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to be a good communicator, one must not only express thoughts and feelings in understandable words, but also listen, clarify, and process information as it is intended.
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1) Schismogenesis:
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A term coined by Deborah Tannen suggesting that when we are stressed, we exaggerate our own communication style.
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2) Metamessages:
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Indirectness of one's actual intention to communicate. Result: People don't say what they mean.
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Verbal Communication
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1) Encoding 2) Decoding 3) Sapir-Whorf Hypothesis
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Describe the many styles of non-verbal communication 1) Physical Elements
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a) Touch b) Emblems/Illustrators (OK sign) c) Affect Displays d) Regulators (used to manipulate conversation through nonverbal gestures) e) Adaptors f) Paralanguage
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2) Nonphysical Elements
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a) Territorial Space b) Clothing c) Body language can be more revealing than the spoken word. Studies who that people trust body language more than verbal communication.
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What are the conflict resolution styles and what is the hardest to resolve?
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Ego conflict
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1) Types of Conflict: Knowing the type of conflict you are in may help to resolve it.
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a) Content conflict b) Value(s) conflict c) Ego conflict* (a) *Thought to be the hardest to resolve
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2) Conflict Management Styles
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a) Withdrawal b) Surrender c) Hostile Aggression d) Persuasion e) Dialogue
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What are some of the key elements involved in effective listening?
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1) Assume the role of a listener 2) Maintain eye contact 3) Avoid word prejudice 4) Use minimal encouragers 5) Paraphrase what was said 6) Ask questions to improve clarity 7) Use empathy to reflect and share feelings 8) Provide feedback (if requested) 9) Summarize content 10) Turn off your cell phone
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Withdrawal:
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walking away from an argument
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Surrender:
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Give in or give up, similar to withdrawal, using avoidance of a negative conflict.
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Hostile Aggression:
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Form of intimidation to manipulate others into submissive agreement.
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Persuasion:
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An attempt to alter another persona's attitude or behavior. Can be positive or negative.
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Dialogue:
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Verbal exchange of opinions, attitudes, facts, and perceptions that opens the doors to greater understanding of the nature of the problem. (Thought to be the best because all parties are allowed to contribute.)
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What are some of the steps to enhance communication skills?
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1) Speak with precision and directness 2) Enhance your vocabulary 3) Use appropriate language 4) Attack issues, not people 5) Avoid putting people on the defensive 6) Avoid third party communicators 7) Avoid information overload 8) Validate your assumptions 9) Resolve problems when they arise
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Addiction to communication technology:
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Cell phones, text messaging, email...
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Emblems/Illustrators:
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giving the "OK" sign to someone as nonverbal communication
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What does the "Sapir-Whorf" hypothesis suggest?
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That our perception of reality is based on the limits of our vocabulary.
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When verbal and nonverbal language seem to contradict each other, which one is most believed?
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Nonverbal
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Regulators:
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Often used to manipulate a conversation through nonverbal gestures
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1. What is social engineering
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A coping strategy in which a person begins to rearrange his or her daily/weekly schedule to accommodate urgent responsibilities and daily interruptions so that stress is minimized. Often called the path of least resistance. Social engineering is considered by some an aspect of time management.
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2. What is the Pareto Principle?
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Also known as the 80/20 Rule, this time management technique prioritizes tasks by the satisfaction factor.
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3. What are the 3 P's and C's?
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a. Three C's: Clocks, Calendars, Completion. b. Three P's: Planning, Priorities, Pacing
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Personality 1. Type A:
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time conscious (aggressive) personality that, in terms of time management, rushed to meet deadlines.
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2. Workaholism:
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exhibits good time-management skills with excessive hours devoted to work, often at the expense of other responsibilities
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3. Technophile:
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Spends hours with their computers, but time runs out for other important responsibilities.
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4. Time juggler:
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someone who multitasks, over books, and double-books oneself and bargains for time, often dropping responsibilities in the process.
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5. Procrastinator:
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someone who employs diversions and avoidance techniques rather than tackling a host of responsibilities.
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6. Perfectionist:
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A person who is obsessed with the details of every task, aiming for quality, yet ho ends up getting caught up with the details and missing the whole picture.
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a. Prioritization:
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the first of 3 aspects necessary in effective time management, for which tasks are given priority for completion.
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b. ABC Rank Order Method:
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prioritized by order of importance
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c. Important vs. Urgent Method:
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Tasks are categorized.
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d. Boxing:
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Scheduling technique used in time management for which the day is divided into 3 to 5 hour chunks of time devoted to accomplishing big projects.
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e. Time-Mapping:
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Time management technique - Breaking down the day into 15 to 30 minute segments and assigning a task or responsibility to each segment.
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f. Clustering:
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Scheduling technique use in time management for which errands are grouped by location.
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6. Scheduling:
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The second of three aspects necessary in effective time management, for which prioritized tasks are scheduled for completion. Matching a specific task or responsibility with a designated time period in which to accomplish it. What additional time-management ideas are suggested in your text?
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7. The primary purpose of time management is to.....?
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To assist in prioritization scheduling, and execution of daily sensibilities to a level of personal satisfaction. Effective time management does not mean you have more time; it means you make better use of the time you have.
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o What are the purposes of massage therapy?
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? To create harmony between the body, mind, and spirit. The purpose of releasing muscle tension and increasing physical comfort of musculature and surrounding joints.
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o What are the uses of massage?
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1. Stimulate growth in premature babies 2. Connective tissue massage aids in reducing resting heart rate, skin resistance, and muscle tension. 3. Beneficial in reducing the symptoms associated with anxiety. 4. Produced mood enhancement 5. Reduces visual strain 6. Increases salivary immunoglobulin, which may enhance immune function. 7. Significant effect on serum levels of beta0endorphins and B-lipoproteins. 8. Reduction in blood pressure
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Shiatsu:
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A type of massage, also known as acupressure, in which pressure is placed on various points to release blocked energy and promote relaxation.
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Swedish Massage:
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The most common and well known type of massage in Western culture that uses a variety of hand motions to relieve the tension for muscle tissue, often expressed as knots.
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Rolfing:
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Deep tissue massage created by Ida Rolf to promote better posture by working with the soft connective tissue around and between muscles. The hardest of all massage techniques.
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Myofascial Release:
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Deep tissue massage created by John Barnes to release tension by working with the myofascial (soft connective) tissue. It is a three dimensional application of sustained pressure and movement into the fascial system in order to eliminate fascial restrictions and facilitate the emergence of emotional patterns and belief systems that are no longer relevant.
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Sports Massage:
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A combination of Swedish massage, shiatsu, and some type of deep tissue body work now popular among professional and amateur athletes.
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1) Discuss the benefits of exercise.
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a. Decreased resting heart rate b. Decreased resting blood pressure c. Decreased rate of breathing d. Quicker return to homeostasis e. Decreased muscle tension f. Better quality sleep g. Increased immune system h. Decreased cholesterol i. Decreased triglycerides and body fat j. More bone density k. Better tolerance to heat l. Efficiency of the heart m. Slows aging effect n. More muscle tone
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2) What are the differences in aerobic and anaerobic exercise?
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Anaerobic exercise is important for muscle strength and toning. Aerobic exercise is a rhythmic physical work using a steady supply of oxygen delivered to working muscles for a continuous period of not less than 20 minutes.
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3) Explain Intensity, Frequency and Duration. Intensity:
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The physical challenge (stress) placed on a specific physiological system for exercise.
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Frequency:
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The number of exercise sessions per week; the ideal number is three.
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Duration:
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The length of time involved in one exercise session. Ideal number is 30 min in the target zone not including warm up and cool down.
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4) What are the emotional health benefits of exercise?
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Beta Endorphin Rush (the runner's high)
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5) What should be included in designing a fitness program?
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a. Start cautiously and progress moderately b. Pick an activity you REALLY enjoy c. Select time of day to exercise d. Exercise sing the right clothes and equipment e. Initiate a strong support group to exercise with f. Set personal fitness goals for yourself g. Take caution to prevent athletic injuries
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Water soluble (Vitamin C and all of the B vitamins):
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Water soluble vitamins are vitamins that our bodies do not store. These vitamins dissolve in water when they are ingested, then go in to the blood stream. The body keeps what it needs at that time, and excess amounts are excreted in the urine. Since they can't be stored, everybody needs a continuous supply of water soluble vitamins in order to stay healthy
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Fat Soluble (Vitamins A, D, E and K):
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Fat soluble vitamins are those that are normally stored in the body. When these vitamins are ingested, they dissolve in fat. In a person with a healthy digestive system, the body uses what it needs at that time and stores the rest for future use. Since people with cystic fibrosis often have pancreatic insufficiency and do not digest or store fats properly, the excess is not stored but excreted in the stool. Due to this, people with cystic fibrosis need a continuous supply of fat soluble vitamins just as they do with water soluble vitamins.
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What is the primary function of carbohydrates?
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Carbohydrates serve several biochemical functions: Monosaccharides are a fuel for celular metabolism. Monosaccharides are used in several biosynthesis reactions. Monosaccharides may be converted into space-saving polysaccharides, such as glyocogen and starch. These molecules provide stored energy for plant and animal cells. Carbohydrates are used to form structural elements, such as chitin in animals and cellulose in plants. Carbohydrates and modified carbohydrates are important for an organism's fertilization, development, blood clotting and immune system function.
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What is the primary function of fats in the body?
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The main function of fats in the body is to provide energy: By supplying energy, fats save proteins from being used for energy and allow them to perform their more important role of building and repairing tissues. Fats on oxidation provide almost twice as much energy as that given by carbohydrates.
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What is the primary functions of protein in the body?
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1.the primary functions of proteins include building and repairing of body tissues, regulation of body processes and formation of enzymes and hormones. 2.Dietary protein regulates metabolism and fluid balance.
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Why is water important in the body?
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Water is your body's most important nutrient, is involved in every bodily function, and makes up 70- 75% of your total body weight. Water helps you to maintain body temperature, metabolize body fat, aids in digestion, lubricates and cushions organs, transports nutrients, and flushes toxins from your body.
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Explain free radicals.
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Free radicals are atoms or groups of atoms that have one or more unpaired electrons. They are a normal part of everyday life, and are produced during activities like exercising or digestion (when our bodies convert food into energy). Free radicals are highly reactive, but our bodies have a natural defense system, so in small numbers, they are not a big problem. However, exposure to certain environmental factors like pollution and UV radiation can also trigger the formation of free radicals. An abundance of unchecked free radicals may, over time, impact overall health. Antioxidants are compounds in foods and beverages that can help scavenge free radicals, reducing their activity and supporting health. Vitamins C, E and A (as beta-carotene), and the mineral selenium, as well as certain plant nutrients (such as polyphenols) can act as antioxidants.
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Surya Namaskar is referred to as:
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the "Salute to the Sun" warm-up exercise
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13) Explain the effects of stress and a poor diet has on the metabolism of our bodies?
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Most Western diseases that slowly get us sick—heart disease, diabetes, stroke—are worsened by stress. Chronic illnesses like rheumatoid arthritis and depression often flare up during repeated instances of stress. This makes coping with stress a critical part of how well we live.
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What are some of the nutritional needs for women?
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...
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Ginger
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It is known to promote energy circulation in the body while positively increasing the body's metabolic rate.
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Ginseng
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American ginseng is used for stress, to boost the immune system, and as a general tonic and stimulant. American ginseng is often used to fight infections such as colds and flu. There is some evidence that it might help prevent colds and flu and make symptoms milder when infections do occur.
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Ginkgo
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Ginkgo is gaining recognition as a brain tonic that enhances memory because of its positive effects on the vascular system, especially in the cerebellum. Ginkgo works as a blood thinner to increase blood flow to the brain and blood vessels that supply organ systems. It also increases metabolism efficiency and boosts oxygen levels in the brain which uses twenty percent of the body's total oxygen.
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Licorice
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Licorice is used for various digestive system complaints including stomach ulcers, heartburn, colic, and ongoing inflammation of the lining of the stomach (chronic gastritis). Some people use licorice for sore throat, bronchitis, cough, and infections caused by bacteria or viruses.
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