1. Relaxation is a state of

A. low arousal.
B. high arousal.

C. increased blood pressure.

D. rapid thought processes.

2. To analyze exactly what you do with your time, you need to

A. write down everything that you do in a time inventory.
B. videotape 24 hours of a typical day.

C. buy a daily planner.

D. have a friend observe your work habits.

3. Having confidence and satisfaction in yourself is known as

A. visualization.
B. self-esteem.

C. self-centeredness.

D. self-gratification.

4. Which of the following is an important first step toward developing a personal stress management program?

A. Finding out what creates the most stress for you
B. Learning new skills for relaxation

C. Displacing unwanted stress onto family and friends

D. Observing the fight-or-flight response

5. A neat, organized work space

A. can lower your stress level.
B. isn’t really beneficial.

C. makes it seem like you’re not really working.

D. is nice to look at, but hard to work with.

6. A sound diet will help your body to

A. sleep less deeply at night.
B. feel more stressed.

C. ward off the effects of temporary stress.

D. increase flexibility.

7. Progressive muscle relaxation is a technique used for

A. falling asleep.
B. becoming aware of tension in muscles.

C. prepping surgery patients.

D. raising blood pressure.

8. To achieve a low state of arousal, you need to

A. control breathing, thoughts, and tension within the muscles.
B. check your blood pressure regularly.

C. seek professional counseling.

D. increase your anxiety and breathe heavily.

9. Once you’ve determined your long- and short-term goals, you can use a _______ to determine how to best use your time.

A. filing system
B. tickler file

C. monthly calendar

D. to-do list

10. A person who drinks a few glasses of wine every day to relax is

A. handling his or her stress very well.
B. distracting him- or herself from the real problem by keeping busy.

C. concealing his or her symptoms temporarily.

D. not drinking enough to cure the problem.

11. To limit your telephone time at work, you can

A. ignore your messages—people with important messages will call back.
B. have a coworker answer your phone.

C. limit the conversation to work-related issues.

D. unplug the phone.

12. A good strategy for managing emotional stress is

A. telling yourself you can’t handle the problem.
B. recognizing that most problems are temporary and manageable.

C. reminding yourself how many times you’ve failed before.

D. ignoring the stress until it reaches an unbearable state.

13. A good strategy for managing social stress is

A. avoiding eye contact.
B. being hostile to the party involved.

C. using low-stress situations to prepare for more stressful situations.

D. getting yourself tensed up for a fight.

14. Which of the following is a direct benefit of practicing relaxation techniques?

A. Less stress and anxiety
B. Cardiovascular strength

C. A faster heart rate

D. Greater muscle tension

15. What are the four basic facets to a personal stress management program?

A. Body work, mental work, spiritual work, and vacations
B. Warm-up, cooldown, aerobics, and calisthenics

C. Confidence, dependability, accessibility, and eye contact

D. Fitness, nutrition, relaxation, and self-esteem

16. Which of the following is an example of concealing symptoms of stress by reducing your body’s sensitivity to the symptoms?

A. Arousal reduction
B. Drug and alcohol use

C. Breathing

D. Autogenic training

17. You should complete your A priorities

A. during your peak waking hours.
B. during your low-energy hours.

C. only after your B priorities have been completed.

D. after everyone else has retired for the evening.

18. Which of the following statements is good advice to follow when participating in relaxation training?

A. The setting should be a well-lit room.
B. Wear tight-fitting clothes.

C. Sit in a semireclined position with your head and neck well-supported.

D. Have a radio playing softly in the background.

19. If you have too many tasks to complete at work, you should

A. take a deep breath and start at the top of the pile and work your way down as quickly as possible.
B. complain to your boss that it’s an unreasonable amount of work.

C. decide for yourself what is the most important, then get started.

D. ask your boss to prioritize assignments.

20. An example of a long-term goal is

A. getting your hair done at your favorite salon.
B. traveling to Europe.

C. finishing a term paper.

D. reading a biography.