Understanding stress
5 times points value bonus.
What are the four stages of adjustment missionaries often go through? Pg 52
Anticipation, Discovering the Unexpected, “I Can Do This,” Emotional Self-Reliance.
What is a recommended activity to help manage stress during the “Discovering the Unexpected” phase? Pg 18 & 54.
Engage in relaxing or refocusing activities like deep breathing and/or short breaks.
7 Times point value Bonus...
What are the 4 levels of stress? Page 6
1-2 Green
3-4 Yellow
5 Orange
6-7 Red
How is the Transition Skill used in journal writing, and what are the three transition words used in journaling? Pg 10-11
The Transition Skill helps turn negative experiences into positive reflections of hope; the three words are “however,” “nevertheless,” and “even though.”
When doing deep breathing, how long should you inhale? (p. 19)
Double bonus if you know how long to hold the breath and how long to exhale.
A: 4 counts.
B: 7 counts to hold and 8 counts to slowly breath out of your mouth.
If you choose to take a nap to manage stress then how long is AML suggesting to nap? Pg 26
Bonus question: Define what is a power nap?
20 minutes.
What skill helps you deal with stressful thoughts by noticing and identifying the thought? Pg 20
Thought reframing by talking back to negative thinking.
How can labeling your emotions help during missionary life? Pg 17
Helps understand feelings and respond intentionally rather than reactively.
What is the best approach if you are in the orange category, and what number is Orange? Pg 6
5, Talk to someone immediately then Use coping skills like journaling, thought replacement, or taking a short break to restore balance.
What is the name of the app missionaries are encouraged to use for mindfulness?
Mindfulness Coach
What is the Anticipation skill, and how is it used? Pg 52
You put something in your schedule to look forward to so it will create a natural high of endorphins. Look forward to something.
Double Jeopardy. Doubles the points!!
What is Thought Replacement, and what does AML suggest to do? Page 18
Triple points if you can name all three suggestions.
1.memorize scripture, 2.sing primary song, hymn or 3. focus on serving others.
According to the manual, why should you be kind to yourself during adjustment? Pg 20
Everyone makes mistakes; self-kindness supports emotional resilience. give yourself grace.
What is Thought Replacement, and how can it be used to adjust to missionary life? Pg 8, 18
Recite memorized scripture, sing a song, or Focus on serving someone.
Double Jeopardy
What is the difference between control Vs Surrender Pg 19
Control says I'm in charge vs Surrender states God is in charge and I turn it over to him.
How does the manual suggest you react to unexpected stress by expecting the unexpected? Pg 53
Focus on what you can control and examine your expectations which will help you be more receptive to change.
What is and how is the Transition skill used? Page 20
Double points bonus if you can name the three transition words.
Transition skill is used to talk back to the negative thinking.
The three transition words are However, even though, and Nevertheless
Double Jeopardy
What is the Prediction skill and how is it used. Page 17
Predicting that something will be hard, so we are prepared and not caught off guard. Plan for the worst and hope for the best.
How many gratitude statements are encouraged in the gratitude journal? Pg 20
Double bonus points if you can identify how many gratitude statements were suggested in addition to the AML suggestion.
1. 5 gratitude statements.
2. 12 statements: 5 about yourself, 4 about your companion, 3 about your mission.
Very hard question triple jeopardy
What is Psycho-Somatic and how does it impact adjusting to missionary life?
You experience Physical symptoms to let you know there is an emotional worry you have that God is encouraging you to manage and deal with. Once you deal with the emotional worry then the physical symptom will leave.
Why is emotional self-reliance important for missionaries? Pg 52-53
Take life one step at a time and be kind to yourself. It helps you trust yourself and your abilities to handle challenges.
Why is taking time for short mental breaks recommended? Pg 20
It reduces stress, restores energy, and improves focus.
What role do feelings of gratitude play in stress management? Pg 20
Gratitude helps shift perspective, increases positivity, and introduces humility while reducing stress.
In the Dashboard/Reservoir theory, what and how is it used to manage stress while adjusting to missionary life. Pg 7
Check and balance fillers vs drains and check your speed. Avoid running faster then necessary.
What is reflective/active listening and how can it be used to adjust to missionary life? Pg 7
This is when you say back what the person has said to you ...So what I heard you saying is.. without interpretation. It provides validation