You choose
What is the recommended “wind-down” period before bed to improve sleep hygiene?
A) 5 minutes
B) 15 minutes
C) 30–60 minutes
D) 3 hours
C- It is not a switch, but a dimmer switch, allowing heart rate and blood pressure to drop gradually, preparing the body for sleep.
Watching TV or surfing social media for 3 hours or more is a healthy way to manage stress?
FALSE
"Agressive"
...Angry
This common stress symptom involves a "thumping" or "racing feeling in your chest?
A rapid heartbeat or palpitations
This simple "anywhere" technique involves breathing deep into your belly rather than your chest.
... Deep breathing or diaphragmatic breathing
Which of these is a healthy way to "vent" or let out stress?
A. Keeping all your feelings inside and not talking to anyone
B. Talking to a trusted friend or writing in a journal
C. Yelling at a stranger or family member
D. Skipping sleep to finish more work
B – Sharing your thoughts or writing them down helps process emotions safely.
“Sleep debt” can be fully “paid back” by sleeping in late only on weekends.
FALSE
"Anxious"
...Fearful
Many people unknowingly do this with their jaw or teeth when they are feeling tense?
Clenching or grinding
This activity involves writing down your thoughts and feelings to "get them out" of your head.
...Journaling
In a group setting, what is the primary benefit of "social support" for stress management?
A. It eliminates the need for individual self-care practices.
B. It provides a "buffer" that can reduce the negative impact of life stressors.
C. It ensures that everyone in the group has the same stressors.
D. It focuses strictly on solving other people's problems for them.
B. research shows that social support acts as a buffer against the negative effects of stress and improves resilience.
Chronic stress can lead to weakened immune system and high blood pressure.
TRUE
"Lonely"
... Sad
Stress often causes the muscles in these two areas to become tight and "knotted" up.
Shoulders and Neck
In this technique, you visualize a peaceful place, like a beach or forest, using all five senses.
...Guided Imagery
Why is physical exercise, like a short walk, helpful for stress?
A. It helps "burn off" nervous energy and improves your mood
B. It makes you too tired to think about your problems
C. It is the only way to lose weight
D. It allows you to ignore your responsibilities
A – Movement releases "feel-good" chemicals in the brain called endorphins.
Exercising releases "feel good" chemicals in our bodies that can improve our mood. And when we feel better, we often make better choices about how to deal with challenges.
TRUE
"Embarrassed"
...Disgusted
This "butterflies" feeling in the stomach happens because stress diverts blood away from this body system.
...the digestive system
This 2-word practice involves tensing a muscle group for 5 seconds and then letting go completely.
Progressive muscle relaxation
What is the goal of "Cognitive Restructuring" in managing stress?
A. To completely stop all thinking during high-stress moments
B. To identify and reframe negative or "distorted" thought patterns into more realistic ones
C. To physically change the environment so no stressors exist
D. To memorize a specific set of relaxation scripts
B. Cognitive Restructuring (often used in CBT) involves identifying "cognitive distortions," like catastrophizing, and reframing them into healthier perspectives.
Ignoring small, daily stressors is the best way to prevent them from becoming big problems.
FALSE: Addressing small problems is better for long-term reduction
Withdrawn
...Angry
This is the name of the "master hormone" released by the adrenal glands during long-term stress.
...Cortisol
This "rule" or technique involves focusing on 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
...the 5-4-3-2-1 Grounding Technique