Stress Management and Psychological Adjustment Exam Questions and Answers

This set of test questions is a general proficiency assessment paper for working people, college students, and grassroots psychological service workers. The full score is 100 points, and 60 points are qualified. The attached answers are the reference conclusions of three mainstream systems that integrate cognitive behavioral therapy (CBT), mindfulness-based stress reduction therapy (MBSR), and local cultural adjustment. There is no unique standard answer, and any adjustment plan that meets your own adaptability can be regarded as correct.

Don’t think that the test questions are all based on paper. I have been providing enterprise EAP services for almost 6 years. 80% of the scenarios in this set of questions are taken from real consulting cases, and even many of the options are pitfalls that visitors have actually stepped on.

True or False questions (5 points each, 20 points in total)

1. "The greater the pressure, the greater the motivation" is a completely correct concept of career motivation.

Reference answer:×

Ten years ago, many corporate HRs might have been right. Now the academic circles have actually reached a basic consensus - only when the pressure is within the controllable range of the individual and there is clear positive feedback after completing the task, it will be transformed into motivation. If you have been working overtime for a month continuously and your boss still uses this sentence to criticize you, that is not motivation, but the last straw that breaks your heart. Of course, there are a small number of people with high achievement motivation who can indeed break through the upper limit under high pressure. We do not deny the adaptability of this concept to such groups, and there is no need to kill them with a stick.

2. When physical reactions to stress occur (such as headaches, insomnia, hand tremors), the first priority is to take painkillers/sleeping pills to cope with it.

Reference answer:×

Last month, a girl who worked as an auditor came to me and said that she had been taking ibuprofen for three consecutive months when she had a headache, which made her vomit. In fact, when she had a headache for the first time, she only had to stop and do 478 breaths for 3 minutes to lower her cortisol. Carrying it on would only turn acute stress into chronic stress. Of course, if you have been diagnosed with stress migraine, it is also right to take medicine as prescribed by your doctor. The core of this option is that it is not advisable to "carry it on" and don't use your body as a weapon.

3. Talking about your stress to the people around you will definitely increase the psychological burden on the other person, so it is best to hold back your emotions yourself.

Reference answer:×

This point is actually quite controversial. People with a strong sense of boundaries do feel that accepting negative emotions is a burden. However, for your family and close friends, moderate talk will bring them closer to each other. As long as you don’t treat each other as an emotional trash can and complain about the same thing over and over again. If you really don’t want to talk to an acquaintance, it’s totally fine to talk to a professional psychological counselor.

4. Moderate-intensity aerobic exercise is recognized as an effective stress conditioning method.

Reference answer:√

Some people also argue that I don’t like sports, so I can’t relieve my stress? Of course not. This conclusion is a universal result based on statistics from a large sample. If you think playing with cats, playing with Lego, or visiting the vegetable market is more useful than running, you can follow your own habits. A universal conclusion does not mean that everyone must be forced to abide by it.

Multiple choice questions (6 points each, 30 points in total)

1. Which of the following situations is an “amygdala hijack” state?

A I was a little nervous before giving the report. I arrived at the venue 30 minutes in advance to familiarize myself with the process.

B After being scolded by a customer in public, his mind went blank and he couldn't come up with anything to refute for a long time.

C After working overtime for a week, I recovered after sleeping for 12 hours on the weekend.

D. Drinking coffee and listening to music while working on projects makes me more efficient than usual.

Reference answer: B

What is amygdala hijacking? To put it bluntly, your emotional brain takes over your body and your rational brain goes offline. Just like when you are scolded, you have forgotten all the response skills you prepared and will only freeze or get angry. Don't force yourself to make a decision at this time. Take a deep breath for 5 minutes before speaking. That's right.

2. Which of the following stress conditioning modalities has the highest long-term effectiveness?

Watch 2 hours of short videos while playing A emo

B 3 times a week, 30 minutes of aerobic exercise each time

C. Drink 3 bottles of cold beer to relieve stress when you are stressed.

D Keep all dissatisfaction in your heart and forget about it after a while

Reference answer: B

Of course, some people say that I just like to decompress short videos, is that okay? Of course, it’s okay for short-term emergencies, but will you feel more empty after finishing it? When brushing, the focus is diverted, but the source of stress is still there. The benefit of exercise is that it can directly reduce the cortisol level in the body and secrete endorphins, which relieves stress from a physiological level and is more cost-effective in the long run. By the way, some people now say that mindfulness is an IQ tax. There are indeed differences in academic circles on this point. Some studies say that mindfulness for 8 consecutive weeks can significantly reduce anxiety levels. Others say that for people with high mobility, mindfulness will make them feel that it is a waste of time. It is not as useful as running two laps, and there is no need to force yourself to adapt to methods that others find useful.

3. Which of the following types of stress is considered “chronic stress”?

A I will take the CET-4 test next week and stay up late for 3 consecutive days to memorize

B has been under the leadership of PUA for six months in a row. Going to work every day feels like visiting a grave.

C When I was working on a project, I worked overtime until early morning for 3 days in a row.

D I was depressed all afternoon after losing my phone.

Reference answer: B

Don’t take chronic stress seriously. If you stay in this state for a long time, the risk of high blood pressure, depression, and weakened immunity will increase exponentially. If you really encounter this situation, changing the environment is more effective than any adjustment method.

4. Which of the following thoughts belongs to the "absolute thinking" mentioned in cognitive behavioral therapy?

A The project did not go well this time. I may need to adjust my working methods.

B I must do everything perfectly, otherwise I will be useless

C I got scolded today. Maybe the leader is in a bad mood today.

D I didn’t do well in the exam this time, just try harder next time

Reference answer: B

Many professionals and top academics tend to fall into this trap. In fact, there are not so many "musts" and "shoulds" in the world. Allowing yourself to make mistakes can reduce a lot of unnecessary pressure.

5. What is the least recommended thing to do when you have an emotional breakdown due to stress?

A Find a place where no one is and cry for 10 minutes

B Do box breathing for 5 minutes to calm down.

C slapped the table with the boss on the spot and proposed resignation.

D Call a friend to complain

Reference answer: C

It’s not that you can’t resign, it’s just that 90% of the decisions you make when your emotions are high will be regretted. If you really don’t want to work anymore, you can wait until your emotions calm down before writing your resignation letter. At least you can get the year-end bonus, right?

Subjective questions (50 points in total)

1. Case analysis question (20 points): Li Nan, a 30-year-old product manager at an Internet company, recently followed up on three projects at the same time. He worked 14 hours a day and suffered from insomnia for two consecutive weeks. Last week, when he had a quarrel with the R&D team, he suddenly broke down and cried. He felt that he could not do anything well and had thoughts of leaving his job. Please give 3 practical adjustment suggestions and explain the reasons.

Reference points for scoring:

The scoring points are not that hard. For example, it is definitely no problem to bring up the idea of ​​​​physiological adjustment first. After all, in a state of chronic stress, the rational mind cannot be turned on. It is better to get enough sleep first than to talk about anything else. There was a product manager who had to change the requirements and wrote the core logic wrong. Instead, he worked for three more days, which was not worth the loss. Then it would be better if you can mention adjusting irrational cognitions. For example, don't always feel that "this matter can't be done without me." If you really let go and give some to colleagues, there is a high probability that the sky will not fall. The CBT school will suggest that you correct the absolute thinking of "I must do everything well." The positive psychology school will suggest that you take the initiative to ask your leader to apply for additional manpower. Both ideas are correct. Finally, don’t forget to leave some “useless time”. Don’t schedule your schedule to be more full than the CEO of a listed company. Spending 10 minutes a day in a daze can help you relax your tight strings.

Oh, by the way, when answering a question before, a candidate wrote "It is recommended that Li Nan play script killing every Friday after get off work." We also gave full marks because there was no room for entertainment in his previous life. As long as it is an activity that allows him to escape from the work scene and gain a sense of pleasure, it is effective. It does not have to be "politically correct" stress relief methods such as meditation and mindfulness.

2. Practical design question (30 points): Please combine your own stress scenarios and design a one-week stress adjustment plan that can be implemented. The corresponding scenarios, specific operations, and expected effects must be clearly defined.

Reference points for scoring:

The most taboo thing is to copy the "perfect stress relief plan" on the Internet. For example, if you don't like to exercise, don't write "run 5 kilometers every day." There is a high probability that you won't be able to stick to it. You can just write "take a detour for 10 minutes on the way to get off work every day and watch the cats fight on the roadside." In addition, it is necessary to distinguish between short-term emergencies and long-term adjustments: for example, if you encounter acute pressure to catch up on a temporary project, use quick methods such as 5-minute box breathing and chewing gum. For long-term chronic pressure, you should arrange regular vacations and cultivate hobbies. Another very important point is not to avoid the source of stress: If your stress comes from conflicts with your partner, meditating by yourself every day is useless. It is better to take half an hour to have a good chat with each other to solve the fundamental problem.

There was a plan submitted by a sales candidate who was particularly interesting: he went downstairs to buy a cup of iced American food on Monday and Wednesday at noon and walked for 20 minutes, went to have a hot pot after get off work on Thursday, and went to the vegetable market with his parents to buy food on Sunday. According to actual tests, he persisted for a month, and his performance did not drop, but his anxiety score dropped by 40%. It is much more practical than the plan that is full of meditation, reading, and fitness every day.

Finally, let me make a digression. When we judged the papers, we met several people who got perfect scores. When they were really stressed, they still only managed to do it. So it really doesn’t matter how many questions you took in this set of questions. If you can remember even a small method and use it next time when the pressure comes, it will be better than anything else. After all, stress management is not about exams, but about living a more comfortable life.