Stress & Anxiety Quiz

Question 1

The 'fight-or-flight' response is triggered by the body's stress system. Which part of the brain initiates this response?

Accepted Answer

The amygdala

Answer

The prefrontal cortex

Answer

The hippocampus

Answer

The cerebellum

Question 2

Cortisol is often called the 'stress hormone.' Which glands produce it?

Accepted Answer

The adrenal glands

Answer

The pituitary glands

Answer

The thyroid gland

Answer

The pancreas

Question 3

What distinguishes acute stress from chronic stress?

Accepted Answer

Acute stress is short-term and often beneficial (e.g. before a performance); chronic stress is persistent and harmful to health over time

Answer

Acute stress is caused by physical threats; chronic stress is caused by psychological threats only

Answer

Acute stress only affects the mind; chronic stress only affects the body

Answer

Acute stress triggers the relaxation response; chronic stress triggers the fight-or-flight response

Question 4

Mindfulness-based stress reduction (MBSR) was developed by which researcher?

Accepted Answer

Jon Kabat-Zinn

Answer

Aaron Beck

Answer

Martin Seligman

Answer

Albert Ellis

Question 5

Deep breathing exercises reduce stress partly by activating which nervous system?

Accepted Answer

The parasympathetic nervous system

Answer

The sympathetic nervous system

Answer

The somatic nervous system

Answer

The central nervous system

Question 6

Generalised Anxiety Disorder (GAD) is characterised by:

Accepted Answer

Persistent, excessive worry about multiple areas of life that is difficult to control, lasting at least 6 months

Answer

Sudden, intense episodes of fear with physical symptoms (panic attacks)

Answer

Intense fear of specific objects or situations

Answer

Recurrent intrusive thoughts and compulsive behaviours

Question 7

The 4-7-8 breathing technique involves inhaling for 4 counts, holding for 7 counts, and exhaling for 8 counts. Why is a longer exhale particularly important?

Accepted Answer

Longer exhales activate the parasympathetic nervous system more strongly than inhalation, promoting relaxation

Answer

Longer exhales increase carbon dioxide levels, which improves focus

Answer

Longer exhales ensure more oxygen reaches the brain during stress

Answer

The specific ratio of 4-7-8 triggers the release of serotonin directly

Question 8

Which evidence-based therapy is widely considered the gold-standard treatment for anxiety disorders?

Accepted Answer

Cognitive Behavioural Therapy (CBT)

Answer

Psychoanalysis

Answer

Humanistic therapy

Answer

Eye Movement Desensitisation and Reprocessing (EMDR)

Question 9

Exercise is well-documented as a stress and anxiety reducer. What neurochemical change does regular aerobic exercise produce that contributes to improved mood?

Accepted Answer

It increases endorphins, BDNF, serotonin, dopamine, and reduces cortisol

Answer

It dramatically increases dopamine only

Answer

It only reduces cortisol without increasing feel-good chemicals

Answer

It increases adrenaline, which improves alertness and reduces anxiety over time

Question 10

Chronic stress can suppress the immune system. Which of the following is a well-documented effect of prolonged stress on immunity?

Accepted Answer

It slows wound healing, reduces vaccine effectiveness, and increases susceptibility to infections

Answer

It permanently destroys T-cells and B-cells

Answer

It only affects immunity in people over 60

Answer

It strengthens the immune response by keeping it in a constant state of readiness

Question 11

Social connection is a powerful buffer against stress and anxiety. What is the term for the physiological stress-reducing mechanism triggered by social support?

Accepted Answer

The tend-and-befriend response

Answer

The placebo effect

Answer

The social bonding hypothesis

Answer

The safety signal response

Question 12

Which physical symptom is commonly caused by stress and anxiety through muscle tension?

Accepted Answer

Tension headaches and muscle pain (particularly in the neck, shoulders, and jaw)

Answer

Improved coordination and balance

Answer

Improved digestion and reduced acid reflux

Answer

Lower sensitivity to pain

Question 13

The 'negativity bias' in human cognition refers to what tendency, and how does it relate to stress and anxiety?

Accepted Answer

The tendency to pay more attention to and be more affected by negative experiences than equally intense positive ones, amplifying perceived threats

Answer

The tendency to view other people's behaviour more negatively than our own

Answer

The tendency to remember only negative events from childhood

Answer

The tendency to interpret ambiguous situations as threatening even when evidence is neutral

Question 14

What does the term 'allostatic load' refer to in the context of stress and health?

Accepted Answer

The cumulative 'wear and tear' on the body and brain from chronic stress and repeated stress responses

Answer

The maximum weight a person can safely carry without physical injury

Answer

The amount of stress a person can handle before developing an anxiety disorder

Answer

The hormonal load of cortisol released in a single acute stress event

Question 15

Which class of medication is commonly prescribed for anxiety disorders in the short-term (but carries a risk of dependence)?

Accepted Answer

Benzodiazepines (e.g. diazepam, lorazepam)

Answer

SSRIs (selective serotonin reuptake inhibitors)

Answer

Beta-blockers

Answer

Tricyclic antidepressants

Question 16

Cold water exposure (such as cold showers) is increasingly promoted for stress resilience. What physiological mechanism is proposed to underlie its benefits?

Accepted Answer

It activates the sympathetic nervous system initially (cold shock), followed by a stronger parasympathetic rebound, and over time trains the stress response

Answer

It raises body temperature, which relaxes muscles and reduces cortisol

Answer

It directly increases serotonin production through skin receptors

Answer

It flushes cortisol from the bloodstream through increased blood flow to the skin

Question 17

Journaling is a commonly recommended stress management tool. What specific type of journaling has the strongest research evidence for psychological benefit?

Accepted Answer

Expressive writing — writing about the emotional content of difficult experiences for 15-20 minutes

Answer

Stream-of-consciousness journaling (writing whatever comes to mind)

Answer

Gratitude journaling only, listing three positive things per day

Answer

Daily habit tracking and to-do lists

Question 18

Work-related stress and burnout are major public health issues. The Maslach Burnout Inventory identifies three dimensions of burnout. What are they?

Accepted Answer

Emotional exhaustion, depersonalisation, and reduced sense of personal accomplishment

Answer

Stress, anxiety, and depression

Answer

Physical exhaustion, cognitive impairment, and social withdrawal

Answer

Overwork, underappreciation, and lack of autonomy

Question 19

Nature exposure ('green time') has measurable effects on stress. What does research show about spending time in nature?

Accepted Answer

It reduces cortisol, lowers blood pressure and heart rate, improves mood, and reduces rumination

Answer

It only benefits people who already enjoy outdoor activities

Answer

It is effective for relaxation but has no measurable physiological effects

Answer

It mainly benefits children and elderly people; effects in working adults are minimal

Question 20

Which of the following is the most evidence-based self-help strategy for managing anxiety in the long term?

Accepted Answer

Gradually and systematically facing feared situations (exposure) combined with developing coping skills

Answer

Avoiding all anxiety-provoking situations to prevent overwhelming stress

Answer

Using alcohol or cannabis regularly to reduce physical symptoms of anxiety

Answer

Keeping extremely busy to avoid time to feel anxious