Personal Health and Wellness

Start Studying!

Terms

undefined, object

copy deck

Psychological Health: aka: Emotional wellness
Broadly based concept. Describes cognitive functioning, which means the way people think and behave in conjunction with their emotions.
Cognitive Functioning in Psychological Health: the way people...
1. Express Emotions
2. Coping with stress
3. Dealing with adversity/ success
4. Adapting to Changes
Characteristics of Psychologically Healthy People: *they accept themselves and others
*they like themselves
*Give and recieve care, love, and support
*Accept life's disappointments
*Accept their mistakes
*Express full range of emotions (+ and -)
Characteristics of Psychologically Healthy People (cont.): *Feel empathy and Concern for others
*Take care of themselves
*Can function both independently
*Generally trusts others
*Involve exercise, sound nutritional habits, and sleep into lifestyles
*Establish goals
Taking a Proactive Approach toward Life: PROMOTES BETTER CONTROL OF ONE'S OVERALL LIFE.
*Construct mental pictures
*accept these perceptions
*test these perceptions (new experiences)
*Modify these experiences/outcomes (reframe)
Clinical Depression: a psychological disorder in which individuals experience a lack of motivation, decreased energy level, fatigue, social withdrawal, sleep disturbance, disturbance in appetite, feelings of worthlessness and despair.
SAD (Seasonal Affective Disorder): type of depression affected by time of year. Mainly in winter due to decreased time spent in sun.
Bi Polar Disorder: Manic Depression. Characterized by extreme mood swings. Periods of depression followed by euphoria
Postpartum Depression: Severe type. known as "baby Blues". occurs in 1 out of 8 women after childbirth. Fatigue, frequent crying, emotional withdrawal, and anxiety.
Types of Depression: 1. Clinical Depression
2. SAD
3. Bi-Polar disorder
4. Postpartum depression
Why do people with bi-polar disorder refuse to take medicine sometimes?: Because they like the manic (euphoric) stage
*LITHIUM-mood stabilizer for this disease
Do's and Dont's of suicide intervention: *Remain Calm
*Offer Support and asistance
*Encourage Problem Solving
*Emphasize the temporary nature of the problem
*Seek Help
*Stay with the person
Do's and Dont's of suicide intervention (cont.): *Talk about it
*DON"T be judgemental
*Assume they are serious
*DONT argue
*Tell someone!!
Anxiety Disorders: VERY HARD TO TREAT
*intense sometimes people think they are going to die
*Long lasting
Types of Anxiety Disorders: *GAD (generalized anxiety disorder)
*phobias
*panic disorder
*OCD (obsessive Compulsive Disorder)
*Post-traumatic stress disorder
Panic Disorder: anxiety disorder characterized by panic attack in which the individual experiences severe physical symptoms. Episodes occur out of the blue and can last a few minutes or hours.
*Most ppl feel like they are going to die
Obsessive Compulsive Disorder: Anxiety disorder. consists of obsessions (ex. Germs) and compulsions (ex. washong hands constantly)
Post-traumatic stress disorder: Anxiety disorder that sometimes develops following exposure to threat of death or serious injury. Symptoms: distressing thought or nightmares about the event, emotional numbness, feelings of detatchment, and sleep disturbances
Schizophrenia: One of the most severe mental disorder. Distortions in ones thought processes, emotions, perceptions and behavior.
*delusions
*hallucinations
*disorganized speech
*catatonic behavior
*dysfunction in everyday routines
Management of Psychological disorders: Therapists
Psychiatrists
Psychologists
licensed counselors
licensed social worker
Psychotherapy
Psychiatrists: heathcare provider with a medical degree. Prescribe drugs and perform medical procedures.
Psychologists: Mental Health care provider whose education includes a doctorate in the feild of counselingor clinical psychology
Why do insurance companies pay for therapy?: ??
Stress: physiological and emotional responses to a significant or unexpected chane or disruption in ones life.
General Adaption Syndrome: *HANS SEYLE 1975*
3 stages
*alarm (fight or flight)
*resistance (homeostasis)
*exhaustion (illness, emotional/psycho. breakdown)
Chronic Stress: Constantly stressing about something (ex. school) breaks down the body.
College Student Stress: *TEST ANXIETY
*SPEECH ANXIETY
*homesickness
*Relationship problems
*balancing responsibilities
*learning ability
*math anxiety
Test Anxiety: Even though you studied, once you start it your mind goes blank and the harder you try to think the more nervous you become. 1/5 students suffer.
Speech Anxiety: Fear of public speaking. What to do about it?
*Volunteer to go first
*PRACTICE!
*Engage in + visualization
Hormones released during stress: adrenocorticotropin (ACTH)
Cortisol
Physical aspects of Stress Management: Nutrition
Exercise
Sleep
circadian rhythms (biological clock)
Social aspects of Stress Management: Make time to have fun
Laughter
Human contact through social connections
Pets
Enviromental aspects of Stress Management: Reduce noise levels
Amount/Type of light
Meaningful and Challenging experiences
Aesthetic quality of home
color
plants
photos
smell
Psychological aspects of Stress Management: Meditation and hypnosis
Cognitive self-talk
Progressive muscle relaxation
Relaxation/Deep Breathing
Biofeedback
Guided imagery visualization techniques
Stress Inoculation
Progressive muscle relaxation: Jacobson
Tensing and releasing major muscle groups in sequence from head to toe in order to recieve total relaxation
Relaxation/Deep Breathing: Benson
ensures you do not remain in stress mode too long. Breathe deeply count to 4 exhale count to 4 in comfy position
Biofeedback: people can alter their bodies responses, brain activty, blood pressure, muscle tension, and heart rate
Guided imagery visualization techniques: Emil Coue
Form an image of a peaceful place and see yourself accomplishing a task.
Benefits of Fitness: *Increased longevity
*Increased capillary network of the body
*Decreased heart disease and cancer
*Prevent hypertension and Type 2 diabetes
*Improved blood lipid profile (cholesterol)
Benefits of Fitness (cont): *Strengthens lungs
*Controls weight
*Greater ability to perform activities
*Wards off infections
*Improves efficiency of body systems
Physical Fitness: attributes that allow the ability to perform physical activity
Physical Activity: bodily movement produced by skeletal muscle groups
Exercise: Subcategory of physical activity. Structured, repetitive, and purposed toward maintaining or improving fitness levels
Components of Physical Fitness: *Cardiorespiratory endurance
*Muscular Strength
*Muscular endurance
*Flexibility
*Body Composition
Aerobic: energy production (using oxygen)
Anaerobic: energy production not using oxygen (oxygen debt)
Sports injuries prevention: 5 general principles
*start at a low level and progress gradually
*if you stop for a while do not restart at the past level
*listen to your body
*follow rehabilitation instructions
*develop a preventive approach
7 types of nutrients: Carbohydrates
Fats
Protein
Vitamin
Minerals
Water
Fiber
Carbohydrates: various combinations of sugar units (saccharides)
Fats: lipid, fatty acid. Concentrated form of energy and keep us from feeling hungry
Protein: manufactored in every cell and composed of chains of amino acids. 9 complete amino acids and 11 incomplete
Vitamins: organic compounds required in small amounts for growth, reproduction, and maintenance of health. 2 types: water(BC) and fat soluble (ADEK)
Minerals: Stuctural elements. Regulate many body processes
Water: may be the most essential nutrient. Die in less than a week without it. More than half the body's weight is water.
Fiber: Not considered a nutrient, but it is an important component of sound nutrition. Insoluble and soluble
brain food: glucose
Trans-fats: do no break down easily. Altered form of unsaturated fat.
hypervitaminosis: overdose on vitamins. Toxic. use caution when taking supplements. Fat soluble vitamins can overdose
hidden sources of bad fat: tropical oils
coconut oils
fast food
Dietary Supplements: Americans spent over 17 billion on these. OTC products. Not supposed to replace meals. FDA approved. Can not cure or treat disease
Food Allergies: Reaction by immune system based on food consumed. Can be mistaken for food intolerance (enzyme deficiency)
Common food allergies: PEANUTS, milk, soy products, SHELLFISH and WHEAT
Food Poisoning: Consumption of contaminated food products. Symptoms mimic flu. Develops within 1-6 hours. Normally bacterial exposure.
Vegetarian Food Concept: Relies on plant sources for most of the nutrients needed
*ovo
*lacto
ovo: use of eggs to supplement protein needs
lacto: use of milk products to supplement protein needs
semi-vegetarian: great reduction of meat products, but still consumes some meat products
Vegan: removal of milk, eggs, and animal products from diet. This requires high level of nutritional understanding. Complementary foods are needed to maintain protein and vitamin b12 intake
Body Image: perceptions on how our body appears
Overweight: persons fat exceeds desirable weight by 1%-19%
Desirable weight: weight deemed appropriate for people. changes with height and body frame.
Obesity: excessive body fat percentage. 20% or more over desired weight
Determining Proper weight/body composition: *height/weight table (sometimes not desirable)
*BMI (body mass index)
*Electrical Impedence
*BOD POD
*Skinfold measurements
*Hydrostatic weighing
*appearance (not accurate)
Electrical Impedence: body's resistance to weak electric flow. determines body fat ratio
BOD POD: Body Composition System
egg shaped chamber with computerized pressure sensors
Hydrostatic weighing: compare underwater body weight to weight out of water. determines relative amounts of fat and lean that make up body fat
Causes of obesity: *Genetics
*Physiological factors(height)
*Hormonal factors (menstrual)
*Metabolic factors (basal metabolic rate)
*Social factors (family)
*psychological factors (mood)
*Cultural factors
*Enviromental factors (if food is around)
*Inactivity
*Dietary practices
basal metabolic rate: How many calories your body burns in order to do tasks
How social factors affect obesity: Sometimes in families especially in the south eating is a social thing! and some families overeat together
Hypercellular obesity: fat cells replicate. they make more fat cells. Happens when babies are overfed. HARD TO LOSE WEIGHT
Hypertrophic Diabetes: Fat cells enlarge. associated with type 2 diabetes
Weight Management Techniques: -WALKING
-Change Diet
-Portion control(same food just smaller servings)
-Fad diet (sometimes)
-low calorie food and controlled servings
-controlled fasting (not recommended unless severely obese)
-commercial weight reduction programs (jenny craig)
Hunger and Satiety Influencing Products: products to try and make you feel full
Non Hunger Drugs: Eat before a meal and it swells up with water and makes you feel full.
-Side effects
Pulmonary death
visual problems
-Types
Prozac
Aderol
Behavior Change Strategies: Diet and Exercise
Lifestyle support (the ppl you hang out with)
Problem solving (eating bc you are bored)
Anorexia Nervosa: Extremely dangerous
Occur more in women
Stop eating all together
Bulimia Nervosa: Eat a lot and then throw up
Dont really lose weight just maintain the same weight
Binge eating disorder: Eat a lot of food at one time
Chewing spitting out food syndrome: What it sounds like
Night Eating Syndrome: Get up from bed and go eat. Sometimes they dont even realize they are doing it
Treating eating disorders: Considered multidimensional
---diet
---group therapy
---hospitilization
Primary: Targets people who have never used the drugs before (DARE)
Secondary: People who have already experimented (drug testing)
Tertiary: dependent users, addicts (rehab)
3 aspects of addictive behavior: exposure
compulsion
loss of control
exposure: introduced the drug that is considered pleasurable
compulsion: time, energy, and money are spent to pursue the behavior (normal behavior has already degenerated)
Loss of Control: addicted ppl lose the ability to control their behavior and results in addiction to more than one drug or behavior
Codependence: people who are close to the addict often focus all their time worrying about the addict and lose their own identities
dependence: the need to continue a drug for psychological or physiological reasons
withdrawal: an uncomfortable, perhaps toxic response of the body as it attempts to maintain homeostasis in the absence of a drug
cross-tolerance: transfer tolerance from one drug to another with in the same category
tolerance: an aquired reaction to a drug in which the continued intake of the same dose has diminishing effects
drug: substance other than food that aters structure or function in a living organism
Dynamics of Drug abuse: Individual factors (genetics)
Enviromental Factors (family, peers)
Societal Factors (culture, ads)
6 classifications of psychoactive drugs: Stimulants
Depressants
Hallucinogens
Cannabis
Narcotic
Inhalants

Start Studying!

Deck Info

Number of cards 106