60 Cards in this Set
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Know what factors for health are in your control and which factors are out of your control
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In control: life style, exercise, smoking etc
Out of Control: age, gender, ethnicity
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What can the technique of visualization be used for?
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to boost self-efficacy and confidence
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to boost self-efficacy and confidence
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1) Emotional
2) Intellectual
3) Social
4) Spiritual
5) Physical
6) Interpersonal
7) Environmental
8) Financial
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Example of Physical Wellness
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Exersing, being fit, not having sicknesses, good nutrition, etc. interact continuously
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Example of Emotional Wellness
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It is dynamic, fluctuates, trust, self confidence, optimism
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Example of Intellectual Wellness
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challenging their mind, never stop learning, independent
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Example of Interpersonal Wellness
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participating in society and community, spending time with people
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Example of Spiritual Wellness
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religion, nature, art, independent
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Example of Environmental Wellness
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being aware of hazards of where you live, taking care of the environment
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Example of Financial Wellness
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staying out of debt, living in your means, etc.
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What are the main goals of Healthy People 2012? How are they determined?
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The program's broad goals are to eliminate preventable disease, disabilities, injury, and premature death; achieve health equity for all groups; create social and physical environments that promote good health for all; and promote healthy development and healthy behaviors across every sta…
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What is involved in writing a behavior change contract? What are the components that are included?
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personal, contains things to help you change
The date you will start
The steps you will take to measure your progress
The strategies you plan to use to promote change
The date you expect to reach your final goal
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SMART
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Specific
Measurable
Attainable
Realistic
Time based
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What is the most effective treatment against current-day health threats?
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prevention
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“Stages of Change,”
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precontemplation
contemplation
preparation
action
maintenance
termination
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PreContemplation
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People at this stage do not think they have a problem and do not intend to change their behavior. They may be unaware of the risks associated with their behavior or may deny them. They may have tried unsuccessfully to change in the past and may now think the situation is hopeless. They ma…
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Preparation
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People at this stage plan to take action within a month or may already have begun to make small changes in their behavior. They may be engaging in their new, healthier behavior but not yet regularly or consistently. They may have created a plan for change but may be worried about failing.…
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Contemplation
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People at this stage know they have a problem and intend to take action within six months. They acknowledge the benefits of behavior change but are also aware of the costs of changing. To be successful, people must believe that the benefits of change outweigh the costs. People in the cont…
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Action
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During the action stage, people outwardly modify their behavior and their environment. The action stage requires the greatest commitment of time and energy, and people in this stage are at risk for relapsing into old, unhealthy patterns of behavior.
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Maintenance
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People at this stage have maintained their new, healthier lifestyle for at least six months. Lapses may have occurred, but people in maintenance have been successful in quickly reestablishing the desired behavior. The maintenance stage can last months or years.
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Termination
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For some behaviors, a person may reach the sixth and final stage of termination. People at this stage have exited the cycle of change and are no longer tempted to lapse back into their old behavior. They have a new self-image and total self-efficacy with regard to their target behavior.
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self-efficacy
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The belief in one's ability to take action and perform a specific task.
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self-esteem,
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Satisfaction and confidence in oneself; the valuing of oneself as a person.
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internal locus of control
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People who believe they are in control of their own lives
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external locus of control.
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Those who believe that factors beyond their control determine the course of their lives
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stress
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The general physical and emotional state that accompanies the stress response.
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Stressor
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Any physical or psychological event or condition that produces physical and emotional reactions.
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eustress
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Stress resulting from a pleasant stressor.
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distress
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Stress resulting from an unpleasant stressor.
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homeostasis
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A state of stability and consistency in an individual's physiological functioning.
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cognitive techniques for stress management
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Think and act constructively
Take control
Problem-solve
Modify your expectations
Be positive
Cultivate your sense of humor
Weed out trivia
Live in the present
Go with the flow
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time management to reduce stress
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Set priorities
Schedule tasks for times of peak efficiency
Set, write down, and visualize realistic goals
Budget time
Break down long-term goals into short-term goals
Be task oriented
Delegate responsibilities
Learn to say “NO”
Tale breaks and enjoy free time
Take action!
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GAS (General Adaptive Syndrome
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Alarm Stage
Fight-or-Flight
Body prepares for action
More susceptible to injury or disease
Resistance Stage
Continued stress
Coping strategies used
New level of homeostasis
Exhaustion Stage
Long term stress
Resources are …
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relaxation techniques for stress management
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Progressive Muscle Relaxation
Visualization
Meditation
Deep Breathing
Yoga
Tai chi
Music
Biofeedback
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What characteristics of type A behavior are related to an increased risk of cardiovascular disease?
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with anger, cynicism, hostility
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examples of counterproductive coping strategies
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tobacco
alcohol
other drugs
binge eating
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Healthy coping strategies
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Sleep. Exercise.
TV.
Music.
Social events.
Talking.
Eating.
Professional help.
Activities.
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Which branch of the autonomic nervous system is activated when you are exposed to a stressor?
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sympathetic system
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Type A
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Ultracomptetitive
Controlling
Impatient
Aggressive
React more explosively to stressors and are upset by events others would consider only mild annoyances.
Increased risk of cardiovascular disease with anger, cynicism, hostility
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Type B
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Relaxed
Contemplative
Less Hurried Flexible
Tend to be less frustrated by the flow of daily events and more tolerant of the behavior of others.
Lower risk of cardiovascular disease and cancer.
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Type C
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Can’t Express Emotions
Suppressed Anger
Despair
Have feelings of hopelessness and an exaggerated response to minor cognitive stressors.
Have lower levels of cancer fighting cells and lower cancer survival rates.
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Hardy
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Committed
Sense of Inner Purpose
In Control
View potential stressors as challenges and opportunities for growth and learning rather than burdens.
More successful when dealing with stress. Have less illness.
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Mood disorders
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Clinical depression (feeling down for a lengthy period)
SAD (seasonal affective disorder)
Bi-polar disorder (a.k.a., manic depression)
Postpartum Depression (baby blues)
Mania - Excessive elation, irritability, talkativeness, inflated self-esteem, and expansiveness.
Most commo…
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anxiety disorders
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- Fear is a basic and useful emotion, but when it is out of proportion to real danger it is consider a problem. Anxiety is another word for fear, especially fear that is not in response to any definite threat.
Simple (specific) phobia –
Social phobia –
Panic disorder –
Gene…
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Simple (specific) phobia
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A persistent and excessive fear of a specific object, activity, or situation. This is the most common and most understood anxiety disorder.
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Social phobia
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An excessive fear of performing in public (e.g.: public speaking)
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Panic disorder
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Severe anxiety attacks accompanied by physical symptoms.
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Generalized anxiety disorder (GAD
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Excessive and uncontrolled worry about all kinds of things and anxiety in many situations.
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Obsessive-compulsive disorder
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Uncontrolled and recurring thoughts and the performing of senseless rituals. An obsession is a recurrent, irrational, unwanted thought or impulse. A compulsion is an irrational, repetitive, forced action.
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Post-traumatic stress disorder
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Reliving traumatic events through dreams, flashbacks, and hallucinations
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Schizophrenia
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General characteristics include disorganized thoughts, inappropriate emotions, delusions, auditory hallucinations, and deteriorating social and work functioning. This disorder is not rare, about 1 in 100 people has a schizophrenic episode in their lifetime. It can be severe and debilitat…
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characteristics of manic disorders
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People who experience mania, a less common feature of mood disorders, are restless, have a lot of energy, need little sleep, and often talk nonstop. They may devote themselves to fantastic projects and spend more money than they can afford. Many manic people swing between manic and depres…
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does negative self-talk sound like?
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substituting a positive thought for a negative one. Instead you simply try to make your thoughts as logical and accurate as possible, based on the facts of the situation as you know them, and not on snap judgments or conclusions that may turn out to be false.
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Where can college students find mental health care?
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•Self-Help
•Peer counseling and support groups
•Professional help
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What does it mean to be self-actualized?
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The highest level of growth in Maslow's hierarchy of needs. reaching the highest of all levels, self fulfilling
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How does self-concept and self-esteem affect our ability to reach our fullest potential.
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How you think about yourself influences how you feel about yourself.
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symptoms of depression
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Feelings of sadness and hopelessness
Loss of pleasure in usual activities
Poor appetite and weight loss, or overeating
Insomnia or disturbed sleep
Restlessness or fatigue
Thoughts of worthlessness or guilt
Trouble concentrating or making decisions
Thoughts of death or suicide
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Treatments of depression
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drugs to increase concentration of serotonin and/or norepinephrine at synapses
other treatments: electroconvulsive shock therapy (ECT), repetitive transcranial magnetic stimulation (rTMS) and psychotherapy
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symptoms of suicide risk?
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Expressing the ‘wish’ to be dead
Increasing social withdrawal/isolation
Sudden inexplicable lightening of mood
Previous history of attempts
Suicide by a family member or friend
Readily available means of committing suicide
History of substance abuse or eating disorders
Serious medi…
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Sucicide is the _______ leading cause of death for all ages.
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11th
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HES 2913: EXAM 1