KRS 395 Notes PDF

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KRS 395 Notes, Lectures 1-3...

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1/10 - Taking charge of your health Welless: New Health Goals ● Health ○ Overall condition of body or mind ● Wellness ○ Optimal health and vitality ■ Making conscious decisions that affect risk factors New Opportunities for Taking Charge ● Dimensions of wellness ○ Physical ○ Emotional ○ Intellectual ○ Interpersonal ○ Cultural ○ Spiritual ○ Environmental ○ Financial ○ Occupational ■ The nines dimensions of wellness are interrelated and may affect each other ● 1900s versus today ○ Morbidity and mortality rates ■ Infectious disease: a disease that can spread from persona to person ○ Life expectancy has nearly doubled ○ Impaired life ■ Chronic disease: a disease that develops and continues over a long period of time

Leading causes of death in the United states ● Heart disease (#1 cause of death) ● Cancer (#2 cause of death) Lifestyle and Environmental Contributions to Death among Americans ● Tobacco, #1 ● Obesity, # 2 Leading causes of death among americans ages 15-24, 2011 ● Accidents, #1 ○ Motor vehicle, 12,032 ○ All other accidents, 6,984 Promoting health and preventing disease ● Health promotion: the process of enabling people to increase control over their health and its determinants ○ National Institutes of Health (NIH) ○ Centers for Disease Control and Prevention (CDC) The Health People Initiative ● Healthy People 2020 ○ Increase quality and years of healthy life ○ Eliminate health disparities among Americans ○ Create social and physical environments that promote Health Issues for Diverse Populations ● Sex and gender ○ Women more likely to get breast cancer than men ○ Women suffer more from anemia than men ● Ethnicity ○ Pacific have higher rates of being obese ● Income and education ○ Malnutrition ○ More income, more access to better food ○ If you don’t have a knowledge base, it’s harder to be healthy ● Disability ○ Physically disabled (in a wheelchair), harder to work out ● Geographic location ○ Waianae vs. Honolulu - waianae doesn’t have as much access compared to honolulu ■ Rural areas don’t have a lot of accessibility to healthcare needs ● Sexual orientation ○ LGBT doesn’t have a lot of opportunities Factors that influence wellness ● Health habits ● heredity/ family history ● Environment

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Access to health care Behavior can make a difference Take personal responsibility for your wellness

Reaching wellness through lifestyle management ● Behavior change: cultivating healthy behaviors and working to overcome unhealthy ones ● Getting serious about your health ○ Examine current health habits ○ Choose a target behavior ○ Learn about your target behavior ○ Find help Building Motivation to Change ● Examine the pros and cons of change ● Boost self-efficacy ○ Locus on control ■ Internal locus of control versus external locus of control ○ Visualization and self-talk ○ Role models and supportive people ● Identify and overcome barriers to change Enhancing Your readiness to Change ● The transtheoretical, or “stages of change/” model ● What stage are you in? ○ Precontemplation ○ Contemplation ○ Preparation ○ Action ○ Maintenance ○ Termination

Dealing with Relapse ● Don’t give up ● Forgive yourself ● Give yourself credit for the progress you have already made ● Move on Developing Skills for Change: Creating a Personalized Plan 1. Monitor your behavior and gather data 2. Analyze the data and identity patterns 3. Be “smart” about setting goals a. Specific b. Measurable c. Attainable d. Realistic e. Time fran specific 4. Devise a plan of action a. Identify resources that can help b. Modify your environment c. Control related habits d. Reward yourself e. Involve the people around you f. Plan for challenges 5. Make a personal contract Putting your plan into Action ● Commitment to stick with the plan ● Remember that you are in charge ○ Make sure your environment is change-friendly ○ Keep track of your progress ○ Congratulate yourself Being healthy for life ● Maintaining 1/15 - Stress What is stress? ● Stress: the general physical and emotional state (neg or po) that accompanies the reaction the stressor (any physical or psychological event or condition that produces physical and emotional reactions) ● A stressor is: ○ Studying for an exam at the last minute, breaking up with someone, running a race/paddling to catch a wave, having an argument, being surprised, a scary movie ● Stress response ○ Feeling nervous or anxious;upset stomach, crying, sweating/pounding heart

Physical response to stressors ● Nervous system ○ Voluntary (motor0 ○ Involuntary ■ Autonomic nervous system (ANS) ● Digestion ● Heart rate ● Breathing ● Blood pressure ● Parasympathetic - Digesting food, storing energy, promoting growth ● Sympathetic - fight or flight

Physical response to stress ● Endocrine system triggered by ANS (sympathetic) during stress ● Prepares body to respond to stressors by triggering hormone, cardiovascular, and metabolic changes = fight or flight ○ Releases hormones ■ Cortisol (cortex of adrenal gland) ■ Epinephrine (medulla or the adrenal gland) ■ Endorphins (pain relievers) Return to Homeostasis ● Homeostasis = maintenance of constant internal environment (parasympathetic) ○ Blood pressure (120/80) ○ Heart Rate (60-80 resting) ○ Hormone levels ○ All significant body systems (heart, lung, kidney, stomach, etc.) are working properly ) ● Why is this important? ○ Cells can only survive in a specific environment

■ If they ail or die, you can ail or die Controls the release of hormones that maintains blood sugar level, H2O levels, temperature, etc, it keeps you from dehydrating,preventing hypo-or hyperglycemia, and overheating Emotional and Behavioral Responses to Stressors ● Varying internal and external factors ● Cognitive 9menta) appraisal of potential stressor ○ Reducing the magnitude of your response can be helped by ■ Successful prediction ■ Perception of control ● Effective response ○ Talking,laughing, exercise, time management ● Ineffective response ○ Over/under eating, aggressiveness, drugs/drinking ○

Personality and Stress ● Resilience - resilient people set goals and face adversity through individual effort. 3 types: ○ Non Reactive resilience ■ No reaction to a stressor ○ Homeostatic resilience ■ Quick/strong reaction, but quick return to baseline ○ Positive growth resilience ■ Grows from stress experience Personality and Stress ● Sources and Stress related to personality and perception ○ Cultural background ○ Gender ○ Experience Gender and Stress ● Women ○ More likely to balance multiple roles ○ Better support network ○ Higher oxytocin ■ involved in social interaction and mood regulation

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Men ○ ○

May feel pressured to be “in charge” and “breadwinner” Testosterone ■ higher blood pressure, greater risk for CVD

General Adaptation Syndrome (G.A.S) ● Based on work by Hans Selye ● A universal and predictable response pattern to all stressors ○ Eustress - stress triggered by a pleasant stressor ○ Distress - stress triggered by an unpleasant stressor ● 3 Stages of physical response ○ Alarm ○ Resistance ○ Exhaustion Allostatic Load ● Long term wear and tear of the stress response ● Depends on factors like: ○ Genetics ○ Life experiences ○ Emotional and behavioral responses to stressors ● High allostatic load ○ Due to frequent stressors, poor adaptation to common stressors, inability to shut down stress response, imbalances in stress response with body ○ Linked to heart disease, hypertension, obesity, reduced brain and immune system functioning Psychoneuroimmunology (PNI) ● Interconnection between nervous system, endocrine, and immune system ● Actions of nervous and endocrine impair immune affecting health ○ He constantly stressed individual is also constantly sick and/or diseased

Types of Stress ● Acute ○ Lasts between 5-100 minutes ○ White blood cells enhance the immune response ● Chronic ○ Ongoing ○ Negative effects on almost all functional measures of immunity ○ Prolonged secretion of cortisol ■ Linked to acceleration diseases related to inflammation such as multiple sclerosis, heart disease and diabetes Psychological problems ● Protein Kinase C (PKC) - activated by stress ○ Prefrontal cortex ■ Abstract reasoning, ocusm judgment and ability to think clearly ○ Emotional and physical changes ■ Depression/bipolar ■ Panic attacks ■ Anxiety ■ Eating disorders ■ Post-traumatic stress (PTSD) - veterans, rape and child abuse survivors as well as those who suffered or witnessed severe trauma

Altered Immune function ● Stress affects the immune system ○ Increased colds and other infection ○ Asthma and allergy attacks ○ Cancer susceptibility ○ Chronic disease flare-ups ■ Herpes ■ HIV Infection ■ Shingles Other Health Problems ● Digestive problems ● headaches/migraines ● Insomnia and fatigue ● Injuries ● Menstrual irregularities ● Impotence ● Pregnancy complications Common sources of stress ● Major life changes ● Daily hassles ● College stressors ○ Academic ○ Interpersonal ○ Time pressures ○ Financial concerns ○ Worries about future ● Job related stressors ○ Burnout ● Socal ○ Real social networks ○ Virtual social networks ● Environmental ○ Natural disasters ○ Acts of violence ○ Industrial accidents ○ Intrusive noises or smells ● Internal stressors ● Discrimination Managing stress ● Scale support ○ Helping others ● Communication ● Exercise

● Nutrition Managing Stress ● Sleep (7-9 hrs: adults) ○ Insomnia - caused by caffeine, alcohol, medical problems (breathing disorder), stres, low levels of exercise ■ Headaches ■ Irritability ■ Forgetfulness ■ Unable to concentrate ■ Shown to cause severe problems when used as torture (hallucinations) ○ Sleep apnea ■ Tissue at back of mouth collapses during sleep, blocking airway Techniques for Managing Stress ● Time management ○ Set priorities ○ Schedule tasks for peak efficiency ○ Set realistic goals and write them down ○ Budget enough time ○ Break up long term goals ○ Visualize achievement of goals ○ Keep track of tasks you put off ○ Do least favorite tasks first ○ Consolidate tasks ○ Identify uic transitional tasks ○ Delegate responsibility ○ Say “no” when necessary ○ Give yourself breaks ○ Avoid personal “time inks” ○ Just do it! Striving for Spiritual wellness ● Social support ○ Sense of community ● Healthy habits ○ Encourage healthy behaviors ● Positive attitude ○ Sense of meaning ● Moments of relaxation ○ prayer/meditation ● Spirituality may provide an ethical path to personal fulfillment, through connection with others, your self and higher power ● BUT not all ethical people are spiritual or religious Confining Yourself through writing ● Keep a diary of journal

○ Be honest with yourself in a way you cant be with other people ● Helpful fourths who are shy ● May negatively affect short term moos, but over the lon term stres is reduces Cognitive techniques ● Think and ac constructively ● Take control ● Problem solve ● Modify you expectation ● A few common distorted beliefs are ○ To be happy, i must be loved by everyone ○ I never do anything right ○ Nobody understand or cares about me ○ If I fail it's because i’m not smart ○ I cant live without you ● Stay positive ● Practice affirmations ● Cultivate your sense of humor ● Focus on what’s important Counterproductive Coping Strategies ● Tobacco ○ Nicotine ● Alcohol ● Drugs ○ Caffeine ■ 150mg/day OK ■ Raises cortisol level and BP, disrupts sleep ○ Marijuana ■ Actually enhances stress response/stress hormones ■ Can lead to anxiety ○ Opioids ■ Heroin, etc ● Unhealthy eating habits ○ Comfort eating = obesity ○ Dietary supplement - not regulated Creating a personal Plan for Managing Stress ● Identify Stressors ○ Journal for two weeks ○ Spot patterns ● Design your plan ○ Choose techniques for coping ○ Create a contract ● Get help ○ Counseling and Student Development Center (CSDC)

Relaxation Techniques ● Progressive relaxation ○ Tense and relax muscles ○ Group by group ● Visualization ● Meditation ○ Mindful meditation ● Exercise ○ Hike, run, walk, etc ● Deep breathing ○ Belly breathing ● Yoga ● Tai chi (taijiquan ○ Self Defense; bring body into balance and harmony ● Music ○ Reduce levels of cortisol (stress hormone) and can cause changes in brain electrical activity (in a good way) ● Biofeedback ○ Electrical monitoring of physiological condition via light or dial 1/17 - Psychological Health Psychological Health ● Contributes to every dimension of wellness ● Defining psychological health ○ Positively (presence of wellness) ○ Negatively (absence of sickness) *9 dimensions of health??? Positive Psychology ● Abraham Maslow’s Toward a Psychology of Being ( 1968) ○ Hierarchy of needs ■ Physiological needs ■ Safety and security ■ Love and belongingness ■ Self-esteem ■ Self-actualization Positive psychology ● Self-actualization ○ Realism ○ Acceptance ■ Self-concept ■ Self-esteem ○ Autonomy

○ Authenticity ○ Capacity of intimacy ○ Creativity ● Martin Seligman ○ Goal of positive psychology ■ “To find and nurture genius and talent” ■ “To make normal life more fulfilling” ○ Happiness achieved in different ways ■ The pleasant life ● Maximizing positive emotions ■ The engaged life ● Emotional intelligence ■ The meaningful life Psychological Health ● Not the same as psychological normality ○ Mentally n  ormal simply means bring close to average ● Psychological diversity ○ Range of ideas, lifestyles, and attitudes ● “Mentally ill” versus “mentally healthy” ● Psychological health can be judged on outward appearance Meeting life’s challenges ● Growing up psychologically ● Erik Erikson's stages of life ○ Developing an adult identity ■ Identity crisis ○ Developing intimacy ○ Developing values and purpose in your life Achieving Healthy Self-Esteem ● Developing a positive self-concept ○ Integration ○ Stability ● Meeting challenges to self-esteem ○ Challenge your self-concept ■ Acknowledge that something has gone wrong ○ Notice your patterns of thinking ■ Cognitive distortions ○ Avoid focusing on the negative ○ Develop realistic self-talk Psychological Defense Mechanisms- Healthy and Unhealthy ● Defense mechanisms ○ Healthy and adaptive - humor, altruism ■ Can also be maladaptive; obscuring solutions ● Being optimistic

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Maintaining honest communication ○ Assertiveness training ● Dealing with loneliness ● Shame ● Dealing with anger ○ Reframe/distract ○ Validate/disengage Psychological Disorders ● Anxiety Disorders ○ Specific phobia ■ Fear of something definite ○ Social phobia ■ Fear of humiliation or embarrassment while being observed by others ○ Panic disorders ■ Sudden unexpected surges in anxiety ● Agoraphobia ● Panic attacks ● Generalized anxiety disorder (GAD) ○ Excessive and uncontrolled worry about many issues ○ Persistent feeling of nervousness, depression ● Obsessive -compulsive disorder (OCD) ○ Obsessions:recurrent, unwanted thoughts or impulses ○ Compulsions:repetitive, difficult-to resist actions ● Posttraumatic stress disorder (PTSD) ○ Reaction to a severely traumatic event ○ Acute stress disorder if symptoms resolve in less than a month ● Treatment for anxiety disorders ○ Medication ○ Psychological interventions ■ Cognitive-behavioral therapy Attention-Deficit/hyperactivity Disorder ● Attention deficit/hyperactivity disorder (ADHD) ○ Inattention ○ Hyperactivity ○ Impulsivity ● To be diagnosed with ADHD: ○ Symptoms before age 12 ○ Persistent pattern of behaviors ■ Present in two or more settings Mood DIsorders Depression ● Most common mood disorder ● Demoralization

○ Feeling of sadness and hopelessness ○ Loss of pleasure ○ Poor appetite, insomnia, restlessness ○ Thoughts of worthlessness ○ Trouble concentrating ○ Thoughts of death or suicide ● Dysthymic disorder ○ Symptoms for longer than 2 years Treating depression ● Treatment deprends of severity ○ Drug therapy ■ Antidepressants ● Target key neurotransmitters in the brain, including serotonin ○ Psychotherapy ○ Hospitalization if suicidal ○ Electroconvulsive therapy (ECT) ■ Lights therapy for those with seasonal affective disorder (SAD). Those who live in Washington State, England, Belgium, etc. Mania and bipolar Depression ● Mania ○ Mood disorder characterized by excessive elation, irritability, talkativeness, inflated self-esteem ● Bipolar disorder ○ Mental illness characterized by altering periods of depression and mania Schizophrenia ● Schizophrenia ○ Mental disorder that affects thinking and perception of reality ○ General characteristics ■ Disorganized thoughts ■ Inappropriate emotions ■ Delusions ■ Auditory hallucinations ■ Deteriorating social and work function Recognizing the Warning Signs of Suicide ● Expressing the”wish:; to be dead ● Increasing social withdrawal/isolation ● Sudden inexplicable lightening of mood ● Previous history of attempts ● Suicide by a family member of friend ● Readily available means of committing suicide ● History of substance abuse or eating disorders ● Serious medical problems

Models of Human Nature and therapeutic Change ● Biological ○ Pharmacological therapy ● Behavioral ○ Stimulus, response, and reinforcement ○ Practice exposure ● Cognitive ○ Idea, attitudes, behaviors, and feelings ● Psychodynamic ○ Thoughts Getting help ● Self help ○ Books ○ Writing a journal ○ Religious practice ○ Social groups ● Peer counseling and support groups ● Professional help ○ Determines the need...