PDH Notes Yearly 2026

Resilience def

Resilience: the ability to adapt, cope and recover from adversity. It’s about confronting and managing feelings of stress and anxiety that may arise from tragedy or loss.

Stress def

Stress: The state of worry or mental tension caused by hardships, The body’s response to an event or situation. It can be positive or negative.

Mental illness def

Mental Illness: Health conditions involving changes in emotion, thinking or behaviour

Psycotic disorder def

Psychotic Disorder: A variety of symptoms that affect the mind, causing some loss of contact with reality

psycologist def

Psychologist: A medical professional who studies mental states, perceptual, cognitive, emotional and social processes and behaviour.

depression def

Depression: A low mood or loss of pleasure or interest in activities for long periods of time.

Practical skills to enhance resilience

Choose a positive focus

Assess the adversity with facts

Be grateful

Look after your wellbeing

Find humour

Transform your pain into purpose

Factors that influence resilience

Emotional regulation

Optimism

Relationships

Socioeconomic status

Access to resources

Factors that promote resilience

Positivity

Good mental health

Support networks

Past experiences of hardship

Skills and behaviours from resilient people

Being able to stay calm

Staying positive

Being able to confront difficult feelings

Being accepting of change

Maintaining healthy lifestyle

Causes of stress

Exams

starting at a new school

Arguments

job interviews

being bullied

Signs of stress

Headaches

loss of confidence

anger/irritability

Insomnia

lack of concentration

How to reduce stress

Meditation

regular exercise

seeking help

positive self-talk

resolving conflict

The 4 Stages of Sleep, describe what happens and how long it takes for each stage

NREM, Stage 1: The transition period between being awake and going to sleep. Usually lasts about 5-10mins.

NREM, Stage 2: Body temperature drops, heart rate slows down, brain produces sleep spindles. Lasts about 20mins.

NREM, Stage 3: Muscles relax, blood pressure and breathing rate drop, deepest sleep occurs.

REM Sleep: Brain becomes more active, body becomes relaxed and immobilised, dreams occur, eyes move rapidly.

how much sleep do teenagers require every night

due to the brain still developing, teenagers require 8-10 hours of sleep each night

Sleep deprivation caused by

Hormonal time shift: hormones shift body clock one or two hours forward, makes them sleepier 1-2 hours later, but school starts early, creating ‘ sleep debt’

After school schedules: homework, sport, work, social commitments

Chronic sleep deprivation could cause effects such as

“drifting off” in class

Difficulty concentrating

poor decision making

decrease in memory

lack of enthusiasm

Physical activity mental benefits

Improved self esteem

Improved confidence

Reduced stress

Improved concentration

Enhanced memory and learning

Improved mental awareness

examples of adversity

Death of a loved one

Broken relationships

Injuries

Sickness

Starting a new life

loss def and examples

Loss: when we lose something or where something goes away

Death

Moving away

Parents divorce

Leaving/moving schools

Separating from friends

grief def

Grief: is the reaction to loss and is how we feel.

7 stages of grief

Shock/Disbelief (⊙ˍ⊙)

Denial ( ˘︹˘ )

Bargaining (ノ｀Д)ノ

Guilt <(＿　＿)>

Anger ╰（‵□′）╯

Depression/sadness (┬┬﹏┬┬)

Acceptance/hope ( ´･･)ﾉ(._.`)

what to do and what not to do when comforting someone with

Do:

Listen carefully and with compassion

Let them experience grief in their own way

Support don’t judge

Physical contact

Offer to talk

Don’t:

Talk instead of listening

Compare their grief with yours

Tell them they're not moving through the stages quickly enough

Push them

Tell them they’re grieving in the wrong way

anxiety def

Anxiety: A natural response to stress or a perceived threat

anxiety causes

Limited socialisation

Genetics

Overprotective parents

History of being bullied

Public humiliation

types of anxiety disorder

Generalised anxiety disorder

Obsessive compulsion disorder

Specific phobia

Post traumatic stress disorder

Panic disorder

Social anxiety disorder

Generalised anxiety disorder describe it and symptoms

Generalised anxiety disorder: feeling excessive, persistent worry about things

Symptoms: physical tension, restlessness, irritability, fatigue, difficulty concentrating

Obsessive compulsion disorder describe it and symptoms

Obsessive compulsion disorder: unwanted occurring thoughts and fears and compulsive repetitive behaviours

Symptoms: checking, cleaning, mental reassurance needed, intrusive thoughts

specific phobia describe it and symptoms

Specific phobia: intense irrational fear of a certain object or situation

Symptoms: racing heart, intense dread, extreme anxiety, avoidance of fear, trembling

Post traumatic stress disorder describe it and symptoms

Post traumatic stress disorder: extreme anxiety and distress symptoms due to exposure of a traumatic event

Symptoms: difficulty relaxing, upsetting dreams, flashbacks of event, avoidance of anything related to event

Panic disorder describe it and symptoms

Panic disorder: intense and recurrent panic attacks that come unexpectedly

Symptoms: trouble breathing, chest pain, dizziness, sweating

social anxiety disorder describe it and symptoms

Social anxiety disorder: feeling extreme anxiety in social situations

Symptoms: elevated heart rate, blushing, trembling, sweating

anxiety symptoms overall

Insomnia

Stomachaches/headaches

Avoidance

Constant worrying

Memory issues

Overthinking

The desire to control everything

how to recover from anxiety

Sleep for 8 hours every night

Take a break from tech

Use deep breathing techniques

Laugh with others

Exercise

Reading positive books

Psychologist

Psychiatrist

Medications

similarites and differences between anxiety and stress

Anxiety: internal, reaction to stress, persistent feeling of dread, constant even with no immediate threat

Stress: response to external cause, goes away when situation is resolved, can be positive or negative

Both: affect body and mind, may experience symptoms like excessive worry, apprehension, tension headaches or pain, high blood pressure, loss of sleep

depression def

Depression: Constant and intense sadness that lasts for long periods of time and starts to interfere with your daily life, sometimes for no apparent reason.

causes for depression

Drug abuse

Relationship issues

Traumatic events

Stress

Social Media

Signs and Symptoms of Depression in feelings, thoughts, behaviour and physical

Feelings:

Overwhelmed

Miserable

Indecisive

Thoughts:

“It’s my fault.”

“I’m worthless.”

“People would be better off living without me.”

Behaviour:

Not going out

Relying on alcohol/sedatives

Unable to concentrate

Physical:

Tired constantly

Churning stomach

Sleep problems

Treatment for depression

Psychotherapy: A psychiatrist, psychologist, therapist, etc helps you to shift your negative thinking

Medication: antidepressants, mood stabilisers, antipsychotic pills

Changing your lifestyle: healthy food, relaxation, travel, music, getting enough sleep

types of depression and describe it

Major depression: clinical depression, unipolar depression, distinct episodes of depression lasting 2 weeks or more

Melancholia: causes slowed movements and complete loss of pleasure in everything

Psychotic depression: distorted view of reality, such as delusional thinking and hallucinations

Antenatal and postnatal depression: triggered by pregnancy or childbirth

Bipolar depression: distinct periods of depression and elated moods known as mania

Cyclothymia: at least 2 yrs of alternating periods of high and low moods less severe than major or bipolar depression

cycle of depression

Low mood → reduced motivation → withdrawal from activities → fewer positive experiences and social interactions → worsening low mood.

what is the damaging cycle of substance abuse

people who are addicted to drugs are more likely to develop a mental illness AND VICE VERSA, it is a damaging cycle where one worsens the other

describe alcohol and long term and short term effects

Increases risk of depression and anxiety in some

Linked to higher rate of mental illnesses

Major cause of violence and suicidal behaviour

Reduce effectiveness of medications like antidepressants

describe Marijuana (Cannibis) with short and long term effects

Can trigger a psychotic disorder in people at risk

Higher levels of depression and depressive symptoms

Short term effects: slower thinking + reflexes, panic attacks, hallucinations, anxiety, paranoia

Long term effects: mood swings, learning difficulties, problems with memory, suicidal thoughts

describe MDMA (ecstacy) with long and short term effects

Coming down can make depressed

Short term effects: drowsiness, clumsiness, feeling of being drunk

Long term effects: reduced ability to control emotions, problems with memory and concentration, personality changes, depression

describe Cocaine with long and short term effects

Some may feel bright, alert, happy, some may feel paranoid, agitated, violent, unpredictable behaviour

Coming down takes days

Short term effects: tense, anxious, depressed, tired

Long term effects: depressed, exhausted, can’t sleep, delusions, hallucinations, aggression, violence

describe Ice (crystal meth) with long and short term effects

Short term effects: paranoia, hallucinations, memory loss, difficulty concentrating, depressed, anxious

Long term effects: rapid mood swings, depressed feelings, easily stressed, aggressive, violent behaviour

stigma def

Stigma: the negative perception and stereotype about a group of people

Destigmatisation def

Destigmatisation: the practise of removing stigma associated with a group of people

Cycle, how stigma affects individuals

Negative stereotypes → discrimination and exclusion → shame or fear of judgement → reluctance to seek help → mental health difficulties may worsen

Ways to reduce stigma

Challenge inaccurate stereotypes.

Use respectful language.

Encourage open conversations about mental health.

Provide education about mental illnesses.

Support individuals seeking professional help.

Traits of positive mental health

Good relationships

Self-care

Resilience

Self-confidence

Positive mood

Places to seek support for mental help

Kids Helpline

Beyond Blue

Lifeline Australia

Headspace

R U OK?

How to promote mental health

Having healthy conversations with people

Exercising

Sleep well

Do mindful exercises

Have a passion/hobby

Mental Health promotion def

Mental Health promotion: any action that is taken to enhance mental health and wellbeing among individuals and society

guidelines def

Guidelines: A general piece of advice

goals def

Goals: A desired result or ambition

Kilojoule def

Kilojoule: Measures the energy value of foods

Fad diet def

Fad diet: A diet that promotes results without any scientific research/claims/evidence

Additive def

Additive: Something added that alters the substance

Expenditure def

Expenditure: The act of spending something

Obesity def

Obesity: Having excess fat that starts to put your health at risk

Marketing def

Marketing: Promoting or selling a product or service

Consumer def

Consumer: A person who purchases goods and services for personal use

Health scam def

Health scam: Medical products and health services that don’t work and can harm your health

Portion size def

Portion size: How much food you eat at one time

Confidentiality def

Confidentiality: Keeping something secret or private

average daily dietary intake level

Grains: 7

Vegetables/legumes: 5-5.5

Milk, cheese and alternatives: 3.5

Lean meats, eggs, nuts, legumes, etc: 2.5

Fruit: 2

Discretionary foods: 1-3

teens should eat between how many kj per day

Teens should eat between 7500 and 13 500 kJ everyday

sustainable food choices def and examples

Sustainable food choices: Choosing food in ways that consider environmental impacts and long-term resource conservation.

• Reducing unnecessary food waste.

• Choosing suitable reusable or recyclable packaging.

• Supporting responsibly produced foods.

• Planning purchases to avoid wasting food.

OzHarvest def

OzHarvest: An Australian food rescue organisation that collects surplus food and redistributes it to people experiencing food insecurity.

Medicare when was it introduced and what does it cover and describe it

Medicare: Australia's public healthcare system, helping eligible people access subsidised medical services.

Introduced 1984

Can help cover eligible GP visits, specialist services, tests and other healthcare.

Main influences of food choices, diet and habits

Mood

Religion/beliefs

Education/nutritional knowledge

Cost

Availability/accessibility

advertising strategies to increase the attractiveness of a product

Catchy jingles/repetitious slogans

Celebrity/by association endorsements

Viral marketing

Reward programs

Australia’s Physical Activity and Sedentary Behaviour Guidelines

Moderate → Vigorous exercise At least 3 days per week (60mins)

Several hours of light physical activity

Limited sedentary and screentime

Post exercise nutrition

Refuel body, repair muscles, rehydrate

Food:

Fruit salad + greek yoghurt

Spaghetti with lean beef bolognaise sauce

Small tin of tuna on crackers + banana

Fluids depend on your goals

Tips to help a person control their portions

Meal prep

Don’t buy too much food

Stay active

Eat food high in nutrients but low in calories

Don’t skip meals

body image def and describe it

Body image: The way we think and feel about the weight, shape and appearance of our body.

• we may feel different things about our body/appearance

• Body image can influence how we engage with the world

what does positive body image look like

Positive body image:

Not comparing to celebrities or images in media

Focusing on personal positive qualities

Eating healthy foods

Thinking about talents and skills instead of appearance

Choosing clothes that are comfortable and inspire confidence

Avoid judging people’s bodies

male body image, how many are dissatisfied with their bodies, caused by what, risk factors

10-30% of men are dissatisfied with their bodies

Caused by teasing, body trends, action figures

Risk factors included stunted growth/development, restricted eating

female body image, how many are dissatisfied with their bodies, caused by what, risk factors

69-84% of women are dissatisfied with their body

Caused by social media, beauty pageants, peer pressure

Risk factors include reduced self-esteem, anxiety, mental disorders

Healthy Relationship with food what does it look like

Feeling comfortable in your body

Being flexible with food choices

Making food/activity choices that are not driven by emotions, weight, shape or build

Eating intuitively

Eating mindfully

Being body kind what does it look like

Focus on what your body can do

Question what you see in the media

Unfollow people who don’t make you feel good

Say thank you

Focus on people’s good qualities

Hang out with positive people

How does media impact behaviour of young people, social media, tv shows and movies, celebrities, beauty magazines

Social media: Young people start to obsess over their appearance as the algorithm puts such content on their fyp

TV shows and movies: violence encourages bad behaviour, guy saving girl gender stereotypes

Celebrities: plastic surgery, could encourage a young person to do it

Beauty magazines: Extreme dieting or using non-scientifically proven measures to achieve the same result as an airbrushed model

gender role stereotypes def

Gender role stereotypes: Socially constructed ideas about behaviour for men and women

Non-traditional gender roles, what may it cause

Women in IT, jobs like construction

Men looking after the household, nurses

Make you looked down upon, assumed your not as good as the job as the opposite gender

features of fad diets

promises of a quick fix

claims that sound too good to be true

nutritional recommendations which eliminate one or more of the five food groups

Unbalanced and unhealthy and restrictive

results are only short term

fad diets health concerns

Dehydration

Nausea

slower metabolism

Headaches

Fatigue

Examples of fad diets

Paleo diet

Atkins diet

Carnivore diet

Alkaline diet

Wheat Belly

Health Literacy def

Health Literacy: Having the knowledge to obtain, process and understand basic health information and make appropriate health decisions.

Allows people to make informed decision

Helps maintain basic health

Reduce rates of accident/death

Health services for young people

NSW Adolescent Vaccination program

New Street Adolescent service

Justice Health

Keep them safe

Factors influencing access to health services

Confidentiality

Trust

Embarrassment

Geographic location

Socioeconomic status

ACL what does it stand for, describe it, describe consumer rights and responsibilities

ACL: Australian Consumer Law - works towards protecting consumers and ensuring fair trade throughout Australia. They provide a set of rights to consumers for the goods and services they acquire.

Consumer rights:

Legally entitled to seek a refund, repair, replacement, compensation if goods do not meet basic standards. Goods must be:

Fit for the purpose: must do what its expected to do

Match the description on which a buying decision was made

Of merchantable quality: basic level of quality and work for a reasonable time

Have no defects

Consumer responsibilities:

Must be well-informed

Must know how to use the product

Should communicate with professionals

Health scams watch out for

products and services that are only available by mail

products that claim to treat a range of health concerns

products that guarantee a cure

products that require advance payments

Young people’s rights to healthcare

Access: the right to healthcare

Safety: the right to safe and high quality healthcare

Respect: the right to be shown respect and consideration

Communication: the right to be informed about everything in an open way

Participation: the right to be included in decisions and choices about healthcare

Privacy: the right to privacy and confidentiality about personal info

Comment: the right to comment and have concerns addressed

Skills to access health info

Evaluating the credibility and quality of info

Analysing risks and benefits

Calculating dosages

Interpret test results

Locate health info

Harassment def

Harassment: Aggressive pressure/intimidation

Hormones def

Hormones: Chemical substances that act like messenger molecules in the body and maintain homeostasis

Oestrogen def

Oestrogen: A hormone released by the ovaries.

Abstinence def

Abstinence: Restraining yourself from sexual intimacy