Psychological Health, Relationships, Sleep, Nutrition, and Disease Prevention

Psychological health

Consists of mental, emotional, social, and spiritual well-being.

Mental health

Ability to think clearly, solve problems, and make sound decisions.

Emotional health

Recognizing, managing, and expressing emotions appropriately.

Social health

Ability to interact with others, build supportive relationships, and communicate effectively.

Spiritual health

Having purpose, values, and inner peace.

Maslow's Hierarchy of Needs

A motivational theory with five levels—physiological needs, safety, love/belonging, esteem, self-actualization.

Self-efficacy

Confidence in your ability to complete specific tasks.

Self-esteem

Overall self-worth and self-acceptance.

Learned helplessness

Occurs when individuals feel powerless after repeated failures.

Learned optimism

Promotes resilience through positive thinking patterns.

Depression

Persistent sadness, hopelessness, fatigue, loss of interest.

Anxiety

Excessive worry, fear, restlessness.

OCD

Intrusive thoughts and repetitive behaviors used to relieve anxiety.

PTSD

Trauma-related flashbacks, avoidance, hyperarousal lasting longer than one month.

Suicide Prevention Warning Signs

Withdrawal, giving away possessions, hopelessness, talking about death.

Sternberg's Triangular Theory of Love

Identifies three components: intimacy, passion, commitment.

Self-disclosure

Vital for trust, emotional intimacy, and strengthening relationships.

Healthy conflict management

Includes listening without interrupting, using 'I' statements, compromise, and mutual respect.

Sleep Stages

Stage 1: light sleep; Stage 2: deeper relaxation; Stage 3: beginning of deep sleep; Stage 4: deepest restorative sleep; REM: rapid eye movement.

Full sleep cycle

Lasts about 90 minutes.

REM vs Deep Sleep

REM consolidates memory and emotions; Deep sleep repairs muscle and restores physical energy.

Macronutrients

Proteins, carbohydrates, and fats that provide energy and support bodily functions.

Types of Fats

Saturated (limit), Unsaturated (healthy), Trans fats (avoid).

Cholesterol

HDL removes cholesterol from arteries; LDL contributes to plaque buildup.

Stress

Physiological and psychological response to demands that disrupt homeostasis.

Eustress

Positive stress that motivates and excites.

Distress

Negative stress that causes overwhelm and anxiety.

General Adaptation Syndrome

Includes Alarm, Resistance, and Exhaustion stages.

Coping Strategies

Proactive (planning, support) vs maladaptive (substance use, avoidance).

ACSM Recommendations

150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise weekly.

Eating Disorders

Includes Anorexia, Bulimia, Binge Eating Disorder, Orthorexia.

Benign vs Malignant

Benign: non-cancerous, slow-growing; Malignant: cancerous, invasive.

Metastasis

Movement of cancer cells to secondary sites.

Epidemiological Triad

Host, Agent, Environment.

End-of-Life Planning

Includes DNR, Living Will, Health Care Proxy, Organ Donation, Hospice, Palliative care.