MENTAL HEALTH STUDY GUIDE: PART 2 💔💔

study study study

Depression

common mood disorder, causes temporary to persistent feeling of sadness and loss of interest

Seasonal Depression

a depression related to the changes of seasons.

• symptoms start in the fall and continue into winter months

Depression statistics

• abt 20% of all teens experience depression b4 adulthood

• females are 2wice as likely as males to be diagnosed with depression

Placebo Effect

is when someone feels better because they believe a treatment will help—even if the treatment itself has no real medical effect

Antidepressant statistics

• anti-depressant users have abt a 42% chance of relapse

• non-users have 25% chance of relapse

FOMO + CAUSE

= fear of missing out

• makes people extremely compelled to check their social media all the time

• users want to ensure they aren’t missing out & want to stay updated

• people completely lose their focus over FOMO

Body Dysmorphic Disorder

mental illness involving obsessive focus on perceived flaw in appearance

• flaw may be minor or imagined

• person spends hours a day trying to fix it

What is the neurotransmitter/hormone highly associated with social media addiction?

dopamine

Eustress

is a moderate type of stress that’s interpreted as being beneficial or a positive type of stress

Why is Eustress important?

Encourages stepping outside your comfort zone and developing new skills. (growth)

Which brain chemicals are stimulated from exercise?

• Dopamine

• Serotonin

• Norepinephrine

• Endorphins

• Enkephalin

What impact does exercise have on mood and stress hormones?

Aerobic Exercises (aka running): improves mood in as little as 10 mins

Mood improves drastically after 20 to 30 minutes of exercise

Reduces stress

Serotonin

a feel-good hormone that plays a role in mood & appetite.

When can serotonin be released?

can be released due to status or self-confidence, receiving affection and/or admiration

Where is serotonin produced in the brain?

Raphe Nuclei

What amino acid is needed in order to produce Serotonin? (Where does it come from)

Tryptophan (essential amino acid)

Tryptophan

• an essential amino acid

• serotonin is made from this (gets converted into serotonin)

• it is obtained from certain foods and triggered/released in the blood when exercising

What has high amounts of tryptophan?

high protein foods

Non-essential amino acid

produced by body & do not need to come from diet

Essential amino acids

CANNOT be made by the body and must come from person’s diet

Melatonin

the body uses serotonin to synthesize (produce) melatonin; plays a big role with sleep

Circadian rhythm

body’s natural 24-hour internal clock

helps control when you

• sleep

• wake up

• eat

• feel alert | mostly based on: daylight and darkness.

How does exercise play a role with Dopamine?

Exercise can boost dopamine levels in the brain and improve mood

What about the exercise causes Dopamine to be released?

• you enjoy the exercise

• your doing it to improve yourself

Endorphins

neurotransmitter naturally produced in Hypothalamus & pituitary gland

When are Endorphins released?

In response to…

• pain

• physical stress

• exertion

Enkephalins

act as an “analgesic” and are given credit for what’s known as a “runners high”

Why are Endorphins referred to as an “analgesic”?

bc they are ur body’s natural painkillers

Neurogenesis

is the process by which new neurons are created in the brain

bc aerobic exercises increase the oxygenated blood supply to the brain & promote growth of new neurons.

Role sunlight has with boosting mood

sun increases serotonin levels helping to elevate levels of happiness

Which Vitamin is manufactured through sunlight

vitamin D

In order to get Tryptophan passed the blood brain barrier, what do experts recommend an individual's eat?

• eat carbs

• along w/ foods w/ high levels of Tryptophan

Feng Shui

• someone’s vibe in a clean vs dirty environment

• system of harmonizing w/ everyone

Benefits of Tea

• feel more relax and decrease in anxiety levels

• contains L-Theanine(amino acid) known for calming properties

L-Theanine

• is an amino acid found in Green and Black tea

• calming properties and promotes relaxation without sedation

L-Theanine boosts

• alpha brain waves

• GABA and serotonin

Matcha

• a specially grown Japanese green tea that is stone into very fine green tea powder leaves

• has stronger effects than regular green tea

• decreases stress

Chamomile Tea

contains “Apigenin” which is antioxidant that binds to certain receptors in the brain

Peppermint Tea

• can decrease anxiety and fatigue while increasing alertness

• menthol in it acts as a muscle relaxant which help reduce stress

Acupuncture

ancient form of Chinese medicine that is done by inserting very thin needles through skin on specific parts of the body called Acupoints

what is the point of acupuncture

believed to stimulate central nervous system by releasing chemicals (norepinephrine, endorphins, enkephalin) into muscles, spinal cord, brain

Acupressure

massage techniques that includes pressure, stretching, rhythmically tapping & stimulating specific places on body called Acupoints

• alternative to acupuncture

what is the point of acupuncture

believed to help reduce stress & anxiety symptoms

Affirmations

positive statements that can help uplift individuals and overcome negative

Upstairs Brain

prefrontal context area

• functions

  • decision making

  • self control & self awareness

  • weighing/for seeing possible consequences

Downstair Brain

is fully built and functioning in young children

• limbic system

• brain stem

  • breathing/blinking

  • wake & sleep