anorexia and stuff

Health psychology

is a sub-discipline of psychology focused on understanding how psychological factors influence health, illness, and responses to illness.

Health psychology overlaps with

behavioral medicine, public health, sociology, and biology.

Epidemiologists (public health)

Study large-scale disease patterns and factors.

Biological Factors

Genetics, immune function, physical health.

• Example: Some immune systems are genetically stronger/weaker.

• Lifestyle (nutrition, physical activity) influences immune function.

Psychological Factors

Personality, beliefs, coping skills.

• Example: Neuroticism can increase stress and impair immunity.

Sociological Factors

Environment, social class, discrimination.

• Prejudice and discrimination negatively impact mental and physical health.

Theory of Reasoned Action (TRA)

Intentions lead to behavior

Components of Intention (TRA)

Attitude: Positive/negative evaluations of the behavior

Subjective Norms: Perceived social approval or disapproval.

Theory of Planned Behavior (TPB)

Builds on TRA by adding

• Perceived Behavioral Control. This theory posits that behavioral intentions are influenced not only by attitudes and subjective norms but also by the perception of one's ability to perform the behavior.

Precontemplation

Not recognizing the need for change

Contemplation

Acknowledging a problem exists

Preparation

Planning behavioral change

Action

Actively engaging in new behavior

Maintenance

Sustaining behavior over time; preventing relapse

Relapse

Returning to unhealthy behavior

Applications

Effective for quitting smoking, reducing risky behaviors, adopting healthier lifestyles

Social Support

Having a reliable support system that can assist during times of need.

Tangible Assistance

Physical help(e.g., money, rides, errands).

Informational Support

Advice, expertise(e.g., friend who’s a mechanic).

Emotional Support

Venting, empathy, comfort (e.g., someone to cry to).

Perceived vs. Actual Support

Simply believing someone is available can reduce stress and improve outcomes.

Reciprocity

Support is a two-way street; be available for others as well.

Stress

A physiological, psychological, and emotional response to perceived harm, threats, or challenges.

Key Point: Perception of the stressor is critical.

Stress is subjective: What stresses one person may not stress another

Physiological Stress Response (Fight or Flight

Activated by sympathetic nervous system,

The effects are,

• Adrenaline release, Increased heart rate and breathing, Suppressed digestion and immune response, Dilated pupils; heightened senses, and

• purpose: To prepare the body to fight or flee

Importance of Perception

Stress is not purely biological, Individual interpretation and cognitive evaluation play key roles.

Hans Selye’s General Adaptation Syndrome (Gas): Alarm

Initial fight or flight response; stress resistance rises.

Hans Selye’s General Adaptation Syndrome (Gas): Resistance

Continued coping; body attempts to maintain resistance.

Hans Selye’s General Adaptation Syndrome (Gas): Exhaustion

Resources deplete; body can no longer sustain resistance, risk of illness or injury.

GAS GRAPH: Y-axis

Stress resistance

GAS GRAPH:X-axis

Time, shows curve rising (alarm), plateauing (resistance), and falling (exhaustion).

Psychoneuroimmunology (PNI)

• Interdisciplinary study of how stress affects the immune system

• Chronic stress suppresses immune function.

Examples of PNI

• Immune cells help detect and destroy cancer cells.

  • Chronic stress impairs this function.

• Increased risk for cardiovascular disease (e.g., hypertension, heart attacks).

• Stress and mental health are deeply intertwined.

White blood cells (WBCs)

also known as lymphocytes, play a key role in protecting the body against foreign pathogens (bacteria, viruses, etc.)

Lymphocytes

come in different types, each specialized for particular immune functions

Non-Specific (General) Immunity:

• Acts as the body's first line of defense—analogy: castle walls

• Not targeted at a specific pathogen; attacks anything foreign

• Includes general lymphocytes that respond to all invaders

Specific Immunity

Responds to particular pathogens

• Example: The Flu:

  • Initial infection may take days to a week to recover.

  • During this time, the virus spreads and the immune system works to fight it.

  • After recovery, immune cells retain memory of the pathogen.

  • Antibodies are created that recognize and respond to the same strain in future.

  • These antibodies help prevent reinfection or reduce its severity.

  • Analogy: Antibodies act as "floating bombs" tagging the virus for destruction.

Vaccines

• Mimic natural immunity without causing illness

• Leverage the same immune mechanisms to train the immune system

Coping

Strategies or resources used to manage stress, threats, or challenges

Emotion-Focused Coping

• Focuses on managing the emotional distress from stress

• Example: Self-medicating after being fired (e.g., going to the bar daily).

• Might provide short-term relief but doesn’t solve the underlying problem

Problem-Focused Coping

• Tackles the root cause of stress

• Example: After being fired, updates resume, applies for jobs, explores new career paths.

• Generally leads to better outcomes

Optimism & Health

• Described using a parabola model.

• Moderate optimism = Best health outcomes, while -

• Low optimism (pessimism) and Unrealistic optimism (delusional) are both associated with poor outcomes

Evidence-Based Programs

• Teach strategies to reframe or reappraise stress.

• People who perceive stressors as challenges rather than threats tend to have better outcomes

Deep Breathing (Coping Skill Training)

• Diaphragmatic breathing: inhale deeply (4 count), exhale slowly (5 count

• Activates the parasympathetic nervous system, reducing physiological arousal

Mindfulness, Meditation, Positive Imagery (CST)

• Proven to reduce stress and improve well-being.

Yoga:

Combines physical movement, mindfulness, and breath control.

7-Year Threshold (Quitting Smoking)

If someone has smoked for 7 years or less, quitting can reverse most damage, smoking is one of the most impactful health behaviors.

Methods to quit smoking:

• Nicotine substitutes: patches, gum.

• Therapy: psychological dependency.

• Medications: can assist with cessation.

• Combining approaches often yields best results.

ACSM Guidelines:

• 150 minutes/week of moderate-intensity cardiovascular exercise.

• Resistance training is additional and essential for muscle health.

FITT Principle

• Frequency: How often per week.

• Intensity: Based on heart rate (moderate intensity recommended).

• Time: Duration of exercise session.

• Type: Activity modality (e.g., walking, swimming, basketball).

Agarophobia

Characterized by a fear of being out in open busy areas.

Anorexia Nervosa

A refusal to maintain a healthy body weight, intense fear of being overweight, and a distorted body image.

Antisocial Personality Disorder

When a person persistently violates the rights of others and is often in conflict with the law.

Anxiety Disorders

Worrying, nervousness, fear of losing control, and the inability to relax in the face of no real threat.

Avoidant Personality Disorder

Unwillingness to enter into relationships without some assurance of acceptance.

Bipolar Disorder

Episodes of elation to deep depression.

Conversion Disorder

A major change in, or loss of, physical functioning although no medical findings can be found.

Bulimia Nervosa

Recurrent cycles of binge eating followed by dramatic measures to purge the food.

Conversion Disorder

A major change in, or loss of, physical functioning although no medical findings can be found.

Depersonalization Disorder

The persistent or recurrent feeling that one is detached from one’s own body as if one is observing his or her thought process from the outside.

Dissociative Amnesia

When a person is suddenly unable to recall important personal information that cannot be attributed to organic problems.

Dissociative Disorders

Separation of mental processes such as thoughts, emotions, identity, memory, or consciousness.

Dissociative Fugue

When a person has lost all memory of his or her past life. Often leaving home and starting a new life.

Dissociative Identity Disorder

When an individual has two or more identities or personalities, each with distinct traits and memories that “occupy” the person.

Generalized Anxiety Disorder

Persistent anxiety that is not attributed to any specific object.

Hypochondriasis

When a person insists that they have a serious physical illness even though no medical evidence can be found.

Major Depression

Characterized by extreme feelings of sadness and may include additional symptoms (e.g., poor appetite, loss of interest, serious weight loss, agitation, great lethargy, and difficulty concentrating).

Mood Disorders

Disturbance in expressed emotions (e.g., sadness or elation).

Obsessive-compulsive disorder (OCD)

Irresistible urges to engage in specific acts, often repeatedly.

Panic Disorder

An abrupt attack due to persistent anxiety that is not attributed to any specific object.

Paranoid Personality Disorder

The tendency to interpret other people’s behavior as threatening or demeaning.

Post Traumatic Stress Disorder (PTSD)

Characterized by a rapid heart rate and feelings of anxiety and helplessness caused by a traumatic experience such as threat, assault, destruction of one’s community, or witnessing death.

Schizoid Personality Disorder

Indifference to relationships and flat emotional response.

Schizophrenia

Disturbances in thought and language, perceptions and attention, motor activity, mood, and withdrawal and absorption in daydreams or fantasy.

Social Phobia

The persistent fear of scrutiny by others or of doing something that will be humiliating or embarrassing.

Somatoform Disorders

Complaints of physical problems or a persistent symptoms such as pain, fatigue that cant be explained by a medical condition or mental disorder.

Specific Phobia

Excessive, irrational fears of specific objects or situations.

Psychoanalytic/Psychodynamic Perspective

This perspective holds the view that early childhood experiences determine our later behaviors and development.

Learning Perspective

This perspective holds the assumption that classical and operant conditioning are the cause of abnormal behavior.

Cognitive Perspective

This perspective focuses on a person’s information processing.

Humanistic/Existential Perspective

While hard to describe, this focuses on self-actualization or a search for meaning in life.

Biological/Physiological Perspective

This perspective has the assumption that abnormal behavior is due to biological or physiological causes (e.g., the body and brain).

Physical Activity

Even regular walking improves lifespan and quality of life

Regular exercisers live up to 6 years longer

Improves mood, cognition, and coping with stress

Guidelines (American College of Sports Medicine)

150 minutes/week of moderate-intensity cardiovascular exercise

Resistance training is additional and essential for muscle health

FITT Principle

Frequency: How often per week

Intensity: Based on heart rate (moderate intensity recommended)

Time: Duration of exercise session

Type: Activity modality (e.g., walking, swimming, basketball)

Nutrition Essentials

High in vitamins, minerals, and fiber

Use ChooseMyPlate.gov for resources, meal plans, and diet tools

Carbohydrates

Necessary but type and quantity matter

Whole grains (e.g., wheat bread) better than refined grains (e.g., white bread

Fiber

Often under-consumed

Associated with better digestive health and reduced disease risk

Weight Loss

Reduces risk for, Cardiovascular disease, High blood pressure, Dental cavities (due to lower sugar intake)

Serving Size

Critical to understanding all subsequent values

Calories

Monitor total energy intake

Fats

Saturated fats (e.g., animal fats) less healthy

Monitor both saturated and total fat

Cholesterol & Sodium

High intake linked to cardiovascular risks

Carbohydrates

Necessary, but monitor total intake

Fiber

Critical to good health

Sugars

Especially added sugars → detrimental to health

Newer labels distinguish naturally occurring vs. added sugars

Protein

Essential but can be overconsumed

Too much protein can overburden kidneys

Vitamins & Minerals

E.g., Vitamin A, C, Calcium, Iron

Seek nutrient-dense foods (high in vitamins/minerals, lower in calories)

Prenatal care:

It is very important to have medical care during a pregnancy. See a health care provider and follow all instructions. This will make the pregnancy experience happier and healthier for both the mother and the baby.

Avoid Stress:

Stress is a normal part of life. We all expeience it every day, but attempt to eliminate as much as possible during this time. Carrying a baby to term can actually be one of the most exciting and fulfilling events of a lifetime.

Avoid Toxins

This can include tobacco, legal and illegal drugs, alcohol, caffeine. If you must consume any of these things, talk to your healthcare provider for more information.