Heal 100 Final Exam

identify a few reasons of why we are offering this course

-well being is linked to academic success

-aligns w/ okanagan charter of embedding health into all aspects of campus

-long term impact which benefits life long journey

-help students thrive in university which is a new environment

recognize the areas of focus for the UBC wellbeing initiative

-inclusion and connectivity

-mental health/resilience

-food/nutrition

-physical activity/sedentary behavior

-built and natural environment

what are some common student health issues (no numbers required)

-anxiety

-stress

-lack of food/veggie/exercise intake

-sleep issues

-overweight

-loneliness

-exhaustion

-hopelessness

what does the Okanagan Charter state re health and what is the first call to action

-international charter for promoting health in universities & colleges

-embedding health into all aspects campus culture

recognize some of the links shown by research between student wellbeing and classroom environments and academic success

-well being is correlated with academic success and learning

-negative stress is linked with both physical and psychological impairment

-well being promotional learning environments positively impact self esteem

-academic achievement is linked to social connectedness

definition of mindfulness

-paying attention in a particular way; on purpose, in the present moment, and non judgmentally

-awareness to ones experiences w/o judgement in the current moment

definition of resiliency

-capacity to recover quickly from difficulties, toughness

definition of academic tenacity

-set of skills/attributes contributing to academic success

-mindset that promotes long term learning and achievement

definition of wellness

-state of well-being in which all the components of health -physical, environmental, mental/emotional, social, intellectual, occupational, financial and spiritual -are in balance

definition of health and wellness

-health : state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

-wellness : health is seen as a "state" wellness is "dynamic process" of being

-a way of living to help us understand -out max potential in all dimensions

dynamic, synergistic, complex, holistic

key aspect of humans?

-have the ability to adapt and change

dimensions of wellness; know what they are and explain how they relate to each other eg. the message/idea from the "egg" activity

-physical

-emotional/psychological

-social

-intellectual

-spiritual

-occupational

-environmental

-altruism

-The human body is amazing, but it will "crack "if not taken care of

-Perfect world = have all dimensions, everything is balanced

-Sometimes in life we are lacking in one dimension, but we can adjust for it because we are attending to those other dimensions of well-being, but if we don't take care of ourselves and don't take care of our well-being, we are going to crack

-All of the dimensions interact with each other, so we need to take care of all of them, so we don't crack

explain the health belief model (4 parts)

To change health behavior a person needs to believe

1. there is a health threat

2. their behavior - not good for health

3. if there is a change = health benefits (outweigh the costs)

social cognitive theory of health behavior change (3 factors)

Interaction of cognitive, behavioural and environmental factorsdetermine change

-Cognitive factor/Personal factors : knowledge, expectations, attitudes

-Environmental factors : Social norms, access in community and influence on others

- Behavioral Factors : Skills, practice, self efficacy

definition of self-efficacy

an individual's belief in their own capability to complete a task

-Internal locus of control helps

-Building on or starting w/ strengths helps

locus of control

internal : belief that we have control over events

external : belief that what happens is the result of change or environment

explain stages of change theory

0. precontemplation : unaware of issue

1.contemplation: thinking about change in the near future, sitting on the fence

2. preparation: making a plan to change plans, setting gradual goals, and testing the waters

3. action: implementation of specific action plans! go for it!

4. maintenance: continuation of desirable actions or repeating periodic recommended steps

5. relapse(repeat)or maintenance working to sustain the behavior change

explain the acceptance commitment theory/therapy and some of its principles/action tips

ACCEPT what is out of personal control; accept the here and now; accept your feelings, thoughts, emotions.

COMMIT to action that improves your life based on your values

Therapy based on that we are naturally to avoid bad things, but the very focus on that leads to negative feelings and so mental suffering thus bad mental.

ACT focuses on what we can do in the present moment, PMA.

The 6 core processes of ACT

Connect to present

Accept feelings

Detach from feelings

Observe yourself and be mindful

Act in accordance of your values

Commit to this action even if its hard

explain the normal process of behaviour change (eg. spiral) and how this sets one up for success in reaching and maintaining a goal

Its like a spiral, few steps of progress then a setback. Learn from setback and move forward.

definitions of health promotion

-Process that enables people to improve or have greater control over their health

-Aimed to help a person improve their physical, mental and social well-being

definitions of health education

Learning experiences designed to give people the knowledge or teaching them the skills to be healthy

Ottawa Charter dimensions; what do they mean; basic understanding of the components

-Strengthen community action

-Develop personal skills

-Enable mediate advocate

-Create Supportive environment

identify the 4 types of research (just names and very basic description)

1. Case studies = looking at an individual

2. Epidemiological = within a population

3. Lab = controlled environment

4. Intervention/Clinical trials = humans following a specific regimen

issue of health "quackery" and media and being a critical consumer

Despite stronger regulations we still have to be critical consumers

•health is an issue close to people's hearts

•quick fix attitude

•False claims, false credentials, false products, false science, advertorials, infomercials etc

Check credentials!!! Use your education!!

recognize some determinants of health and why/how they impact health

•Income and Social Status = treatment for health not covered by plan, smoking programs have charges

•Social Support Networks

•Education and Literacy - can't read, earning levels

•Employment/Working Conditions = desk, room with no daylight

•Social Environments

•Physical Environments

•Personal Health Practices and Coping Skills

•Healthy Child Development

•Biology and Genetic Endowment = can't control it, genes for different diseases

•Health Services = need to have access to them

•Gender

•Culture

setting goals using the SMART formula; action plan

S= specific

M = measurable

A = attainable

R = relevant

T = time-bound

internal vs external locus of control/motivation/incentives and how this impacts behaviour change

Internal : belief we have control over events, tend to be healthier and have an easier time adhering to wellness programs

External : belief that what happens is a result of change or the environment., think of themselves as powerless and vulnerable, can sabotage efforts to change behavior.

what is locus of control?

refers to extent to which people think they have control over their life

Extrinsic and Intrinsic motivation

Extrinsic is driven by external rewards like money, fame, grades and praise

Intrinsic is driven by internal rewards like doing something because it is personally rewarding

define motivation and how it can be influenced

Motivation is the experience of desire(you want to do something or avoid something) Can be influenced by internal and external factors.

common mistakes in goal setting

- too many goals

- vague goals

- too big

- not written down

Mindfulness Practices

Sitting Practice- Focused attention (breath)

- Open awareness (thoughts, sensations, sounds,emotions)

• Mindful Movement

- Standing, lying, walking- Focus on sensations, proprioception

• Body Scan

Focus on physical sensations in the body

Anterior cingulate cortex (1 of 5 part of brain)

- Controls executive function

Increases in size and density (more grey matter)

Improves attention, problem solving, working memory and regulating emotions

Insula (1 of 5 part of brain)

- Interoceptive awareness

Increases in size and grey matter

Provides a sense of what is happening within your body

Amygdala (1 of 5 part of brain)

- Fight or flight response

Grey matter shrinks

Inactive during meditation

Mental Benefits of Mindfulness

Sharpen focus

Improves memory

Increases attention span

Restores synapse w/o the grogginess of sleep

Emotional Benefits of Mindfulness

Increases emotional intelligence

Reduces stress

Regulates emotion

Helps with depression

Reduced anxiety

Improves self -esteem

Physical Benefits of Mindfulness

Reduces Blood Pressure

Reduces Heart Rate

Prevents and Reduces Pain

Weight Loss

Enhances Energy, Strength & Vigor

Posterior cingulate cortex (1 of 5 part of brain)

responsible for mind wandering

Decreased activation during meditation

Posterior cingulate works with anterior cingulate

Increases ability to focus and decreases mind wandering

Prefrontal cortex (1 of 5 part of brain)

Executive order functions

Increases in size and density

Responsible for decision making, planning and abstract thinking

Over time your ability becomes improves

Define yoga

Yoga is the calming of the fluctuations of the mind

-yoga = "to yoke", join, unite, core mindfulness practice

5 core principles of our health care system; some of the challenges with it;

1. Public administration (publicly funded insurance)

2. Comprehensiveness (all essential services)

3. Universality (everyone is covered)

4. Accessibility

5. Portability (among all of Canada)Five Core Principles

Access & Equity Challenges (Geographical disparities, Financial disparities)

Quality & Safety Challenges (Patient safety & patient harm, Healthcare quality assurance)

Financial & Sustainability Challenges (Costs and funding, Aging population)

what are steps of improvement in our health care system?

1. need more community based solutions

2. need a range of servings to address all detriments of health and well-being

why is health care costly

Healthcare system governance

aging population

Basic vs extended health

Basic insurance, which covers most medically-required services.

Extended health insurance, to cover what basic insurance does not.

Public health care

-Majority of healthcare is publicly funded, paid by taxes.

-Includes doctor visits, hospital stays and other medical services

-Healthcare is primarily a provincial and territorial responsibility

-aims to provide universal access to necessary medical services for all residents regardless of finances

Private health care

prescription medications, dental care, vision care , and allied healthcare may not be covered by the public system thus private insurances may be pursued.

Wheel of power concept

Shows who has advantages and who doesn't.

Different sections for race, gender, etc.

More advantages = closer to center.

Factors: race, gender, class, etc.

Changes based on context.

Example: White woman has some privilege.

Encourages recognizing privilege.

Shows how different forms of privilege connect.

Goal: Make society fairer by tackling inequalities.

Define intersectionality

Intersectionality means recognizing that people's identities overlap and affect their experiences in different ways.

How can we break barriers of health care system

Community Engagement and Education

Policy Advocacy and Reform

Technological Innovation and Literacy

Medical vs public health model of health care system

Medical Model:

Focuses on treatment and addressing personal behaviors as the cause of obesity.

Assumes individuals make informed choices and are independent agents.

Interventions involve providing information and motivating behavior modification.

Public Health Model:

Concentrates on prevention and the environmental influences leading to health-damaging behaviors.

Interventions target modifying environmental, social, and institutional forces through social policies.

Emphasizes external factors and prevention over individual health and intervention.

Define mindfulness and the growth mindset

Mindfulness : Paying attention in a specific way, on purpose, in the present moment without any judgement. It is awareness

Growth Mindset : you thrive on challenge, and don't see failure as a way to describe yourself but as a springboard for growth and developing your abilities. You embrace failure

Define brain neuroplasticity

Brain neuroplasticity:

Brain's ability to reorganize and form new neural connections.

Allows learning, adaptation, and recovery from injury.

Occurs throughout life, but more prominently in childhood.

Influenced by experiences, environment, and activities.

Enables rehabilitation and therapeutic interventions.

7 attitudes for mindfulness

Non-Judging: Notice, and then let go of your judging.

2. Patience: Be patient with yourself and with the process

3. Beginner's mind: Remain open and curious

4. Trust: Trust in ourselves

5. Non-Striving: Don't try too hard

6. Acceptance: Accept the present moment as it is

7. Letting Go: Notice, and then let go of attachments

triangle of awareness for mindfulness (SET)

sensations, emotions, thoughts

Results differences between UBCO and OC students in mindfulness training study

UBCO Nursing student symptoms of depression decreased but not OC.

Perceptions of quality of life and general health decreased for the students at OC, but not UBCO

OC had increased levels of anxiety, UBCO the same

Know benefits of yoga; cognitive processes

-Cognitive Process : Attention Regulation, Mood Related Metacognition, Acceptance and non striving

Benefits for Cognition/Behavior :

Increase in happiness,

increase of flow states and positive mood states,

increased self compassion,

increased mindfulness,

better sleep,

improved memory,

less stress

Know benefits of yoga; physiological

Physiology Benefits : Decreases stress reactivity (increases vagal tone, autonomic, metabolic and physiological resilience) Decreases inflammation,

Lessens stress related responses

Know benefits of yoga; neurological

Increased GABA(calming, inhibitory), Decreases cortisol(stress)

Increased serotonin (mood, appetite),

Effects endogenous cannabinoid system(More relaxed, dopamine, bliss)

Know benefits of yoga; breathing

Breathing Benefits : Decreased heart and breath rate, better digestion, more insulin and less blood sugar, more attentive, significant reduction on Beck Anxiety Inventory

Define Interoception, proprioception

Interoception: the perception of sensations from inside the body, e.g heartbeat, respiration, etc

Proprioception : your body's ability to sense movement, action, and location. Position and orientation of body.

Thoughts re safety and use of yoga as a complementary medicine

Injuries and harm, religion, cultural appropriation

Use yoga complementarily in addition to medical care

Religion/spiritual of yoga

Evolved alongside hinduism but it is NOT a religion, It is a spiritual practice(connection to self, others, nature and universe/higher power)

Steps of a sun salutation (see module for checklist)

Mountain Pose, Root to Rise, Forward Fold, Halfway Lift, Back to Forward Fold, Downward Facing Dog, Step/Hop Back to Standing.

Dr. Binfet and the BARK program - review summary notes posted on canvas eg. health benefits, social contagion, time needed with animals for benefits, name of dog, community programs being used for, how program runs

-run by students led by Binfet

-64 dogs most have been rescued

-its kind of like "emotional CPR"

-dog names who came to class; Henry

-Founded by Dr. Binfet, a psychologist, the program focuses on kindness

-With over 30% student participation, BARK aims to reduce stress, enhance social connections, and boost resilience through interactions with dogs.

-The program offers drop-in sessions, campus walks, and community outreach, with rigorous assessments for dogs and handlers.

-Interacting with therapy dogs has proven physical, psychological, and social benefits, fostering wellbeing and stress reduction.

-BARK is integral to fostering mental health, promoting positive coping mechanisms, and creating a supportive community at UBCO.

-on average they spend 35 min but need 7-10 min of physical contact for benefits

Definition of mental health

a person's condition with regard to their psychological and emotional well-being.

Be able to explain the mental health and wellness continuum diagram

Mental health is a spectrum of well-being.

It involves:

Recognizing one's own abilities.

Coping with life's everyday stresses.

Being productive and fruitful in work.

Contributing positively to the community.

-Optimal Mental Health with Min Mental Illness is Flourishing

-OMH with Max Mental Ill is Flourishing and Mental Ill

-Maximum Mental Ill and Min Mental healthy is Languishing and mental Illness

-Where minimal mental healthy and minimal mental illness is languishing

Be aware of Post-Secondary Mental Health Standard

-not great especially since covid

-more suicide, 2nd leading cause of death in this age

-more depression, anxiety, bad eating

-Mental Health Commission of Canada stated student success by promoting and strengthening students mental hp and well being.

5 levels of Maslow's hierarchy of needs (SELSP)

Self-actualization (Desire to be most that one can be)

Esteem(respect, status, recognition)

Love and belonging(Friendship, Family, Intimacy, Connection)

Safety needs (security, employment, health, property)

Physiological needs (food, water, air, clothes, sleep)

Adult identity; definitions of self-esteem, spiritual wellness

Adult identity: Perception of self and roles in adulthood.

Self-esteem: Evaluation of one's worth and capabilities.

Spiritual wellness: Finding meaning and connection beyond oneself.

Research shows longer life, greater coping, decreased disease risk and better emotional health for spiritual wellness.

Erikson's Stages of Development

Adult Identity

Self Esteem

Intimacy

Values and life purpose

Spiritual Wellness

Definition of positive psychology

-what makes people happy?

-study of positive experiences, positive traits, what it means to be human, science of happiness.

Percentage of happiness control

Personal Choices : 40%

Circumstances : 10%

Genetics : 50%

What brings happiness research; positive emotions, money, savoring, relationships (MASPR)

money

accomplishments

savoring (ice cream? cat? anything that makes you say awwww)

positive emotions

relationships

4 happiness chemical names only

-dopamine(reward, doing task)

-oxytocin(love, dog, family)

-serotonin(mood, meditation, running)

-endorphin(pain killer, exercise, laughing exercise, comedy)

improvement of psychological disorders;

3 means (basic definition/approach)

1. biological,

2. Behavioral,

3. Cognitive; a combination of 3 is a good approach for most success

-contributes to all dimensions of well being

-can take on a pos or neg def

-many things impact it: nutrition, sleep, relationships

-biological : activity of neurons in brain and chemical reactions, side affects, antidepressants most widely prescribed meds in Canada, treatment focused on pharmacology/medications to impact neurons and brain chems

-behavioral : based on what people do; stimulus, response, reinforcements

-cognitive : behavior results from attitudes, expectations & motives

how does peer groups, self-help groups, counseling help

realizing your not alone, express feelings, gain hope

nutrition and exercise are key aspects of treatment; stand alone and adjunct therapies, evidence to support these

Canadian Network For mood and anxiety treatments CANMAT said exercise is a stand alone treatment can positively impact mild to moderate depression-NUTRITIONAL THERAPIES FOR MENTAL DISORDERS- nutritional supplements can control, bipolar disorder, schizophrenia, EDS and anxiety

what is the most effective treatment ?

a combo of biological, behavioral and cognitive

health benefits of laugher (details and examples)

-reduces heart disease

-natural pain killer

-improves breathing

-helps losing weight

-improved sleep

-less stress

-makes you look younger

-Decreased adrenalin and blood pressure

-Increased digestion and metabolism

-Increases respiratory activity so it's beneficial for asthma

-Its a workout

how laughter positively impacts relationships, mood, anger/anxiety, science re immune killer T cells, endorphins etc.

Relationships

Strengthens bonds

Improves communication

Facilitates conflict resolution

Mood:

Triggers endorphin release

Reduces stress hormones

Enhances resilience

Anger/Anxiety:

Acts as a stress-reliever

Promotes emotional regulation

Immune System:

Boosts immune cell activity

Enhances immune response

Endorphins:

Provides pain relief

Elevates mood

Science:

Increases killer T cell activity

Reduces stress hormones

health benefits of creativity and why

-flow state when creating(similar to yoga)

-using hands

-develop skills and learn, growth mindset

Types of Laughter

Spontaneous laughter (Random burst can be inappropriate at times)

Social laughter (Awkward?)

Contagious laughter (Normal laugh when others laugh)

definitions of types of stress

Eustress : stressor that presents an opportunity for personal growth

Distress : Stressor that causes strain and has a harmful effect

optimal amount of stress for best performance,

eustress or between low stress and high stress. a medium. low stress is boredom, high stress is unhappy, anxious.

what is stress?

body's natural response to any demand placed on it

reactions to stress (fight or flight; adaptation; physiologically what is happening?)

adaptation/fight or flight - attempt to cope with stress (general adaptation syndrome)

Alarm - Resistance - Exhaustion

increased heart rate, breathing, blood pressure, release of fatty acids into blood for energy)

levels and frequencies of stress and when it becomes harmful to health

positive (healthy), tolerable (more serious) , toxic (harmful to health)

how is stress harmful to health; understand how it contributes to heart disease risk

-high blood pressure

-heart disease

-hormonal and neurotransmitter imbalance

-poor sleep

-less cope and resilience

- increase/decrease body weight

-depressed, poor mood, and mental

it increase blood pressure, injures arteries, arterial walls thicken and make them prone to plaque build up

examples of common student stressors and life stressors

finances

academic demands

away from home

marriage

major life changes

parents separation

poor coping methods examples

smoking, drugs, drinking, self harm

coping with stress;

-recognize a problem exists

-identify and remove/manage stressor

-some stressors cant be removed so need to manage

time management

-find the time killers in your life

-set long and short range goals

-identify and prio immediate goals

-use a daily planner and daily lists

-find time to exercise, eat well, sleep, mindful, social, laugh, etc.

our responses/interpretation to stress; impact of personality

-each person reacts to a same stress differently but stress response is the same

-YOUR interpretation/perception of situation is key to body's response

-coping strategy depends on individual(experiment, spend time on this and try combinations as they often work)

Stress personalities

Type A : Motivated, Heightened stress response, increased disease risk

Type B : Easygoing, Weak stress response, low disease risk

Type C : Confident, maintain emotional control, low disease risk

other means of stress management; eg. yoga, breathing, mindfulness/meditation, exercise (details of how) This is also relaxation techniques

-muscle relaxation

gratitude and kindness

- breathing techniques

- visual imagery

- mindfulness

-meditation

- yoga

-being creative ( use hands)

-nutrition

Yoga is based on principles of self care, raises self esteem, slow breathing , clear mind, increased awareness

Nutrition plays key role, food choice and timing, some eat more while others eat less, key nutrients for good brain.

How to decrease financial stress

-keep record of income and expenses

-create balance sheet of income and expenses where money goes

-plan budget

-set goals and means

How do animals impact stress

-increased empathy, trust, positive mood, decreased aggression, stress, stress hormones', blood pressure, less exam stress and loneliness.

stress hormone cortisol eg. think of all of the things we have discussed in this class so far; cortisol has been mentioned along with its decrease due to certain practices like mindfulness etc

chronic stress is linked to high blood pressure which causes cortical and epinephrine

heart disease

and more