more health stuff all of it

Personal identity

Personal identity is made up of the characteristics that make a unique personality

Created by personal, social & emotional development

Includes values & beliefs that help form identity

Mostly established in late youth but continues to change over life

Young people may question their identity as they develop

Values

Principles that help someone decide what is right & important

Beliefs

Things people feel are true, even w/o proof

Values & beliefs:

Influence how people behave & think

They help guide the way people make decisions & treat others

Gender

Part of a person's personal and social identity,

Refers to way a person feels and sees themselves

Sex

A person's biological sex characteristics

Includes sex chromosomes, hormones, and reproductive organs

Sexuality

A person's intimate, romantic and sexual attractions to one another

Respect

Caring about the feelings, wishes & rights of others

Helps build trust & a sense of equality

Positive communication includes active listening & positive body language

Assertive behaviour

Speaking clearly, honestly, openly

Aggressive behaviour

Putting your needs ahead of others

Passive behaviour:

Putting others' needs before your own

Boundaries

Boundaries help protect wellbeing

Types of boundaries include: physical, time, material, emotional, sexual, digital & control

Setting boundaries: helps protect your wellbeing & comfort

skeletal system

internal framework of body

vertebrae

small bones making up spine, spinal cord passes thru for protection

functions of skeletal system

- allows movement (bones allow muscles to pull on them to produce movement)

- shape (of body) and protection

- mineral storage (Ca, Fe, K, P) released into body when needed

- production of blood cells, red n white (in bone marrow)

red blood cells

- carry oxygen to muscles

- red in colour cos of haemoglobin (protein containing iron)

- production is high during growth years, decreases with age

white blood cells

fight infection & disease in the body

muscular system

organ system consisting of approx 600 muscles

functions of muscular system

Create movement (muscles pull on bones to create movement)

Maintain posture (provide force needed to stabilise body)

Heat production (muscles contract, generating heat)

musculoskeletal system

bones, ligaments, tendons & skeletal muscles

collab between skeletal & muscular systems allows body to move

ligament

- fibrous tissue connecting bone to bone

- provide stability at joint where movement occurs

BONE TO BONE

tendons

- Connect muscle to bone

- Muscles contract, pulling on tendons which pull on bones, creating movement

the difference between tendons & ligaments

ligaments connect bone to bone while tendons connect muscle to bone

extension

movement that increases the angle between the bones at a joint/two body parts

flexion

movement that decreases the angle between the bones at a joint/two body parts

reciprocal inhibition

- muscles work in pairs to create movement

- when one muscle contracts its pair relaxes

agonist

muscle that contracts (shortens) to produce movement

antagonist

muscle that relaxes (lengthens) to produce movement

cardiovascular system

also known as the circulatory system

consists of heart & blood vessels working together to transport gases & nutrients around the body

functions of cardiovascular system

- circulates blood around the body

- transports oxygen & nutrients to cells

- transports wastes (carbon dioxide) away from cells

maintain stable body temperature

types of blood vessels

arteries, veins, capillaries

arteries

- generally carry oxygenated blood

- always carries away from the heart to the body

- elastic walls to accomodate more volume

veins

- generally carry deoxygenated blood

- always transports blood from the body back to the heart (toward the heart)

- have thin walls, not as elastic

- rely on skeletal muscles contracting to transport blood back to the heart

- one way valves preventing blood from flowing wrong way

capillaries

- smallest type of blood vessel

- where nutrients & wastes (O2, CO2, nutrients) exchange between blood & body cells

- exchange quick bc of thin capillary walls

aorta

largest artery in the body, left ventricle pushes blood into the aorta & onto the rest of the body

heart

- pump designed to push blood through the cardiovascular system

protected by rib cage

respiratory system

- includes nose, mouth, throat, voicebox, windpipe and lungs

- specialised for gas exchange

functions of respiratory system

- brings air from the atmosphere into the lungs

- transfers oxygen into the blood

- removes carbon dioxide from the blood

- expels heat and water vapour in the air breathed out

- allow vocal cords to create speech as air is breathed out

lungs

major organ of respiratory system, located in chest cavity behind ribs

allows oxygen to be taken in the body whilst letting body get rid of carbon dioxide

alveoli

tiny air sacs in lungs, site where lungs & blood exchange oxygen and carbon dioxide during breathing (gas exchange)

diaphragm

muscle of respiratory system

helps lungs inhale & exhale

breathing

process of taking air into & expelling it from the lungs

broken into two phases - inspiration & expiration

inspiration

diaphragm contracts (moves down)

intercostal muscles contract, increasing chest cavity size

lung pressure decreases

air drawn into lungs (inhale) as gases move from high→low pressure areas

expiration

diaphragm relaxes (moves upwards)

intercostal muscles relax, decreasing chest cavity size

lung pressure increases

air forced out of lungs as gases move from high→ low pressure areas

health

the state of complete physical, mental, & social well-being, not merely the absence of disease

the nature of health & wellbeing

dynamic & subjective

window of tolerance

concept to describe optimal zone of arousal for a person to function in everyday life

in zone, person can effectively manage & cope w/ emotions

grounding strategies (define)

support individuals to understand what is going on around them instead of their thoughts

allow a person to slow their breathing, lower heart rate & allow the brain to process information as when distressed the fight/flight response is activated & is hard to think clearly

grounding strategies (list)

box breathing, 5-4-3-2-1, finding your feet, categories

common thinking errors

cognitive distortions, irrational beliefs

examples include:

- disqualifying the positive

- all or nothing thinking

- magical thinking

- jumping to conclusions

FFF response (define)

a physical or psychological stress response produced by internal/external stressors originating in the brain triggered by a threatening, fearful or otherwise stressful situation

whether we fight/flight/freeze depends on the situation/proximity of threat

FFF response (where it comes from)

from amygdala, a small part of brain that processes aggression, anxiety, survival and fear, bypassing prefrontal cortex which is responsible for higher level functioning and processing

fight/flight - sympathetic nervous system

freeze - parasympathetic nervous system

social (dimension of health & wellbeing)

ability to form meaningful + satisfying relationships w/ others

ability to manage/adapt appropriately to diff social situations

mental (dimension of health & wellbeing)

relates to the state of a person's mind or brain

also the ability to process information

physical (dimension of health & wellbeing)

relating to the functioning of the body and its systems

includes the physical capacity to perform daily activities/tasks

spiritual (dimension of health & wellbeing)

relates to ideas/beliefs/values/ethics that arise in minds&conscience of human beings

includes concepts of hope, peace, guiding sense of meaning/value & reflection of ur place in the world

emotional (dimension of health & wellbeing)

relates to the ability to express feelings and emotions in a positive way

rejection

to dismiss as inadequate, unacceptable or faulty, an emotion, cannot be controlled

failure

a feeling - lack of success in doing/achieving smth, particularly in relation to a certain activity, can be controlled

ABCDE Model of Thinking

A- Activating event - the event client faces that triggers unwanted thoughts

B- Beliefs - thoughts and beliefs client holds about A

C- Consequences - internal and external behaviours resulting from B

D- Dispute - challenging the beliefs and thoughts from B, are they rational?

E- Exchange - exchange old thoughts and beliefs for new, rational, balanced ones

suppressing emotions (reasons)

- to conform

- told to do so

- past experiences may be too difficult to process

suppressing emotions (psychological effects)

psychological:

- anxiety

- depression

- irritability/moodiness

growth mindset

mindset that ppl can adopt whereby they believe their talents, intelligence and personalities are traits that can grow thru efforts, challenge and feedback

fixed mindset

mindset that ppl can adopt whereby they believe their talents, intelligence and personalities are fixed traits that are innate and cannot grow.

emotions

conscious mental reactions subjectively experiences as strong feelings/sensations in the body usually directed toward a specific object

feelings

generated thoughts about emotions that are experienced consciously

emotional coaching (define)

involves guiding someone during times of heightened emotions about more effective responses, and helps people be more aware of their emotions and better manage their feelings

mindset (define)

a habitual mental attitude that determines how you will interpret and respond to situations

emotion coaching process (5 steps)

1. Be aware of emotions

2. Connect with the person

3. Listen with empathy and validate

4. Label emotions

5. Find good solutions

hyperarousal

fight or flight response, heightened state of activation/energy, occurs when the nervous system kicks into high alert, even when danger is not present. person may not feel in control of their actions.

hypoarousal

when a person has too little arousal as the result of an overloaded parasympathetic nervous system

emotions wheel

helps identify root causes of emotions, shows how diff emotions connect

dynamic

constant state of change (in health), changes can occur quickly/suddenly

Subjective

means diff things to diff ppl

benefits of grounding strategies

allow a person to slow their breathing, lower heart rate & allow the brain to process information as when distressed the f/f/f response is activated & hard to think clearly

suppressing emotions (physiological effects)

tightening of muscles

nausea

digestive problems

chronic illness

people with a fixed mindset are more likely to:

believe intelligence is static & limited

view mistakes as an indicator of intelligence and talent

resist seeking and embracing constructive feedback

people with a growth mindset are more likely to:

have a desire for learning & trying new things

seek and embrace constructive feedback

believe learning and growth are possible in every area

hallucinogens

alter various cognitive processes in brain

stimulant

speeds up function of CNS

depressant

slow down function of CNS

illicit drug

prohibited by law for use/possession/sale/distribution bc healht risks

non illicit drug

prescribed, regulated by law, permitted for use under strict conditions

laws around DUIs

license suspension for at least 6mo

fines up to 2k or more for serious/repeat offences

possible imprisonment for severe/repeat cases

why do we use drugs?

feel good

relax

stay awake

short-term physical effects of drugs (negative)

dizziness/nausea

numbness

confusion

short-term physical effects of drugs (positive)

pain relief

wakefulness

coping w anxiety, depression, stress

drug abuse

when drug is use in inappropriate/harmful way

long term physical effects of drugs

disease

impaired brain function

addiction

impaired brain function

disrupt brain functions & ability to send/receive msgs

reduces ability to make decisions & dysregulates actions, emotions and impulses

addiction

continuing to use a drug even tho u r aware of harmful consequences

tolerance

body becoming used to drug and needing increasingly large doses to achieve same effect

dependence

need the drug to feel good & function normally

can be physical, psychological or both