HTH 100: Exam 1 Study Guide

immediate rewards of healthy behaviors

- reduces risk of injury and illness

- improving academic performance

Long term rewards of healthy behaviors

- disease prevention

- longevity (high life expectancy; avg is 78.8)

- improved quality of life

- societal and global benefits, such as reducing the global disease burden

enumerate the effects that personal health choices have on others

- obesity

- smoking

- excessive alcohol consumption

- illegal and prescription drug abuse

compare and contrast the medical and public health models of health

Medical model = focused on treating disease

public model = focuses on factors contributing to health, disease prevention, and health promotion

six (7) dimensions of health

Physical

Social

Intellectual

Emotional

Spiritual

Environmental

Occupational

modifiable and nonmodifiable personal and social factors that influence health

all of these are determinants of health

modifiable =

- individual behavior (nutrition, exercise, drugs, etc.)

nonmodifiable =

- biology and genetics (diseases/conditions)

mod/nonmod =

- social factors (crime, poverty, violence, etc.)

- access to quality health services

- policies

define health

world health org def = state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity

book def = the ever-changing process of achieving individual potential in the physical, social, emotional, intellectual, spiritual, and environmental domains

HEALTH IS A DYNAMIC PROCESS

health disparities

a particular type of health difference that is closely liked with social, economic, and/or environmental disadvantage. includes:

- racial or ethnic group

- religion

- socioeconomic status

- gender

-age

- mental health

- cognitive, sensory, or physical disability

- sex orientation or gender identity

- geographic location

- other characteristics historically linked to discrimination or exclusion

Three types of behavior change models

health belief model

social-cognitive model

transtheoretical (stages of change model)

health belief model

shows when beliefs affect behavior change. several factors must support a belief before change is likely:

- perceived seriousness of the health problem (more serious, more likely to change)

- perceived susceptibility to the health problem

- perceived benefits (more likely to change if there is benefits)

- perceived barriers (must be overcome)

- cues to action (more likely to change due to early symptoms or ad)

social-cognitive model

three factors interact in a reciprocal fashion to promote and motivate change:

- social environment

- thoughts or cognition (values, perceptions, etc)

- behaviors

we change our behavior in part by observing models in our environments - from childhood to the present - reflecting on our observations, and regulating ourselves accordingly

transetheoretical (stages of change) model

behavior changes usually do not succeed if they start with the changes itself. we must go through a series of stages to adequately prepare ourselves for that eventual change. stages include:

1) precontemplation (no intention of changing)

2) contemplation (ppl recognize they have a problem and think about change)

3) preparation (close to taking action)

4) action (begin to follow action plans)

5) maintenance (continues actions toward making it permanent part of life; be aware of relapse)

6) termination (behavior is so ingrained that constant vigilance is unnecessary; has become an essential part of life)

identify current personal risk factors, as well as strategies to change them

strats to change risk factors

- learn about target behavior

- develop self-efficacy and internal locus of control for motivation

- set SMART goals

- get help from others

- visualize new behavior

- control the situation

- practice countering

- control the situation

- reward oneself

define each of the four components of psychological health

intellectual = thinking; cognitions (values, beliefs, etc.)

emotional = feeling

social = interacting/adapting

spiritual = finding meaning/purpose/belonging to something greater

basic traits shared by psychologically healthy people

- feel good about themselves

- feel comfortable with other people, respect others, and have compassion

- self-compassionate

- control tension and anxiety

- meet the demands of life

- curb hate and guilt

- maintain a positive outlook

- value diversity

- appreciate and respect the world around them

enumerate at least three factors that play a role in psychological health

- family and genetics

- support system and community

- excessive, unresolved stress

others:

- biochemical

- learned helplessness/optimism

- personality

- self-efficacy, self-esteem

- life span/maturity

mental illness

disorders that disrupt thinking, feeling, mood, and behaviors; impair daily functioning

differentiate between various categories of psychological disorders

- Chronic mood disorders = affect someone's persistent emotional state (mood)

- Anxiety disorders

- OCD = two components: obsessive (repetitive) and compulsive (overwhelming drive) to do rituals

- PTSD

- Personality disorders = inflexible patterns of thoughts/beliefs

- Schizophrenia = alteration of senses; ppl can't sort/process their stimuli

- Impulse control disorders = impulses to do things that harm self/others (eating, gambling, drugs, sex, stealing, etc.)

Types of chronic mood disorders

- major depression = not just sadness, much more complex and unique to everyone

- persistent depressive disorder (formerly dysthymia) = less severe than MD; mistaken for low energy, fatigue

- bipolar disorder = two kinds, I and II. I: extreme highs/lows, mania @ top to depression @ bottom. II: softer mania, softer depression; also has hypomania (high irritability)

- seasonal affective disorder (SAD)

major depression

complex form of depression that is unique to everyone. symptoms include

- sadness and despair

- loss of motivation and interest

- preoccupation with failures

- difficulty concentrating

- loss of sex drive

- fatigue and loss of energy

- feeling agitated

- sleeping too much/little; insomnia

- withdrawal from friends/family

- diminished or increased appetite

- significant weight loss or weight gain

- recurring thought that life isn't worth living; thoughts of death or suicide

types of anxiety disorders

- Generalized anxiety disorder = anything in life can create threat/exhausting, worrisome thoughts

- panic disorder = debilitating, can appear suddenly

- phobic disorders = persistent/irrational fear of thing/experience

causes of mental health disorders

causes:

- genetics

- biological (hormones, emotions, brain chemistry, brain injury, chronic illness/disease, drug abuse)

- personality (thoughts, perceptions, self-esteem, pessimism, coping skills)

- environment (womb environment, coping methods modeled by family, stressful life events)

treatment for mental illness

- talk therapy/psychotherapy (learning to manage)

- pharmacological (drug therapy)

- ECT - electroconvulsive therapy (for prolonged periods of depression)

Research suggests the best treatment plans use both psychotherapy and medication

risk factors of suicide

- family history of suicide

- previous attempts

- excessive drug & alcohol use

- prolonged depression

- financial difficulties

- serious illness in self or loved one

- loss of a loved one, through death or rejection

disparities exist with LGBT population with greater likelihood of ideations and attempts

warning signs of suicide

the majority of people who commit suicide give warning signs:

- direct or indirect statement about suicide

- recent loss, inability to let go of grief

- history of depression

- changes in personality or behavior

- changes in sexual interest

- changes in sleep or eating

- making final preparations; giving things away

- preoccupation with death

- changes in physical appearance

what to do to prevent suicide

- monitor warning sings

- ASK DIRECTLY

- take warning signs seriously (listen/support/don't belittle)

- let the person know you care

- remove deadly means

- help the person explore alternatives

- tell the person's support system. don't keep secrets

get them to go for help or CONTACT HELP YOURSELF, IMMEDIATELY

how to get help for mental illness

- address stigma head on and reduce it

- don't contribute to stereotypes

- assess yourself honestly

- utilize your resources

- utilize your support network

- don't delay asking for help until you get it

stress

series of mental and physiological responses and adaptions to real or perceived threat to one's well-being

key stress theories

- physiology/systems theory (physical)

- psychological theory: transnational model of stress and coping (psychological)

- minority stress perspective (social)

- Yerkes-Dodson law of arousal

- Gendered responses to stress (social)

physiology/systems theory

basic definition of stress; different body systems are affected

psychological theory: transnational model of stress and coping

way we respond to stress varies based on several components:

-perception

- coping

-environment

1) Appraise stressor

2) Analyze solutions

3) Coping (taking action to reduce threat)

minority stress perspective

interaction b/t dominant and nondominant; nondominants have more stress due to society

Yerkes-Dodson law of arousal

when stress goes up, so does performance; tipping point

if stress is too high, performance tanks

Gendered responses to stress

hits ppl differently depending on where they are on gender spectrum

enumerate the emotional, mental, and psychological changes of stress response

General Adaption Syndrome (GAS) = physical response to stress has three stages:

1)Cerebal cortex

2) Autonomic nervous system (ANS) activates when it recognizes a stressor

ANS branches into 3) Sympatheic (alarm) and 4) Parasympathetic (resistance)

Alarm = energizes body throught the release of hormones; happens first

Resistance = slows down triggered systems, counteracting sympathetic

5) exhaustion occurs afterwards, and can lead to illness due to weakened immune system

allostatic load

wear and tear on body

years of stress nonstop causes bod to constantly release cortizol (stress hormone) affecting physical functions

sources of stress

affect on students:

- housing searches

- more or total financial independence

- career choices and obtaining employment

- relationships of various kinds

- perceived environmental threats (physical environment_

- academic pressures

general affect:

- daily routines

- adjustment to change

- hassles (which become cumulative)

- frustrations and conflicts

- overload and burnout

- techno stress

- internal stressors (i.e. self-talk)

list the physical health risks that may occur with chronic stress

- cardiovascular disease

- alcohol dependence

- hair loss

- diabetes

- digestive problems

- impaired immunity

stressors that affect college students

- housing searches

- more or total financial independence

- career choices and obtaining employment

- relationships of various kinds

- perceived environmental threats (physical environment_

- academic pressures

explain individual factors that influence how someone copes with stress

Characteristics of the stressor

- acute

- chronic

- intense

- mild

biological factors

- age

- genetics

- health status

past experiences

- attitude

- expectations

perceptions

- degree of control

- ability to cope

- resources to meet the demand

stress-management and stress-reduction techniques and coping approaches

-shift and persist

- coping

- stress inoculation

- cognitive restructuring

- journaling

- self-compassion

- develop a support network

- manage emotional responses

- cultivate your spiritual side

- take physical action

- manage your time

- live simply

- relaxation techniques

three problems caused by poor sleep

- poor academic performance

- weight gain

- increased alcohol abuse

others:

- accidents

- drowsiness

- relationship issues

- depression

categorize the benefits of sleep into three categories

- repair

- rejuvenate

- refresh

- ability to function effectively

- maintain physical health

- enhance psychological health

explain at least three physical and psychosocial impacts of good sleep

Physical

- conserves body temperature

- immune system is at 100% with sleep

- lowered risk of CVD

Psychological

- allows us to synthesize learning and consolidate memories

- rest for some parts of the brain

- decreased stress, worry, sadness

describe the basic sleep cycle, including what governs it

Going to sleep, waking up, and other habitual behaviors governed by circadian rhythms; goal is to spend 1/8 of circadian rhythm asleep

3 stages of sleep cycle:

1) lightest/shortest, transition b/t awake and asleep; has THETA waves, slow brain waves (feels like falling)

2) slowed movement of body, stops tossing; disengaged from environment; no waves occur here

3) DELTA waves; large amplitude waves that occur slowly; blood pressure goes down, decreased heart rate/breathing; human growth hormone is released (targets damaged tissues); ppl can sleepwalk here

devise a plan to better or maintain good sleep habits

Do's:

- get exposure to natural light

- remain active

- keep a good, comfortable bed

- keep room quiet, dark, cool, and free of tech

- use sleep routines and rituals

- make the room a mental escape

Don'ts:

- Don't eat or drink things that wake you

- Avoid large amounts of fluid before bed

- Avoid emotional upheavals before bed

- Don't stay in bed if you've spent over 20 minutes tossing and turning

- Avoid non-prescription and pain medications

sleep debt

total number of hours of missed sleep that a person is carrying around