Health Exam 1

 Dimensions of Health

• Physical – taking care of your body, exercise, nutrition, sleep

• Emotional – understanding and managing your feelings

• Intellectual – learning, thinking, and gaining knowledge

• Social – having healthy relationships and communicating with others

• Spiritual – having meaning, purpose, or personal values

• Environmental – having a safe and healthy environment

 Health of College Students & Healthy Choices

College students often experience:

• Stress

• Lack of sleep

• Poor eating habits

• Lack of exercise

• Alcohol/substance use

• Academic pressure

 Factors That Influence and Shape Behavior

Behavior can be influenced by:

• Family

• Friends/peers

• Culture

• Environment

• Media

• Personality

• Education

• Money

• Past experiences

Self-Determination Theory

why people are motivated to behave a certain way.

Three basic needs:

• Autonomy – feeling like you have control over your choices

• Competence – feeling capable and successful

• Relatedness – feeling connected to others

Transtheoretical Model

Also called the Stages of Change Model.

1. Precontemplation – not thinking about changing

2. Contemplation – thinking about changing

3. Preparation – getting ready to change

4. Action – actively making the change

5. Maintenance – keeping the change going

Terms for Emotional & Psychological Health

• Mental health – emotional, psychological, and social well-being

• Emotion – a feeling or response to something

• Mood – a longer-lasting emotional state

• Psychological health – how you think, feel, and behave

• Mental disorder – a condition that significantly affects thoughts, emotions, or behavior

Self-Esteem

how you feel about your own worth or value.

Healthy self-esteem means recognizing both your strengths and weaknesses without believing you are worthless because of mistakes.

Emotional Intelligence

recognize, understand, and manage emotions in yourself and others.

Important parts include:

• Self-awareness

• Self-management

• Social awareness

• Relationship management

Maslow's Pyramid of Human Needs

From the bottom to the top:

1. Physiological – food, water, sleep

2. Safety – security and protection

3. Love & belonging – relationships and friendship

4. Esteem – respect and confidence

5. Self-actualization – reaching your full potential

Easy way to remember:
Body → Safety → Love → Esteem → Potential

Autonomy

having control over your own choices and decisions.

Example: Choosing to exercise because you want to, rather than because someone is forcing you.

Managing Moods

Healthy ways to manage moods include:

• Exercise

• Getting enough sleep

• Talking to someone

• Relaxation

• Healthy eating

• Spending time with supportive people

• Recognizing your emotions

Forgiveness

means letting go of anger or resentment toward someone who hurt you.

Forgiveness doesn't mean:

• What happened was okay

• You have to forget

• You have to trust the person again

Effects of Inadequate/Poor Sleep

Not getting enough sleep can cause:

• Poor concentration

• Memory problems

• Irritability

• Lower academic performance

• Increased stress

• Weakened immune system

• Increased risk of accidents

• Changes in appetite

Differences in the Male & Female Brain

There are some average biological differences between male and female brains, but there is also a lot of overlapbetween individuals.

Brain structure and behavior are influenced by:

• Genetics

• Hormones

• Environment

• Experiences

• Learning

Important: Average differences do not mean every male or female thinks or behaves the same way.

Depression

A mental health disorder involving persistent sadness or loss of interest that affects daily life.

Possible symptoms:

• Sadness

• Loss of interest

• Low energy

• Changes in sleep

• Changes in appetite

• Difficulty concentrating

• Feelings of worthlessness

Bipolar Disorder

A disorder involving significant changes in mood and energy.

Two major types of episodes:

• Mania/hypomania – unusually high energy, activity, or mood

• Depression – low mood and energy

Panic Attack

A sudden episode of intense fear or discomfort that can happen unexpectedly.

Symptoms can include:

• Racing heart

• Sweating

• Shaking

• Shortness of breath

• Dizziness

• Feeling out of control

Obsessive-Compulsive Disorder (OCD)

A disorder involving:

Obsessions = unwanted, recurring thoughts or urges.

Compulsions = repetitive behaviors or mental acts someone feels driven to perform.

The compulsions are often performed to reduce anxiety caused by the obsessions.

Systematic Desensitization

A behavioral therapy technique used to reduce fear or anxiety.

Basic idea:

1. Learn relaxation techniques

2. Create a list of fears from least to most frightening

3. Gradually face the fears while staying relaxed

Psychiatrist vs. Psychologist

Psychiatrist	Psychologist
Medical doctor (MD/DO)	Mental health professional with doctoral training
Can prescribe medication	Usually cannot prescribe medication
Can diagnose mental disorders	Can diagnose mental disorders
May provide therapy	Often provides therapy

Easy: Psychiatrist = medical doctor + medication

Therapies for Treating Mental Disorders

Common types include:

• Cognitive Behavioral Therapy (CBT) – changes unhealthy thoughts and behaviors

• Behavior therapy – focuses on changing behaviors

• Psychodynamic therapy – explores thoughts, feelings, and past experiences

• Group therapy – therapy with other people

• Family therapy – involves family relationships

• Medication – may be used to treat certain disorders

What Is Stress?

the physical and psychological response to demands or challenges.

A stressor creates the demand; stress is your response to it.

Eustress

positive/helpful stress

Examples:

• Excitement before a competition

• Preparing for a big event

• Starting college

It can motivate you and improve performance.

Distress

negative or harmful stress

Too much distress can interfere with:

• Sleep

• Mood

• Concentration

• Physical health

• Relationships

Types of Stressors

Stressors can include:

• Major life events – moving, losing someone, starting college

• Daily hassles – traffic, homework, arguments

• Chronic stressors – long-term financial or relationship problems

• Environmental stressors – noise, crowding, pollution

• Internal stressors – negative thoughts or unrealistic expectations

General Adaptation Syndrome

Hans Selye's model of the body's response to prolonged stress.

Three stages:

1. Alarm
The body recognizes the stressor and activates the stress response.

2. Resistance
The body tries to adapt and continue functioning.

3. Exhaustion
Resources become depleted if stress continues for too long.

Remember:
Alarm → Resistance → Exhaustion

Transactional Model

Stress depends on the interaction between a person and their environment.

Two important steps:

Primary appraisal:
"Is this situation a threat or challenge?"

Secondary appraisal:
"Do I have the resources to handle it?"

Your interpretation of the situation affects how much stress you experience.

Challenge Response Model

Stress isn't always harmful.

When you view a stressful situation as a challenge, your body can respond in ways that help you perform.

Threat: "I can't handle this."

Challenge: "This is difficult, but I can handle it."

Yerkes-Dodson Law

Performance is related to the amount of arousal/stress you experience.

• Too little stress → low motivation/performance

• Moderate stress → best performance

• Too much stress → performance decreases

Remember:
📉 Too little → 📈 Just right → 📉 Too much

Cortisol

is a hormone released during the body's stress response.

It helps the body:

• Increase available energy

• Respond to stress

• Maintain blood pressure

Long-term elevated cortisol can negatively affect health.

Effects of Stress on the Immune System

Short-term stress can temporarily activate parts of the immune system.

Chronic stress, however, can weaken immune function and make it harder for the body to fight illness.

Resilience Factors

the ability to adapt and recover from difficult situations.

Factors that improve resilience:

• Supportive relationships

• Positive thinking

• Healthy coping skills

• Problem-solving

• Exercise

• Good sleep

• Flexibility

• Having goals/purpose

⏰ TIME MANAGEMENT

Time Management Techniques

Helpful strategies:

• Make a schedule

• Use a planner/calendar

• Prioritize important tasks

• Break large assignments into smaller steps

• Set realistic goals

• Avoid distractions

• Schedule study time

• Don't overcommit yourself

Important: Prioritize urgent + important tasks first.

 Procrastination

unnecessarily delaying or putting off something that needs to be done.

Reasons people procrastinate:

• Fear of failure

• Feeling overwhelmed

• Lack of motivation

• Perfectionism

• Distractions

Ways to stop:

• Start with a small step

• Set deadlines

• Break assignments into pieces

• Remove distractions

• Use a timer

• Reward yourself after completing tasks