ch1 healthy behavior & wellness

9 dimensions of wellness

1. physical

2. emotional

3. social

4. environmental

5. spiritual

6. financial

7. occupational

8. cultural

9. intellectual

physical wellness

nutritionally balanced diet, exercise, adequate amount of sleep, can identify personal needs, aware of body limits, healthy sexual decisions

emotional wellness

expresses and manages entire range of emotions, maintains high self esteem, positive body image, can regulate emotions, can seek support

intellectual wellness

lifelong learning, seek knowledge and activities that further develop critical thinking and global awareness, engage in activities involving the arts, philosophy, and reasoning

spiritual wellness

have identified a core set of beliefs/values that guide their decision making, recognize difference in belief sets, recognize relationship between spirituality and individuality

social wellness

builds healthy relationships based on trust, independence, and respect; keen awareness of the feelings of others; has a network of people who share common purpose and provide support

environmental wellness

appreciates external cues and stimuli provided by an environment, recognize limits to control an environment, seeks to understand the roles individuals play in an environment

occupational wellness

enjoys pursuit of career that fulfills them, finds satisfaction/enrichment in work, in pursuit of opportunities to reach the next level of professional status

financial wellness

fully aware of their current financial state, short and long term goals to help them reach financial success

cultural wellness

aware of cultural background, aware of diversity and richness in other cultures, has understanding and awareness and respect for diversity, acknowledges and accepts the impact of diversity on minorities

transtheoretical method/TTM

method of change founded by James Prochask + Carl DiClemnte in late 1970s, considered distinct model for describing how behavior changes occur based on how smokers quit

steps of changing a behavior/TTM

1. precontemplation- underestimate the impact of neg behaviors + no plans of changing (<6months)

2. contemplation- intention to make a change soon (<6months)

3. preparation- making small steps to changes + believes the change is good (<30days)

4. action- changing the behavior with intent to follow through (<6months)

5. maintenance- sustained behavior with work to prevent relapse (>6months)

6. termination- no desire to stop current practices

behaviors that promote wellness

food, sleep, exercise, people (our choices)

why dont people change?

it takes time, we dont want to, it takes commitment, requires achievability

what is the nature of americas health problems today?

chronic diseases that are preventable and created by poor life choices/lifestyle

leading causes of death USA

1. heart disease

2. cancer

3. accidents

4. strokes

detriments of health

biology/genetics, individual behavior, access to health services, social interruptions, physical environment

how do public health interventions target detriments of health?

information, policies, and programs

outcomes of interventions

positive behavior change, reduction in disease/illness/symptoms, fewer injuries, improved quality of life, increased health quality, reduced health disorders

how to intervene

1. assess

2. monitor

3. evaluate

4. disseminate

behaviors that promote wellness

• being physically active

• eat a healthy diet

• maintain a healthy body weight

• manage stress

• avoid tobacco use

• limit alcohol

• prevent disease/injury

ten processes of change

1. consciousness raising- increasing awareness about healthy behavior

2. dramatic reflect- emotional arousal about the behavior

3. self-reevaluation- self reappraisal to realize healthy behavior is part of who they want to be

4. environmental reevaluation- social reappraisal to realize how their unhealthy behavior affects others

5. social liberation- environmental opportunities that show society is supportive of healthy behavior

6. self-liberation- committed to a behavior change based on a belief that the achievement of healthy behavior is possible

7. healthy relationships- finding supportive healthy relationships that encourage desired change

8. counter conditioning- substituting healthy behaviors and thoughts for unhealthy

9. management- rewarding positive change

10. status control- reengineering the environment to have reminders that support the healthy behavior

limitations of TTM

• fixed social context in which change occurs

• weird stages that can be arbitrary with no set of criteria on how to determine the stage of change

• no clear sense for how much time is needed for each stage

• assures that people make coherent and logical choices

psychological barriers

1. barriers to admission of the problem

2. barriers to initial attempts to change

3. barriers to long term change

barriers to admission of the problem

first step in changing is admitting to a problem, people dont change negative behaviors because they deny the risk/trivialize the risk or feel invulnerable etc etc,

barriers to initial attempts to change

people have admitted the problem, but are struggling to accomplish their change goals due to lack of knowledge, low self-esteem, or dysfunctional attitudes

barriers to long term change

cognitive ad emotional drifts, lack of processed improvement, lack of social support, etc

five tips from American psychology association

1. make a plan that will stick- be specific, write everything down, make sure goal is realistic

2. start small- break goals down into manageable bites that are specifically defined

3. change behaviors one at a time: focus on one goal at a time and add new goals as habits develop

4. have a buddy- have someone to remind you and keep you accountable

5. ask for support- if you feel overwhelmed or dont think you can achieve your goal on your own, reach out

health

absence of illness/disease

wellness

optimal state of mind and body

behavioral modification

the alteration of behavioral patterns through specific techniques

goal setting

the process of identifying something that you want to accomplish and establishing measurable goals

barriers

something that stands in the way of you achieving your goals

Health and wellness mean the same thing (TF)

false

what does nto affect a college students wellness? Retirement income, school, screen time, drugs.

retirement income

before changing your behavior, what do you have to do first?

pick a behavior you want to change

what is visualization?

seeing yourself accomplish a goal

what is the first step in the TTM?

recontemplation