KIN 1600 Exam 1

Dimensions of Wellness

  • Mental/Emotional: Most important dimension; involves understanding feelings, managing stress, and self-esteem.

    • Modern definition of wellness: Continuous process of improving overall well-being and establishing positive habits.

    • Health refers to the state of being.

  • Physical: Includes exercise, adequate sleep, and medical care.

  • Occupational: Job satisfaction, dignity, and positive relationships at work.

  • Spiritual: Living by personal values, distinct from seeking outcomes (e.g., grades, relationships).

  • Planetary (Environmental): Environmental responsibilities, such as conserving resources.

  • Financial: Ability to earn, manage, and keep money.

  • Intellectual: Engaging in academic and cultural pursuits and maintaining an open mind.

  • Social: Building a support network, understanding social dynamics, and differentiating between romance and friendship.

Behavior Change Theories

  • Health Belief Model: Traditional view centered around a clear divide between health and illness.

    • If physically sick, you were considered unhealthy.

  • Stages of Change Model (Transtheoretical Model): Systematic process of behavior change over six months.

    1. Pre-contemplation: Awareness of a problem but feeling powerless.

    2. Contemplation: Realization of the need for change after a significant event.

    3. Preparation: Action plan set over six months, focusing on time and resources.

    4. Action: Implementing the plan, keeping notes, and adjusting as needed.

    5. Maintenance: Continuing behavior change after achieving the goal, ensuring it is sustainable.

    6. Termination: Fully embraced the change and defeated previous behaviors.

Important Questions on Health

  • Questions to consider:

    1. Will the situation affect me?

    2. Can I cope with it?

    3. Will trying to change it be beneficial?

    4. Do I have the resources?

  • Control over personal wellness emphasized; genetics remain out of personal control.

Success in Behavior Change

  • Success Requirements:

    • Acknowledgment of a serious problem.

    • Access to resources.

    • Detailed yet straightforward plan.

  • Successful Habits:

    • Focus on one change at a time.

    • Prioritization and belief in the value of the change.

Distinctions

  • Health vs. Wellness: Health is a static state while wellness is an ongoing process.

  • Self-Esteem: Foundation of emotional health, crucial for resilience in mental health.

Procrastination Barrier

  • Why it Affects College Students: Short-term focus prevents long-term behavioral engagement.

  • Controllable Factors: Attitude and effort.

Stress Overview

Definition of Stress

  • Stress as a response to perceived threats, can be personal or environmental.

    • Distress: Occurs from negative events; experiencing bad news.

    • Eustress: Positive stress resulting from beneficial events.

Categories of Stressors

  1. Personal Stressors: Failure, illness, and personal conflict.

  2. Background Stressors: Daily interruptions like traffic and noise.

  3. Cataclysmic Events: Large-scale traumatic events affecting many people.

Hans Selye & General Adaptation Syndrome (GAS)

  • Three stages:

    1. Alarm Stage: Fight or flight response; physiological changes occur (increased BP, adrenaline rush).

    2. Resistance Stage: Coping strategies are formed and employed.

    3. Exhaustion Stage: Long-term exposure to stress leads to burnout.

Coping Strategies and Management

  • Emphasizes a proactive approach, encouraging physical activity and realistic expectations for performance against stress.

  • Response Control: Acknowledges the individual's power over their reactions to stress.

Mental Health Concepts

Definition of Resiliency

  • The ability to recover from difficulties, essential to mental health.

  • Healthy self-esteem includes connection, uniqueness, decision-making power, and understanding right from wrong.

Basic Emotional Needs

  1. Live: Functional fitness for daily tasks.

  2. Love: Affection beyond romantic relationships.

  3. Feel Important: Sense of purpose and urgency.

  4. Variety: Engaging in diverse activities.

Abraham Maslow's Hierarchy

  • Emphasizes self-actualization, integrity, and basic needs for safety, love, and belonging.

Anxiety Disorders Overview

  • Most common disorders include simple phobias and Generalized Anxiety Disorder (GAD).

  • Key Concepts:

    • Short-Term: Acute Distress Disorder, Adjustment Disorder.

    • Long-Term: PTSD, Social Anxiety Disorder, Panic Disorder.

    • Depressive Disorders: MDD, Seasonal Affective Disorder (SAD), Bipolar Disorder.

Nutrition and Balanced Eating

Fundamentals of Nutrition

  • Nutrient categories:

    • Macronutrients: Provide energy (Carbohydrates, Proteins, Fats).

    • Micronutrients: Support cellular functions (Vitamins & Minerals).

  • Calories:

    • Energy needs vary based on age, height, weight, and activity.

    • 3500 calories equals one pound.

Nutrient Roles and Intake Recommendations

  1. Carbohydrates: Main energy source; should constitute 40-60% of total caloric intake.

  2. Proteins: Essential for growth and satiety; aim for 10-35% of total calories.

  3. Fats: Concentrated energy source; 20-35% of total calorie intake.

Hydration and Alcohol

  • Water is fundamental for various bodily functions and hydration needs vary.

  • Alcohol: Instant absorption with caloric content needing consideration.

Social Connections and Relationships

  • Importance of friendships and mutual trust in emotional health.

  • Attributes influencing attraction: physical proximity, shared interests, and social acceptability.

  • Understanding love dynamics through Robert Sternberg's concepts: Intimacy, Passion, and Exclusivity.

Sleep and Circadian Rhythm

  • Sleep cycles impact mental functions and physical recovery.

  • Aim for 8-9 hours of sleep for adults, and 5-7 hours for college students.

Tobacco Use and Risks

  • Nicotine is the most addictive substance, leading to myriad health risks.

  • Awareness of smoking-related health issues and societal implications is crucial.

Summary of Key Terms

  1. Wellness: Ongoing process; Health: state of being at any time.

  2. Behavioral Change Model stages and their significance in personal development.

  3. Categories of stress and mental health disorders provide insight for better management.