Chapter 6: Stress and Health Module 14: Promoting Wellness

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Chapter 6 Stress and HealthModule
14Promoting Wellness
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Crash course

• https//www.youtube.com/watch?v4KbSRXP0wik
• https//www.youtube.com/watch?vaifSjuyeE5M
• Music for yoga

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Martin Seligman (1942- )

• American psychologist
• Proponent of positive psychology
• Positive mental health positive physical health
• Avoid depression, you can avoid other sicknesses
• The common result of a healthy lifestyle and
  healthy attitudes

WELLNESS
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Healthy LifestylesExercise

• Module 14 Promoting Wellness

How does exercise contribute to wellness?
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Benefits of Daily Exercise

• Effective in reducing anxiety and depression
• Leads to greater self confidence and self
  discipline

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What does exercise/aerobics really do?

• Increases output of mood-boosting chemicals from
  nervous system.
• Enhances cognitive abilities like memory.
• Lowers blood pressure.
• Side effects, like better sleep, bring emotional
  benefit.
• Cuts heart attack risk in half.
• Can increase longevity by two years.

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Meditation

• Ron Swanson
• http//www.nbc.com/parks-and-recreation/video/the-
  ron-swanson-school-of-meditation/n4660?onid182506
  vc1825061

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Healthy LifestylesFamily and Friends

• Module 14 Promoting Wellness

Does social support make a difference in our
health well being?
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Benefits of Social Support

• Social support makes people feel liked and
  wanted
• Social support leads to
• Less physical problems
• More pleasure in life
• Longer life span
• Heart attack victims who live alone are twice as
  likely to have another heart attack within 6
  months are as those living with a family member.

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Healthy LifestylesThe Faith Factor

• Module 14 Promoting Wellness

What is the faith factor and how does it relate
to wellness?
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Benefits of Religious Activity

• Studies suggest those involved in religion tend
  to live longer
• Meaning research was conducted to find
  correlations, not cause and effect.
• Factors of religion contributing to longer life
  include
• Religion promotes healthy lifestyles.
• Religious involvement offers social support.
• Many religions promote optimism.

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The Faith Factor Explained
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The Faith Factor Explained
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The Faith Factor Explained
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Positive Experiences and Well-Being

• Module 14 Promoting Wellness

How do flow, happiness, and optimism contribute
to our well-being?
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Positive Experiences

• Success makes you ?
• Research is correlational
• Dont know which is cause which is effect
• Positive Psychology
• Martin Seligman
• Focuses on optimal human functioning the
  factors that allow individuals and communities to
  thrive

• Well Being
• Concept that includes life satisfaction, feelings
  of fulfillment, pleasant emotions, and low level
  of unpleasant emotions
• Person judges life as satisfying, fulfilling, and
  going well

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3 kinds of experiences that contribute to
our well-being

• OPTIMISM
• The tendency to expect the best
• Believe bad events are
• Temporary
• Not their fault
• Will not have broader effects beyond the present
  circumstances

• FLOW
• A state of optimal experience
• People do the activity for own happiness, not
  reward
• Can lose track of time and self-consciousness
• For flow to occur
• Must be a challenge requiring skill
• Have clear goals
• Provide feedback

• HAPPINESS
• High self-esteem
• Optimistic, outgoing, agreeable
• Close friendships or satisfying marriage
• Work and leisure that engages skills
• Meaningful religious faith
• Sleep well and exercise

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Pessimism

• The tendency to expect the worst
• Tend to blame themselves for bad situations
• Explanatory style
• Habits we have for thinking about the good or bad
  causes of events.
• EX when you have plans with a friend and they
  dont callwhat do you think? (are they hurt,
  blew me off, dont like me, etc.)
• THINK ABOUT IT
• Which is better, to be optimistic or pessimistic?
• Why is it important to understand each?

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Overcoming Illness-Related BehaviorsSmoking

• Module 14 Promoting Wellness

Why is smoking so dangerous and why is it so hard
to give up?
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Dangers of Smoking(World Health Organization,
1999)
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Why smoking is bad, Who is likely to
besides the obvious be a smoker?

• Smokers have high rates of depression and
  divorce.
• They lose 12 minutes off their life for every
  cigarette.
• They are three times more likely than nonsmokers
  to drink alcohol.
• They are 17 times more likely than nonsmokers to
  smoke marijuana.
• Bad for lungs and heart.
• Will kill 10 million people/year.

• Almost all smokers start as adolescents.
• If your parents, siblings, and friends smoke
• Students who drop out
• Students who get poor grades
• Students who feel less control over their futures
• If you havent started by the time you graduate
  from high schoolodds are low you will start.

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Nicotine

• The behavioral stimulant found in tobacco.
• More addictive than cocaine or heroin.
• 1 in 3 who try get hooked!
• Suppresses appetite, reduces sensitivity to pain,
  calms anxiety, and boosts awareness.

Withdrawal

• The discomfort and distress that follows
  discontinuing the use of an addictive drug such
  as nicotine.
• Symptoms include insomnia, anxiety, craving,
  irritability

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10 Guidelines to Quitting Smoking (Half try to
quit each year, success rate is 14)

• 1. Set a specific quit date.
• 2. Inform others of your plans.
• 3. Get rid of all cigarettes.
• 4. Review previous attempts to quit anticipate
  challenges.
• 5. Use a nicotine patch or gum.

• 6. Be totally abstinent.
• 7. Avoid alcohol.
• 8. Quit with family or friends who also smoke
  (especially those at home or work).
• 9. Avoid places where others smoke.
• 10. Exercise regularly.

Which of the above do you feel is most important?
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Overcoming Illness-Related BehaviorsObesity
Weight Control

• Module 14 Promoting Wellness

What is obesity, and what physical and emotional
health risks accompany this condition?
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Body Mass Index (BMI)

• A persons weight in kilograms divided by their
  squared height in meters.
• U.S. guidelines BMI should be below 25.
• W.H.O. (world health org) obesity defined as a
  BMI of 30
• Risks of Obesity
• Increased risk of diabetes, high blood pressure,
  heart disease, gallstones, arthritis, sleep
  disorders, certain types of cancer, etc.

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How have socially acceptable looks, in terms of
weight, changed?

• Take 3 minutes and talk about this with your
  neighbors.

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Fat Cells

• Average adult has 30 billion fat cells
• If you take in more calories than you need, the
  cells enlarge.
• If they reach a certain size they divide into new
  cells.
• One pound of fat 3500 calories.
• Dieting
• Reduces the size of the cells (not number)

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Set Point

• The point at which an individuals weight
  thermostat is supposedly set
• When the body falls below this weight, increased
  hunger and a lower metabolic rate may act to
  restore the lost weight.
• METABOLIC RATE
• Bodys resting rate of energy expenditure
• Rate varies from person to person with genetic
  influences

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Tips for Losing Weight

• Reduce exposure to tempting foods cues.
• Boost your metabolism.
• Be patient, realistic, and moderate.
• Permanently change the food you eat.
• Control your portions.
• Dont skip breakfast and lunch.
• Set attainable goals.

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Important Questions

• Sowhy cant a person just cut out 3500 calories
  and lose a pound?
• How does you weight affect your psychological and
  physiological health?