1001A Midterm

How can you change health-related behaviours?

-Examine the pros and cons of the change; successful id benefits outweigh the costs -Boost self-efficacy (your belief in your ability to successfully take action and perform a specific task); develop an internal locus of control (believe you're in control of your own life), use self-talk and visualization, and have role models and other supportive individuals -Identify and overcome barriers to change (make a list of obstacles and develop strategies to overcome them)

How do you reach wellness?

-Examine your current health behaviours -Choose a target behaviour (start with a small goal and work your way up, don't overwhelm yourself with multiple goals) -Obtain accurate information about (risks and benefits)your target behaviour -Find outside help

What are the characteristics of a psychologically healthy individual?

-Feel comfortable about themselves -Interact well with others -Able to meet the demands of life -Striking a balance in all aspects of your life (what it is and how to maintain it) -Resilience: the ability to recapture a sense of psychological wellness within a reasonable time after encountering a difficult situation

What are the symptoms of depression?

-Feeling worthless, helpless, or hopeless -Sleeping more or less than usual -Eating more of less that usual/weight loss -Having difficulty concentrating or making decisions -Loss of interest in doing sexual activities -Decrease in sex drive -Avoiding other people -Overwhelming feelings of sadness and grief -Feeling unreasonably guilty -Decreased energy -Thoughts of death or suicide

What is the behavioural model?

-Focuses on what people do -Behaviour is analyzed in terms of stimulus, response, and reinforcement (BF Skinner) -Aim is to discover what reinforcements sustain an undesirable behaviour and then to alter those reinforcement -Therapy: exposure (anxiety typically)

How do you stick with your plan of action?

-Good and supportive social influences -Levels of motivation and commitment -Choice of techniques and level of effort (make changes if plan isn't working) -Stress barrier (temp stress-wait until passes, long term=healthy way to manage) -Procrastinating, rationalizing, and blaming (don't use these techniques)

What are good ways of managing stress?

-Having a strong social support -Communication -Exercise -Nutrition -Sleep

What factors influence wellness?

-Health habits (connections between our health and habits) -Heredity and family -Environment -Access to health care -Behaviour

What occurs, physically, after the stressful situation is over?

-Homeostasis: a state at which blood pressure, heart rate, hormone levels, and other vital sections are maintained within a narrow range of normal -Once a stressful situation end, the parasympathetic division of the autonomic nervous system initiates adjustments necessary to restore homeostasis

What is intellectual wellness?

-Includes an openness to new ideas, a capacity to think critically and to learn new skills (those who have achieved this will always continue learning) -The ability to process and use information is one of the most important aspects of wellness

What is spiritual wellness?

-Includes having a set of guidelines or beliefs, principles, or values that give meaning and purpose to one's life -Involves the capacity for love, compassion, forgiveness, joy, altruism, and fulfillment -A resource for decreasing personal stress -Some health professionals believe it is the core of wellness (i.e. cancer patients)

What is emotional wellness?

-Includes optimism, trust, self-esteem, self-control, an ability to share feelings -Requires monitoring feelings, identifying obstacles to emotional well-being, and finding solutions to emotional problems

What is generalized anxiety disorder?

-Intense nonspecific anxiety for at least 6 months, in which the intensity and frequency of worry is excessive and out of proportion to the situations -Often accompanied by depression

What is schizophrenia?

-Involves a disturbance in thinking and in perceiving reality -Characterized by one or more of the following: disorganized thoughts, inappropriate emotions, delusions, auditory hallucinations, deteriorating social and work functioning -Regular medications (antipsychotics) can shorten the period when symptoms are present -16 to 30 year olds, affects 1 in 100 -More common in males

What is interpersonal/social wellness?

-Involves learning effective communications skills, developing capacity for intimacy, and cultivating a support network (receiving and giving intimacy) -Requires participating in and contributing to your community, country, and world

How do you know if an experiment is good?

-Is the sample representative? (Are those being studied the same as the one inferences are being applied to?) -How would this study square in the real world? -Who funded the research? -Was the report based on an experimental or observational study? (experimental ideal) -How big is the study? (larger=more representative) -What about the other evidence? (one experiment doesn't change the clinical practice or thinking of health)

What are the risk factors of suicidal behaviour?

-Little to no support system -Made previous suicide attempts -Family history of mental illness -Family history of substance abuse or eating disorder -Family history of suicide -Problems with drugs or alcohol -Possession of a firearm -Exposure to suicidal behaviour of others

What is allostatic load?

-Long term wear and tear of the stress response -Long term exposure to stress hormones linked with health problems -Dependent on many factors (genetics, life experiences, emotional/behavioural responses to stressors, etc.) -High allostatic load linked with heart disease, hypertension, obesity, decreased brain and immune system functioning

How do you develop skills for change?

-Monitor your behaviour and gather data -Analyze data and identify patterns -Be smart about goal setting (S-specific, M-measurable, A-attainable, R-realistic, T-time frame specific) -Devise a plan of action

What is a simple phobia?

-Most common anxiety disorder -Persistent or excessive fear of a specific object, activity, or situation -Can originate in bad experiences

What is obsessive compulsive disorder?

-Obsessions (recurrent, intrusive thoughts, or impulses causing distress) and/or compulsions (repetitive behaviours aimed at reducing anxiety associated with the obsessive thoughts) -Compulsions are used to deal with obsession

What are stats involved with suicide?

-Often associated with severe depression -Second leading cause among youth (15-24), 1st is accidents -Young women attempt suicide 3x more often than young men -Men are 4x more likely to die from suicide then women

What is environmental wellness?

-Personal health depends on the health of the planet -Requires learning about and protecting yourself against such hazards -Also involves taking action; doing what you can to decrease or eliminate these hazards

What are other methods of treating depression?

-Physical activity (endorphins) -Electroconvulsive therapy (delivers an electric shock to the brain inducing a brief seizure) -Complimentary treatments

What are the needs in Maslow's hierarchy?

-Physiological needs: food, water, breathing, sex, sleep, homeostasis, excretion, shelter, exercise -Safety needs: security of body, of employment, of resources, of morality, of the family, of health, of property -Love/Belonging: friendship, family, sexual intimacy -Esteem: self-esteem, confidence, achievement, respect of others, respect by others -Self-actualization: morality, creativity, spontaneity, problem solving, lack of prejudice, acceptance of facts

What is a mood disorder?

An emotional disturbance that is intense and persistent enough to affect normal functioning (depression, mania and bipolar, schizophrenia)

How do we develop an adult identity?

Early identity after parents, but rarely permanent due to influence of peers, etc. Important part of psych wellness, without one=identity crisis

True or False. Life expectancy is among the lowest in the world

False. Life expectancy in Canada is among the highest in the world. Most health regions with higher life expectancy are in the west of Ontario

What was the life expectancy of the average Canadian in the early to mid 1900's?

For women=60.6 years For men=58.8 years Just before the 1900's, people began to live in larger populations, when a large amount wasn't known about infectious diseases. The diseases spread quickly and created a lower life expectancy

What is an anxiety disorder?

Group of disorders which affect behaviour, thoughts, emotions, and physical health

What is health?

Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity (1948)..Therefore it is seen as a resource for everyday life. It is a positive concept emphasizing social and personal resources, as well as physical capabilities (added in 1986)

What chronic diseases are linked with obesity?

Hypertension, type 2 diabetes, CV disease, osteoarthritis, and certain types of cancer

Why is behaviour change difficult?

Individuals must: 1. Know that behaviour is associated with a health problem 2. Believe and accept that the behaviour makes them susceptible to this health problem 3. Recognize that risk-reduction strategies exist that can decrease their risk for the health problem 4. Believe that the benefits of newly adopted behaviours will be more reinforcing that the behaviours given up 5. Feel that significant others want them to alter their high risk health behaviours and will support their efforts When any one of these conditions is not in place, the likelihood that individuals will be successful in decreasing health risks behaviours is diminished

What were the major health threats in the early to mid 1900's?

Infectious diseases. They spread due to lack of clean water, poor sewage removal, crowding, unsanitary food preparation, etc. The growth of trade between countries spread it worldwide. The sources of these diseases were soon discovered and it became easier to control the spread of disease (public health=important). The adoption of vaccinations and development of antibiotics allowed Western society to control the major causes of morbidity (illness of disease) and mortality (death)

What does psychosocial health encompass?

Mental, emotional, social, and spiritual dimensions of health

What are three types of resilience?

Nonreactive: person doesn't react to stressor Homeostatic: person may react strongly, but returns to baseline quickly Positive growth: person learns and grows from stress

What is dysthymia depression?

Persistent symptoms of mild or moderate depression for 2 or more years. Mild and prolonged; chronic periods of feeling down

What are the two responses to stress?

Physical changes (sympathetic nervous system and endocrine system) Emotional and behavioural responses

What is the best course of action for chronic diseases?

Prevention. Individuals have some control over whether they develop certain chronic diseases through lifestyle choices; smoking is the leading cause of death followed by poor diet, inactivity, and alcohol use

What are the two types of major depression?

Primary or endogenous depression (begins for no apparent reason and is likely caused by changes in brain chemistry, sudden onset) Secondary or exogenous depression (develops after periods of difficulty, life trigger)

What are the two main methods of treating depression?

Psychotherapy: typically a form of cognitive behavioural therapy in which the depressed person learns how to recognize and deal with life situations in a constructive fashion Drug therapy: involves one or more of four classes of antidepressive medications (monoamine oxidase inhibitors, tricyclic antidepressants, selective serotonin reuptake inhibitors, and seratonin/norepinephrine reuptake inhibitors)

What is the relationship between stress and long-term/short-term conditions?

Short-term: colds and other infections, headaches, stiff neck, stomachache, allergies, etc. Long-term: cardiovascular disease, high blood pressure, impaired immune functions, type 2 diabetes, cancer, psychological problems

Describe the making of penicillin

Sir Alexander Flemming was growing germs in a petrie dish, went away for summer holidays, came back and there was mould. However, around the mould there was nothing growing. So something was growing around that mould preventing it from growing. That mould became penicillin. Infections were killing soldiers more than the war, so thank to penicillin, they were coming home

What is a stressor?

Situation that triggers physical and emotional reactions

How can you develop intimacy?

You must have an established identity. If not, they may have difficulty forming relationships because they feel overwhelmed by the closeness and needs of the other person

Define values

Criteria for judging good and bad; underlie moral decisions and behaviours

Presently, what is the life expectancy of the average Canadian?

81.1 years For men=78.8 years For women=83.3 years

What is a social phobia?

-Characterized by feelings of dread and embarrassment while being observed by others -Best form of therapy is to expose them to this phobia, even though it may cause panic attacks

What is health-related quality of life?

A personal sense of physical and mental health. Requires full range of functional capacity to enable people to work, play, and maintain satisfying relationships

How do you treat anxiety disorders?

-Combination of medication and cognitive behaviour therapy for panic disorder, OCD, and GAD -Stress management and/or coping techniques -Relaxation techniques Exercise, proper nutrition, avoiding certain stimulants -Antidepressants (increase serotonin levels)

What is the psychodynamic model? (Started with Freud)

-Emphasizes thoughts as well as unconscious emotions, ideas,and impulses -Emphasizes the role of the past in shaping the present -Therapy: interpersonal, humanistic, existential, experimental (seeks to make the unconscious conscious, then they can be dealt with)

When does life expectancy increase?

-Employment increases -Level of education increases -Concentration of immigrants increase (healthy immigrant effect-when there's a higher concentration, the life expectancy tends to be higher. At least in the first couple of decades. Has to do with the selection process. They have to want to leave and be able to leave their country (must be some form of good health or viability). Canada has a selection process in terms of education levels, which also equates to a higher life expectancy. The longer they're in the area, the more levelling out we see, as they adapt to the western habits or cultural norms. This is the life expectancy of the area, not just the immigrants)

What, aside from the sympathetic nervous system, helps physically when a stress response is needed?

-Endocrine system -System of glands, tissues, and cells that help control body functions by releasing hormones and other chemical messengers into the bloodstream -Helps the body respond to a stressor

Define stigma

A set of negative and often unfair beliefs that a society or group of people have about something

What are the stats of anxiety disorders?

-2nd most common of all mental health problems -Affects 1 in 10 Canadians -More prevalent amongst females -Affects children and adults -Caused by biological factors and personal cirumstances

What is occupational wellness?

-A sense of personal satisfaction derived from career/career development -Involves attaining a work-life balance

What is a panic disorder?

-Affects 2 million Canadians -2/3 of those who seek help are women -Characterized by panic attacks; individuals experience severe physical experiences -Panic attacks can occur out of the blue or because of a trigger and can last for a few minutes or hours -Can lead to agoraphobia (fear of being put in situations which would be difficult to escape from or find help in)

What are statistics of depression?

-Almost 3 million Canadians suffer from depression -Women are twice as likely than men to be clinically depressed (but men are less likely to see help) -35% of depressed people seek professional help -Individuals with depression commonly have a number of compounding problems -Depression is a common factor related to most suicides

What is depression?

-An emotional state characterized by feelings of sadness, melancholy, dejection, worthlessness, emptiness, and hopelessness that are inappropriate and out of proportion to reality -Becomes an illness when these feelings are severe, last for weeks, and begin to interfere with one's work and social life

What is wellness?

-An expanded idea of health -The ability to live fully, with vitality and meaning -Largely determined by the decisions you make about how you live your life -Not a static goal, but a dynamic process of change and growth

What is Maslow's Hierarchy of needs?

-An ideal of mental health -Studied individuals who lived full lives -When urgent needs are satisfied, less urgent needs take priority -Those who make it to the top reach self actualization

What does self-esteem influence?

-An increased self-esteem may offset destructive behaviours -An increased self esteem means finding a balance between your idealized self and where you are now (smaller gap if SE is high) -Foundation can be traced to childhood, but people are responsible for enhancing their own self-esteem

What are the criticisms of GAS?

-Assigned a limited role to psychological factors -Assumes responses to stress are uniform

What is the cognitive model?

-Behaviour results from complex attitudes, expectations, and motives rather than simple reinforcements -Individuals are taught to substitute their unrealistic thoughts with realistic ones and to test their assumptions -Therapy: cognitive (changing negative thought pattern)

What is bipolar disorder?

-Characterized by alternating periods of depression and mania(excessive elation, irritability, talkativeness, inflated SE, and expansiveness) -Treated primarily with mood stabilizers (tranquilizers for manic and drugs to prevent mood swings) -Equal numbers for men and women

What are the stages of the Transtheoretical Model for behaviour change?

-Precontemplation: no intention of changing the behaviour within the next 6 months (provide with resources, support groups to help them move to next stage) -Contemplation: aware of problem, starting to think and learn about it, see themselves taking action within the next 6 months, unsure how to proceed (help them identify barriers and how they'll overcome them, enhance their self efficacy) -Preparation: plan to take action within a month, may have started making small changes (create a plan) -Action: plans for change are implemented, changes are made and sustained for 6 months, risk for reverting back (focus on developing self efficacy, how to overcome obstacles, social support, self talk) -Maintenance: maintained behaviour for 6 months, lasts for 6 months to 5 years, increase in confidence of self efficacy -Termination: exited cycle of change, no longer tempted in old behaviour, new self image and complete self efficacy

What is not psychological health?

-Psychological normality; there is no normal (close to average), psychosocial diversity is valuable -Determined on the basis of symptoms alone (anxiety, sadness, etc. can all occur with healthy) -Determined from the way people look

What is post-traumatic stress disorder?

-Reaction to severely traumatic events that produce a sense of terror and helplessness -Characterized by reliving traumatic events through dreams, flashbacks, and/or hallucinations -Often accompanied by sleep disturbances, withdrawal, and symptoms of anxiety and depression -Symptoms could occur within 3 months or years

Those who are self-actualized are considered psychologically healthy. What are the qualities of someone whom is self-actualized?

-Realism (knowing what you can and can't change in the world, know that there are certain things they can control and focus on that) -Acceptance (can accept themselves and others without changing them, valuing your own self worth) -Autonomy (feeling comfortable with yourself, independent, self directed, not being afraid of yourself) -Capacity for intimacy (physical and emotional) -Creativity (open to new experiences, willing to think of things in a different way, don't fear the unknown)

How do you get help with disorders?

-Self help -Peer counselling and support groups -Professional help -Choosing a mental health profession: psychiatrist=med, psychologist=PhD, soc workers, licensed counsellors, clergy, etc.

What are health issues for diverse populations?

-Sex and gender (characteristics of sex are related to chromosomes and their effects on reproductive organs and the functioning of the body) -Ethnicity (specific health differences among various ethnic groups, biological and cultural differences affect health) -Income and education (poverty and low ed are most important predictors of poor health) -Disability (see themselves as disabled=more likely to be inactive and overweight and depressed) -Geographic location (rural areas-poor health) -Sexual orientation (those who aren't straight=more health concerns)

What is the emotional and behavioural response to stressors?

-Tend and befriend -Humans tend to respond to stress with social and nurturant behaviours -We choose how we respond to stress; behavioural responses to stressors are controlled by the somatic nervous system, which is controlled by us

What is psychological health?

-The absence of diagnosed mental sickness (this is narrow and negative) -The presence of mental wellness (this is broad and positive) -Fulfillment of human potential (hierarchy of needs)

What is the biological model?

-The mind's activity depends on the brain whose composition is genetically determined -Still acknowledge influences of environment and learning -Genetic influences on anxiety and depression -Brain structure different in individuals with schizophrenia -Therapy: Pharmacological treatments (alters brain's chemical composition)

What is psychoneuroimmunology?

-The study of the interactions among psychological processes and the nervous and immune systems -Stress impairs the immune system thereby affecting health -Relationships between mental processes and health -Acute stress results in the enhancement of immune responses -Chronic stress results in negative effects on immunity

What are the different types of personality?

-Type A: ultra competitive, controlling, impatient, aggressive, hostile, higher perceived stress levels, problems coping, upset by minor details, react explosively, increased heart disease -Type B: relaxed, contemplative, less frustrated by daily events, tolerant of others behaviours -Type C: anger suppression, difficulty expressing emotion, feeling helplessness/despair, exaggerated response to minor stressors, might affect immune responses -Type D: feel -ve emotions, avoid social situations, gloomy, social inept, anxious worriers, heart problems -A, C, D show expressing emotions is good

What is the cognitive-behavioural approach?

-Typically emphasizes exposure as well as changing problematic patterns of thinking -Typically involves 10 individual or group sessions with a therapist plus homework -Shown to produce significant improvements -Has been combined with drug therapy for depression, anxiety disorders, and schizophrenia -Widely used and effective for anxiety disorders

What is the fight or flight reaction for in modern life?

-Was previously a survival mechanism, which was part of our biological heritage and not many of the stressors we encounter today need this intense reaction

What do the nervous system and endocrine system do in response to stress?

-When the brain detects a threat, a neurochemical message is sent to the hypothalamus, which releases chemicals to the pituitary gland, which in turn releases ACTH into the bloodstream. -The ACTH reaches the adrenal glands, which then release cortisol and other key hormones into the bloodstream -At the same time, sympathetic nerves instruct the adrenal glands to release the hormone epinephrine which triggers several bodily changes that help in stressful situations (acute hearing and vision, increased heart rate so blood travels to limbs to prepare them, increased perpiration, etc.)

What is physical wellness?

-Your body's overall condition, the absence of disease, your fitness level, and your ability to take care of yourself -The greater these factors, the greater your physical wellness -Influences quality of life and how many years you will live

When does hardiness exist?

1. A high level of Commitment to something or someone 2. A sense of Control 3. Welcome Challenges

What are the three stages of GAS?

1. Alarm(initial stressor): Includes fight or flight response, body is prepared to deal with crisis (more susceptible to disease), symptoms are headaches, indigestion, anxiety, disrupted sleep 2. Resistance(continued stress): new level of homeostasis achieved, resistance to disease is enhanced, individuals can cope with normal life and added stress 3. Exhaustion(prolonged exposure to stress): considerable amount of resources used in previous stage, result is physiological exhaustion and low resistance to disease, symptoms are distorted perceptions and disorganized thinking, increased susceptibility to disease

How can you be less defensive?

1. Be optimistic 2. Maintain honest communication 3. Deal with loneliness 4. Deal with anger

What are the models of human nature and therapeutic change?

1. Biological (medical) model 2. Behavioural model 3. Cognitive model 4. Psychodynamic model 5. Cognitive-behavioural model

How do you achieve a healthy self-esteem?

1. Develop a positive self concept 2. Meeting challenges to self-esteem [Notice patterns of thinking (when a -ve self concept idea comes up, try to figure out what triggered it), avoid -ve focus (don't use cognitive distortion-making events seem worse than they are), develop realistic self talk]

How does stress cause disease?

1. General Adaption Syndrome 2. Allostatic Load 3. Psychoneuroimmunology

What are the two parts of the autonomic nervous system? Which one helps in response to stress physically?

1. Parasympathetic Division: dominant system when we're relaxed; aids in digestion, storing energy, and growth promotion 2. Sympathetic Division: fight or flight; activated during arousal and emergency situations; releases norepinephrine which commands the body to respond to crisis and causes arousal when released in brain (responsible for stress responses)

What are the 7 dimensions of wellness?

1. Physical 2. Interpersonal/Social 3. Mental/Intellectual 4. Occupational 5. Emotional 6. Environmental 7. Spiritual

What are Erik Erikson's 8 stages of development?

1. Trust vs. Mistrust 2. Autonomy vs. Shame and Self Doubt 3. Initiative vs. Guilt 4. Industry vs. Inferiority 5. Identity vs. Identity Confusion 6. Intimacy vs. Isolation 7. Generativity vs. Self Absorption 8. Integrity vs. Despair

What is an infectious disease?

Communicable from one person to another; microorganisms. Tuberculosis, diptheria, influenza, colds, HIV/AIDS, SARS, H1N1

What is a lifestyle choice?

Conscious behaviour that can increase or decrease a person's risk of disease or injury

What do values influence?

Cause us to consider options carefully. Allows us to choose an option without outside influence, making a choice and acting on it

What is the present major health threat?

Chronic diseases. Some of the risk factors fall within the realm of a person's lifestyle

What is a chronic disease?

Develop and become worse over a period of time, caused in part by lifestyles factors; noncommunicable. Cancer, heart disease, stroke. These tend to be considered health threats

What are the Dalai Lama's thoughts on stress?

Stress in life leads to negative emotions, such as fear, jealousy, and anger, which turn into violence. He believes world peace begins with inner peace, tolerance, and compassion

What is stress?

The general physical and emotional state that accompanies the stress response

What is a stress response?

The reaction

"Doctor Bell, Fell down the well, And broke his collar bone. Doctors should Attend the sick, And leave the well alone." What does this nursery rhyme represent?

This nursery rhyme represents a traditional view of health-as long as your physical health is fine, you are healthy overall. Appearance equates to health. Physicians are only seen as the gatekeepers of health. This is a narrow view. Doctors are not the only people that oversee health.

What was the goal of Pan-Canadian Living?

To improve overall health outcomes and reduce health disparities by 2015 -Increase healthy eating throughout the population by 20% -Increase physical activity throughout the population by 20% for 30 min/day -Increase the amount of healthy weights (BMI of 18.5-24.9) by 20% throughout the popuation

True or false? Health is influenced by factors beyond your control

True. It is influenced by the "determinants of health"; income and social status, education and literacy, social environments, personal health practices and coping skills, biology and genetic endowment, gender, social support systems, employment and working conditions, physical environments, healthy child development, and health services and culture