Hon Pos Health And Wellness Midterm Study Guide

.Name three ways to positively manage anger

Exercise, Practice relaxation techniques, and Think before you speak

How does the life style of the people in the Blue zones reflect the areas on the Wheel of Health?

Blue zones are regions in the world where people are speculated to live longer than average. The people of these regions engage in similar lifestyle habits, such as consuming a plant-heavy diet, exercising regularly, and prioritizing tight-knit social networks.

Time management can be challenging for college students name two things/tools you can use to better manage your time.

Calendar and To-do list

Which stress hormone is associated in the fight/flight response?

Cortisol

Why does deep breathing help us to better manage stress?

Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness.

Name the two primary negative stress emotions

Fear and Anger

what is the general adaptation syndrome and what is its impact on health?

General adaptation syndrome (GAS) describes the process your body goes through when you are exposed to any kind of stress, positive or negative. It has three stages: alarm, resistance, and exhaustion. If you do not resolve the stress that has triggered GAS, it can lead to physical and mental health problems.

Mismanaged anger often shows up as:

Impatience

Name 4 benefits of meditation

Increases self-awareness Improving sleep quality Increasing patience and tolerance Lowering resting heart rate and blood pressure

Mismanaged chronic stress can result in:

Insomnia Headaches Gastrointestinal problems Premature aging

What is the Emotional Freedom Technique?

It involves tapping specific points on the body, primarily on the head and the face, in a particular sequence. While doing this, the person focuses on the issue that they wish to treat.

Why is making stress your friend good for you?

It sharpens cognitive function. Dealing with stressors increases the brain's amount of neurotrophins which determine which nerve cells die and survive. It's an immunity boost. You produce more interleukins which are chemicals that help your immune system fight off infection.

When you change your mind about stress, you can change your body's response to stress" Which area on the Wheel of Health does this sentence illustrate?

Mental and emotional well-being

Name two nervous system disorders caused by unresolved or mismanaged stress

Migraines and Alzheimer's Disease

What is mindfulness (mindful awareness) and why is it important?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us. Mindfulness helps us to increase our ability to regulate emotions, decrease stress, anxiety, and depression. It can also help us to focus our attention, as well as to observe our thoughts and feelings without judgment.

Why is it important to develop your "muscles of the soul"?

Muscles of the soul are the resources people draw upon in times of crisis and catastrophe. Like our physical muscles, they will atrophy if not used.

Name the six pillars of Lifestyle Medicine

Nutrition Physical Activity Restorative Sleep Social Connection Avoid Risky Substances Stress Management

"Change your breath, change you mood" What does this sentence mean?

Once you can maintain that awareness of your breathing, you'll realize you have the power to shift your entire mood. From there, you can try a few relaxing breathing practices, such as balanced breathing, alternate nostril breathing, and cooling breath.

Name the positive stress hormone associated with the "tend and befriend" response

Oxytocin

Name the 7 areas on the Duke Wheel of Health.

Physical Environment Nutrition and Lifestyle Mental and Emotional Well-Being Fulfillment and Purpose Physical Activity and Fitness Sleep and Rest Community

What is one good strategy to address the problem of procrastination?

Split Projects into Smaller Tasks with Set Deadlines

Name two stress-prone personality types and two stress-resistant personality types

Stress Prone: Helpless-Hopeless and Codependent Personality Types Stress Resistant: Hardy and Survivor Personality Types

Name 2 symptoms commonly experienced in the fight/ flight response

Sweating and dilated pupils

A positve stress response is known as "tend and befriend" Why is this beneficial in a stressful situaton?

Tend and befriend represents a choice to come together, approach challenges as a stronger whole, and offer a helping hand to anyone who needs it. The bonds you form with others can: offer protection and support.

Describe and explain the Pomodoro technique

The Pomodoro Technique is a popular time-management method invented by Italian Francesco Cirillo. You could learn how to improve your effectiveness and be better able to estimate how long a task will take to complete by recording how you utilize your time." Pick one project or task you want to focus on. Set a timer for 25-30 minutes, and get to work. When the buzzer sounds, take a two-to-three-minute break. Repeat this process. After four sessions, take a longer break. Record each session with a tick or X in your notebook.

What is meant by "holistic stress management"?

The goal of holistic stress management is to reduce and alleviate chronic and acute stress at the physical, mental, or spiritual levels naturally. As you ease one area, you positively impact every other level.

College students are often stressed at exam time and get sick. What is the relationship between stress and sickness?

There is evidence that stress can cause illness by interfering with the immune system. The immune system protects the body from harmful viruses and when the stress response is activated, the activity of the immune system is slowed down. This makes it easier to get sick.

What is the relationship of the sympathetic and parasympathetic nervous systems?

Your sympathetic and parasympathetic nervous systems have opposite but complementary roles. Your sympathetic nervous system carries signals that put your body's systems on alert, and your parasympathetic carries signals that return those systems to their standard activity levels.

Name two inner resources known as "muscles of the soul"

courage, faith, humor, patience, compassion, imagination, humbleness, forgiveness, intuition, creativity, optimism, honesty and love.