HEALTH & nutrition!
Which statement about people with hardy personalities is FALSE
They tend to believe their lives are controlled by outside factors.
The engaged life
This life involves cultivating personality traits (such as courage, leadership, kindness, and integrity) and actively using your talents
Which of the following statements regarding exercise and stress is TRUE
Three 45-minute walks per week can increase your sense of wellness.
A healthy level of self esteem means regarding your self as good, competent and worthy of love.-
True
Although defense mechanisms make finding solutions to problems much harder, they may appear to be successful coping strategies temporarily.
True
Antidepressants affect brain chemistry by influencing neurotransmitters in the brain and control symptoms for depression
True
Anxiety can help you face a problem and solve it before it becomes too big.
True
Demoralized people are so resolute about their negative beliefs that it becomes a self fulfilling prophecy.
True
Environmental factors such as long nights and gray skies of winter can trigger depressive disorders such as SAD.
True
Maslow's definition of psychological health focused on fulfillment of human potential or self actualization.-
True
Psychological disorders display noticeable symptoms that interfere with activities of daily living.
True
Young people who take antidepressants should be monitored closely because of the increased risk of suicide beyond the inherent risk from depression alone.
True
Nervous System and Endocrine System
Two systems in your body are responsible for your physical response to stressors
personality types
Type A Type B Type C Type D
The personality type associated with relaxation and contemplation is
Type B.
A person who suppresses anger, often feels hopeless, and has exaggerated responses to minor stressors has characteristics of which personality type
Type C
Dialectical behavior therapy (DBT)
Used to treat people with borderline personality disorder and chronic suicidal behavior, but has since since been expanded to treat people with other disorders, such as drug addiction and eating disorders
Acceptance and commitment therapy (ACT)
Uses acceptance and mindfulness strategies, together with commitment and behavior change strategies to increase psychological flexibility
The meaningful life
Working with others towards as meaningful end
general adaption syndrome (GAS)
a pattern of stress responses consisting of three stages: alarm, resistance, and exhaustion
Specific Phobia
a persistent and excessive fear of a specific object, activity, or situation
resilience
a personality trait associated with the ability to face adversity and recover quickly from difficulties. Is associated with social and academic success in groups at risk for stress
cognitive-behavioral therapy (CBT)
a popular integrative therapy that combines cognitive therapy (changing self-defeating thinking) with behavior therapy (changing behavior)
Schizophrenia
a psychological disorder that involves a disturbance in thinking and in perceiving reality
Response
a reaction to a stimulus
Obsession
a recurrent, irrational, unwanted thought or impulse
Homeostasis
a state of stability and consistency in an individual's physiological functioning. Heart rate, hormone levels and other vital functions are maintained within a narrow range of normal
Cortisol
a steroid hormone secreted by the cortex (outer layer) of the adrenal gland; also called hydrocortisone.
General exhaustion results when
a stressor persists over a long period.
Technology can be
a time-saver, a source of stress, a way to connect more quickly to others, all of these.
Which of the following nervous systems would manage the conscious decision to talk to someone who is threatening a physical attack
somatic
Homeostasis is the
state of the body's normal "housekeeping" functions.
acute stress
stress immediately following a stressor; may last only minutes or may turn into chronic stress
Eustress
stress resulting from a stressor perceived to be pleasant
Distress
stress resulting from a stressor perceived to be unpleasant
chronic stress
stress that continues for days, weeks, or longer
The dominant focus of U.S. government health policies is A. improvement of physicians' education. B. prevention of poor health behaviors. C. rehabilitation of patients. D. lowering of treatment costs.
B. prevention of poor health behaviors.
Which of the following is NOT a recommended strategy for maintaining behavior change? A. assessing stress levels B. rationalizing failure C. evaluating social influences D. changing techniques
B. rationalizing failure
The belief in one's ability to be successful in the performance of a given task is termed A. self-concept. B. self-efficacy. C. self-esteem. D. self-fulfilling prophecy.
B. self-efficacy.
The resistance state of the general adaptation syndrome is characterized by symptoms such as distorted perceptions and disorganized thinking.
FALSE
There is no link between cardiovascular disease and stress.
FALSE
Type B personalities tend to be schedule driven, competitive, and even hostile.
FALSE
Loneliness is NOT a passive feeling state.
False
Which of the following would NOT be helpful for improving productivity
Focus on long-term goals only.
Behavioral model
Focuses on what people do - their overt behavior - rather than on brain structures and chemistry or on thoughts and consciousness
Healthy People 2020 reflects a new focus on health determinants as factors that affect overall health.
T
If you are facing stress in your life, it might be necessary to delay a behavior change program.
T
Making a successful change in a health behavior has the additional benefit of allowing you to feel better about yourself.
T
One goal of Healthy People 2020 is to eliminate health disparities among Americans.
T
Poor lifestyle choices can be directly linked to many American deaths in the late-20th century.
T
Self-confidence is one characteristic of a person who possesses good emotional health.
T
Some behaviors are too deeply rooted to be changed through independent self-management techniques alone.
T
Taking incremental steps toward a long-term goal increases the chance that you will achieve the ultimate goal.
T
The short-term benefits of behavior change can be important as a motivating force.
T
Working toward realistic goals will increase your chances of success.
T
Alcohol use is a counterproductive coping strategy.
TRUE
Beth has enrolled in the most difficult course of her college career. Her friend wants to drop the class, but Beth views it as an opportunity for growth. Beth has the trait of hardiness.
TRUE
Daily hassles such as misplacing your car keys are often greater sources of stress than major life changes.
TRUE
Endorphins are body-produced chemicals that relieve pain in case of injury.
TRUE
If an individual perceives that he or she cannot cope with a situation, that situation will most likely produce a stress response.
TRUE
In general, increased levels of cortisol are linked to a decreased function of the immune system.
TRUE
People with more stress tend to have more colds.
TRUE
Regular physical activity trains your body to return to homeostasis more quickly after a stressful situation.
TRUE
Smiling can produce changes in the autonomic nervous system.
TRUE
Studies have shown that married people live longer than single people (including those who are divorced, widowed, or never married).
TRUE
The general adaptation syndrome is believed to be a universal and predictable response pattern to all stressors.
TRUE
The more intense an emotional response to a stressor, the stronger the physical response will be.
TRUE
The stress response in human being is triggered by a physical or psychological event called a stressor.
TRUE
The three basic types of resiliency center on how individuals respond to stress.
TRUE
Women and men experience stress differently.
TRUE
Identity Crisis
internal confusion about who you are
22. Eustress
is stress triggered by something pleasant but challenging.
Support groups are typically organized around particular
issues or problems.
Stress responses are primarily emotional reactions.
FALSE
Values
Criteria for judging what is good and bad, which underlie an individual's moral decision and behaviors
The physical responses to a stressor are remarkably consistent from person to person.
FALSE
Effective rewards and support for behavior change can be provided by family and friends.
T
Good communication skills are an important aspect of interpersonal wellness.
T
Time pressures
-class schedules, assignments, and deadlines are an inescapable part of college life -these time pressures can be drastically compounded for students who also have a job and/or family responsibilities
Depression symptoms
-feeling of sadness, hopelessness, loss of pleasure in doing things -poor appetite, weight loss or increased eating compared to usual -Insomnia, disturbed sleep, or excessive sleeping -decreased energy -restlessness or slowed thinking activity -thoughts of worthlessness or guilt -trouble concentrating, making decisions - thoughts of death or suicide
Interpersonal stress
-most people are more than just their job/schooling; they are also friends, children, employees, spouses, parents and so on - managing relationships while juggling the rigors of college/working class life can be daunting, especially if some friends or family are less than supportive
Maslow's Hierarchy of needs
1) Physiological needs 2) Safety and security 3) Love and belongingness 4) Self-esteem 5) Self-actualization
5 College stressors
1. Academic stress 2. Interpersonal stress 3. Time pressures 4. Financial concerns 5. Worries about anything but especially about the future
Groups who have high poverty rates often have the worst health status.
T
3 general adaptation syndrome STAGES
1. Alarm- the body initially experiences a stressor in a SHOCK PHASE, followed by ANTISHOCK PHASE, flight or fight response 2. Resistance- the body develops a new level of homeostasis in which it is more resistant to disease and injury. Can deal with normal life and added y stress but the body will become completed 3. Exhaustion- the first 2 stages of GAS require a great deal of energy. If stressors persists or if several stressors occur in succession, exhaustion sets in
Controlling stress steps
1. Shore up your support system 2. Improve your communication skills 3. Develop healthy exercise and eating habits 4. Learn to identify and moderate individual stressors 5. Learn mindfulness skills 6. Adequate sleep
Manage stress
1. Social support- having the support of friends and family contributes to the well being of body and mind 2. Volunteering- 3. Communication-an assertive way that respects the rights of others and yourself 4.Exercise- stimulates the birth of new brain cells 5. Nutrition- limit avoid caffeine 6. Time management- less over commitment, procrastination and boredom
Two types of motivational characteristics
1. Stressed power motivation 2. Unstressed affliction motivation
Headaches 3 types
1. Tension headache 2.Migraine headache 3. Cluster headache
2 Social stressors
1. real social networks- include prejudice and discrimination 2. virtual social networks- being electronically connected can impinge on your personal space, waste time, distract you from your current real situtation
People with disabilities are more likely to A. be overweight. B. exercise regularly. C. have cancer. D. have HIV.
A. be overweight.
16) The technique of visualizing yourself engaging in a new, healthier behavior is one of the best ways to A. boost your confidence. B. improve physical strength. C. keep an eye on your future. D. externalize your locus of control.
A. boost your confidence.
3 basic types of resilience
1.Non reactive resilience- in which a person does not react to a stressor 2. Homeostatic resilience- in which a person may react strongly but returns to baseline functioning quickly 3. Positive growth resilience- in which a person learns and grows from the stress experience
Attention-deficit/hyperactivity disorder (ADHD)
A disorder characterized by persistent, pervasive problems with inattention and/or hyperactivity to a degree that is not considered appropriate for a child's developmental stage and that causes significant difficulties in school, work, or relationships
Bipolar disorder
A mental illness characterized by alternating periods of depression and mania
Mania
A mood disorder characterized by excessive elation, irritability, talkativeness, inflated self-esteem, and expansiveness
Depression
A mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms
seasonal affective disorder (SAD)
A mood disorder characterized by seasonal depression, usually occurring in winter, when there is less daylight
Schizophrenia
A psychological disorder that involves a disturbance in thinking and in perceiving reality. develop paranoid ideas and false beliefs (delusions) or may have hallucinations (hearing voices
Response
A reaction to a stimulus
Hyperactivity/impulsivity
A tendency to fidget or squirm, inability to stay seated when expected; inability to play quietly; tendency to be high energy, to talk excessively, and to interrupt others; and inability to wait for his or her turn
Exposure
A therapeutic technique for treating fear; the subject learns to come into direct contact with a feared situation
Which of the following statements regarding the health of diverse population groups is TRUE? A. African Americans suffer from a higher infant mortality rate than the general population. B. American Indians suffer from lower rates of death related to smoking and alcohol than the general population. C. Pacific Islanders suffer from lower death rates related to obesity than the general population. D. Latinos tend to suffer from higher rates of suicide than the general population.
A. African Americans suffer from a higher infant mortality rate than the general population.
Carla began her behavior change process by making a plan to spend more time with her friends but soon found that her plan didn't seem to be working well. Which of the following is the most likely reason that Carla's plan is not working as she expected? A. Carla made a plan before monitoring and evaluating her schedule. B. Carla is not adequately motivated to change her behavior. C. Carla is more committed to her activities than to her friends. D. Carla has an external locus of control.
A. Carla made a plan before monitoring and evaluating her schedule.
A target behavior can best be defined as A. a behavior that is the focus of your behavior change plan. B. a friend's behavior that you urge him or her to change. C. a lifelong habit you want to stop immediately. D. several bad, interrelated habits in need of change.
A. a behavior that is the focus of your behavior change plan.
The precontemplation stage is characterized by A. a belief that there is no need for change. B. an outward modification of behavior. C. planning for change. D. an awareness of the problem.
A. a belief that there is no need for change.
The top three causes of death among Americans aged 15 to 24 are A. accidents, suicide, and homicide. B. accidents, smoking, and cancer. C. homicide, cancer, and accidents. D. smoking, homicide, and suicide.
A. accidents, suicide, and homicide.
Which of the following of Carla's characteristics would most help her succeed in balancing her time so that she can study, be active on campus, and have fun with her friends? A. an internal locus of control B. an ability to resist rewards C. her ability to persuade friends to do as she asks D. her rigid application of a plan without allowing for alterations
A. an internal locus of control
Which of the following actions is not advisable in a plan to change a behavior for better health? A. attempting to change more than one behavior at a time B. identifying cues to behaviors C. incorporating rewards for reaching goals D. making slow, systematic changes in behavior
A. attempting to change more than one behavior at a time
A primary purpose of developing a personal contract for behavior change is to A. commit you to your word on modifying your behavior. B. notify others of your intent to change your behavior. C. prioritize the behaviors that you are considering changing. D. assess your motivation for changing a health behavior.
A. commit you to your word on modifying your behavior.
The nine dimensions of wellness include all of the following EXCEPT A. dietary wellness. B. emotional wellness. C. environmental wellness. D. spiritual wellness.
A. dietary wellness.
Optimism, trust, and self-confidence are components of A. emotional wellness. B. interpersonal wellness. C. cultural wellness. D. spiritual wellness.
A. emotional wellness.
Protecting yourself from exposure to toxic substances in the workplace is an example of _______________ wellness. A. environmental B. intellectual C. spiritual D. occupational
A. environmental
Occupational wellness can be measured by how much _______________ your job offers. A. fulfillment B. money C. status D. work
A. fulfillment
During the past 100 years, the major causes of death have shifted from _______________ to _______________. A. infectious diseases; chronic diseases B. accidents; infectious diseases C. chronic diseases; infectious diseases D. chronic diseases; accidents
A. infectious diseases; chronic diseases
Rewards included in health action plans should A. reinforce your efforts. B. be provided only when you reach your overall goal. C. come in the form of food or alcohol. D. be given only when someone notices your success.
A. reinforce your efforts.
During the stress response, which of the following changes does NOT occur as a result of cortisol and epinephrine being released
Air passages constrict and allow less air into the lungs.
Post-traumatic stress disorder (PTSD)
An anxiety disorder characterized by reliving traumatic events through dreams, flashbacks, and hallucinations
Acute stress disorder
An anxiety disorder that resolves in a month or less
Mood disorder
An emotional disturbance that is intense and persistent enough to affect normal function; two common mood disorders are depression and bipolar disorder
Nervous tension
An uncomfortable response to a negataive event
Stimulus
Anything that causes a response
Worries about anything but especially about the future
As college comes to an end students face the next set of decisions. This decision making means thinking about a career, choosing a place to live and leaving the friends and routines of school behind. Students may find it helpful to go to the campus career center
stressed power motivation
Associated with people who are aggressive and argumentative and who need to have power over others
unstressed affiliation motivation
Associated with people who are drawn to others and want to be liked as friends
Julio likes to watch television to relax, but he often spends more time doing so than he intends. Now he has a big paper to write that is due tomorrow. How should he handle his television watching
Avoid turning on the television.
Which of the following statements about sleep disorders is accurate
Avoiding chemical stimulants can help reduce the effects of restless leg syndrome.
Anne wants to lose weight. She is keeping a health journal to record her progress. To achieve her goal of weight loss, she can use the observations in her journal to answer which of the following questions? A. How many behaviors in my life are serious health threats? B. When am I most likely to overeat? C. What behavior do I want to change? D. What will be the consequences of not changing my risky health behavior?
B. When am I most likely to overeat?
The nine dimensions of wellness A. are out of most people's control. B. are interrelated. C. demonstrate the separation of mind and body. D. are static and unchangeable.
B. are interrelated.
Financial wellness includes a person's ability to A. find happiness on the job. B. balance income and expenses in a comfortable way. C. avoid hazards in the workplace that might cause stress. D. earn enough money to leave a regular occupation.
B. balance income and expenses in a comfortable way.
Spiritual wellness is best described as having A. a strong support network of family and friends. B. beliefs that give meaning and purpose to life. C. the ability to express oneself creatively. D. the ability to share one's feelings.
B. beliefs that give meaning and purpose to life.
To help ensure success with a behavior change program, you should A. set a general goal, such as "lose weight." B. develop a reward system. C. avoid setting a time frame. D. reward yourself only when you reach your goal.
B. develop a reward system.
Which of the following most contributes to one's physical wellness, as opposed to one of the other dimensions? A. being open to new ideas B. eating a balanced diet C. maintaining an optimistic attitude D. maintaining satisfying relationships
B. eating a balanced diet
A goal of Healthy People 2020 is to A. shift focus to environmental factors instead of social factors in determining health. B. eliminate health disparities among Americans. C. increase life expectancy beyond 100 years. D. reduce the amount of profit health care providers make.
B. eliminate health disparities among Americans.
Eduardo has identified gambling as a target behavior because it is interfering with his schoolwork. To aid him in stopping this particularly challenging behavior, it is likely that he will need to A. buy a self-help book. B. find outside help. C. spend more time with his friends. D. use a self-management approach.
B. find outside help.
The complete set of genetic material in an individual's cells is referred to as her or his A. genes. B. genome. C. proteome. D. RNA.
B. genome.
Someone you know at work who is attempting to lose weight has been repeatedly "derailed" by coworkers who leave high-calorie snacks in the kitchen every day. It would be fair to say that this person does NOT A. have the desire to change. B. have the support to change. C. have the skills to change. D. have the knowledge to change.
B. have the support to change.
John, an African American student, has chosen to incorporate exercise into his daily routine to prevent health issues. Based exclusively on his ethnicity, which of the following is the most likely basis for his decision? A. high risk of developing lung cancer B. high risk of developing elevated blood pressure and obesity C. high risk of depression that leads to suicide D. high risk of gallbladder disease
B. high risk of developing elevated blood pressure and obesity
Income and education are closely linked with health status. The _______________ the poverty rate and the _______________ the education level, the more likely it is a group will have poor health. A. higher; higher B. higher; lower C. lower; higher D. lower; lower
B. higher; lower
Adam's parents are not concerned about their son's ability to adapt to college because he is curious, demonstrates an openness to ideas, and looks for solutions to problems. These qualities are reflective of Adam's _______________ wellness. A. emotional B. intellectual C. interpersonal D. spiritual
B. intellectual
Carla has become very busy since she came to college. She is a full-time student and is very active in campus clubs and organizations. Her classes and campus activities leave her little time to socialize with her friends. She is beginning to feel that she has let her friends down because she has had to cancel several activities they had planned, but she also feels guilty if she isn't able to meet her other obligations. Carla has always thought that she was in control of her life and has managed well up until now. She feels unhappy that she cannot spend more time with her friends without giving up her other activities. Carla's unhappiness because of her inability to spend more time with her friends indicates that her level of _______________ wellness is suffering. A. spiritual B. interpersonal C. emotional D. intellectual
B. interpersonal
The single most important factor in determining an individual's level of wellness is A. age. B. lifestyle. C. environment. D. genetics.
B. lifestyle.
A strategy to increase your chances of success in the pursuit of a new behavior is to A. find a new behavior to change if you experience a temporary failure. B. visualize attaining your goal and enjoying the benefits of the change. C. rationalize temporary setbacks to minimize feelings of failure. D. stick with the program even during periods of high stress.
B. visualize attaining your goal and enjoying the benefits of the change.
Which of the following body reactions is characteristic of the stress response
Blood pressure increases.
Donna is about 25 pounds overweight, has tried a variety of diets, and has repeatedly failed to maintain her weight loss. She explains her weight by noting that almost all her relatives are overweight and none has ever been successful with attempts to lose weight. Donna can best be described as having A. high self-efficacy. B. a lack of self-talk. C. an external locus of control. D. an inability to visualize short term.
C. an external locus of control.
Obstacles in the process of behavior change A. are a sign of failure in the pursuit of a new behavior. B. should be avoided, if possible, in the pursuit of a new behavior. C. are a natural part of the behavior change process. D. are a sign that the behavior management plan was unrealistic.
C. are a natural part of the behavior change process.
Which of the following threatens severe weather change and the extinction of species on a global scale? A. acid rain B. light pollution C. climate change D. inorganic pesticides
C. climate change
The first step in improving wellness through lifestyle management is to A. ask friends what you should improve. B. ask your family for assistance. C. conduct a self-assessment. D. sign up for a group program.
C. conduct a self-assessment.
If Carla succeeds in improving her target area of wellness, she will most likely see a corresponding improvement in her _______________ wellness. A. financial B. environmental C. emotional D. occupational
C. emotional
During a "stages of change" behavior change program, some people may relapse. If this happens to you, the best strategy is to A. choose a different behavior to change. B. give up on changing your behavior. C. forgive yourself and move on. D. start over from the beginning.
C. forgive yourself and move on.
The following are all environmental factors that affect your health EXCEPT the A. air you breathe. B. amount of crime in your community. C. genetic make-up of your body. D. water you drink.
C. genetic make-up of your body.
The health determinant over which we have the LEAST control is A. diet. B. exercise. C. genetic makeup. D. tobacco use.
C. genetic makeup.
Your chances of success in changing a behavior increase if you A. set a very ambitious goal. B. ignore related habits. C. get those close to you involved. D. focus on short-term benefits instead of long-term benefits.
C. get those close to you involved.
Which of the following is currently America's number one cause of death? A. accidents B. cancer C. heart disease D. suicide
C. heart disease
Women have higher rates than men of which of the following risk factors for poorer health? A. smoking B. drinking C. lower earnings D. delayed doctor visits
C. lower earnings
When compared to the overall U.S. population, Asian Americans have A. higher rates of obesity. B. higher rates of alcohol abuse. C. lower rates of coronary disease. D. shorter life expectancies.
C. lower rates of coronary disease.
During the twentieth century the average life span A. did not change significantly. B. increased slightly. C. nearly doubled. D. nearly tripled.
C. nearly doubled.
When evaluating health topics on the Internet, be sure to check the A. most popular blogs first. B. latest media post on the topic. C. qualifications of the site's authors. D. testimonials page of the website.
C. qualifications of the site's authors.
Janae has the goal of exercising at least 30 minutes a day, five days a week, in order to lose ten pounds within three months. According to the "SMART" criteria, the detail about three months makes her goals A. realistic. B. specific. C. time-frame specific. D. attainable.
C. time-frame specific.
If Carla manages to implement a successful plan for changing the way she tends to ignore friends for other obligations, which of the following will be least helpful in helping her stick with it? A. changing her goal to increase motivation B. changing her technique if the original plan's technique isn't working C. trying to get some of her friends to change their behaviors D. avoiding rationalizations about how important her obligations are
C. trying to get some of her friends to change their behaviors
Responses to stressors
Can include a wide variety of physical, emotional, and behavioral changes. Short term response- might be an upset stomach or insomnia Long Term response- might be a change in your personality or social relations
Lifestyle factors that contribute to heart disease include A. a sedentary lifestyle. B. cigarette smoking. C. a poor diet. D. All of the answers are correct.
D. All of the answers are correct.
Marta has a very general desire to be healthier. Which of the following is the best first step for her to take in moving toward that goal? A. Contemplate how unhappy she is. B. Seek to motivate by considering the long-term benefits of being healthy. C. Choose two unhealthy behaviors and make goals for change. D. Ask family members what they may have seen and thought about her lifestyle choices.
D. Ask family members what they may have seen and thought about her lifestyle choices.
Which of the following is the best way to start changing an unhealthy behavior? A. Identify and try to eliminate related behaviors that are affecting the target behavior. B. Put family members in charge of tracking your behavioral changes. C. Reduce the number of activities you take on so that you can better focus on change. D. Choose a single target behavior and work only on it.
D. Choose a single target behavior and work only on it.
Allan was born in and has lived his whole life in a rural area. Which of the following is most likely to be true about him when compared to the general population? A. He is more likely to wear his seatbelt when driving. B. He is less likely to die of injury. C. He is more likely to be physically active. D. He is less likely to seek preventive care.
D. He is less likely to seek preventive care.
Which of the following statements about the Affordable Care Act (ACA) is TRUE? A. Being a student disqualifies a person from being eligible for Medicaid. B. "Catastrophic" health plans are available for people over the age of 30. C. The majority of people are able to avoid a penalty if they choose not to get a health plan. D. Preventive health services are covered completely by ACA plans.
D. Preventive health services are covered completely by ACA plans.
With regard to one's health, which one of the following elements is most within an individual's control? A. heredity B. health care C. environment D. behavior
D. behavior
The way a person interacts with people of a different religion, ethnicity, or sexual orientation is an aspect of A. interpersonal wellness. B. spiritual wellness. C. emotional wellness. D. cultural wellness.
D. cultural wellness.
Writing a personal contract for behavior change involves all of the following EXCEPT A. setting a date to begin. B. stating your goal. C. identifying the steps to be used to measure progress. D. identifying the consequences of failure to reach the goal.
D. identifying the consequences of failure to reach the goal.
Which of the following is the order of steps to follow to create a personalized plan for change? A. analyze data, monitor behavior, devise plan of action, set goals, make a personal contract B. devise plan of action, set goals, monitor behavior, analyze data, make a personal contract C. make a personal contract, set goals, devise plan of action, monitor behavior, analyze data D. monitor behavior, analyze data, set goals, devise plan of action, make a personal contract
D. monitor behavior, analyze data, set goals, devise plan of action, make a personal contract
Which of the following lifestyle choices can lead to development of all of the major chronic diseases (though not simultaneously)? A. alcohol consumption B. poor financial health C. tobacco use D. poor eating habits
D. poor eating habits
The best plan for behavior change A. begins with a negative self-assessment and self-talk. B. concentrates on several interrelated behaviors. C. refuses to tolerate temporary setbacks. D. sets goals, anticipates problems, and includes rewards.
D. sets goals, anticipates problems, and includes rewards.
Gay, lesbian, bisexual, and transgender teens are at high risk for A. asthma. B. cancer. C. diabetes. D. suicide.
D. suicide.
Those with an internal locus of control believe that events turn out as they do based on A. fate or luck. B. heredity. C. their family's status. D. their own actions.
D. their own actions.
Entries made into a health journal about a behavior should always note all of the following EXCEPT A. how you feel at the time the behavior occurs. B. what the activity is when you perform the behavior. C. when and where the behavior happens. D. when you anticipate the behavior next occurring.
D. when you anticipate the behavior next occurring.
characteristics of schizophrenia
Delusions Auditory (hear voices) Hallucinations Disorganized thoughts Inappropriate emotions Deteriorating social and work functioning
Being promoted to a longed-for but challenging job is an example of an event likely to cause distress rather than eustress.
FALSE
Continuous, loud background music is an example of a social stressor.
FALSE
Research supports the regular use of marijuana as an effective stress management technique.
FALSE
Which of the following statements is the most helpful recommendation regarding the prioritization of tasks
Divide tasks into three groups, and ignore the least important group.
Identify and describe the two broad national goals of Healthy People 2010. Give at least two examples of specific objectives.
Eliminate preventable disease Achieve healthy equity Increase proportion healthy weight Reduce tobacco use
Biological model
Emphasizes that the mind's activity depends entirely on the organic structure, the brain, whose composition is genetically determined
Cognitive model
Emphasizes the effect of ideas on behavior and feeling
Psychodynamic model
Emphasizes thoughts
Which of the following statements about the body's circadian rhythm is accurate
Every cell in the body has a sleep-wake cycle.
Which of the following statements regarding exercise and stress is FALSE
Exercise prevents the body from achieving homeostasis.
Assertiveness
Expression that is forceful but not hostile
A health journal is most effective as a behavior-change tool when it addresses only the specific target behavior rather than the circumstances around that behavior.
F
Behavior choices and actions impact only the health and wellness of the individual making the change.
F
Having an external locus of control is associated with motivation and commitment to change behavior.
F
It would be fair to describe "slips" in attempts to change behaviors as failures.
F
Knowledge about health is all you need to undertake a behavior change. FALSE
F
Length of life is synonymous with quality of life.
F
Making adjustments to your original plan of action will decrease your chance of reaching your goal.
F
Most health problems occur at the same rate for men and women.
F
Only a person who is devoutly religious is assured of good spiritual health.
F
Prior to the twentieth century, a person was most likely to die of a chronic disease.
F
Social support does not improve motivation during a behavior change program.
F
The concept of wellness defines health as the absence of disease.
F
The first step in behavior change is to make a plan for the change.
F
The quality of your social opportunities is a key component of your environmental wellness.
F
Visualizing success in behavior change actually decreases the likelihood of achieving success.
F
Self regulation and health
INATTENTION- leads to disconnection, disconnection leads to disregulation, disregulation leads to disorder and dis order may lead to illness ATTENTION- leads to connection, which leads to regulation, which leads to order, which leads to ease
Catastrophic environmental stressor
Include natural disasters, acts of violence, industrial accidents and intrusive noises or smells
Inattention
Includes failure to pay close attention to details; tendency to make careless mistakes; trouble holding attention; failure to listen when spoken to directly; inability to follow through on or complete task; avoidance of activities that require sustained effort; and tendency to get easily distracted
Reinforcement
Increasing the future probability of a response by following it with a reward
Autonomy
Independence; the sense of being self-directed
Identity crisis
Internal confusion about who you are
Dysthymic disorder
May apply to people who experience persistent symptoms of mild or moderate depression for two years or longer
Which of the following statements about sleep is TRUE
Most adults need seven to nine hours of sleep every night to stay healthy.
Mindfulness
Paying attention physical sensations, perceptions, thoughts, and imagery
Which of the following statements is FALSE regarding stress
Positive events are significantly less stressful than negative events.
Psychological flexibility
Process of embracing the present moment fully as a conscious human being, then changing or continuing your behavior in the service of our own chosen values
Managing your anger
Re-frame Distract
Time management
Set priorities, Schedule tasks for peak efficiency, Set realistic goals and write them down, Budget enough time, Break up long term goals into short term goals, Visualize the achievement of your goals, Keep track of the tasks you put off, Consider doing your least favorite tasks first, Consolidate tasks when possible, Identify quick transitional tasks, Delegate responsibility, Say no when necessary, Give yourself a break, Avoid your personal "time sinks", Stop thinking or talking about what you're going to do and do it
Believing that you are in control of your own life is known as having an internal locus of control.
T
Type D personality
Tends toward negative emotional states such as anxiety, depression, and irritability
Positive psychology
The ability to define positive goals and to identify concrete, measurable ways of achieving them
Emotional intelligence
The capacity to identify and manage your own emotions and the motions of others
Self-actualization
The highest level of growth in Maslow's hierarchy of needs
Psychoneuroimmunology (PNI)
The study of the interactions among the nervous, endocrine, and immune systems
Optimism
The tendency to expect a favorable outcome
Electroconvulsive therapy (ECT)
The use of electric shock to induce brief, generalized seizures; used in the treatment of selected psychological disorders
Cognitive Distortion
a pattern of negative thinking that makes events seem worse than they are
Which one of the following is a stressor
a bad grade
Panic Attack
a brief surge of overwhelming anxiety that usually resolves in an hour or less
Panic attack
a brief surge of overwhelming anxiety that usually resolves in an hour or less
Hormones
a chemical messenger produced in the body and transported in the bloodstream to target cells or organs for specific regulation of their activities.
Minor environmental stressor
a condition or event in the physical environment that causes stress
Gender role
a culturally expected pattern of behavior and attitudes determined by a person's sex.
flight or fight reaction
a defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes.
sympathetic division
a division of the autonomic nervous system that reacts to danger or other challenges by accelerating body processes. EX by exercise and when there is an emergency such as severe pain, anger or fear
Emotion
a feeling state involving some combination of thoughts, physiological changes, and an outward expression or behavior
Epinephrine
a hormone secreted by the medulla (inner core) of the adrenal gland that affects the functioning of organs involved in responding to a stressor; also called adrenaline
One example of a resilient person would be
a low-income student graduating from college.
Defense Mechanism
a mental mechanism for coping with conflict or anxiety
Hardiness Personality Trait
a particular form of optimism. This personality view potential stressors as challenges and opportunities for growth and learning, rather than as a burden
Acute Stress Disorder
an anxiety disorder that resolves in a month or less
Mood Disorder
an emotional disturbance that is intense and persistent enough to affect normal function; two common mood disorders are depression and bipolar disorder
Sue most likely is experiencing
academic stress.
Which of the following are common sources of stress for most college students
academics and time management
People who are experiencing stress should avoid or limit caffeine for all the following reasons EXCEPT that caffeine
acts as a sedative.
The parasympathetic branch of the autonomic nervous system
aids in digestion and promoting growth.
The fight-or-flight reaction occurs during which stage of the general adaptation syndrome
alarm
Tom is very anxious about an upcoming exam. He has no appetite, is easily distracted, and has a headache. In what stage of the general adaptation syndrome is Tom
alarm
The term stressor refers to
an event that triggers physical and emotional reactions.
Compulsion
an irrational, repetitive, forced action, usually associated with an obsession
Type C personality
anger suppression, difficulty expressing emotions, feelings of hopelessness and despair, and an exaggerated response to minor stressors
Stressor
any physical or psychological event or condition that produces physical and emotional reactions
Stimulus
anything that causes a response
All of the following are recommended time-management strategies EXCEPT
avoiding unstructured time.
A person seeking to overcome procrastination should
divide tasks into groups that can be prioritized.
The first step in creating a personal plan for managing stress is to
become aware of your body's stress response.
Which of the following circumstances make normal job stresses worse
being shut out of decision-making
All of the following occur in NREM sleep EXCEPT
dreams.
Endorphins
brain secretions that have pain-inhibiting effects- chemicals that can inhibit or block sensations of pain
Nervous System
brain, spinal cord, nerves
Peak concentrations of stress hormones in the bloodstream occur
during the final stages of sleep
Tension headaches
characterized by a dull, steady pain, usually on both sides of the head. It may feel as though a band of pressure is tightening around the head, and the pain may extend to the neck and shoulders
If you are still emotionally distressed weeks after a tragic event, the most helpful strategy would be to
consider seeking professional help.
Values
criteria for judging what is good and bad, which underlie an individual's moral decisions and behavior
Which of the following influences the way in which an individual responds to stress
cultural background, past experiences, personality type, all of these
Which of the following would be the LEAST effective strategy for coping with stress
denying the existence of the stress
Stress has been found to contribute to which of the following conditions
depression
Mohammed just received an F on his term paper. Which type of stress is he likely to experience
distress
The system of glands, tissues, and cells that helps control body functions by releasing hormones is the
endocrine system.
Acts of violence, industrial accidents, and intrusive noises are examples of
environmental stressors.
Academic stress
exams, grades, and an endless work-load await every college student but can be especially troublesome for young students just out of high school
Cluster headaches
extremely sever headaches that cause intense pain in the and around one eye
Unrealistic expectations are a type of _______________ stressor.
internal
If you are bothered by insomnia, you might try
going to bed and getting up at the same time every day.
Which of the following stress management techniques emphasizes the use of breathing, stretching, muscle strength, and balance
hatha yoga
An individual with a Type C personality is characterized by
having difficulty expressing emotions.
Which one of the following character traits is most closely associated with elevated risk of cardiovascular disease
hostility
Laughter does all of the following EXCEPT
increase blood pressure.
All of the following are TRUE regarding the fight-or-flight reaction EXCEPT that
it is particularly well suited to coping with modern life.
anxiety becomes a disorder when
it occurs almost daily or in life situations that recur and cannot be avoided, interfering with your relationships and the ability to function in social and professional situations
Which of the following strategies would NOT help alleviate Sue's symptoms
learning to relinquish control
The results of the exhaustion stage of the general adaptation syndrome may include all of the following EXCEPT
maintenance of homeostasis.
Biofeedback helps people reduce stress by
making them more aware of their physiological functions.
In terms of time-management strategies, which one of the following is NOT considered helpful for improving efficiency at completing tasks
memorizing the goals
Which of the following has been linked to unmanaged stress
menstrual irregularities
Psychological Health
mental health, defined negatively as the absemce of illness or positively as the presence of wellness
All of these are considered counterproductive coping strategies EXCEPT
multivitamin use.
Laughter may be the best medicine for stress because after a good laugh your
muscles are relaxed.
Which of the following systems are responsible for your body's physical response to stressors
nervous and endocrine
Integration self concept
one that you have made for yourself, not someones else's image of you or mask that doesn't quite fit
Type A personality
overly competitive, controlling, impatient and aggressive. React explosively to stressors
The branch of the autonomic nervous system that slows down the body as it recovers from exposure to a stressor is the _______________ nervous system.
parasympathetic
The sum of one's cognitive, behavioral, and emotional tendencies defines
personality.
During the resistance stage of the general adaptation syndrome, the body
readjusts to establish a new level of homeostasis.
Carey would like to use meditation to help her manage her stress. Using this technique is likely to help her
reduce the mind chatter that can exacerbate stress.
Type B personality
relatively relaxed, patient, easygoing, amicable behavior.
Psychoneuroimmunology (PNI) is the study of the interaction among all the following systems EXCEPT the _______________ system.
respiratory
Self-Esteem
satisfaction and confidence in yourself; the valuing of yourself as a person
The branch of the autonomic nervous system that is activated when a person is agitated by a stressor is the _______________ nervous system.
sympathetic
Migraine headaches
symptoms including throbbing pain that starts on one side of the head and may spread; heightened sensitivity to light; visual disturbances such as flashing lights or temporary blindness, nausea, dizziness and fatigue
Tai chi can be an effective stress reducer, as it
teaches students to remain calm and centered.
About 90 percent of all headaches are
tension headaches.
allostatic load
the "wear and tear" on the body that results from long-term exposure to repeated or chronic stress
Positive Psychology
the ability to define positive goals and to identify concrete, measurable ways of achieving them
The long-term wear and tear of the stress response has been termed
the allostatic load.
somatic nervous system
the branch of the peripheral nervous system that governs motor functions and sensory information, largely under conscious control. Conscious action
Stress
the general physical and emotional state that the stressor produces
Mindfulness
the intentional cultivation of attention in a way that is non judging and non striving
Financial concerns
the majority of college students need financial aid not just to cover the cost of tuition but to survive from day to day while in school ex: for many college life isn't possible without a job and the pressure to stay afloat financially competes with academics and other stressors
parasympathetic division
the part of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies. Aides in digesting food, strong energy, and promoting growth. Calms your body down, slowing a rapid heartbeat, drying sweaty palms and returning breathing to normal
autonomic nervous system
the part of the nervous system that controls certain basic body processes; consists of the sympathetic and parasympathetic divisions such as breathing, the heartbeat, and digestive processes.
Stress Response
the physical and emotional reactions to a stressor
Stress
the process by which we perceive and respond to certain events, called stressors, that we appraise as threatening or challenging
Personality
the sum of behavioral, cognitive, and emotional tendencies. Clearly effects how people perceive and react to stressors
endocrine system
the system of glands, tissues, and cells that secrete hormones into the bloodstream to influence metabolism and other body processes
Which one of the following is a cognitive technique for stress management
thinking constructively
Philip is attempting to deal with his stress. Which of the following would NOT be helpful
trying to remember as much information as possible
Symptoms of psychological disorders
typicality, maladaptivity, emotional discomfort, socially unacceptable behavior
A lack of sleep can be both a cause and an effect of stress. In order to overcome insomnia, Sue should consider
using her bed only for sleeping, not for studying.
Which one of the following is NOT a cognitive technique for stress management
using visualization
The autonomic nervous system directly controls all the following EXCEPT the
voluntary muscle movement.
The majority of migraine sufferers are
women.
Describe which stage of change each of the following situations represents, and provide two appropriate strategies in each case to help the person move forward in the cycle of change. - Jose wants to get back into shape, but he can't figure out how to fit activity into his day and doesn't know what to do next about his desire to change. - Jalyse has tried unsuccessfully to quit smoking in the past and now assumes that she won't ever be able quit. - Will has decided to improve his diet beginning in two weeks; he has already started to change by eating cereal for breakfast at home one day per week rather than picking up his usual fast-food breakfast on the way to his first class.
- Jose: Contemplation - he knows he's out of shape but doesn't have a plan - Jalyse: Replase - she's at risk to reverting to old behavior - Will: Preparation - he plans to take action in 2 weeks
Erik Erikson's Stages of Development
1) Birth - 1 year: Trust vs. mistrust 2) 1-3: Autonomy vs. shame and self-doubt 3) 3-6: Initiative vs. guilt 4) 6-12: Industry vs. inferiority 5) Adolescence: Identity vs. identity confusion 6) Young adulthood: Intimacy vs. isolation 7) Middle adulthood: Generativity vs. self-absorbtion 8) Older adulthood: Integrity vs. despair
Define the six dimensions of wellness discussed in the text, and for each dimension, list two behaviors or habits that would promote its development.
1) Physical: your body's overall condition, the absence of disease, your fitness level, and your ability to care for yourself -Eating well -Exercising 2) Emotional: reflects your ability to understand and deal with your feelings -Optimism -Self-confidence 3) Intellectual: never stop learning, seek out and relish new experiences and challenges -Openness to new ideas -Capacity to question 4) Interpersonal: your ability to develop and maintain satisfying and supportive relationships -Communication skills -Capacity for intimacy 5) Spiritual: possess a set of guiding beliefs, principles, or values that give meaning and purpose to your life, especially in difficult times -Capacity for love -Compassion 6) Environmental: livability of your surroundinds -Having abundant, clean natural resources -Maintaining sustainable development
What is psychological health NOT
1) Psychological normality 2) Whether or not you are seeking help 3) Saying people are "mentally ill" or "mentally healthy" based solely on the presence or absence of symptoms 4) Judging based on the way people look
Characteristics of self-actualized people
1) Realism 2) Acceptance 3) Autonomy 4) Capacity for intimacy 5) Creativity
Select a common college stressor and describe how it would affect one's stress levels. Then choose and explain three possible stress management techniques that you think would be particularly useful for coping with the stressor.
A common college stressor I have is academic stress. There are a lot of grades and exams, and homework can be stressful. Three ways to deal with this would be: learning mindfulness skills, developing healthy eating and exercise habits, and improving communication skills.A common college stressor I have is academic stress. There are a lot of grades and exams, and homework can be stressful. Three ways to deal with this would be: learning mindfulness skills, developing healthy eating and exercise habits, and improving communication skills.
Emotion
A feeling state involving some combination of thoughts, physiological concerns, and an outward expression of behavior
Defense mechanism
A mental mechanism for coping with conflict or anxiety
Cognitive distortion
A pattern of negative thinking that makes events seem worse than they are
Specific phobia
A persistent and excessive fear of a specific object, activity, or situations
Obsession
A recurrent, irrational, unwanted thought or impulse
Panic disorder
A syndrome of severe anxiety attacks accompanied by physical symptoms
Attention- Deficit/Hyperactivity Disorder (ADHD)
Aa disorder characterized by persistent problems with inattention and/or hyperactivity to a degree that is not considered appropriate for a child's developmental stage and that causes significant difficulties in school, work, or relationships
Generalized anxiety disorder (GAD)
An anxiety disorder characterized by excessive, uncontrollable worry about all kinds of things and anxiety in many situations
Agoraphobia
An anxiety disorder characterized by fear of being alone away from help and by avoidance of many different places and situations; in extreme cases, the fear of leaving home
Obsessive-compulsive disorder (OCD)
An anxiety disorder characterized by uncontrollable, recurring thoughts, and the performing of senseless rituals
Social Phobia
An excessive fear of being observed by others - speaking in public
Social phobia
An excessive fear of being observed by others; speaking in public in the most common example
Compulsion
An irrational, repetitive, forced action, usually associated with an obsession
Adult identity
Development (starting in adolescence) of a unified sense of self, characterized by attitudes, beliefs, and ways of acting that are genuinely our own
Describe how stress levels can affect the immune system, and give three examples of stress-related health problems that could result from changes in immune system functioning.
Different types of stress can affect the immune system in different ways. For example acute stress lets white blood cells move into the skin, which enhances the immune system. However there aren't typically any big immune changes. Chronic stress releases cortisol, an anti-stress hormone. This kind of stress can speed up disease that involve inflammation which may accelerate the course of diseases that involve inflammation such as multiple sclerosis, heart disease, type 2 diabetes, and depression. Some other health problems linked to stress-related changes in immune function are: being more vulnerable to colds,infections, and asthma and allergy attacks.
Anxiety
Fear that is not a response to any definite threat
Describe the three stages of the general adaptation syndrome, and give examples of someone experiencing each one.
General adaptation syndrome consists of three stages: alarm, resistance, and exhaustion. The alarm stage is when the body experiences a stressor. It's when we first see something as stressful. During the alarm stage the body turns on the flight or fight response. When someone is experiencing something stressful the flight or fight response gives them energy and improves their concentration so they can focus on their situation. Usually this stage isn't very harmful if it is short-term. The second stage is resistance. This is when the body is still under stress and is more resistant to disease and injury than usual. Usually in this stage people can deal with their normal life and added stress, but it's important to remember that the longer they deal with stress, the more harmful it is to their health. You don't want to stay in the resistance stage for too long because it puts you at risk for entering the exhaustion stage.The first stages of GAS usually require a lot of energy, but the exhaustion stage is different. The exhaustion stage can be life-threatening. It is not the exhaustion you feel after a long day, it's when the body is unable to maintain normal function. This can result in long-term damage such as: depression, mental illness, digestive system problems, diabetes, cardiovascular problems, and more if this stage is extended.
What is the leading cause of preventable death? What is meant by "preventable death"?
Heart disease Cancer Chronic lower respiratory diseases You can stop it from happening.
Carrie finds herself constantly worrying about events that haven't happened yet. As a result, she has trouble sleeping and experiences frequent headaches. Give Carrie six cognitive techniques that she could use to help her cope with stressors that greatly impact her life. Remember to fully explain your selection process and the benefits of each technique.
I think that these six techniques could really help Carrie: practicing positive affirmations, focusing on what's important, cultivating a sense of humor, modifying expectations, staying positive, and taking control. Practicing positive affirmations is when you repeat positive thoughts, or affirmations, to yourself. This could promote more responding and less reacting. Focusing on things that are important could also help Carrie. Carrie worries about things that haven't even happened yet and focusing on what's important will help her take care of what she can control. Cultivating a sense of humor, laughter may be the best medicine. Laughing elevates your heart rate, aids digestion, eases pain, and triggers the release of endorphins and other pleasurable and stimulating chemicals in the brain. Modifying expectations could be very helpful for Carrie. Expectations can be exhausting and restricting. Carrie is worried about the future and probably has certain expectations about it. The fewer expectations, the more you can live freely. She needs to stay positive and stop beating herself up. LAstly she needs to take control. This is a big one for Carrie. Usually a situation feels stressful if you feel you're not in control of it. Carrie needs to concentrate on what she can control rather than what she cannot, and set realistic goals.
Explain how overcommitment, procrastination, and boredom negatively impact time management. Identify and explain at least two strategies for dealing with each of these issues and managing time more effectively.
Learning how to manage your time is so important, and it is crucial when it comes to dealing with stressors. Overcommitment, procrastination, and boredom are stressors for many people. It can be challenging to deal with these stressors, but it's important to face them because it can help improve time management skills. Say no when necessary, and giving yourself a break are two strategies that can help with overcommitment. Sometimes people overcommit to things, and have a hard time saying no, but you need to give yourself a break. Giving yourself a break isn't a waste of time. To help with procrastination just stop thinking and just do it. Sometimes the best solution for procrastination is to just do it and not wait for the right moment. Another way to stop procrastinating it to break up long term goals into short term goals. This can help you start moving on to your tasks and not letting them pile up. To help with boredom, try to accomplish tasks that don't take time or tasks that you can do while you wait for other tasks. Also try to avoid giving yourself too much time to relax, because this can put you behind. You might find yourself laying around too much and this boredom can negatively impact time management.
Psychological health
Mental health, defined negatively as the absence of illness or positively as the presence of wellness
List the five major steps in a behavior change plan of action. Select a target behavior and briefly describe how you would apply the steps to that behavior.
Monitor behavior and gather data, analyze data and identify patterns, be smart about setting goals, devise a plan, make a personal contract - Get fit Monitor my habits, write down, analyze my habits, set smart goals, make a plan, and write a personal contract.
List your top three stressors. Detail a plan to lessen each of these stressors using the methods detailed in this chapter.
My current top three stressors are academic stress, the future, and struggles with an autoimmune disease: hypothyroidism. A way that I lessen each of these stressors is to use some of the methods I learned throughout the chapters. Here are some things that I can do to lessen these stressors: focus on nutrition, exercise, and get enough sleep. Exercise, nutrition, sleep, and time management are wellness behaviors that reduce stress and increase energy.To help with sleep I need to go to bed at the same time every night and get up at the same time every morning seven days a week, regardless of how much sleep I get. I also need to try not to nap during the day, or make the nap short (less than 30 minutes). Currently I work out 6 times a week and I think that this really helps clear my head and deal with stressors in a positive way. Lastly, nutrition. The nutrients in the food I eat provides energy and substances needed to maintain my body. This is why it is important that I get the right foods into my body.
Describe differences between the major health problems and causes of death in 1900 and in 2000. List two public health developments that contributed to the shift in the leading cause of death during the twentieth century.
People in 1900 died because of common infectious disease and poor environmental conditions. People in 2000 died because of poor health and chronic diseases. Antibiotics Vaccines
Discuss the role that lifestyle choices play in determining quality of life. Give at least three examples of healthy lifestyle choices, and explain how they promote quality of life and the dimension of wellness.
Promote physical health Don't smoke Eat healthy Exercise regularly Plays a big role.
self-actualized people share certain qualities
Realism Acceptance Autonomy Authenticity Capacity for intimacy Creativity
Self-esteem
Satisfaction and confidence in yourself; the value of yourself as a person
List at least five benefits of physical activity and describe how they contribute to wellness.
Strong bones Heart healthy Decent weight More energy Improved sleep Keeps body in shape
Positive thinking
Substituting a positive thought for a negative one
Self-concept
The ideas, feelings and perceptions a person has about himself or herself; also called self-image
Happiness can come from 3 equally valid dimensions
The pleasant life The engaged life The meaningful life
Self-talk
The statements a person makes to himself or herself
Pessimism
The tendency to expect an unfavorable outcome
Considering your living environment (school, work or home). List three environmental factors that could increase your stress levels. How can you make each factor less stressful?
The three environmental factors that increase my stress levels are: Natural disasters, intrusive noises and smells, and weather. I live in Cedar Rapids which tends to be a louder city, and the smell from the factories can be overwhelming sometimes. The weather (snow) in Iowa is also a stressor when it comes to commuting and whether it's safe or not. To make these less stressful I think I could stop watching the news as much to lower my levels of anxiety and stress. Sometimes the media is always about bad effects and it can make me feel stressed or anxious. I also need to remember that sometimes things aren't in my control and that is okay as well. Staying present in the moment and focusing on meditation would be a great way to cope. Also remaining positive during stressful situations.
The pleasant life
This life is dedicated to maximizing positive emotions about the past, present, and future, and to minimizing pain and negative emotions
Bipolar Disorder
a mental illness characterized by alternating periods of depression and mania
Mania
a mood disorder characterized by excessive elation, irritability, talkativeness, inflated self-esteem, and expansiveness
Depression
a mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms
Seasonal Affective Disorder (SAD)
a mood disorder characterized by seasonal depression, usually occurring in winter, when there is less daylight
Panic Disorder
a syndrome of sever anxiety attacks accompanied by physical symptoms
Exposure
a therapeutic technique for treating fear; the subject learns to come into direct with a feared situation
Generalized Anxiety Disorder (GAD)
an anxiety disorder characterized by excessive, uncontrollable worry about all kinds of things and anxiety in many situations
Agoraphobia
an anxiety disorder characterized by fear of being alone away from help and by avoidance of many different places and situations - in extreme cases, a fear of leaving home
Post-Traumatic Stress Disorder (PTSD)
an anxiety disorder characterized by reliving traumatic events through dreams, flashbacks, and hallucinations
Obsessive-Compulsive Disorder (OCD)
an anxiety disorder characterized by uncontrollable, recurring thoughts and the performing of senseless rituals
Assertiveness
expression that is forceful but not hostile
Intermittent explosive disorder (IED)
expression that is forceful but not hostile Explosive anger or misdirected anger
Anxiety
fear that is not a response to any definite threat
Reinforcement
increasing the future probability of a response by following it with a reward
Autonomy
independence - the sense of being self-directed
Stability
stability depends on the integration of the self and its freedom from contradictions
Emotional Intelligence
the capacity to identify and manage your own emotions and the emotions of others
Self-Actualization
the highest level of growth in Maslow's hierarchy of needs
Self-Concept
the ideas, feelings, and perceptions a person has about himself or herself; also called self-image
Psychological Flexibility
the process of embracing the present moment fully as a conscious human being, then changing or continuing your behavior in the service of your own chosen values
psychological disorder
the result of many factors; genetic differences, which underline differences in how the brain processes information and experiences,
Self-Talk
the statements a person makes to himself or herself
Optimism
the tendency to expect a favorable outcome
Pessimism
the tendency to expect an unfavorable outcome
Electroconvulsive Therapy (ECT)
the use of electric shock to induce brief, generalized seizures - used in treatment of selected psychological disorders
