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Wellness
Optimal health and vitality, encompassing all dimensions of well being TERM 2
Dimensions of Wellness
DEFINITION 2 Physical, Emotional, Intellectual, Social, Spiritual, Envrionmental TERM 3
Physical
DEFINITION 3 Diet and exercise. Includes not just bodys overall condition and absence of disease, but fitness level and ability to care for ones self. Higher the fitness level, higher the level of physical wellness. TERM 4
Emotional
DEFINITION 4 Positive attitude. Mental health and reflects ability to understand and deal with your feelings. Involves capacity to live a full and creative life, and flexibility to deal with lifes challenges. Sense of worth, sense of control, coping, etc. TERM 5
Intellectual
DEFINITION 5 Openness to new ideas. Constantly challenge ones mind. Active mind is essential. Never stop learning, continue to try new things. Relish new experiences and challenges.
Social
Communicate, support, intimacy. Defined by ability to develop and maintain satisfying and supportive relationships and networks. Requires participating in society. TERM 7
Spiritual
DEFINITION 7 Positive beliefs, morals, values. Possess a set of guiding beliefs, principles, or values that give meaning and purpose to your life, particularly in difficult times. Focus on positive aspects in life as antidote to pessimism. Organized religion helps some achieve. TERM 8
Environmental
DEFINITION 8 Livability of surroundings. Depends on health of planet and environment. Safety of food, degree of violence, potency of air. TERM 9
Health Belief Model
DEFINITION 9 Belief, Attitude TERM 10
Belief
DEFINITION 10 an appraisal of some object, action or idea and some attribute of it. i.e. smoking is relaxing, therefore I smoke.
Theory of reasoned
action
Our behavior will result from our intention to perform an action TERM 17
Wellness lifestyle
DEFINITION 17 Be active, healthy diet, maintain healthy body weight, manage stress effectively, avoid drugs, etc. protect self from disease and injury, develop meaningful relationships, plan ahead for aging, know the healthcare system, act responsibility , have a sense of responsibility TERM 18
Stages of change
DEFINITION 18 Precontemplation, Contemplation, Preparation, Action, Maintenance, Termination TERM 19
Precontemplation
DEFINITION 19 People in this stage do not think they have problem and dont intend to change. May be unaware of risks of unhealthy behavior May have tried to change before and failed May also blame others for problems and failures TERM 20
Contemplation
DEFINITION 20 People at this stage know they have a problem and intend to take action within 6 months. Acknowledge benefits of behavior change, but also aware of costs of changing People wonder about possible courses of action, but dont know how to proceed May be specific barriers to change that appear too difficult to overcome
Preparation
People at this stage plan to take action within a month or may already have begun to make small changes to their behavior Engaging new, healthier behavior, but not yet regularly or consistently. May have created a plan for change, but also worried about failing TERM 22
Action
DEFINITION 22 People outwardly modify their behavior and their environmentRequires greatest commitment of time and energy, at risk for relapsing into old, unhealthy patterns of behavior TERM 23
Maintenance
DEFINITION 23 People at this stage have maintained their new, healthier lifestyle for at least 6 months Lapses may have occurred, but quickly reestablished desired behavior Can last months or years TERM 24
Termination
DEFINITION 24 For some, this may occurExit the cycle of change and are no longer tempted to lapse back into old behavior TERM 25
Stress
DEFINITION 25 Response to condition or situation that imposes demand for adjustment
Stressors (Sources)
Primary,Exams (academic pressure) / Vacation / NoiseTime / Personality Types / LonelyInjuries / Work Complications / ChangeClimate / Boredom / LawMoving / Athletic Pressure / DeathPain/illness / Relationships / Family PressureMoney / Outstanding Achievement TERM 32
Stressors (symptoms)
DEFINITION 32 SecondaryColds / Chronic Disease flare upsInfections / Psychological problemsCardiovascular disease / Digestive problemsAsthma/Allergies / Headaches/migrainesCancer / InsomniaInjuries / Pregnancy ComplicationsEndocrine Effects / Fatigue TERM 33
Personality types
DEFINITION 33 Type AType B TERM 34
Type A
DEFINITION 34 Hard driving, over-ambitious, aggressive, overly competitive, at times hostile, set own goals, self-motivated, try to accomplish many tasks, extremely achievement oriented, controlled by list, confuses doing and being, time urgency TERM 35
Type B
DEFINITION 35 Calm, casual, relaxed, take one thing at a time, do not feel pressured or hurried, set own deadlines
Stress cycle
Stressor Perception/cognition (perceived/realized) Feelings/emotions Physical response (fight or flight) TERM 37
Cognitive techniques for managing stress
DEFINITION 37 (@ Perception/cognition level)Worry constructively: stand aside, make steps, go through, worry won't change.Take control: concentrate on what you control in your environment and changeProblem-solve: Go through formal process of problem solving to generate a planModify expectations: fewer expectations you have, more you can live spontaneouslyMonitor self-talk: replace negative thoughts w/more positive and realistic ones.Cultivate sense of humor / Live in presentWeed out trivia / Go with the flow TERM 38
Intervention at the emotional level
DEFINITION 38 (@feelings/emotions level)Relaxation trainingMeditation: allows to mentally vacate spaceProgressive relaxation: muscular, allow to tense then relaxBiofeedback: mind to muscle, relax w/mind, breathing, requirements: comfortable, semi-dark, noiseless room, lay flat on hard surface, tense and relax each set of muscles starting with head/neck and downHypnosis: mental suggestion, Type ABenson's method: combines progressive relaxation with mental device, repeat word 'one' after progressive relaxation, complete focus TERM 39
Physical intervention
DEFINITION 39 Exercise: (@physical in stress cycle)Burns up physical response to stress Preventative Immediate technique Increased self concept (sense of achievement) Can help social life Diversion Increased endorphins If training properly: body is physical buffer to stress and disease TERM 40
Managing stress
DEFINITION 40 Develop relationships and socially supportive networkHonest communicationExercise regularlyDevelop positive ways of thinkingEat healthyManage timeUse relaxation techniques
Safety and Security needs
need for consistent patterns in ones life (job, savings, insurance, retirement) TERM 47
Love and belonging
DEFINITION 47 friendship, companionship, potentially a mate TERM 48
Esteem Needs
DEFINITION 48 feelings of personal worth or value (need outside respect less and less as you mature) TERM 49
Self Actualization need
DEFINITION 49 need for self-fulfillment, doing all you're capable of ture Individualistic TERM 50
Self Actualization
DEFINITION 50 More efficient perception of reality and more comfortable relations with itGreater acceptance of self, others, and natureGreat spontaneity, simplicity, and naturalnessProblem centeringQuality of detachment, need for privacyAutonomy, independence of culture and environment, strength of willContinued freshness of appreciationThe 'peak experience'Deep empathy with fellow humansDeeper and more profound interpersonal relationshipsDemocratic character structure (vs. authoritarian)Discriminative ability - between mans and end, good and evilCreativityResistance to enculturation - transcendence of any particular culture (individualistic)
Dealing with emotional stress
Avoidance, Denial, Repression, Projection, Rationalize, Regression, Identification, Subimation TERM 52
Avoidance
DEFINITION 52 avoid situation that would cause anxiety TERM 53
Denial
DEFINITION 53 denial of reality, refuse to perceive stressful situation TERM 54
Repression
DEFINITION 54 selective forgetting, or restricting to unconscious mind TERM 55
Projection
DEFINITION 55 bolstering own image by attributing own feelings/characteristics on others
Emotional Disorganization
Extreme nervousness, difficulty coping w/situations, tension. Irritable, touchy, crying, nervous laughter, moody, psychosomatic disorders.Symptoms: detachment from environment, separate but interpreting, low frustration tolerance, lack of control, life sucks. Psychosomatic disorders, accidents, compensating rituals, compulsions/obsessions take over life, hypochondriac.Display aggressive impulse, no attempted concealment, disregard society, feel better after aggression.Lose complete contact w/reality (bipolar disorder) extreme paranoia.Suicidal (warning signs in the text, go over) 79 TERM 62
Suicide warning signs
DEFINITION 62 Expressing wish to be dead, contemplate methodsincreasing social withdrawal/isolationsudden, inexplicable lightening of moodhistory of attemptsSuicide by someone closeAvailable meansHistory of substance abuse or eating disordersSerious medical problems
