Chapter 10
Making Healthy
Choices
Copyright © 2010 by Tapestry Press, Ltd.
Purpose of This Chapter
Adopt and use health strategies to keep your
body and mind in peak condition
for college, work, and life.
When we make choices about managing stress,
eating, exercising, resting, and staying away
from drugs and alcohol, we’ll be better able to
face the challenges of college and beyond.
Copyright © 2010 by Tapestry Press, Ltd.
Reflect
“Our lives are a sum total
of the choices we have made.”
—Wayne Dyer
(popular American self-help advocate, author and lecturer)
Copyright © 2010 by Tapestry Press, Ltd.
Learning Outcomes
Prevent and manage stress.
2. Eat healthy foods.
3. Manage your weight.
4. Identify and avoid eating disorders.
5. Develop a fitness program and stick to it.
6. Consider the risks of sexual relationships.
7. Evaluate birth control options.
8. Prevent sexually transmitted diseases.
9. Identify and avoid substance abuse.
10. Understand depression and adopt and use
strategies to curb or eliminate it.
1.
Copyright © 2010 by Tapestry Press, Ltd.
Want to improve your
health habits?
Think about it . . .
 What
health habits do you want to
acquire?
Copyright © 2010 by Tapestry Press, Ltd.
Are you ready?
Copyright © 2010 by Tapestry Press, Ltd.
“Health nuts are going to feel
stupid someday, lying in
hospitals dying of nothing.”
—Redd Foxx
Copyright © 2010 by Tapestry Press, Ltd.
“To insure good health:
eat lightly,
breathe deeply,
live moderately,
cultivate cheerfulness,
and maintain an interest in life.”
—William Londen
Copyright © 2010 by Tapestry Press, Ltd.
Preventing and
Managing Stress
Copyright © 2010 by Tapestry Press, Ltd.
The Body’s Stress Response
1.
2.
3.
When you perceive a threat, your
nervous system responds by releasing a
flood of stress hormones.
These hormones rouse the body for
emergency action.
Your heart pounds faster, muscles
tighten, blood pressure rises, breath
quickens, and your senses become
sharper.
Copyright © 2010 by Tapestry Press, Ltd.
The Body’s Stress Response continued
4.
The stress response also helps you rise
to meet challenges.
5.
But beyond a certain point,


stress stops being helpful
and starts causing major damage to your
health, your mood, your productivity, your
relationships, and your quality of life.
Copyright © 2010 by Tapestry Press, Ltd.
Effects of Long-Term Stress
1.
2.
3.
If you have a lot of responsibilities and
worries, your stress response may be
“on” most of the time.
The more your body’s stress system is
activated, the easier it is to trip and the
harder it is to shut off.
Long-term stress can even rewire the
brain, leaving you more vulnerable to
anxiety, depression, and physical illness.
Copyright © 2010 by Tapestry Press, Ltd.
Your ability to tolerate stress depends
on many factors:
1.
2.
3.
4.
Quality of your relationships.
Your general outlook on life.
Your emotional intelligence.
Genetics.
Copyright © 2010 by Tapestry Press, Ltd.
Things That Influence Your Stress
Tolerance Level
1. A strong network of supportive friends
2.
3.
4.
5.
and family members.
Your sense of control.
Your attitude (self-talk) and outlook.
Your ability to calm and soothe yourself.
Your knowledge of and preparation for a
situation.
Copyright © 2010 by Tapestry Press, Ltd.
Common External Causes of Stress
Major life changes  examples?
Work
1.
2.


3.
4.
5.
6.
Excessive demands
Lack of control
Relationship difficulties
Financial problems
Being too busy
Children and family
Copyright © 2010 by Tapestry Press, Ltd.
Stress Can Also Be Caused by Internal or
Self-Generated Factors
1.
2.
3.
4.
5.
Negative self-talk
Inability to accept uncertainty
Unrealistic expectations
Pessimism
Perfectionism
Copyright © 2010 by Tapestry Press, Ltd.
Common Warning Signs & Symptoms of Stress
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious/racing thoughts
Constant worrying
Aches and pains
Diarrhea or constipation
Nausea, dizziness
Chest pain/rapid
heartbeat
Loss of sex drive
Frequent colds
Moodiness
Irritability or short temper
Agitation, inability to relax
16. Feeling overwhelmed
17. Sense of loneliness/isolation
18. Depression or unhappiness
19. Eating more or less
20. Sleeping too much or too little
21. Isolating yourself from others
22. Procrastinating or neglecting
responsibilities
23. Using alcohol, cigarettes, or
drugs to relax
24. Nervous habits (e.g. pacing,
grinding teeth)
13.
14.
15.
Copyright © 2010 by Tapestry Press, Ltd.
You may feel like the stress in
your life is out of your control,
but you can always control the
way you respond.
Copyright © 2010 by Tapestry Press, Ltd.
Managing Stress
Managing stress is all about taking charge of:





your thoughts.
your emotions.
your schedule.
your environment.
the way you deal with problems.
Copyright © 2010 by Tapestry Press, Ltd.
Quick Stress Relievers
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Dance
Go for a walk
Take some slow deep breaths
Do some pushups or yoga stretches
Enjoy nature/outdoors
Pet a cat or dog
Wear your favorite t-shirt
Listen to soothing or uplifting music
Have a cup of tea
Other suggestions?
Copyright © 2010 by Tapestry Press, Ltd.
To reduce or prevent stress:
1.
2.
3.
Identify your true sources of stress.
Look closely at your habits, attitude, and
excuses.
Prepare/determine ways to cope or deal
with #2.
Think of a habit that you have that causes
stress and how you can rethink it to
reduce or prevent stress.
Copyright © 2010 by Tapestry Press, Ltd.
Reducing Stressful Situations
Note: Use Self-talk to Coach Yourself on the Following.
1.
2.
3.
4.
5.
Know your limits.
Say no.
Avoid or reduce time with situations and
people you know are stressful.
Take control your environment.  give an
example
Determine what you can eliminate from your
to-do list.
Copyright © 2010 by Tapestry Press, Ltd.
Reducing Stressful Situations continued
Voice your feelings so they don’t intensify.
7. Be assertive—speak up for yourself.
8. Compromise.
9. Use effective time management.
10. Rethink and reframe problems.
11. Adjust your standards.
12. Adjust your self-talk as needed.
6.
Copyright © 2010 by Tapestry Press, Ltd.
Reducing Stressful Situations continued
13.
14.
15.
16.
17.
18.
Ask yourself if the aggravation is worth your
time and energy.
Forgive.
Look for the upside—learn from mistakes.
Don’t try to control the uncontrollable.
Daily—make time for relaxation, fun, and those
you enjoy and love.
Use humor—How can you do this?
Copyright © 2010 by Tapestry Press, Ltd.
Here’s how I humor myself!
Copyright © 2010 by Tapestry Press, Ltd.
Reducing Stressful Situations continued
19.
20.
21.
22.
Free yourself of stereotypical roles.
Example?
Learn to be flexible.
Learn to enjoy what’s in front of you.
Other ideas?
Copyright © 2010 by Tapestry Press, Ltd.
Reminder  What we do and how we feel is
linked to what we say to ourselves.
Our behavior is influenced by our self-talk.
2. Most things we do are first created by self-talk.
3. Most of our feelings are first created by selftalk.
4. We do not have to accept what others may
spew at us.
1.
 Use your power of self-talk to direct your
thoughts and actions..
Copyright © 2010 by Tapestry Press, Ltd.
Eating Healthy
“We are indeed much more than what
we eat, but what we eat can
nevertheless help us to be much more
than what we are.”
—Adelle Davis
Copyright © 2010 by Tapestry Press, Ltd.
“As I see it every day you do one of two things:
build health or produce disease in yourself.”
Quote by Adelle Davis—nutrition pioneer
1. Advocated whole unprocessed foods.
2. Criticized food additives.
3. Claimed that dietary supplements and other
nutrients play a dominant role in:
 maintaining health
 preventing disease
 restoring health after the onset of disease
Copyright © 2010 by Tapestry Press, Ltd.
Comprehensive Guide to Healthy Eating
http://www.mypyramid.gov/
from US Department of Agriculture Web site
Copyright © 2010 by Tapestry Press, Ltd.
MyPyramid
One size doesn’t fit all.
MyPyramid.gov offers:
1. personalized eating plans.
2. interactive tools to help you assess
your food choices based on the
Dietary Guidelines for Americans.
3. personalized approach to exercise.
Copyright © 2010 by Tapestry Press, Ltd.
Orange – grains
Green – veggies
Red – fruits
Blue – milk
Purple – meat and beans
Stairs = Physical Activity
Copyright © 2010 by Tapestry Press, Ltd.
What is a “Healthy Diet”?
http://www.mypyramid.gov/guidelines/index.html
1.
2.
3.
Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and
milk products.
Includes lean meats, poultry, fish, beans,
eggs, and nuts.
Is low in saturated fats, trans fats,
cholesterol, salt (sodium), and added
sugars.
Copyright © 2010 by Tapestry Press, Ltd.
http://www.mypyramid.gov/pyramid/
physical_activity.html
Physical activity  movement of the body that
uses energy.
Adults  should be moderate or vigorous and add
up to at least 30 minutes a day.

30 minutes is for maintenance
 For weight loss  progress toward a brisk 60+
minutes each day.
Copyright © 2010 by Tapestry Press, Ltd.
How many calories does physical activity use?
Use the link at the bottom to see the calories a 154pound man (5’ 10”) will use in a variety of
activities.
1.
2.
3.
If you weigh more, you will use more calories.
If you weigh less, you will use fewer.
The calorie values listed include both calories used by the
activity and the calories used for normal body functioning.

http://www.mypyramid.gov/pyramid/calories_used_table.html
Copyright © 2010 by Tapestry Press, Ltd.
MyPyramid Tracker
http://www.mypyramid.gov/tracker/trackertutorial.html
 Is an online dietary and physical activity
assessment tool that provides
information on your:
1. diet quality.
2. physical activity status.
3. energy balance by subtracting the
energy you expend from physical activity
from your food calories/energy intake.
Copyright © 2010 by Tapestry Press, Ltd.
On Assignment MyPyramid Tracker
Explore the link below
http://www.mypyramidtracker.gov/
Try both activities:
1. Assess Your Food Intake
http://www.mypyramidtracker.gov/Default.aspx?Module=3
2.
Assess Your Physical Activity
http://www.mypyramidtracker.gov/Default.aspx?Module=4
 What did you learn about you in # 1 & # 2?
Copyright © 2010 by Tapestry Press, Ltd.
Exercise vs. Fitness
What do you think the difference is?
Copyright © 2010 by Tapestry Press, Ltd.
Quick Think & Discuss
1.
2.
List what you think would be important
features of a well-rounded personal
exercise program that would keep you fit
and strong.
Share and discuss with the class.
Copyright © 2010 by Tapestry Press, Ltd.
Group Teach
1.
2.
Break into groups of five.
Brainstorm for 5 minutes on:
“Why Exercise is Good Medicine”
3.
Collaborate and create a comprehensive,
3-minute, group presentation on the
topic.
Copyright © 2010 by Tapestry Press, Ltd.
Group Think
1.
2.
3.
4.
Break into groups of five.
Brainstorm for 5 minutes and create a list
of:
“Ways to Stick to an Exercise Plan”
Rank the top 5 ways.
Share with the class.
Copyright © 2010 by Tapestry Press, Ltd.
Manage Your Weight
Copyright © 2010 by Tapestry Press, Ltd.
How to Lose a Pound Each Week
1.
2.
To lose a pound/week, reduce 500
calories per day.
After 7 days you will have lost 3,500
calories or 1 pound.
 What strategies would you use to reduce
500 calories?
Copyright © 2010 by Tapestry Press, Ltd.
A Strategy to Lose 1 lb. per Week
3-Day Eating Diary (Could do 5 days if you want)





Record the food and calories you eat for 3 days
to see your eating patterns.
Tell yourself: “I can do this for 3 days.”
Identify 500 calories your can eliminate.
If that is too much, eliminate 300 and just lose
weight a little more slowly.
OR burn some of those calories with exercise.
Copyright © 2010 by Tapestry Press, Ltd.
Discussion Questions
1.
List common eating problems/disorders.
2.
What are some of the things that drive
individuals to eating problems?
3.
What kind of cultural messages create eating
problems?
4.
How can we avoid being trapped by eating
problems/disorders?
Copyright © 2010 by Tapestry Press, Ltd.
Consider the Risks of
Sexual Relationships
Copyright © 2010 by Tapestry Press, Ltd.
Sexual Relationships
We know the pleasures of a good sexual relationship,
but we also have to deal with
the risks and consequences,
which at times, can be life-altering.
1.
2.
What are some of the risks and consequences
and . . .
The ways to be proactive in dealing with each?
Copyright © 2010 by Tapestry Press, Ltd.
The Next Slide Has Links and Information
from Planned Parenthood and Contains:
Up-to-date Birth Control information
2. Birth Control effectiveness
3. Related information
1.
Copyright © 2010 by Tapestry Press, Ltd.
Planned Parenthood
http://www.plannedparenthood.org/health-topics/birth-control-4211.htm
Birth
Control Effectiveness Chart
Abstinence
Birth Control Implant (Implanon)
Birth Control Patch (Ortho Evra)
Birth Control Pill
Birth Control Vaginal Ring
(NuvaRing)
Birth Control Shot (DepoProvera)
Birth Control Sponge (Today
Sponge)
 Breastfeeding












Cervical Cap (FemCap)
Condom
Diaphragm
Emergency Contraception
Female Condom
Fertility Awareness-Based
Methods (FAMs)
IUD
Outercourse
Spermicide
Sterilization for Women
Vasectomy
Withdrawal (Pull Out Method)
Copyright © 2010 by Tapestry Press, Ltd.
Sexually Transmitted Diseases
Which birth control methods prevent
sexually transmitted diseases?
Copyright © 2010 by Tapestry Press, Ltd.
Substance Abuse
Copyright © 2010 by Tapestry Press, Ltd.
Substance Abuse
People abuse substances such as drugs, alcohol,
and tobacco for varied and complicated
reasons, but it is clear that our society pays a
significant cost for abuse and addictions.
1.
2.
3.
4.
5.
Physical and mental health issues
Car wrecks
Injuries and death
Crime, jail, and prison sentences
Broken families
Copyright © 2010 by Tapestry Press, Ltd.
National Institute on Drug Abuse (NIDA)
http://www.nida.nih.gov/
NIDA  has education resources and
materials on drugs of abuse, marijuana,
ecstasy, smoking, steroids, and more.
Copyright © 2010 by Tapestry Press, Ltd.
What is Drug Addiction?
According to NIDA:
“Addiction is a chronic, relapsing yet
treatable brain disease that is characterized
by compulsive drug seeking and use,
despite harmful consequences. It is
considered a brain disease because drugs
change the brain—they change its structure
and how it functions.”
Copyright © 2010 by Tapestry Press, Ltd.
For Information from NIDA on:
1.
2.
3.
How Do Drugs Affect the Brain?
Who Becomes Addicted?
Does Treatment Work?
See  http://www.nida.nih.gov/sciencefair/#How
Copyright © 2010 by Tapestry Press, Ltd.
Avoiding Substance Abuse
1.
2.
Break into groups of five.
Brainstorm for 5 minutes on:
“The HOWs and WHYs of
Being Prepared to Avoid Substance Abuse”
3.
Collaborate and create a comprehensive, 3minute, group presentation on the topic.
Copyright © 2010 by Tapestry Press, Ltd.
D
E
P
R
E
S
S
I
O
N
Copyright © 2010 by Tapestry Press, Ltd.
May
29, 2009 at the annual meeting of the
American College Health Association—Henry
Chung, Assistant Vice President for Student
Health at New York University:
“Among the greatest frustrations of campus
mental health professionals is that those who
need help the most may never seek out
services that are available. If you talk to college
counseling directors about those on their
campuses who have committed suicide, most of
them never entered their centers.”
Copyright © 2010 by Tapestry Press, Ltd.
Depression is Related in One Way or Another
to Many of the Topics in This Chapter
1.
Everyone feels sad occasionally.
2.
If it has become painful and long lasting, it may
be depression.
3.
The following slides can help you help yourself
or others with depression and help prevent
suicide.
Copyright © 2010 by Tapestry Press, Ltd.
The next slides dealing with
depression come from:
HELPGUIDE.ORG – a nonprofit
organization providing free resources to
“understand, prevent, and resolve life’s
challenges.”

http://www.helpguide.org/mental/depression_signs_types_diag
nosis_treatment.htm#signs
Copyright © 2010 by Tapestry Press, Ltd.
Common Signs & Symptoms of Depression
from HELPGUIDE.ORG
1.
Depression varies from person to person, but
there are some common signs and symptoms.
2.
The more symptoms you have, the stronger
they are, and the longer they’ve lasted—the
more likely it is that you’re dealing with
depression.
Copyright © 2010 by Tapestry Press, Ltd.
Common Signs & Symptoms of Depression
continued (from HELPGUIDE.ORG)
Feelings of helplessness and hopelessness.
 A bleak outlook—nothing will ever get better
and there’s nothing you can do to improve your
situation.
4. Loss of interest in daily activities.
 No interest in or ability to enjoy former hobbies,
pastimes, social activities, or sex.
5. Appetite or weight changes.
 Significant weight loss or weight gain—a
change of more than 5% of body weight in a
month.
3.
Copyright © 2010 by Tapestry Press, Ltd.
Common Signs & Symptoms of Depression
continued (from HELPGUIDE.ORG)
Sleep changes.
 Either insomnia, especially waking in the early
hours of the morning, or oversleeping (also
known as hypersomnia).
7. Psychomotor agitation or retardation.
 Either feeling “keyed up” and restless or
sluggish and physically slowed down.
8. Loss of energy.
 Feeling fatigued and physically drained. Even
small tasks are exhausting or take longer.
6.
Copyright © 2010 by Tapestry Press, Ltd.
Common Signs & Symptoms of Depression
continued
Self-loathing.
 Strong feelings of worthlessness or guilt.
Harsh criticism of perceived faults and
mistakes.
10. Concentration problems.
 Trouble focusing, making decisions, or
remembering things.
9.
Copyright © 2010 by Tapestry Press, Ltd.
The Keys to Depression Recovery
(from HELPGUIDE.ORG)
1.
2.
3.
4.
5.
6.
Start with a few small goals and slowly build from
there.
Draw upon whatever resources you have.
You may not have much energy, but you probably have
enough to take a short walk around the block.
Call a loved one.
Take things day by day.
Reward yourself for each accomplishment.
 The steps may seem small, but if you make time for
them each day, they’ll quickly add up.
Copyright © 2010 by Tapestry Press, Ltd.
Self-Help Tips to Combat Depression:
Resemble the strategies you have been learning in this course
1.
2.
3.
4.
5.
6.
7.
Turn to trusted friends and family members.
Take care of yourself. Examples??
Get regular exercise.
Eat a healthy, mood-boosting diet.
Challenge negative thinking.
Create positive self-talk that is hopeful.
Seek additional help when you can’t kick it.
(adapted from HELPGUIDE.ORG)
Copyright © 2010 by Tapestry Press, Ltd.
Thoughts of Death or Suicide
(from HELPGUIDE.ORG)
1.
If you are feeling suicidal, know that there are many
people who want to support you during this difficult
time, even if it doesn’t feel like it. Reach out for help!
2.
If you’re feeling suicidal, call for help!
1-800-273-TALK
3.
If you’re not ready to make that call, remember that
suicide is a permanent solution to a temporary
problem.
4.
When you’re feeling extremely depressed or suicidal,
problems don’t seem temporary—they seem
overwhelming and permanent. But with time, you will
feel better, especially if you reach out for help.
Copyright © 2010 by Tapestry Press, Ltd.
Feeling suicidal does not make you
a bad person. (from HELPGUIDE.ORG)
1.
Thoughts of ending your own life do not
necessarily mean that you truly want to die.
2.
They mean, rather, that you have more pain
than you can cope with right now.
3.
The pain of deep depression is intense.
4.
It is too much to bear for long periods of time.
Copyright © 2010 by Tapestry Press, Ltd.
If you don’t know who to turn to:
 Call
the National Suicide Prevention
Lifeline at 1-800-273-TALK (8255) or
 the
National Hopeline Network at 1-800SUICIDE (1-800-784-2433).
 These
toll-free crisis hotlines offer 24-hour
suicide prevention and support. Your call is
free and confidential.
Copyright © 2010 by Tapestry Press, Ltd.
Ways to Cope
with Suicidal Thoughts and Feelings
1.
Remember that while it may feel as if the
depression will never end, depression is
never a permanent condition.
2.
You WILL feel better again. In the
meantime, here are some things you can
do to cope with your suicidal thoughts
and feelings:  next 2 slides
Copyright © 2010 by Tapestry Press, Ltd.
Things You Can Do to Cope with
Suicidal Thoughts and Feelings
(from HELPGUIDE.ORG)
1.
2.
3.
4.
Talk with someone every day, preferably face
to face. Though you feel like withdrawing, ask
trusted friends and acquaintances to spend
time with you.
Spend time with people who aren’t depressed.
This can lift you up and make you feel better.
If you are thinking of taking an overdose, give
your medicines to someone who can give them
to you one day at a time.
Remove any dangerous objects or weapons
from your home.
Copyright © 2010 by Tapestry Press, Ltd.
Things You Can Do to Cope with
Suicidal Thoughts and Feelings continued
5.
6.
7.
8.
9.
10.
Avoid alcohol and other drugs. They will only make you
feel worse.
Wait until you are feeling better before doing things
you find difficult or unpleasant.
Make a written schedule for yourself every day and
stick to it, no matter what.
Don't skip meals, and get at least eight hours of sleep
each night.
Get out in the sun or into nature for at least 30 minutes
a day.
Make time for things that bring you joy.
(from HELPGUIDE.ORG)
Copyright © 2010 by Tapestry Press, Ltd.
Related Links for Coping with Suicidal Thoughts
and Feelings Crisis Lines and Help (from HELPGUIDE.ORG)









National Suicide Prevention Lifeline—Suicide prevention telephone hotline funded by
the U.S. government. Provides free, 24-hour assistance. 1-800-273-TALK (8255).
National Hopeline Network—Toll-free telephone number offering 24-hour suicide
crisis support. 1-800-SUICIDE (784-2433)
State Prevention Programs—Browse through a database of suicide prevention
programs, organized by state. (National Strategy for Suicide Prevention)
Crisis Centers in Canada—Locate suicide crisis centers in Canada by province.
(Centre for Suicide Prevention)
Befrienders Worldwide—International suicide prevention organization connects
people to crisis hotlines in their country.
If you are feeling suicidal
If you are thinking about suicide, read this first—Provides several excellent fact
sheets about suicide, from a page geared towards people who are considering
suicide to information about maintaining recovery and healing. (Metanoia)
If you are feeling suicidal—A fact sheet to help if you are feeling suicidal. (Big Bend
211)
Stop a Suicide, Today—Includes a self-assessment questionnaire, tips for friends,
sections for professionals and survivors, and links to other resources.
(StopaSuicide.org)
Copyright © 2010 by Tapestry Press, Ltd.
Key Chapter Points
1.
2.
3.
4.
5.
Adopt and use health strategies to keep your
body and mind in peak condition for college,
work, and life.
You may feel like the stress in your life is out of
your control, but you can always control the
way you respond.
Learn to use simple and quick stress relievers
to curb your stress.
Use self-talk to coach yourself to adopt and
use strategies to prevent stress.
Eating healthy is about eating what you want
to be.
Copyright © 2010 by Tapestry Press, Ltd.
Key Chapter Points
6.
7.
8.
9.
10.
11.
continued
Manage weight by reducing calories and exercising.
Create a personal exercise program to keep yourself
strong and fit.
Be proactive by learning about, thinking about, and
planning to make smart decisions about sex.
Be determined to prevent substance abuse.
Depression is related in one way or another to many of
the topics in this chapter.
The strategies to help you combat depression
resemble many the strategies you have been learning
in this course, but seek professional help when you
can’t kick it.
Copyright © 2010 by Tapestry Press, Ltd.
Sometimes I just get dressed up to feel better.
Copyright © 2010 by Tapestry Press, Ltd.
I make time for
trusted friends and family.
Copyright © 2010 by Tapestry Press, Ltd.
“Time and health are two precious
assets that we don’t recognize and
appreciate until they have been
depleted.”
—Denis Waitley
Copyright © 2010 by Tapestry Press, Ltd.