he ed 110

- the cue: triggers behavior

- the routine: behavior you wish to change (taking the stairs)

- the reward: positive reinforcement from the routine (brain knows to do it again)

- keep cue and reward the same and change routine

- a higher physical activity (PA) level results in an increase in Mental Health (MH) (more PA leads to better MH)

A test designed to stress you out

Re-think your stress as positive - the energy and adrenaline the stress gives you is preparing you for the ‘stressful’ event that is taking place (think of it as: breathing faster is giving more oxygen to your brain, not giving you exhaustion)

When you think as stress as negative

Your blood vessels get smaller (this could lead to cardio-vascular disease)

This belief increases the risk of premature death.

When you think of stress as positive

Your blood vessels stay the same

People who experienced a lot of stress in last year had a 43% increased chance of dying BUT it was only true for the people who believed that stress was bad for your health

People who experienced a lot of stress but viewed it as not as harmful were not more likely to die, IN FACT, they had the lowest risk of dying in the study

Would make believing stress is bad for you the 15th top cause of death

Oxytocin, a stress hormone, plays a crucial role in promoting social connection and resilience. Seeking support and connecting with others under stress can enhance the positive effects of oxytocin.

(traditional)

Finding a comfortable seated position and focusing on the breath allowing thoughts to pass by without becoming attached.

Can be any type of physical movement that allows you to be more mindful of your breath and grounded in the present moment. Ex. Yoga, Tai-Chi, Running, Dance, Hockey, Walking etc..

Can be done anytime during the day with any activity. Do the activity with mindfulness and presence, focusing on the breath and allowing thoughts to come and go. Ex. Doing the dishes, laundry, cleaning your room.

Can be done at a studio or at home. Spotify has tons of amazing free guided meditations, Insight is a great meditation app as well.

Can be done at a studio or at home. There are Nidra classes offered at Van Vliet or Audio Books you can purchase.

Take mindful steps that are linked with breath. Ex. Inhale, I step my left foot forward; exhale; I step my right foot forward and so on.

- (equal part breath for focus)

- Inhaling and exhaling for the same count through the nose with a pause between the exhale and the inhale.

- for calming

- Inhale through the right nostril while plugging the left nostril. Plug the right nostril and exhale through the left. Inhale through the left, plug the left nostril, exhale through the right nostril. Repeat ending with an exhale on the left. Extended Exhale

- high in undergrad students

- females affected more than males

- being physically active links to better mental health in undergrad students

If you have a job, a ride, a home, and a friend… your mental health/state of well-being will tend to be quite good

- navigation

- negotation

getting up and pushing yourself towards what you need to do to be well (going to the gym)

match your goal/what you want to do, with what you need and actually want

Consistency is key → stick to your diet and you'll lose weight (biggest factor)

Choose the diet you like the best and be consistent (also social support is important)

- trans: not good for you (fried fast foods, packaged baked goods)

- Saturated fats: okay in moderation/bad in excess (dairy, red meats, plant oils)

- Monounsaturated fats (MUFA): health benefits (avocados, olive oils, nuts, dark chocolate)

- Polyunsaturated fats (PUFA): early trials showed that there is a decline in indicators related to the heart → recent findings show no harm/small benefits, 2 servings per week (longer chained fats found in oily fishes)

- saturated fats

- MUFA and PUFA

shifted their approach from complete diversity in nutrients to more appreciation of food, home cooked meals → focus on creating relationships and healthier eating

- yes, weigh yourself weekly or daily to keep weight off

start with small changes

people going at it alone: maintaining weight loss at 10 months → 24%

people with 3 or more family members/friends supporting them → 66%

Eating healthy 80% of the time and 20% unhealthy (but not too high cals) you’ll be okay

- weight gain

- 3lb over 5 months

- 60.9% of students gained weight

- Only 9.3% gained the widely cited "Freshman 15" of 15 lbs

- youth participating in health and wellness experienced connection to land, ancestry and community

- they needed PA with community or friends

- learning from elders/ family/ community was important

- pass on culture/ tradition

- Girls tended to participate more in traditional dancing

- boys were often taught activities like hunting, fishing, and chopping wood.

Light: 57-63% of Max HR 

Moderate: 64-76% of Max HR 

Vigorous: 77-95% of Max HR 

Maximal or Near-Maximal: ≥96% of Max HR

- BMR: 65-70%

- PA: 20-30%

- digestion: 10%

10-35%

Fat = 9 cal/g 

Protein = 4 cal/g 

Carbohydrate = 4 cal/g 

Alcohol = 7 cal/g

- complete: all amino acids and have 9 required ones (meat)

- incomplete: does not have the 9 required ones (nuts)

45-65%

- AKA refined

- are quickly digested and absorbed by the body, leading to rapid spikes in blood sugar levels. They are found in processed foods like white bread, sugary snacks, and soda.

- aka unrefined carbohydrates

- take longer to digest and provide a more sustained release of energy. They are found in foods like whole grains, fruits, vegetables, and legumes.

processed (white bread, white rice)(vitamins and minerals taken away)

more unprocessed (brown rice, brown bread) (endosperm is kept)

- precontemplation

- contemplation

- preperation

- action

- maintenance

- termination

- relapse

- specific

- measurable

- achieve

- realistic

- timely

1. monitor your behavior

2. analyze and identify paterns

3. SMART goal

4. devise a plan of action

5. make a personal contract (sign/date/share)

Start small

Learn about goal in mind

The belief you can change

The capacity to think, feel, behave in ways that contribute to our ability to enjoy life and manage challenges

Ask for help

Physical activity

Create more rational ways of thinking

- Emotional disturbances that are intense or persistent enough to affect normal functioning

- Daily, temporary mood changes typically don’t affect overall emotional state.

- seeking help

- T: Tell someone 

- A: ask openly = bring it into reality = need to talk about and get help

- L: listen = listen to them talk 

- K: Keep safe = seek help

- stressor

- stress response

• Positive stress

• Results in positive changes

• Good stress (stress about midterm motivates us to study) (ask someone on a date and they said yes and you’re stressed) (interviewing for a job = stressed)

• Negative stress

• Results in negative changes

• lose job and are in financial troubles = stressed about it

cortisol, epinephrine

steroid hormone that helps us release nutrients from body = use more energy that helps us get away from dangerous situations

impact organs, inc HR/breathing/sweat

- General Adaptation Syndrome

Alarm

Resistance 

Exhaustion

• Stressor perceived and homeostasis is disrupted

• The body makes adjustments to cope with stressor -> stress response

Autonomic nervous system

• Prepares for Fight or Flight

• Release of:

Epinephrine

Cortisol

• Physiological changes (inc HR/breathing/etc)

• If stressor is removed, body adjusts to help return to homeostasis by activating…

Parasympathetic nervous system

• IF stressor is persistent (stressor still around)

The body tries to sustain homeostasis (create a new normal, line is still high (cortisol/epinephrine) = high level of functioning = can’t maintain it forever (run out of energy) = after that happens, line goes below normal (burnout/exhaustion/sickness))

Sympathetic nervous system

• Inability to return to homeostasis

– Stressor is not removed (?)– Energy is depleted (?)

• Additional stress can cause breakdown 

• Chronic stress may lead to burnout

• No more stores of epinephrine/cortisol

• Long term effects of cortisol can lead to long term damage in body (allostatic load)

• Long term effects of the stress response due to cortisol

• Increase susceptibility to disease 

Cardiovascular disease

Hypertension (inc in BP = heart attacks)

Obesity (primary coping mechanism to stress is eating)

Impaired immune response (not as many white blood cells)

Accelerated aging 

• A combination of emotional and intellectual wellness can be affected.

• Warning signs of excess stress:

Difficulty with memory, judgment, and thought 

Fatigue

Irritability

Development of an anxiety or mood disorder

- projection

- repression

- passive aggressive behavior

- displacement

- rationalization

- substitution

- humour

Reacting to impulses as if they are outside of oneself

Saying “I don’t like my roommate bc they don’t like me” = they feel that way so i feel that way

Expelling an unpleasant feeling

Someone in our life that did us harm but that one time they were really sweet so it’s okay

Covertly expressing hostility

Shifting your feeling towards someone else

Upset at grade = go home and yell at parents (upset about academic life and bringing it into home life = displacing into another part of life)

Giving a false reason for an action

Shy = party = say it won’t be fun so I won’t go = make up another reason to not go

Deliberately replacing a difficult goal

Switch programs in school

Finding something funny in unpleasant situations

Least harmful of these mechanisms

Lost wallet = think I’m broke anyways

- reframing

- social suport

- (failed midterm 1 but I can pass if I do well on the next one)

Helps manage stress 

Oxytocin (hormone that gets us to seek support from other people)

Having people to talk to

Belonging to a community 

Being accepted

Access to resources

- Progressive relaxation = intentionally increase tension to muscle then relax

- Visualization = imagery (seeing self become successful = overcome stress)

- Mindfulness = being aware (feeling what pressure pts you have, realizing you’re looking ahead in the room) (can still have thoughts happening at same time)

balance of the body

disrupts it

anxiety, tension, or distress caused when a person is overwhelmed by new technology

• Traits that protect from threat or harm 

Bounce Back” 

Personal strengths 

Moving towards health & wellness 

Positive thinking, talking, and behaving 

Capable of overcoming challenge

Words of affirmation (I can do this)

Anticipate the best possible outcome 

I believe the best outcome is coming true

- Growth Mindset:

Skills and abilities are grown and developed 

In control of your abilities 

Skills are built 

I will put in the work and get better at math

Focuses on the journey

Looking at how you got to the end result

“I might get some of it right, I’ll try hard. I will get better at this = growth.”

- Fixed mindset:

Skills and intelligence are set 

Not in control of your abilities 

Skills are born 

I will always be bad at math

Did I get the math Q right or wrong = all you care about

students didn’t even try to do the problem = “if I try, I’ll get it wrong and all that matters is if I get it right or I’m dumb”

- adjust your day to day activities around your energy levels (if you're an early riser = do tasks in morning)

- know when your energy slumps so you can do easy tasks (laundry)

- use a calendar

- leave time for mental and physical reset

- body has an internal biological clock that regulates our daily functioning from sleep to wakefulness.

- This cycle governs much of our energy levels by signalling the body to be alert or to rest and digest.

- temperature, social activity, medications, exercise and nutrition.

- unconventional ways (not evidence based) to treat things

- even if they do not work, there can be a placebo effect that works

- for subjective, stress related conditions (chronic pain, depression, nausea, fatigue) since drugs have downsides (side effects)

- companies hire bc of overworked staff/crammed hospitals

- people who don't support CAMs don't appreciate the placebo effect

- people who don't support CAMs don't understand the challenges of conventional medicine/ sometimes they don't work

people who do not support CAMs don't support their holistic, patient centred ways

people who don't support CAMs reject an open minded approach

- 15% of people 15+ used cannabis in the past year

- risks: cognitive/ memory/ perception impairments, psychosis, respiratory problems

- MOSTLY ONLY A RISK IF CANNABIS IS USED IN HIGH RISK WAYS

- don't use it

- delay use until at least after 16, hopefully after 20

edibles

use low THC and higher CBD to be safe

no, they should be avoided

avoid, it's not safe for you

after 6 hrs

3-6

need in large quantities to survive

- PRO, CHO, FATs