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U2 Health Psychology > Lecture 7 Health Compromising Behaviours > Flashcards

Lecture 7 Health Compromising Behaviours Flashcards

1
Q

Characteristics that Health-Compromising Behaviours Share what traits

A
  • Window of vulnerability
  • Peer culture
  • Self-presentation
  • Rewarding
  • Are learned gradually • Social context
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2
Q

What is Substance Abuse?

A

Repeatedly self-administered use resulting in social, medical, legal, and psychological problems

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3
Q

What is Substance Dependence?

A

Repeatedly self-administered that
• Results in social, medical, legal, and psychological problems
• Results in physical dependency

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4
Q

Substance Dependence results in physical dependance in what forms

A

high tolerance, withdrawal symptoms, and cravings

Example: Alcoholism

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5
Q

define Tolerance

A

Process by which the body increasingly adapts to the use of a substance, requiring larger and larger doses of it to obtain the same effects (reaches a plateau)

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6
Q

define cravings

A

Strong desire to engage in a behaviour or consume a substance; seems to result from a physical dependence and from a conditioning process

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7
Q

define withdrawal symptoms

A

The unpleasant symptoms (both psychological and physical) that people experience when they stop using a substance on which they have become dependent

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8
Q

what are the Implications for Health of substance dependance

A
  • High blood pressure, stroke, cirrhosis of the liver, cancer, sleep disorders, and irreversible cognitive impairments
  • Responsible for over 8000 deaths a year
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9
Q

Origins of Alcohol Abuse and Dependence

A
  • Genetic factors (identical twin studies) • Stress (reinforcing)
  • Social origins
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10
Q

what is the Path to Problem Drinking and Alcohol Dependence

A
  • Gradual process

* Two windows of vulnerability

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11
Q

what are the 2 windows of vulnerability

A

Biggest window: Between 12 and 18 and associated
with physical dependency.
• Note: Alcohol abuse and smoking share a window of vulnerability in adolescence

• Second window: Late middle age
• Those who start abusing alcohol at this age are more likely
to use drinking alcohol as a coping method

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12
Q

is there a Treatment of Dependence, can people do it on their own

A

Only 10-20% can stop drinking on their own

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13
Q

what are the Treatment Programs

A

Goals of broad-spectrum CBT for alcohol dependence

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14
Q

explain Goals of broad-spectrum CBT for alcohol dependence

A
  • Treat biological, social, and environmental factors involved in alcoholism simultaneously
  • Reduce reinforcement associated with alcohol
  • Teach new behaviours inconsistent with alcohol abuse
  • Introduce reinforcement activities that do not involve alcohol
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15
Q

highly depended individuals need what

A

Highly dependent individuals –> detoxification

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16
Q

explain Relapse Prevention

A

Only 26% of individuals with substance dependence remain improved one year after treatment

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17
Q

what are the Prevention techniques

A
  • Coping skills
  • Social skills
  • Drink refusal skills
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18
Q

is an alcoholic an alcoholic for life

A

Majority of self-help groups argue that “an alcoholic is an alcoholic for life”

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19
Q

can some people drink in moderation if an alcoholic

A 
Controlled drinking skills
• Some may be able to drink in moderation. Predictors: • Younger age
• Longer time since stopping to drink
• Being employed
• Having social support
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20
Q

what is the single greatest cause of preventable death

A

Smoking

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21
Q

what are the Serious Health Implications of smoking

A

• Lung cancer, obviously
• But also important other serious health implications in
conjunction with other unhealthy behaviours: E.g., not eating a healthy diet
àSmoking and serum cholesterol interact to produce higher rates of morbidity and mortality by decreasing high-density lipoprotein (HDL) production (the “good cholesterol”)
àThis increases the probability of cardio-vascular disease and cardiac events such as heart attacks or strokes

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22
Q

Why Do People Begin to Smoke?

A

• multiple physiological, psychological, and social factors.

  • Period of initial experimentation: • pressure by peers to smoke
  • development of attitudes about what a smoker is like
23
Q

what are the Factors Associated with Smoking in Adolescents

A
  • Peer and Family influence
  • Starts with social contagion process
  • Self-Image
  • Weight Control
  • Mood/Stress
24
Q

Why is Smoking Behaviour So Difficult to Change?

A
  • Deeply entrenched behaviour pattern, highly practiced • Often associated with pleasurable activities
  • Nicotine is addictive
  • Reduces anxiety and reactions to stress
  • Keeps body weight down
  • Some unaware of the benefits of quitting
25
Q

what are the Interventions to Prevent Smoking Onset

A

Attitude Change

26
Q

what are the Interventions to help Quitting smoking

A

Therapeutic approach
It is not yet known how effective electronic cigarettes are for smoking cessation
• The research is ongoing

27
Q

explain the Therapeutic approach to quit smoking

A

Nicotine replacement therapy (gum, patch)
• Using transdermal nicotine patches produces significant smoking cessation

• Multimodal intervention

28
Q

Who Is Successful to Quit smoking on Their Own?

A
  • Good self control skills
  • High self-efficacy
  • High perceived health benefit • High social support
29
Q

what are the Two Types of Sleep

A
  • Non-rapid eye movement (NREM or “N”) –> 4 stages

* Rapid-eye movement (REM or “R”)

30
Q

explain Stage 1 of NREM Sleep

A

Transition between wakefulness and sleep • Sleep is easily disrupted

  • Muscle activity slows
  • Eyelids open and close
  • Lasts about 10 minutes
31
Q

what shows on an EEG for stage 1 NREM sleep

A

High amplitude theta waves (4-7 cycles per second)

32
Q

explain Stage 2 of NREM Sleep

A
  • Body temperature drops
  • Breathing and heart rate slows
  • Lasts about 20 minutes
33
Q

what shows on an EEG for stage 2 NREM sleep

A

becomes irregular – theta waves, sleep spindles, K complexes

• Sleep spindles prevent one from waking up

34
Q

explain Stage 3 of NREM Sleep

A
  • Lasts about 5 minutes
  • Similar to Stage 4
  • Slow-wave sleep
35
Q

what shows on an EEG for stage 3 NREM sleep

A

Large delta waves (1-3 cycles per second)

36
Q

explain Stage 4 of NREM Sleep

A

The deepest sleep
• Can’t be awoken by noise
• Bedwetting and sleepwalking • Body does its “repair” work
• Lasts about 30 minutes

37
Q

what shows on an EEG for stage 4 NREM

A

delta waves

38
Q

explain REM Sleep (Stage 5)

A
  • Eyes dart back and forth
  • Blood flow to brain and oxygen consumption increases • Brain is highly active–> vivid dreams
  • Muscles are inactive
  • Variable in length (5mins - over an hour)
39
Q

explain The Sleep Cycle

A

• Each cycle about 90 minutes • 4-5 cycles per night

40
Q

what is the Importance of Sleep

A

“Even our brains need to take out the trash” (Huffington Post, 10/17/2013)

  • Nedergaard et al. (2013, Science): Waste-flushing system in the brain called glymphatic system 10 times more active during sleep than wake
  • Cerebral spinal fluid ushered through brain that cleans out toxic by-products of neural activity accumulated during wakefulness
  • Also: Memory consolidation

essentially Sleep is restorative for the brain and for memory

41
Q

what are some Consequences of Sleep Deprivation

A
  • School/work performance:
  • disrupts executive functioning
  • Attention:
  • leads to attentional difficulties
  • Mood:
  • causes depressed mood
  • Psychoactive substances:
  • ingestion of stimulants and sedatives
  • Car accidents:
  • causes impaired driving
  • Physical health:
  • Diabetes risk (higher insulin resistance)
  • Obesity (through higher production of hunger hormone ghrelin and lower production of appetite-reducing leptin)
42
Q

Ingredients of effective interventions:

A
  • Motivational interviewing style • Stage-based intervention

* Tailored intervention

43
Q

Transtheoretical Model of Change: How Do Shifts in Behaviour Occur?

A

Processes/Strategies of Change (Prochaska & Valicer, 1997)
= the cognitive/thinking and behavioural/doing strategies people use to when progressing to the next stage

44
Q

explain Processes/Strategies of Change: Cognitive/Thinking Processes

A 
increase knowledge
being aware of risks
caring about consequences to others
understanding the benefits
substituting alternatives
enlisting socia support 
committing to oneself
reminding oneself
45
Q

Processes/Strategies of Change: Cognitive/Thinking Processes explain increase knowledge

A

Increasing information about oneself and the behaviour.

46
Q

Change: Cognitive/Thinking Processes explain being aware of risks

A

Understanding the risks of not doing the behaviour.

47
Q

Change: Cognitive/Thinking Processes explain caring about consequences to others

A

Recognising how not doing the behaviour might affect others, such as family and co-workers.

48
Q

Change: Cognitive/Thinking Processes explain understanding the benefits

A

Increasing awareness of the benefits of the behaviour.

49
Q

Change: Cognitive/Thinking Processes explain Substituting alternatives

A

Seeking ways to do the behaviour when encountering barriers of time etc.

50
Q

Change: Cognitive/Thinking Processes explain Enlisting social support

A

Seeking support from others for one’s efforts.

51
Q

Change: Cognitive/Thinking Processes explain Rewarding oneself

A

Praising and rewarding oneself, in a healthy way, for making successful efforts.

52
Q

Change: Cognitive/Thinking Processes explain Committing oneself

A

Making plans and commitments to do the behaviour.

53
Q

Change: Cognitive/Thinking Processes explain Reminding oneself

A

Establishing reminders and prompts for doing the behaviour.

54
Q

Take Home Messages: Sleep

A

• Sleep is just as important as other health behaviours
• Insufficient sleep leads to many negative cognitive,
behavioural, and health outcomes
• Teenagers and adults do not obtain sufficient sleep
• Interventions should use motivational interviewing (if necessary), a stage-based approach, and be tailored

U2 Health Psychology (20 decks)

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