Midterm Flashcards
(70 cards)
1
Q
Why we are offering this course?
A
- Look at health studies with an emphasis on student health
- Give students the tools and techniques for university life
- Develop health competencies
2
Q
What are the 4 course themes?
A
- build personal health and resilience for academic success
- evidence-based and experiential-based learning for health and wellbeing knowledge
- filling and sharing your “tool bucket” to make a broader community impact
- kindness and grace
3
Q
What are the areas of focus for the UBC wellbeing initiative?
A
- Healthy beverage initiative
- Smoke free areas
- Food security initiative
4
Q
What are some common student health issues?
A
- Stress/Anxiety
- Sleep difficulties
- Overweight
5
Q
What does the Okanagan Charter state regarding health?
A
It lays out guidelines to become a health and wellbeing promoting campus
6
Q
What is the Okanagan’s Charter first call to action?
A
- Post-secondary schools to embed health into all aspects of campus culture
- Lead health promotion action and collaboration locally/globally
7
Q
What are the links shown by research between student wellbeing, classroom environments and academic success?
A
- Wellbeing positively correlates with academic success
- Wellbeing promoting learning environments positively impact self-esteem
- Academic achievement impacted by social connectedness
8
Q
Definition of mindfulness?
A
Being present in the moment
9
Q
Definition of resiliency?
A
The capacity to recover quickly from difficulties
10
Q
Definition of academic tenacity?
A
A set of skills and attributes contributing to academic success
11
Q
Definition of health?
A
A state of complete physical/social/mental wellbeing without the presence of disease
12
Q
Definition of well-being?
A
A dynamic process of being
13
Q
What are the 8 dimensions of wellness?
A
- Altruism (finding meaning/purpose)
- Environmental
- Intellectual
- Mental/emotional
- Occupational
- Physical
- Social
- Spiritual
14
Q
What is the health belief model of health behavior change?
A
- There’s a health threat to them
- Their behavior is not good for their health
- If they change, there will be health benefits (that outweigh the costs)
15
Q
What is the social cognitive theory of health behavior change?
A
- Environmental factors: social norms, access in community, influence on others
- Behavioral factors: skills, practice, self-efficacy
- Cognitive factors: knowledge, expectations, attitudes
16
Q
Definition of self-efficacy?
A
An individuals belief in their own capacity to act in certain ways to reach their goals
17
Q
What are the stages of change theory?
A
- Precontemplation: unaware of the problem
- Contemplation: aware of the problem and the desired behavior change
- Preparation: intends to take action
- Action: practices the desired behavior
- Maintenance: works to sustain the behavior change
18
Q
What are the normal process of behavior change?
A
You see some progress, reach a setback, learn from the setback and move forward again
19
Q
How does the normal process of behavior change set you up for success in reaching and maintaining a goal?
A
If the setback occurs again, you know how to move through it from knowledge/experience
20
Q
Definition of health promotion?
A
A process that allows people to have more control over their health
21
Q
Definition of health education?
A
A combination of learning experiences to help individuals/communities improve their health by increasing their knowledge
22
Q
What are the Ottawa Charter dimensions?
A
- Reorient health services: tailoring the system to better attend the capacity and programs available
- Develop personal skills: education for health/enhancing life skills, allowing people to have more control over their own health/environment
- Create supportive environments: look out for the health of others and the environment you live in
- Strengthen community action: community is what sets priorities, makes decisions regarding better health
23
Q
What are the 4 types of research?
A
- Epidemiological: looking at a population
- Lab: working in a controlled environment
- Intervention/clinical trials: following a specific regimen
- Case studies: looking at an individual
24
Q
What are some issues of health quackery and being a critical consumer?
A
- Society is more drawn to quick fixes
- We aren’t checking credentials/evidence
- Wasted money
25
What are some determinants of health and how they impact health?
- Income: can’t afford health insurance, prescriptions, appointments
- Education: lack of knowledge leads to poorer choices
- Health services: lack of accessibility, harder to get immediate care when necessary
26
SMART formula?
- Specific
- Measurable
- Attainable
- Relevant
- Time-bound
27
What is internal locus of control?
The belief that we have control over events
- Tend to be healthier/have an easier time following a wellness program, engage in behavior because its personally rewarding
28
What is external locus of control?
The belief that what happens is the result of the environment
- Thinks of themselves as powerless and can sabotage efforts to change behavior, driven by external rewards (praise)
29
What are some common mistakes in goal setting?
- Too big
- Too many
- Not specific
- Not written
- Unrealistic
30
What are 5 components of our health care system?
- Universality: everyone is covered
- Comprehensiveness: all essential services
- Portability: all of Canada
- Public administration: publicly funded insurance
- Accessibility: in a position that everyone can enter
31
What are the challenges of our health care system?
- Very expensive
- Long wait times for non-emergent ailments
- System hasn’t changed with trends (chronic diseases)
32
How do we improve our health care system?
We need more community based solutions (variety of health professions/services/education)
33
What is the mental health/illness continuum?
A range of mental health/illness at extreme ends, people can lie at different points throughout their life depending on their situation
34
What is flourishing in the mental health/illness continuum?
A positive emotion
35
What is languishing in the mental health/illness continuum?
A neutral/negative emotion
36
What are the differences between mental health and mental illness?
- Mental health: a state of mental/emotional wellbeing
- Mental illness: diagnosed conditions that affect thoughts/behaviors
37
Why might depression be so common for university students?
- Poorer food choice
- Lack of sleep
- Struggle to make relationships
- Lack of exercise
38
What contributes to a positive mental health?
- Positive emotions: broaden thinking, builds personal resources (health) that lead to resiliency
- Money: more money, happier overall (experiences vs things)
- Accomplishments
- Positive relationships
39
What are some key factors that research has shown to contribute to people’s happiness?
- Proper sleep
- Exercise
- Spirituality
40
How much of happiness is within our control vs genetics?
- 50% genetics
- 40% our control
- 10% environment
41
What are some things we can do to build happiness and gratitude?
- Journaling
- Expressing specific gratitude
42
How is kindness linked to mental health?
- It reduces stress
- It deepens relationships
- It creates a sense of belonging within yourself
43
How does multi-tasking affect mental health?
It can harm productivity, make you feel more distracted
44
How does boredom affect mental health?
It puts us in a state of daydream, allows the mind to wander
45
Definition of mindfulness?
A state of being aware of something, paying attention in a particular way
46
Parts of the brain and how they change during mindfulness?
- Anterior cingulate cortex: controls executive function
- Increase in size
47
Parts of the brain and how they change during mindfulness?
- Insula: interoceptive awareness
- Increases in size
48
Parts of the brain and how they change during mindfulness?
- Amygdala: fight or flight response
- Decreases in size
49
Parts of the brain and how they change during mindfulness?
- Posterior cingulate cortex: responsible for mind wandering
- Decreased activation during meditation
50
Parts of the brain and how they change during mindfulness?
- Prefrontal cortex: executive order functions
- Increases in size
51
What are the mental health benefits of mindfulness?
- Improves memory
- Sharpens focus
52
What are the physical health benefits of mindfullness?
- Reduces blood pressure/heart rate
- Increases energy
53
What are the psychological health benefits of mindfulness?
- Improves self-esteem
- Regulates emotions
54
What are some types of practices and apps available for mindfulness/meditation?
- Sitting practice (focused attention, open awareness)
- Mindful movement (focus on sensations)
- Body scan (focus on physical sensations)
- Calm app
- Headspace app
55
What is neuroplasticity ?
- The brains ability to adapt its structure and function in response to experiences
- Certain experiences “grow” parts of the brain, making them stronger (lack of wandering)
56
What are the results from the UBC smart program for nursing students?
- Depression: increased for OC, stayed the same for UBCO
- Quality of life: decreased for OC, stayed the same for UBCO
- Levels of stress didn’t change for either group, UBCO students gained resilience
57
What treatments can improve psychological disorders?
- Biological: based on activity of neurons in brain/brain chemical reactions
- Behavioral: based on what people do: stimulus, response, reinforcements
- Cognitive: behavior results from attitudes, expectations, motives
- Psychodynamic: focus on thoughts, complex set of desires/emotions
**using a combination of the first 3 most successful
58
How can peer groups/self-help groups/counselling help?
They can make you aware/face problems, teaches you how to approach them or assists you through them
59
What are the health benefits of laughter?
- Boosts the immune system: increases immune cells, infection fighting antibodies
- Releases endorphins: ‘feel good’ chemicals, promotes sense of well-being, temporarily relive pain
- Reduces anger: laughing at a hardship can put the problem into perspective, without holding bitterness or resentment
- Stops distressing emotions: you cant feel angry/sad/anxious when laughing
60
What are the 2 types of stress?
- Eustress: stressor that presents an opportunity for personal growth
- Distress: stressor that causes strain, has a harmful effect
61
What is the optimal amount of stress for best performance?
Anywhere between low (boredom) and high (anxiousness)
62
What is happening physiologically during reactions to stress?
- Adaptation: attempt to cope with stress
- General adaptation syndrome: process your body goes through when you are exposed to stress – Alarm/Resistance/Exhaustion
- Increase in heart rate & breathing
- Decrease in digestive activity
- Liver releases glucose for energy
63
What are the 3 levels of stress?
- Positive stress: healthy, builds resilience
- Tolerable stress: more serious demands, can be overcome with support
- Toxic stress: causes lasting damage, higher risk for physical/mental health problems later
64
What are 3 frequencies of stress?
- Acute: everyday stress, (+/-), doesn’t cause lasting damage
- Episodic acute: repetitive occurrence of acute, starts to build up (body on high alert)
- Chronic: no relief, wears someone down, higher risk of suicide, violence, etc
65
How is stress harmful to health?
- Increases blood pressure (cortisol/epinephrine)
- Increase/decrease body weight
- Poor sleep
- Hormonal/neurotransmitter imbalance
66
How does stress contribute to the risk of heart disease?
The constant increase in heart rate/blood pressure, creates stronger heart contractions and puts stress on the blood vessels - can lead to inflammation
67
What are the top common student stressors?
- College related expenses
- Not spending enough time with loved ones
- Intellectual ability: completing coursework, studying
- Class interferes with routine
- Reasons for earning a degree: needing to prove competence to others
- Doing homework instead of other activities
68
What are some poor coping methods for stress?
- Drugs/alcohol
- Lashing out
- Prescription medication
69
What are some methods of stress management?
- Yoga
- Breathing exercises
- Mindfulness/meditation
- Physical activity
- Creativity
- Laughter
70
How is stress linked with physical and mental illness?
- Chronic stress puts the body into a state of ‘fight or flight’
- Homeostasis cant be established
- Immune system weakens
- Essential body processes are disrupted, piles up
- Risk of health problems increase
