Chapter 11 Mental Health

Learning Objectives Learn about major mental health problems—depression, and anxiety. Understand the role physical activity has in the prevention and treatment of depression and anxiety. Learn about stress and the ability to adapt to stress. Learn the mechanisms that allow physical activity to contribute to mental health.

Depression Feelings of despair Widespread among young people

Prevalence of Psychic Disorders

Symptoms of Major Depression Depressed mood Loss of interest or pleasure in normal activities Significant weight loss unrelated to dieting Insomnia or hypersomnia (continued)

Symptoms of Major Depression Psychomotor agitation or retardation Fatigue or loss of energy Feelings of worthlessness or guilt Recurrent thoughts of death or suicide

KEY POINTS Depression is associated with imbalances in neurotransmitters, which are chemicals that influence the activity of the brain cells that regulate mood, pleasure, and rational thought. The benefits of physical activity for helping prevent depression usually occur regardless of people’s age, gender, race, or socioeconomic status.

Treatments for Depression Psychotherapy Drug therapy Physical activity

KEY POINT Being sedentary increases the risk for depression, but high levels of physical activity may not be any more protective than moderate amounts of physical activity.

Anxiety Disorders Extreme apprehension or worry with restlessness, tension, and elevated breathing and heart rate Phobias—fear of objects, places, or situations Panic disorder—repeated episodes of intense fear without an obvious cause (continued)

Anxiety Disorders Obsessive-compulsive disorder— repeated thoughts and behaviors that seem impossible to stop Generalized anxiety disorder— excessive worry about everyday events, lasting at least six months State anxiety—fluctuating, transient, or temporary Trait anxiety—constant and persistent

Causes and Treatments for Anxiety Disorders Genetic risk Life events Brain chemical imbalances Treatments Psychotherapy Drug therapy

KEY POINTS Physical activity may reduce anxiety and depression by temporarily distracting you from worries or symptoms; it may also produce more lasting changes in self- esteem, improved sleep, and several biological adaptations that help reduce anxiety and depression. Aerobic exercise that lasts for about 30 minutes is associated with the largest reductions in self-rated symptoms of anxiety, as long as the exercise intensity is between 55% and 90% of maximal heart rate.

Stress Response of the mind and body to a stimulus or stressor Bad stress or stressors (for example, illness in the family) Good stress or stressors (for example, moderate physical activity) Not all stress is bad!

The Nature of Stress and Adaptation

KEY POINT The chronic wear and tear of stress can contribute to a poor quality of life and increased risk of diseases such as coronary heart disease and hypertension as well as suppression of the immune system.

How Does Physical Activity Improve Mental Health? Complex set of reasons and mechanisms Improved self-esteem Improved sleep Biological adaptations

Biological Adaptations Hypotheses: Body warming Increase in blood flow to brain Release of endorphins Alleviates imbalance within autonomic nervous system (continued)

Biological Adaptations Stimulates brain neurotransmitters and release of other chemicals Dopamine Serotonin Noradrenaline