Changing Personal Behaviors for Optimal Wellness

Learning Outcomes Identify your current place on the wellness continuum. Describe the dimensions of wellness and how they are interconnected. Explain the benefits of wellness for individuals and for society as a whole. Determine your stage in the behavior change process for one or more behaviors. List your fitness and wellness goals using the SMART goal-setting guidelines. Commit to fitness and wellness by filling in a behavior change contract. Learn and use strategies for keeping your behavior change on track. © 2013 Pearson Education, Inc.

Top 10 Impediments to Academic Performance © 2013 Pearson Education, Inc.

The Wellness Continuum Striving for improvement in all six wellness dimensions is a lifelong process. Concentrate on the most pressing needs first, then strive for balance across the continuum. © 2013 Pearson Education, Inc.

Health, Wellness, Fitness: Terminology Used broadly to include everything from environmental health to the health of large populations Historically, has referred to the absence of disease Wellness The highest level of health possible in six different dimensions (Physical) Fitness The ability to perform moderate to vigorous levels of physical activity without undue fatigue © 2013 Pearson Education, Inc.

The Six Dimensions of Wellness Achievement of the highest possible level of health across six dimensions: Physical Social Intellectual Emotional Environmental Spiritual © 2013 Pearson Education, Inc.

The Six Dimensions of Wellness © 2013 Pearson Education, Inc.

Physical wellness encompasses all aspects of a sound body, including: Body size/shape Sensory responsiveness Body functioning Strength, flexibility, and endurance Disease resistance Ability to recuperate Fitness is an aspect of physical wellness. © 2013 Pearson Education, Inc.

Social, Intellectual, and Emotional Wellness Social Wellness Being able to have satisfying interpersonal relationships and maintain social connectedness Intellectual Wellness Being able to think clearly, reason objectively, analyze, and use your intelligence effectively to solve problems and meet challenges Emotional Wellness Being able to control your emotions and express them appropriately at the right times © 2013 Pearson Education, Inc.

Environmental and Spiritual Wellness Environmental Wellness Cultivating an appreciation for the environment and your role in preserving, protecting, and improving it; includes having access to a safe and healthy workplace Spiritual Wellness Experiencing a deep sense of purpose, meaning, or value from personal beliefs; may include religion, belief in a supreme being, and/or a feeling of unity with others and with nature © 2013 Pearson Education, Inc.

Related Dimensions of Wellness Occupational Wellness A level of happiness and fulfillment in work, including harmony with personal goals, appreciation from bosses and co-workers, and a safe workplace Financial Wellness The ability to balance and manage financial needs and wants with income, debts, savings, and investments © 2013 Pearson Education, Inc.

Why Does Wellness Matter? Good wellness habits can help you live a longer, happier life. More years overall More healthy years Good wellness habits benefit society as a whole. A population that is more productive and spends less on health care A population with less risk from chronic and catastrophic diseases © 2013 Pearson Education, Inc.

Healthy Life Expectancy © 2013 Pearson Education, Inc.

Leading Causes of Death Among Americans Ages 20–24 © 2013 Pearson Education, Inc.

Leading Causes of Death Among Americans Overall © 2013 Pearson Education, Inc.

Health Benefits of Physical Activity © 2013 Pearson Education, Inc.

Overweight and Obese Adults © 2013 Pearson Education, Inc.

Months to a Healthier Lifestyle What are the steps that Dr. Oz recommends you take in order to improve your life expectancy in terms of food and exercise? What are some of the ways in which you can incorporate these steps into your daily life? What are the six basic health numbers that Dr. Oz suggests everyone should know? What are some of the ways in which you can ascertain and track these numbers? Why is practicing your balance important? Explain how balance affects the brain. Explain what you think Dr. Oz means by "putting it all together" at the end of this video. What are some ways in which you can start to organize your life in order to improve your overall health? Months to a Healthier Lifestyle © 2013 Pearson Education, Inc.

Six Stages of Behavior Change Precontemplation No intention of changing yet; unaware of or in denial about a problem Contemplation Recognizes there may be a problem and starts to see a need for change Preparation Starts to focus on what can be done and on developing a plan © 2013 Pearson Education, Inc.

Six Stages of Behavior Change Action Executes a plan, publicly states a desire to change, enlists help, and sets realistic goals Maintenance Works to prevent relapse and continue with gains In this stage after completing six months or more without relapsing into old habits Termination New behavior is ingrained and ongoing © 2013 Pearson Education, Inc.

How Can You Change Your Behavior? Step One: Understand the Stages of Behavior Change Step Two: Increase Your Awareness Stay physically fit. Eat healthy foods. Manage your weight. Manage stress. Avoid smoking, drugs, and alcohol. Prevent accidents, injuries, and diseases. © 2013 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step Three: Contemplate Change Examine your current habits and patterns. Assess your current beliefs and attitudes. Assess your motivation. Target a behavior for change. © 2013 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step Four: Prepare for Change Observe role models. Set realistic goals and objectives. Anticipate and overcome barriers to change. Make a commitment. © 2013 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step Five: Take Action to Change Visualize yourself engaging in the new behavior. Control your environment so that you don’t encounter people or situations that tend to trigger your unwanted behavior. Change your self-talk—that is, the way you think and talk to yourself. For example, replace thoughts of failure with positive reminders that the desired change is within your control. © 2013 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step Five: Take Action to Change Learn to counter—that is, to substitute a desired behavior for an undesirable one. For instance, chew a piece of sugarless gum instead of smoking a cigarette. Practice shaping—that is, making a series of small changes that slowly progress. Reward yourself for successes—for example, by scheduling an enjoyable activity or purchasing a gift for yourself. © 2013 Pearson Education, Inc.

How Can You Change Your Behavior? Step Five: Take Action to Change 7. Use writing as a wellness tool. Journaling, or writing personal experiences, interpretations, and results in a journal or notebook, is an important skill for behavior change. © 2013 Pearson Education, Inc.