1. Create a Healthy Mind, Body, & Spirit Chapter 11

2. Do you find yourself feeling overwhelmed or stressed by too many demands? Do you ever lack energy? What do you do to try to stay healthy?

3. Peak Performers Creating a balance, managing stress, increasing energy, and providing time for renewal are key to becoming a peak performer.

4. Redefining Health The Mind – You need to develop both the thinking and feeling aspects of the mind – It is important to develop critical thinking, creative problem solving skills, good judgment, common sense, and self control

5. Redefining Health The Body – Peak physical health requires healthy eating, exercising, getting plenty of sleep, avoiding harmful habits, and improving your immune system.

6. Redefining Health The Spirit – Think about and clarifying your values and beliefs This may include religious beliefs or beliefs in a higher power Some physicians believe spirituality is the essence to health and well being. It is important to understand the connection between mind, body, and spirit.

7. Redefining Health Awareness – The first step in managing your health is awareness. – Observe your habits. Do you smoke or drink when under stress?

8. Strategies for Good Health Management 1. Eat Healthy Foods 2. Maintain Your Ideal Body Weight – Don’t fast, eat regularly, eat only when hungry 3. Renew energy through rest 4. Increase physical activity 5. Establish healthy relationships

9. Manage Stress As a college student you will be faced with may demands-papers, deadlines, finances, relationships, etc In order to deal with stress, try the following: – 1. Become attuned to your body and emotions Know the physical symptoms of stress – 2. Exercise regularly – 3. Dispute negative thoughts – 4. Rest and renew your mind, body, and spirit – 5. Use breathing methods – 6. Develop hobbies and interests – 7. Create a support system – 8. Take mini-vacations – 9. Rehearse a feared event – 10. Create a balance in your life – 11. Develop a sense of humor – 12. Plan; don’t worry – 13. Be assertive – 14. Keep a journal – 15. Get professional help

10. Unhealthy Addictions Alcohol Abuse – One of the biggest drains on your body – Alcohol is a depressant – 300,000 of today’s college students will eventually die of alcohol related causes – 159,000 of today’s first year college students will drop out of school for alcohol or drug related issues – 1/3 of students state they have missed class because of alcohol use

11. Unhealthy Addictions In 2006 over 17,000 fatalities were caused by alcohol-related crashes. That means 1 alcohol related fatality every 33 minutes 3/10 Americans will be involved in an alcohol related crash In 2003, 1.4 million people in the US were arrested for driving under the influence

12. Unhealthy Addictions Cigarette Smoking: – Causes 430,700 deaths each year in the US – Is responsible for 87% of all lung cancers – Second hand smoke causes about 3,000 lung cancer deaths and 37,000 heart disease deaths in non smokers – Non smokers married to smokers have a 30% chance of having lung cancer

13. Unhealthy Addictions Illegal Drug Use: – 80% of people in their 20’s have tried an illegal drug The cost of drug abuse in the US is nearly $50 billion a year Crack addiction can occur in less than 2 months of occasional use Intravenous drug use causes 24% of AIDS cases in the US

14. Unhealthy Addictions Prescription and Over the Counter Medication Abuse: – 20% of people in the US have used medication for nonmedical reasons

15. Dealing With Addiction Admit there is a problem Take responsibility for addiction and recovery. – GET HELP!!!

16. Emotional Health Depression: – Depression is an emotional state of sadness ranging from mild discouragement to feelings of hopelessness – Over 60 million people suffer from mild forms of depression – Depression accounts for 75% of all psychiatric hospitalizations

17. Emotional Health Depression can occur as a response to the following: – Loss – Health Changes – An accident – Conflicts in relationships – Loneliness – Peer pressure – Daily demands

18. Emotional Health Symptoms of depression: – Sleep disturbance – Increase or loss of appetite – Overuse of prescription/non prescription drugs – Overconsumption of alcohol – Withdrawal from family friends, leading to feelings of isolation – Recurring feelings of anxiety – Anger and irritability for no reason – Loss of interest in pleasurable activities – A feeling that simple activities are too much to handle – A feeling that other people have more than you have

19. Emotional Health Suicide: – More than 4,000 people in the US between ages 16 and 25 die each year as a result of suicide – 3 rd leading cause of death in young people – Suicidal people think that the pain will never go away

20. Emotional Health Warning signs of suicide: – Ex cessive alcohol or other drug use – Significant changes in emotions – Significant changes in weight or in sleeping, eating, etc – Feelings of helplessness or hopelessness – Little time with friends or lack of support from friends – Nonsupportive family ties – Rarely participating in groups – Recent loss or stressful event – Suicidal statements – Attempted suicide in the past – Participation in dangerous activities – A plan for suicide or giving away possessions

21. Emotional Health If you or someone you know is displaying these signs, get help.

22. Protecting Your Body Sexually Transmitted Infections (STIs) – Spread through sexual contact – AIDS is a fatal STI – To avoid contracting an STI: Know your partner Ask a partner about his or her health. Don’t assume. Use safety precautions

23. Protecting Your Body Birth Control: – Discuss birth control with your partner, as well as what you will do if birth control fails

24. Protecting Your Body Understanding & Preventing Acquaintance Rape – 1 in 3 women in the US will become a victim of sexual assault in her lifetime – Preventative measures: 1. Make your expectations clear 2. Meet in public places 3. Trust your intuition 4. Take your time 5. Recognize that alcohol and drugs can be dangerous 6. Learn to read the signs of an unhealthy relationship 7. Be safe and vigilant 8. Get professional help