1. Book cover art to be inserted Chapter 10 Health and Stress

2. 2Peak Performance C H A P T E R Health and Stress 10 C H A P T E R The importance of health How to make healthy choices in your diet The importance of a regular exercise program How to make sound decisions about alcohol and drugs In Chapter 10 You Will Learn 10 Health and Stress continued

3. 3Peak Performance C H A P T E R Health and Stress 10 How to recognize depression and suicidal tendencies How to protect yourself from disease, unplanned pregnancy, and rape How to control stress and reduce anxiety In Chapter 10 You Will Learn 10 C H A P T E R Health and Stress

4. 4Peak Performance C H A P T E R Health and Stress 10 Imagine yourself at a favorite place that is relaxing to you. Imagine yourself at a favorite place that is relaxing to you. You could be strolling on the beach or walking in a park. Feel your muscles relax as you breathe and release tension and stress with each deep breath. Then see yourself accomplishing your most important priorities. Perhaps you are preparing for a speech. See yourself feeling poised, confident, and prepared as you successfully accomplish your goal.

5. 5Peak Performance C H A P T E R Health and Stress 10 10 Focus on QUALITY, not quantity. Success Principle 10

6. 6Peak Performance C H A P T E R Health and Stress 10 Your Body as a System The interrelated factors that affect your health and energy include: ExerciseFoodSleepDrugsStress Your state of mind continued

7. 7Peak Performance C H A P T E R Health and Stress 10 Your Body As a System You may encounter demands that will create a considerable amount of stress. continued cont’d

8. 8Peak Performance C H A P T E R Health and Stress 10 Your Body As a System Stress is not an external event but part of a larger system. Stress affects every part of your body and mind. cont’d

9. 9Peak Performance C H A P T E R Health and Stress 10 Awareness Awareness is the first step in Awareness is the first step in managing your health. managing your health. Be aware of negative habits. Be aware of negative habits. Be able to identify warning Be able to identify warning signs. signs.

10. 10Peak Performance C H A P T E R Health and Stress 10 ” “ —J.W. von Goethe, writer Things which matter most must never be at the mercy of things which matter least.

11. 11Peak Performance C H A P T E R Health and Stress 10 Observing Caution Signs Figure 10.1 The American Cancer Society provides the following guidelines. See your doctor if you notice any of the following symptoms: C A U T I O N Change in bowel or bladder habits A sore that does not heal Unusual bleeding or discharge Thickening or lump in the breast or elsewhere Indigestion or difficulty in swallowing Obvious changes in a wart or mole Nagging cough or hoarseness

12. 12Peak Performance C H A P T E R Health and Stress 10 Five Strategies for Good Health Management 1.Eat healthy foods for high energy. 2.Maintain your ideal weight. 3.Renew energy through rest. continued

13. 13Peak Performance C H A P T E R Health and Stress 10 Five Strategies for Good Health Management 4.Exercise for energy. 5.Maintain healthy relationships. cont’d

14. 14Peak Performance C H A P T E R Health and Stress 10 Eat Healthy Foods for High Energy Graphic Organizer HEALTH Eat a variety of foods. Cut down on salt and caffeine. Eat plenty of fruits and vegetables. Take multivitamin supplements every day. Increase whole grain cereals and breads. Broil or bake meats rather than fry them. Cut down on sugar. Use alcohol in moderation. Reduce animal fat in your diet.

15. 15Peak Performance C H A P T E R Health and Stress 10 Maintain Your Ideal Weight Graphic Organizer HEALTH Eat only when you’re hungry. Don’t fast. Create healthy patterns. Get help. Eat regularly.

16. 16Peak Performance C H A P T E R Health and Stress 10 Effects of Caffeine A cup of coffee or two in the morning can give you a burst of energy and does not pose a health problem for most people. Caffeine can be addictive. continued

17. 17Peak Performance C H A P T E R Health and Stress 10 Effects of Caffeine Too much caffeine can make you: AnxiousNervousJitteryIrritable Insomnia prone cont’d

18. 18Peak Performance C H A P T E R Health and Stress 10 Alcohol Abuse Alcohol is a drug. Alcohol is a drug. Alcohol is a depressant. Alcohol is a depressant. Alcohol depresses the central Alcohol depresses the central nervous system. nervous system. continued

19. 19Peak Performance C H A P T E R Health and Stress 10 Alcohol Abuse Alcoholism is considered a chronic disease that can be progressive and fatal. cont’d

20. 20Peak Performance C H A P T E R Health and Stress 10 Critical Thinking About Alcohol U.S. students consume over 430 million gallons of alcohol per year. There are more than 25 million alcoholics in the United States today. continued

21. 21Peak Performance C H A P T E R Health and Stress 10 Critical Thinking About Alcohol It is possible to be an alcoholic by drinking only beer. The alcohol in a six pack of beer = The alcohol in six drinks of hard liquor cont’d

22. 22Peak Performance C H A P T E R Health and Stress 10 Facts About Cigarette Smoking Cigarette smoking causes major health problems for those who smoke as well as for those exposed to it through secondhand smoke. continued

23. 23Peak Performance C H A P T E R Health and Stress 10 The Costs of Cigarette Smoking Figure 10.3  Cigarette smoking-related diseases cause about 430,000 deaths each year in the United States.  Cigarette smoking is directly responsible for 87% of all lung cancer cases, and causes most cases of emphysema and chronic bronchitis.  The Environmental Protection Agency estimates that secondhand smoke causes about 3,000 lung-cancer deaths and 37,000 heart-disease deaths in nonsmokers each year.  Nonsmokers married to smokers have a 30% greater risk of lung cancer than those married to nonsmokers.  The effects of secondhand smoke, especially on children, include respiratory problems, colds, and other illnesses, such as cancer.  Secondhand smoke contains over 4,000 chemicals: 200 are poisons and 63 cause cancer.  Smoking costs the U.S. approximately $97.2 billion each year in health-care costs and lost productivity.

24. 24Peak Performance C H A P T E R Health and Stress 10 Facts About Illegal Drugs Certain patterns of behavior among marijuana users, especially adolescents, show loss of memory and intellectual reasoning. continued

25. 25Peak Performance C H A P T E R Health and Stress 10 Facts About Illegal Drugs The cost of drug abuse to American society is almost $50 billion a year. continued cont’d

26. 26Peak Performance C H A P T E R Health and Stress 10 Facts About Illegal Drugs Marijuana releases five times more carbon dioxide and three times as much tar into the lungs than tobacco does.* *Source: National Council on Alcoholism and Drug Dependence cont’d

27. 27Peak Performance C H A P T E R Health and Stress 10 Critical Thinking About Drugs Every drug-induced high has a crashing low. Try to rely on your inner strength, not external means, to feel good about life. continued

28. 28Peak Performance C H A P T E R Health and Stress 10 Critical Thinking About Drugs You need energy and concentration to be successful at school and in your job. Ask yourself if using drugs will actually make your life better. cont’d

29. 29Peak Performance C H A P T E R Health and Stress 10 Dealing With Addiction Admit there is a problem. Take responsibility for addiction and recovery.

30. 30Peak Performance C H A P T E R Health and Stress 10 Some people spend too much time in front of their computer screens and become isolated with no face-to-face contact. This can become an addiction. Net Anonymous is now available for people who use the Internet too much.

31. 31Peak Performance C H A P T E R Health and Stress 10 Codependency Codependency is a common term to describe people whose lives are affected by an addict. continued

32. 32Peak Performance C H A P T E R Health and Stress 10 Codependency A codependent person may: Avoid facing the problem of addiction. Take responsibility for the addict’s life. continued cont’d

33. 33Peak Performance C H A P T E R Health and Stress 10 cont’d Codependency Be obsessed with controlling the addict’s behavior.

34. 34Peak Performance C H A P T E R Health and Stress 10 Emotional Health Sometimes stress and emotional problems interfere with your goals or ability to cope.

35. 35Peak Performance C H A P T E R Health and Stress 10 Depression Depression can occur as a response to: Loss Health changes Conflicts in relationships

36. 36Peak Performance C H A P T E R Health and Stress 10 Signs and Symptoms of Depression Sleep disturbance Increase or loss of appetite Overuse of prescription drugs continued

37. 37Peak Performance C H A P T E R Health and Stress 10 Signs and Symptoms of Depression Drinking too much Withdrawal from family and friends Recurring feelings of anxiety continued cont’d

38. 38Peak Performance C H A P T E R Health and Stress 10 Signs and Symptoms of Depression Becoming angry for no reason Loss of interest in formerly pleasurable activities continued cont’d

39. 39Peak Performance C H A P T E R Health and Stress 10 Signs and Symptoms of Depression Feeling that simple activities are too much effort Feeling that other people have much more than you have cont’d

40. 40Peak Performance C H A P T E R Health and Stress 10 Keep in mind that mild depression is an emotion created by realistic and reasonable reactions to loss.

41. 41Peak Performance C H A P T E R Health and Stress 10 The Suicidal Person Warning Signs Excessive alcohol or drug abuse Hyperactivity, withdrawal, mood swings Significant changes in sleeping, eating, studying, weight gain or loss Feeling hopeless or helpless Spending little time with or lacking close, supportive friends Non-supporting family members Rare participation in group activities Recent loss or traumatic or stressful events Suicidal statements Close friend or family member having committed suicide Attempted suicide in the past Engaging in dangerous activities Giving away things or having a suicide plan

42. 42Peak Performance C H A P T E R Health and Stress 10 The Suicidal Person Dealing With a Suicidal Person Remain calm. Don’t ignore the situation. Encourage the person to talk. Listen without moralizing or judging and acknowledge their feelings. Remind the person that reaching out for help is a sign of strength. Call a suicide hotline. Stay with the person to provide support. If possible, bring the person to a counselor. Seek support for yourself.

43. 43Peak Performance C H A P T E R Health and Stress 10 Protecting Your Body Reliable information about sex can help you handle the many physical and emotional changes you will experience in life.

44. 44Peak Performance C H A P T E R Health and Stress 10 Be responsible for your behavior.

45. 45Peak Performance C H A P T E R Health and Stress 10 Avoiding Sexually Transmitted Diseases (STDs) Sexually transmitted diseases are spread through sexual contact. continued

46. 46Peak Performance C H A P T E R Health and Stress 10 Avoiding Sexually Transmitted Diseases (STDs) A person may be infected yet appear to be free of symptoms. continued cont’d

47. 47Peak Performance C H A P T E R Health and Stress 10 Avoiding Sexually Transmitted Diseases (STDs) AIDS (Acquired Immune Deficiency Syndrome) is an STD that weakens the immune system and leads to an inability to fight infection. continued cont’d

48. 48Peak Performance C H A P T E R Health and Stress 10 Avoiding Sexually Transmitted Diseases (STDs) AIDS is transmitted through sexual contact with semen, blood, vaginal secretions of someone with HIV (Human Immunodeficiency Virus). continued cont’d

49. 49Peak Performance C H A P T E R Health and Stress 10 Avoiding Sexually Transmitted Diseases (STDs) AIDS is not exclusively a homosexual disease. There is no cure for AIDS. continued cont’d

50. 50Peak Performance C H A P T E R Health and Stress 10 Avoiding Sexually Transmitted Diseases (STDs) Latex condoms and dental dams can help protect against most STDs. continued cont’d

51. 51Peak Performance C H A P T E R Health and Stress 10 Avoiding Sexually Transmitted Diseases (STDs) Abstinence is the only method totally effective in preventing the spread of STDs. cont’d

52. 52Peak Performance C H A P T E R Health and Stress 10 Birth Control Current contraceptives include: Birth control pill CondomsDiaphragmsSponges Spermicidal foam continued

53. 53Peak Performance C H A P T E R Health and Stress 10 Birth Control Cervical caps IUDs Long-term implants cont’d No contraceptive is 100-percent foolproof.

54. 54Peak Performance C H A P T E R Health and Stress 10 Preventing Rape Know your campus well. Ask campus police or security about prevention. Find the safest place to park your car. continued

55. 55Peak Performance C H A P T E R Health and Stress 10 Preventing Rape Find out if your school has a security escort policy for students taking night classes. Walk with friends. Take self-defense courses. cont’d

56. 56Peak Performance C H A P T E R Health and Stress 10 Preventing Date Rape 1.Use assertive language. 2.Trust your intuition. 3.Take your time. 4.Recognize that drugs and alcohol can be dangerous. continued

57. 57Peak Performance C H A P T E R Health and Stress 10 cont’d Preventing Date Rape 5.Know the danger signals. Are You Dating Someone Who… Pressures you sexually? Refers to people as sex objects? Doesn’t respect your wants? Is possessive? Is bossy or aggressive? Has a temper and acts rashly? Is emotionally or physically abusive? continued

58. 58Peak Performance C H A P T E R Health and Stress 10 cont’d Preventing Date Rape 6.Send clear messages. 7.Get professional help.

59. 59Peak Performance C H A P T E R Health and Stress 10 Facts About Rape 1.Rape is not just a woman’s problem. 2.Rape is a serious crime. 3.Your date has the right to say “no.” continued

60. 60Peak Performance C H A P T E R Health and Stress 10 Facts About Rape 4.Alcohol and drugs can be dangerous. 5.Understand and state your intentions. 6.Take your time getting to know someone. cont’d

61. 61Peak Performance C H A P T E R Health and Stress 10 Managing Stress Stress is your body’s reaction to external or internal events. Stress is normal and necessary for a vital life. continued

62. 62Peak Performance C H A P T E R Health and Stress 10 Managing Stress Your perception of and reaction to life’s inescapable events determines how they affect you. Even positive events can be stressful. continued cont’d

63. 63Peak Performance C H A P T E R Health and Stress 10 Managing Stress Stress can cause physical problems such as: Migraine headaches Ulcers High blood pressure cont’d

64. 64Peak Performance C H A P T E R Health and Stress 10 Stress-Reduction Strategies Try the following strategies to manage and channel stress: 1.Become attuned to your body and emotions. 2.Exercise regularly. continued

65. 65Peak Performance C H A P T E R Health and Stress 10 Stress-Reduction Strategies 3.Rest and renew your body and mind. 4.Develop hobbies and interests. 5.Use breathing methods. continued cont’d

66. 66Peak Performance C H A P T E R Health and Stress 10 Stress-Reduction Strategies 6.Develop a support system. 7.Take mini-vacations. 8.Rehearse the feared event. 9.Exercise and stretch the mind. 10.Create balance in your life. continued cont’d

67. 67Peak Performance C H A P T E R Health and Stress 10 Stress-Reduction Strategies 11.Develop a sense of humor. 12.Plan, don’t worry. 13.Be assertive. 14.Keep a log. 15.Get professional help. cont’d

68. 68Peak Performance C H A P T E R Health and Stress 10 Be aware of your body and emotions.

69. 69Peak Performance C H A P T E R Health and Stress 10 Eat healthy foods for energy.

70. 70Peak Performance C H A P T E R Health and Stress 10 Maintain your ideal weight.

71. 71Peak Performance C H A P T E R Health and Stress 10 Renew energy through rest.

72. 72Peak Performance C H A P T E R Health and Stress 10 Exercise for energy.

73. 73Peak Performance C H A P T E R Health and Stress 10 Develop healthy relationships.

74. 74Peak Performance C H A P T E R Health and Stress 10 Avoid harmful substances.

75. 75Peak Performance C H A P T E R Health and Stress 10 Protect your body from accidents or illness.

76. 76Peak Performance C H A P T E R Health and Stress 10 Develop hobbies and interests.

77. 77Peak Performance C H A P T E R Health and Stress 10 Create balance in your life.

78. 78Peak Performance C H A P T E R Health and Stress 10 Get help for physical and mental distress.

79. Book cover art to be inserted End of Chapter 10 Health and Stress