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anxiety and depression Flashcards

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1
Q

what is the estimated amount of people that suffer from a mental health condition?

A

around 1 in 4

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2
Q

which levels of mental health can exercise be used to help?

A

all levels
whether just to improve mental well-being
can improve sub-clinical levels (bouts of anxiety and depression after bad events)
can improve those with clinical disorders

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3
Q

what category of disorders do anxiety and depression fall into?

A 
neurotic disorders (emotional response)
common mental health disorders
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4
Q

what are conduct disorders and who typically has them?

A

not common and mainly in boys in childhood

e.g oppositional defiant disorder (disobeying authority)

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5
Q

what is mental health according to the World Health Organisation?

A

the well-being in which individuals realise their own potential, can cope with life stresses, can work productively and contribute to the wider community

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6
Q

prevalence of mental health problems out of 1000?

A

300 will experience mental health problems
230 will go to GP
102 will be diagnosed
24 referred to specialist

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7
Q

prevalence of any mental health disorder in 1993 compared to 2014?

A

1993 - 15.5%
2014 - 18.9%

number of those suffering may not have increased and instead could be higher levels due to ore reporting and diagnosing

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8
Q

prevalence in men compared to women?

A

women higher prevalence in all common mental health disorders than males
men have higher prevalence as children but mainly conduct disorders

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9
Q

link between having a mental health disorder in childhood and adulthood?

A

having a mental health disorder before the age of 14 makes it more likely to have recurrent symptoms in adulthood

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10
Q

link between health problems and depression?

A

higher rates of depression among those with 2 or more chronic health problems

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11
Q

what are some psychological symptoms of depression?

A

lowered mood

lowered self-esteem

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12
Q

what are the 3 characteristics of neurotic disorders?

A

interfere with normal functioning
impair emotional and physical well-being
effects behaviour

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13
Q

what are some physical symptoms of depression?

A

changes in sleep behaviour

less energy

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14
Q

what are some social symptoms of depression?

A

neglecting hobbies

struggling with interactions

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15
Q

what are some psychological symptoms of anxiety?

A

withdrawn

difficulty concentrating

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16
Q

what is a physical symptom of anxiety?

A

pulling hair out

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17
Q

what is anxiety?

A

type of fear associated with the thought of a threat or something going wrong

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18
Q

what are 2 ways of diagnosing common mental health problems?

A
  1. diagnosis and statistics manual

2. international classification of diseases

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19
Q

describe anti-depressants as a form of treatment?

A

around 45% of GPs give them as the 1st choice of treatment

typically SSRIs which keep happy messages going to the brain by preventing the reabsorption of serotonin

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20
Q

what are other forms of treatment for depression and anxiety?

A

CBT
counselling
exercise
electro convulsive therapy

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21
Q

what % of GPs would prescribe exercise as first form of treatment or even in top 3?
and why?

A

1st - 3%
top 3 - 25%

they’re pro exercise but don’t think there’s a large enough evidence base (incorrect as wouldn’t be in NICE guidelines without a large evidence base)

also, it isn’t a short-term, quick fix solutionand it is difficult to get people started

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22
Q

what are the 4 psychological mechanisms for why physical activity can help mental health?

A

distraction - when you are new to something, learning and performing it can distract you from your feelings but when profficient, no longer works (not much evidence)

mastery - feel better and increases self-efficacy

coping - different form of coping and increases coping self-efficacy

enhanced feelings of control over treatment (more than medicine) and life in general

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23
Q

what is the psycho-social mechanism for why PA can help mental health?

A

social interaction hypothesis - doing PA facilitates more social situations so increases confidence, argues it is the social situation and not exercise that helps mental health

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24
Q

what are the 2 biological mechanisms for why pa can help mental health?

A

increase Vo2 max - perception of higher mastery

increases amount of neurotransmitters - e.g serotonin which increases happy messages in the body (similar to the effect of SSRIs)

increase in cerebral blood flow

reductions in muscle tension

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25
Q

what did the Goodwin et al. study find?

A

negative relationship between physical activity and depression + anxiety

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26
Q

what did Chekroud et al find?

about frequency, time and type

A

40% in poor mental health days within a month when exercising as 11 compared to 7

45mins of exercise produced lowest burden of disease so highest mental health (in all activites)

biggest reduction of mental health burden when sports competitive

best to exercise 3 to 5 times a week

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27
Q

what did da Silva et al. find?

A

relationship between PA and mental health bi-directional

  1. regular exercisers had lower odds of having depression (PA levels to mental health problems)
  2. combining anxiety and depression together found lower levels of PA (mental health problems causing levels of PA)
28
Q

what did Cooney et al. find?

A

out of 37 trials comparing exercise to a control found a -0.62 effect size (moderate clinical effect) of exercise on mental health

but effect size much smaller when discounting all but 6 which had high risk of bias

helped to inform guidelines

29
Q

are there any existing guidelines for prescribing PA for anxiety?

A

no

30
Q

what are the issues with prescribing PA as a treatment for mental health conditions?

A

daunting to start the programme as the symptoms of neurotic disorders e.g lack of energy don’t lend themselves to PA

may find it difficult so important to modify it at the start to fit their ability

costs money

takes a long time to have an effect (12 week programme)

neurotic disorders that are situationally caused e.g bereavment don’t view that PA will be beneficial over e.g counselling

31
Q

how to modify PA prescription programmes?

A

maybe combine with drugs or CBT to reduce initial barrers such as low self-efficacy and symptoms such as lack of energy

match the start of the programme to the individual’s abilities e.g in frequency and difficulty

incorporate an exercise referral scheme which offers discounted or free gym memberships to get over barrier of costs

work with personal motivators e.g improving physical health, reducing weight and manage mental health (avoid in groups as social lowest motivator)

include a variety of activities

exercise as an adjunct to other forms of therapy

32
Q

why do may professional athletes have mental health disorders?

A

burn-out (too much exercise and not enough rest)
high leves of stress
away from family and friend support system

33
Q

lifetime prevalence rates for anxiety disorders and depression

A

25% for anxiety disorders

20% for depression

34
Q

what has the world health organisation predicted for depression by 2020?

A

second to cardiovascular disease as the leading cause of death by 2020

35
Q

what are the 4 main psychological benefits of of exercise?

A
  1. reduction of anxiety and depression
  2. enhancement of mood
  3. improvement of self-concept
  4. improvement in quality of life
36
Q

what 6 dimensions make up well-being?

A
  1. self-acceptance
  2. positive relations with others
  3. autonomy
  4. environmental mastery
  5. personal growth
  6. purpose in life
37
Q

issue with research connecting anxiety and depression and exercise?

A

mainly correlational so can’t determine whether exercise cause or effect of change in mood states

38
Q

what do acute and chronic mean in terms of effect of exercise on anxiety and depression?

A

acute - immediate and likely to be temporary effects of a single bout of exercise

chronic - long-term effects

39
Q

is high-intensity aerobic activity the only exercise to improve psychological well-being?

A

no, nonaerobic activity e.g yoga and strength training

40
Q

what counts as a study measuring the chronic effects of exercise on anxiety?

A

programme lasts 2-4 months wih 2-4 sessions per week

41
Q

what has research found involving the chronic effects of exercise on anxiety?

A

stress management and jogging decreased state anxiety more than control

42
Q

what has research found about aerobic activity and its effect on anxiety?

A

associated with lower state anxiety scores and hgher tranquility scores

43
Q

what ahs research found about moderate-intensity activity and anxiety?

A

produced greatest positive effects in affective responses

44
Q

which lactate threshold produces maximal affective benefit and when?

A

at or 5% below the lactate threshold (the point at which lactate begins to accumlulate in the blood faster than it is removed) produces maximal affective ebenfit during and 30 mins after exercise

above threshold shows improvements 30 mins after but worse affect whilst performing the task

45
Q

how long does decreases in state anxiety last after exercise compared to a control

A

several hours up to 24 compared to 30 mins

46
Q

what % of studies showed physical activity related to anxiety reduction after exercise?

A

81%

47
Q

what heart rates are required during aerobic and anaerobic activities to reduce anxiety and depression?

A

aerobic - 30-70%

anaerobic - 30-50%

48
Q

what did one study find as the main reason for exercise reducing depression?

A

increased coping self-efficacy

49
Q

ideal number of time to exercise each week to produce depression?

A

3-5 times a week

50
Q

is exercise as effective as psychotherapy in reducing depression?

A

yes

51
Q

how many weeks should exercise programmes be to produce large antidepressant effects?

A

9 weeks

52
Q

what is the definition of ‘mood’?

A

state of emotional or affectve arousal of varying, impermanent duration

53
Q

what are the 3 interrelated components of mood regulating?

A

1) changing a bad mood (exercise first)
2) raising one’s energy level (exercise fourth)
3) reducing tension (exercise 3rd most successful)

54
Q

what are some recommended guidelines for an exerciser who wants to achieve positive mood changes?

A

rhythmic abdominal breathing
closed and predictive activities
20-30 mins, moderate intensity and regularly
enjoyment

55
Q

effects of exercise on personality:

describe exercise and development of the self

A

exercise related to

1) self-esteem (related to physical acceptance and perceived body image and increase in fitness)
2) self-concept - everything we think we are (certain aspects may be more affected by exercise than others e.g physical)
3) self-efficacy

56
Q

effects of exercise on personality:

describe exercise and hardiness

A

hardiness - personality style that enables a person to withstand or cope with stressful situations

hardy if:

  1. have a sense of personal control over external events
  2. sense of involvement and purpose in everyday life
  3. adapt to unexpected changes by seeing them as opportunities for growth

high scores of exercise and hardiness are more effective iin preserving health together than either one alone

57
Q

some explanations for common mental health disorders following professional sporting retirement?

A

loss of self-identitiy
lack of confidence in ability to cope
loss of camaraderie with teammates

58
Q

describe the effect of exercise on quality of life

A

‘perception of position in life in relationship to culture, expectations and value systems’

small increase in total sleep time
exercise influences perceived stress, life satisfaction and physical health

59
Q

what % of runners experience the ‘runner’s high’ on their daily runs?

A

30%

60
Q

what characterises the runner’s high?

A

feeling of liberation
mental alertness
sense of ease

61
Q

definition of the runner’s high?

A

a euphoric sensation felt during running, usually unexpected, in which teh runner feels a heightened sense of well-being, an enhanced appreciation of nature, and a transcendence of time and space

62
Q

how is the runner’s high generally achieved?

A

cool weather
few distractions
6 or more miles
at least 30 mins of running at a comfortable pace with no concern for pace or time

63
Q

what was found about women who exercised infront or not infront a mirror?

A

those in front of a mirror felt worse about exercising

64
Q

what happens when women exercise infront of mirrors?

A

focus on their physique and heightens the discrepancy between their actual and ideal physique

only is sedentary and have poor perceptions of self

65
Q

chemical explanation of the runners high?

A

endorphins were produced during running

greater level of euphoria = greater level of endorphins in the brain

66
Q

comparison of running to verbal-oriented psychotherapies in treating depression?

A

running four times more cost effective

67
Q

who should not be prescribed aerobic exercise therapy?

A

obese
severe heart disease
high blood pressure which can’t be controlled by medication
severely depressed

Sports Psychology (12 decks)

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