Chapter 1 Flashcards
What are The Nine Dimensions of Wellness?
9 Interconnected types of wellness that must all be achieved simultaneously to achieve overall wellness.
Physical Wellness
Diet, sleep, exercise
Emotional Wellness
Control Emotions, Self-Love
Intellectual Wellness
Lifelong Learning
Spiritual Wellness
Strong Beliefs
Social Wellness
Healthy Relationships, Emotionally Aware
Environmental Wellness
Awareness of Situation
Occupational Wellness
Job and Career Satisfaction
Financial Wellness
Financially Aware
Cultural Wellness
Culturally Aware
Health
Presence or absence of illness or injury; mostly uncontrollable.
Wellness
Optimal State of Mind and Body; Mostly Controllable
Behavior Modification
The alteration of behavioral patterns through specific techniques
Barriers
Something that stands in the way of you achieving your goals
Goal Setting
The process of identifying something that you want to accomplish and establishing measurable goals and time frames.
Transtheoretical Model
The theory of the stages of change for behavioral change (Upward Spiral (Learn from each relapse or lapse))
Stage 1 of the Transtheoretical Model
Pre-contemplation
What stage is the Pre-contemplation stage of the TTM?
Stage 1
Stage 2 of the Transtheoretical Model
Contemplation
What stage is the Contemplation stage of the TTM?
Stage 2
Stage 3 of the Transtheoretical Model
Preparation (Determination)
What stage is the Preparation (Determination) stage of the TTM?
Stage 3
Stage 4 of the Transtheoretical Model
Action
What stage is the Action stage of the TTM?
Stage 4
Stage 5 of the Transtheoretical Model
Maintenance
What stage is the Maintenance stage of the TTM?
Stage 5
Stage 6 of the Transtheoretical Model
Termination
What stage is the Termination stage of the TTM?
Stage 6
Ten Processes of Change
Ten processes which result in strategies that help people make and maintain change.
Consciousness Raising
One of the Ten Processes of change; Increasing awareness about the
healthy behavior.
Dramatic Relief
One of the Ten Processes of change; Emotional arousal about the health
behavior, whether positive or
negative arousal.
Self-Reevaluation
One of the Ten Processes of change; Self-reappraisal to realize the
healthy behavior is part of who they
want to be.
Environmental Reevaluation
One of the Ten Processes of change; Social reappraisal to realize how
their unhealthy behavior affects
others.
Social Liberation
One of the Ten Processes of change; Environmental opportunities that
exist to show society is supportive of
the healthy behavior.
Self-Liberation
One of the Ten Processes of change; Commitment to change behavior
based on the belief that
achievement of the healthy behavior
is possible.
Helping Relationships
One of the Ten Processes of change; Finding supportive relationships that
encourage the desired change.
Counter-Conditioning
One of the Ten Processes of change; Substituting healthy behaviors and
thoughts for unhealthy behaviors
and thoughts.
Reinforcement Management
One of the Ten Processes of change; Rewarding the positive behavior and
reducing the rewards that come
from negative behavior.
Stimulus Control
One of the Ten Processes of change; Re-engineering the environment to
have reminders and cues that
support and encourage the healthy
behavior and remove those that
encourage the unhealthy behavior.
Risk Factors
Contribute to disease and injury
Factors that affect your wellness.
Stress, Anxiety, Sleep, Cold, Depression, Screen time, Diet, Exercise, Drugs and alcohol, Sex and Others.
Barriers to Lifestyle Modification
- Failing to admit or acknowledge there is a problem
- Inability to get started
- Maintaining long-term changes
How has health and wellness changed over time?
- People are living longer
- Infectious diseases have decreased
- Chronic diseases have increased (Greatly influenced by lifestyle choices)
Leading Causes of Death In the US
- Heart disease (all
individuals) - Cancer
- Accidents (people under
44) - Lower respiratory disease
- Stroke
- Alzheimer’s disease
- Diabetes
- Influenza & pneumonia
- Kidney disease
- Suicide
Top 5 causes of Death in America
- Heart disease (all
individuals) - Cancer
- Accidents (people under
44) - Lower respiratory disease
- Stroke
Top 3 causes of Death in America
- Heart disease (all
individuals) - Cancer
- Accidents (people under
44)
Number 1 cause of Death in America
Heart disease
Leading Contributors to Death
- Poor nutrition
- Inactivity
- Tobacco use
- Obesity
- Alcohol consumption
- Exposure to environmental toxins
Number 1 contributor to death
Poor nutrition
Behaviors that can improve wellness
- Be physically active
- Consume a healthy diet
- Maintain a healthy body
weight - Limit/manage stress
- Avoid or stop tobacco,
drug, & alcohol use - Avoid disease and injury
- Get adequate sleep
- Others?
Stages of TTM
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
- Termination
- Relapse (can happen at any time)
Transtheoretical Model Shortcomings
- Ignores certain external factors
- The timeline is arbitrary
- No clear indication of how long each stage might take
- Assumes everyone used clear logical thinking when
decision-making
Barriers to Lifestyle Modification
- Failing to admit or acknowledge there is a problem
- Inability to get started
- Maintaining long-term changes
Barriers to Admission of a Problem
- Denial of the risk
- Trivialization of their risk
- Feeling invulnerable
- Dismissing early signs
- Experiencing debilitating emotion when thinking about it
Barriers to Initial Attempts to Change
- Lack of knowledge
- Lack of belief in one’s self
- Lack of motivation
- Dysfunctional attitudes
Barriers to Long-Term Change
- Loss of enthusiasm or motivation
- Lack of perceived benefit
- Lack of social support
- Relapses