everything HEP Flashcards
what does ESSENCE stand for?
E = education
S = stress management
S = spirituality
E = exercise
N = nutrition
C = connectedness
E = environment
what is meant by the term mindfulness?
awareness that emerges through paying attention on purpose in the present moment + non judgmentally to the unfolding experience moment by moment
what is the purpose of mindfulness?
reduce stress
reduce depression
reduce suffering
increase empathy
what is meant by the term reflecting?
consider personal and professional development and to understand more about motivations , skills, strengths and areas we need to improve
what are SMART goals?
S = specific
M= measurable
A = achievable
R = relevant
T = time- bound
what is motivational interviewing?
- It’s a directive, client centered counselling style aiming to change behaviours by helping clients to explore and resolve uncertainty
- Therapeutic relationship is more like a partnership than expert/recipient roles
what is the Prochaska di clemente cycle of behavioural change?
- pre contimplation = no intention on changing behaviour
- contemplation = aware of issue but no commitment to action
- preparation = intent on taking action to address problem
- action = active modification of behaviour
- maintenance = sustained change, new behaviour replaces old
- relapse = fall back into old pattern of behaviour
upward spiral to learn from each spiral
what is the 1st model of reflection?
“what, so what, now what”
what = focuses on thought at time of experience
So what = consider significance of what happened + values and feelings at the time
Now what = looks at processes + opportunities that can help learning from the experience, and identifying future actions , reflection on actions + how to use these to develop further
what is the 2nd model of reflection?
Gibbs reflection cycle:
description = what happened?
feeling = what were you feeling?
evaluation = what was good and bad?
analysis = what sense can be made of situation?
conclusion = what else could be done?
action plan = if it arose again what would you do differently?
what is meant by the term burnout?
State of mental and physical exhaustion related to work
* Emotional exhaustion
* Depersonalisaton
* Reduced sense of personal achievement
what is attention deficit trait?
Response to hyperkinetic environment
Trying to deal with too much input leads to;
* Black and white thinking / no perspectives
* Cant stay organised / set priorities / manage time
* Feel a constant level of panic and guilt
what is stress and telomere shortening?
Psychological stress is associated with higher oxidative stress + lower telomerase activity = shorter telomere
^^ affects cells death / longevity
Result = EARLIER AGE RELATED DISEASES
what factors affect sleep?
circadian rhythm + sleep pressure + environmental cues
what are the different stages of sleep?
REM - breathing is rapid + irregular
Non - REM stages:
Stage 1 - 1-10 mins , light sleep and can be easily awakened
Stage 2 - 2-20mins , decrease heart rate, brain waves slow down
Stage 3 /4 - associated with delta waves / sleep through disturbances
what are the physical and mental factors affecting sleep?
Physical:
* Cardiov. Disease
* Cancer
* Diabetes
Mental:
* Emotional volatility + overactivity in some parts of the brain
* Linked to increased suicidality - reduced impulsiveness
* Linked to stress
what are signs of sleep deprivation?
- Falling asleep by late morning
- More irritable
- Need caffeine in morning
- Emotionally volatile
- Needing to re read work
- cognitive impairment
- More hungry