Mental Health & Physical Activity Flashcards
define mental health
state of mental functioning, resulting in productive activities, fulfilling relationships and the ability to adapt to change and cope with adversity. mental health is a continium
define mental health disorder
condition characterized by altered thinking, mood or behaviour. Distress/ impaired functioning
define mental illness
refers to all diagnosable mental disorders
define mental health problems
symptoms sufficient with mental illness but no diagnosis. Insufficient intemsity/duration to meet criteria for mental disorders
define anxiety
normal biological reaction, prepares us for danger
define state anxiety
short/brief emotional state. Heightened autonomic NS. Increased HR, sweaty palms, muscle tension
define trait anxiety
more general predisposition to respond with aprehension across many situations (lack of confidence, difficulty with decisions, feelings of inadequacy)
5 symptoms of anxiety
-unpleasant feelings (overwhelmed)
-bodily symptoms (muscle tension)
-changes in cognition (irrational fears)
-changes in behaviour (avoidance)
-vigilance (alertness)
ways to measure anxiety
subjective: self reports
objective: EMG, blood pressure/HR, skin responses, CNS
clinical vs normal anxiety
clinical: normal behaviour is disrupted,
normal (general): less intense symptoms, less suffering/dysfunction
anxiety disorders lasting at least 6 months (5)
- panic disorders
- Phobias
- generalized anxiety disorder
- OCD
- PTSD
panic disorder
-fear of dying
-wants to escape or seek emergency help
-accompanied by major depressive disorded
-twice as common in women
agoraphobia
-severe, pervasive anxiety (crowded areas)
-often seen after panic disorder
-twice as common in women
social anxiety disorder
-persistant anxiety in social situations
-more common in women
OCD
-recurrent thoughts/actions
-percieves a loss of control
-equally common in men/women
Generalized anxiety disorder
-worrying lasting more than 6 months with multiple symptoms
-twice as common in women
PTSD
-anxiety/behaviour disturbances following exposure to extreme trauma
treatment options (3) & cons
- medications- side effects, costly
- cognitive behavioural therapy (CBT)- costly, time consuming
- Exercise- delayed effects, used to manage not treat
aerobic exercise vs resistance on anxiety symptoms
aerobic- reduced anxiety in trait and chronic. Those who feel more fit felt less anxiety, works well with CBT.
Resistance training- not linked to significant reductions in anxiety,. May increase anxiety in some cases (inexperience and increase muscle tension). Inconclusive and more research is needed.
exercise and anxiety mechanisms (2)
- thermogenic hypothesis- increase body temp is theraputic for muscle tension
- distraction hypothesis- distraction from normal day routine/worries. Takes mind off of things
what we don’t know (3)
- does response relationship- how much is needed (intensity) for optimal response
- effects of resistance training/anaerobic exercise
- effectiveness as a clinical issue
physical symptoms of anxiety (10)
-light headedness
-numb fingers/toes
-tightness chest
-fast HR
-upset stomach
-breathing faster
-heavy legs
-shaking, chills
-sweating
-blushing/blurred vision
define depression
mood state characterized by feeling sad, discouraged/unhappy. Can be transiet or clinical
symptoms of depression
-feeling sadness/guilt/worthlessness
-lack of energy
-difficulty concentrating
-reduced motivation/interest
-thoughts of suicide
types of depression (2) and explain
- Major depressive disorder-Distinguished by severity and duration of symptoms (all or most days of the week for 2 weeks). Not caused by medication. Sypmtoms of depressed mood, no interest +4 others
- Bi polar- episodes of mania then depression, thoughts of grandeur, genetic, behaviour without thought of consequence
causes of depression
not well understood
could contribute:
-biological (neurotransmitter deficiencies)
-genetics
-coping skills
-social support
-gender
Treatments for depression & cons
- many won’t seek help (stigma)
- medication & psychotherapy- many are non complient & side effects
- regular exercise- can prevent and treat
exercise and mental health mechanisims of change (5)
- Anthropological Hypothesis- we are genetically predisposed to exercise outdoors in sunlight
- Distraction Hypothesis- takes our focus away from our worries
- Monoamine Hypothesis- exercise increases neurotransmitters that help with emotional regulation
- Mastery/self efficacy Hypothesis- Increase feeling of self worth and control
- Social Interaction Hypothesis- Distraction, provides opportunity to interact with others
What can you do to support a client with mental health issues (6)
- be aware
- Be supportive
- Refer if needed
- Costumize the approach/workout to motivate them
- model correct behaviour
- Strategies that deal with set backs
