Module 4: Study-Life Balance, Recreation, and Well-being Flashcards
Social connectedness refers to…
a personal sense of belonging to a group, family, or community
What are some common factors to balance with studying?
Socializing
Employment
Exercise
Hobbies/interests
What are 3 important factors that play a role in study-life balance?
- Time commitment
- Rest
- Planning
What is the negative impact of over-studying?
Negative impact on relationships
May interfere with ability to fulfill other non-study related obligations and interests
Increase the likelihood of unhealthy behaviours (i.e., smoking, excessive alcohol use, unhealthy eating, anxiety and/or depression symptoms)
The benefits of having a study-life balance?
Reduction of worry and stress
Improves efficiency of work
Improves engagement with courses
Facilitates attention and concentration on task
Improves academic success
What is the wheel of life?
Includes the broader context of life such as interests and priorities.
Academic/professional
Finances
Health
Family & friends
Relationships/love
Personal growth
Recreation, culture, & hobbies
Physical environment
What are compassionate campuses?
Campuses that are inclusive and kind. Allow students to not just survive but also to thrive.
- Flexible assessments
- Positive learning environments
- Tackle stigma & discrimination
We know that there is something called social connectedness but connectedness in general is also important to well-being. What are some ways to foster connectedness?
With other people
With the natural world
With meaningful values
With meaningful work
With culture and heritage
Does social connection mean that you have to be physically present with people in a literal sense?
NO
It refers to someone’s subjective experience of feeling understood and connected to others
What are some positive benefits of participating in social connectedness?
Improved QoL
Boost mental health
Increased life expectancy
Decreased risk of suicide
Build more inclusive learning communities
Loneliness stems from…
a lack or reduced feeling of social connectedness
What are some negative effects of loneliness?
Increased cortisol
Increased sleep disturbances
Reduced activity
Increased risk of heart disease
Challenge immune system
What are some pathways to self-harm and/or suicide?
Genetic and biological factors
Negative life events or social problems
Personality factors
Feelings of psychological distress and hopelessness
Substance use
Social isolation and academic failure
Exposure to suicide or self-harm
Availability of method
According to one study in 2018, was there a significant difference in loneliness scores between those who reported heavy use of social media and those who never used social media?
No
There was no significant difference which means that other factors such as in-person interactions and life balance are better predictors of loneliness than social media alone
What are the 3 types of loneliness?
- Situational (unpleasant events or circumstances cause us to retract from society)
- Developmental (can hinder our capacity to balance individualism and intimacy. Psychological disorders like depression or schizophrenia could cause this type of loneliness)
- Internal (when a self-perception of worthlessness intensifies the feeling of being alone)
How do lonely people perceive the world differently?
Tend to see benign events as more threatening (living in self-defence mode)
Low social interactions = _____ dopamine = less feeling good
less
Loneliness is a risk factor for mortality and this is because…
loneliness with its associated depression is as bad as smoking 15 cigarettes a day
What is social prescribing?
A holistic approach to health and mental health, supporting non-clinical community based activities to improve social connectedness, reduce loneliness, and optimize well-being
What is the difference between loneliness and social isolation?
Loneliness:
- Feelings that accompany the perception that one’s social needs are not being met by one’s social connections
i.e., a person may be part of a group of friends that meet regularly but this person is on the edge of the group and does not feel that involved
Social isolation:
- An objective measurement of the number of people you interact with
- i.e., a person may only see the people who they live with
What are the negative physical, emotional, and cognitive effects of prolonged isolation?
Physical
- poorer health
- substance abuse
Emotional
- reduced confidence
- diminished self-worth
- depression
- self-harm
Cognitive
- shortened attention span
- forgetfulness
What is recreation?
A pastime, diversion, exercise, or other resource affording relaxation and enjoyment
What are the two types of attention?
Directed attention
- Focused
- Mentally demanding
- i.e., driving in heavy traffic, phone calls, etc.
Involuntary attention
- Fascination
- Effortless
- i.e., looking at nature, listening to music, etc.
What is directed attention fatigue (DAF)?
Overuse of the brain’s inhibitory system necessary for maintaining focused attention
What areas are negatively impacted by DAF?
Input deficits
Thinking problems
Behavior
Executive functioning
Emotions
How can one recover from DAF?
Clearing the mind of internal distractions and taking short breaks from directed attention tasks
Getting good quality sleep
Allowing the mind to wander freely (i.e., exercising, getting out in nature)
What is the Attention Restoration Theory by Kaplan and Kaplan?
This theory suggests that you think better (or restore your attention) when you spend time in or connecting with nature
Other attention restoration activities that involve engaging in involuntary attention may include:
- Nature
- Art or music
- Sports
- Cooking
__________ inactivity is the 4th leading underlying cause of mortality
Physical
Exercises releases _________ that are beneficial to one’s overall well-being
endorphins
What are 5 key findings from physical exercise impact research?
- Positive emotion
- Unity of body and mind
- Heightened self-esteem
- Leisure
- Problem-focused coping
Contact with nature has been shown to ________ stress within minutes
reduce
What are 3 categories of recreation?
- Exercise
- Connecting with nature
- Creativity and cultural heritage
Neurological studies show that engaging in purposeful and meaningful activities such as creative pursuits can work like a natural antidepressant by improving mood. This relates to what psychologist Mihaly Cskiszentmihalyi termed…
Flow state
Being in flow states are also really effective at reducing __________ and ________ and increasing well-being
worry and rumination
What does GLAM stand for?
Galleries
Libraries
Arts
Museums
What are the benefits of living the GLAM lifestyle?
Support longer lives better lived
Foster resiliency during major life challenges
Community connectedness
Social prescribing encourages ______________ and ___________ of health
ownership and self-management
Both meditation and music listening are potentially powerful tools for improving overall health and well-being. What are some findings?
Music releases dopamine
Music activates neurochemical systems and brain structures associated with positive mood, emotion regulation, attention, and memory
Music and meditation are linked to significant improvements in mood and sleep quality
What are the 3 R’s that help people reset the mind and relax the body?
Reading
Writing
Resetting
One study found that writing or journalling about an emotional topic ________ people’s cortisol levels leading to better sleep and improvement in mood
lowered
Burton discusses the many causes of melancholy, one of which is _________
“overmuch study”
Melancholy is an older term for what?
Clinical depression
