Psychosocial Health Flashcards
What is Psychosocial Health?
Intellectual Health (thinking)
Spiritual Health (being)
Emotional Health (feeling)
Social Health (relating)
Intellectual health?
The “thinking you”
rationale part of psychosocial health
cognitive processing, reasoning, organized thought
ability to:
□ perceive things realistically
□ use reasoning in problem-solving
□ interpret and evaluate situations effectively and react appropriately
Emotional health?
the “feeling you”
subjective side of psychosocial health
emotional reactions to life
e.g. love, hate, hurt, joy, fear, anxiety, anger
ability to:
□ Respond appropriately to distressing or happy events
□ manage emotions and avoid extreme reactions
Social health?
interactions with others
presence of social bonds, social supports
ability to:
□ Interact with others individually or in groups
□ listen, express themselves
□ develop healthy relationships
□ adapt to a variety of social situations
Spiritual health?
inner quest for well-being
reflection of values, beliefs perception of the world
□ search for meaning, connectedness
□ recognition of uniqueness, strengths and weaknesses, and place in the universe
· source of strength, hope, purpose
What does good Psychosocial Health associate with?
positive self-esteem, positive outlook
healthy relationships
ability to manage emotions, anxiety, stress
interest in life, ability to meet demands
capacity to reach full potential
Contribute meaningfully to society
What influences Psychosocial Health
influences of the family
influences of the wider environment
□ e.g. persistent stressors, access to resources
self-esteem and self-efficacy
learned helplessness vs. learned optimism
□ patterns of responding in which one expects to fail vs. expected to succeed _
□ Personality traits e.g. openness to experience
What is self-esteem?
a sense of self-respect or self-worth
What is self-efficacy?
belief in the ability to perform tasks successfully
How do we enhance Psychosocial Health?
build self-esteem & self-efficacy
complete tasks - on time!
enhance talents, skills
realistic expectations
take time for yourself
mindfulness
focus on the present -” live in the moment”
perspective
foster connectedness
volunteer, join in
maintain physical health
What is the mind-body connection?
association between emotions and physical health
Psychoneuroimmunology (PNI)?
relationships between psychological factors, CNS & immunity
nervous, endocrine, and immune systems
psychological ↔ physiological
What does prolonged stress do?
elevates cortisol, decreases NK cell activity
What do we know about the effect of disease risks associated with PNI?
nothing, need more research
What is there some research on?
negative emotions and disease
□ depression - direct vs indirect effect on disease risk?
How much research is there on positive emotions and health?
limited
happiness appears to have positive health benefits
enhances emotional, intellectual & social health
releases endorphins (feel-good hormones), promotes relaxation, ↓ and anxiety, increases mood
When should someone seek professional help?
Do you think you need help
problems are interfering with daily life
□ emotions are inappropriate or distracting
□ wide mood swings
□ life feels overwhelming
□ withdrawal from others
depression, low self-esteem
symptoms of psychosis
What is the first leading cause of death?
accidents
What is suicide?
the second leading cause of death (among 15-34 years old)
intentional, self-inflicted death
more attempts in women
3x higher in Canadian-born than immigrants 4000 suicides per year
suicide is significantly more frequent
no reliable data to confirm exact numbers
Populations at higher risk of suicide?
men and boys
people serving federal sentences
some indigenous communities especially among youth
survivors of major loss- e.g. recent loss of a loved one
Other risk factors of suicide?
serious physical or mental illness
major life changes - isolation lack of social support
thoughts of suicide and suicide-related behaviours are more frequent among LGBTQ youth compared to their non-LGBTQ peers
Previous attempts (s)
Warning Signs of suicide?
Talk of suicide- making a plan
▪ writing or drawing about death/suicide
expressions of hopelessness, lack of purpose
talking about being a burden, unbearable pain
sudden changes in mood or behaviours
e.g. unexpected cheerfulness (giving favourite possessions away)
increased use of alcohol and drugs
increased risk-taking behaviours
coupled with:
extreme sadness, withdrawal from friends and family
What are suicide prevention strategies?
monitor the warning signs - close observation
communicate - talk and listen
▪ take any threat seriously
▪ be direct - “ are you thinking of hurting yourself ?”
▪ do not belittle the person’s feelings
▪ let the person know you care, discuss alternatives
safe environment
Seek help - emergency assistance and/or counselling
Tell someone
Who are some mental health professionals
Psychiatrist - MD
Psychologist - PhD
Social Worker - MSW
Counselor/ Therapist- MA, MSc.
□ check credentials
Psychiatric Nurse - RN
specialist in psychiatric practice
psych/o- (mind), iatro/o (physician),
-ist (one who specialized in)
What are mental illnesses?
Disorders that disrupt: thinking, feeling, mood, behaviour varying degrees of impairment
· Approximately 1 in 5 experience mental illness in any given year - 50% by age 40 (CMHA, CAMH, 2020)
Affects all ages, education, income levels, cultures
Causes: a complex interplay of genetic biological personality and environmental factors. CHMA, 2020)
3 major categories of mental illness?
mood disorders, anxiety disorders, psychotic disorders
Types of mood disorders?
depression, social anxiety disorder, postpartum depression, bipolar disorder
Depression?
severe despair over extended period most common mood disorder in Canada
major depression affects - 5.4% of the Canadian population
- high risk in women
Causes of depression?
2 forms
endogenous (primary): chemical changes in the brain
exogenous (secondary): response to an external event
Symptoms of depression?
prolonged sadness, lack of oy, loss of interest in usual activities, poor concentration, changes in appetite, fatigue, sleep disturbance, withdrawal
In hopelessness
Seasonal attention disorder?
Depression occurring in the winter months
□ associates with low levels of sunlight
□ effects 2-3% of Canadians
25% of Canadian report mild “winter blues”
Postpartum depression?
after the delivery of the baby
□ associates with family history, biology (hormones) personality, life experiences, environment (supports)
mismatch between expectations and experience, sleep deprivation
□ 8- 12% of Canadian women (CHA, 2013)
□ may lead to guilt, feelings of inadequacy
may interfere with bonding
Bipolar disorder?
alternating episodes of mania and depression
1% of the population (CHA,2021) - men and women equally
Symptoms of bipolar disorder may include?
extreme optimism, euphoria, feelings of grandeur
rapid racing thoughts and hyperactivity
decrease need for sleep, increased irritability
impulsiveness, reckless behaviour
What are the causes of bipolar disorder?
Uncertain however, assuming biochemical imbalance, hormone imbalances, heredity, environmental stresses
What are anxiety disorders?
Group of disorders
□ generalized anxiety, obsessive-compulsive disorder, phobias, panic disorder, social anxiety, PTSD
5% of the population - more common in women
Causes of anxiety disorders?
biochemical imbalance, genetics, stress
Common symptoms of anxiety disorders?
intense prolonged sense of fear and distress excessive worry,physiological signs of anxious arousal, behavioural avoidance, variable functional impairment
What are some anxiety disorders?
generalized anxiety disorder (GAD), social anxiety disorder, panic disorder, phobias, obsessive-compulsive disorder (OCD), post- traumatic stress disorder (PISD)
Generalized Anxiety Disorder (GAD)
chronic and debilitating anxiety of worry
- out of proportion to actual risk
may be focused on specific life circumstances
finance, health, relationships
Social Anxiety Disorder?
most common of all anxiety disorders
fear of being appraised or judged negatively
- out of proportion to the situation
may be specific to certain situations or more general
e.g. public speaking, eating out, social gatherings
Panic disorder?
sudden onset of disabling fear
- intense episodes that come “out of the blue”
- “fight or flight” response is activated
I have chest pains or a racing heart
I have a hard time breathing or a choking feeling
I feel dizzy, I sweat a lot or I feel like I need to throw up
I shake, feel out of control
I am afraid I am dying or going crazy
anticipatory fear is common - may lead to Agoraphobia
Phobias?
intense and persistent fear of something specific
- considerable distress leads to avoidance behaviour
Common Phobias?
common phobias:
- flying, heights, snakes, doctors, elevators
agoraphobia - fear of panic attacks in an inescapable situation
Obsessive- compulsive disorder (OCD)?
unwanted thoughts, images, impulses ( obsessions)
- disturbing, causes anxiety
- E.g. germs, doubts, hurting, someone
Need to perform. Certain acts, rituals (compulsions)
□ habitual behaviours relieve anxiety
washing, checking, counting, touching, organizing
Post-Traumatic Stress Disorder (PISD)?
follows exposure to a traumatic event
- e.g. assault, natural disaster, witness death/serious injury
severe distress, flashbacks, difficulty “moving on”
What are psychotic disorders?
Psychosis: loss of contact with reality
□ difficulty distinguishing what is real, and what is not real
□ 3% will experience a psychotic episode in their lifetime
psych/o- (mind), -osis (condition)
Group of psychotic disorders?
Schizophrenic, schizoaffective disorder, depression with psychotic features, during induced psychosis.
Schizophrenia?
alterations of the senses, inability to sort incoming stimuli, altered sense of self
□ affects about 1% of the Canadian population
men and women were effected equally (early diagnosis for men)
Symptoms of Schizophrenia?
delusions, hallucinations, disorganized thoughts, changes in mood and behaviours (positive)
□ Reduced activity, low motivation, loss of interest (negative)
Causes of Schizophrenia?
uncertain? - the disease of the brain
□ alterations in brain chemistry, virus, genetics
What are treatment protocols? 4 types?
Can be treated effectively: must overcome barriers
- lifestyle modifications
- talk therapies
- medications
- life skills training
Lifestyle modifications?
healthy eating, PA
stress management, adequate sleep
treatment for substance abuse
“talk therapies”?
psychotherapy - cognitive behaviour therapy
individual, group or family therapy
psychoeducation
social support
Medications?
antidepressants, anti-anxiety
mood stabilizers, antipsychotics
initial hospitalization may be necessary
Life skills training?
social skills, academic/ employment counselling, housing
Light therapy (SAD)
exposure to lamps that mimic sunlight
What is stress?
effect
Mental and physical response to demands, and expectations placed on us
□ Neither positive nor negative
- Our response to it can be positive or negative
· “in mind of the beholder”
□ Different things to different people
· stress motivates → stimulates
What is the stress response?
how you respond to stress based on many factors
- social supports, environment, personality, health status
□ based on previous experiences
What are stressors?
the cause
physical, psychosocial, environmental
- change, pressures, job/school expectations, conflict, low self-efficacy/control, major life events, noise, poor living conditions, natural disasters
What are rhe two types of stress - based on perception?
eustress and distress
Eustress?
positive stress
▪ perceived as good - potential to result in positive change
- e.g. getting married, new home, starting a new job
Distress?
negative stress
▪ perceived as bad - potential to result in negative change
- e.g. financial problems, illness, loss of a loved one
body does not distinguish: eustress vs. distress
some evidence that your beliefs about stress can regulate health effects - increase resilience
Physical signs and symptoms of stress?
sweaty palms
Shortness of breath
nervous, rapid, shaky speech
dry throat/mouth
trembling hands
nervous mannerisms
heart palpitations
Gt upset/frequent urination
Headaches
sleep disturbance
chronic fatigue
changes in appetite
Congnitive and emotional signs and symptoms of stress?
decreased concentration, irritability, mood swings difficulty with classes, relationship challenges
wide range of behavioral responses
What are stress and illness pathways?
Short-term stress response is advantageous
□ but when activated too often, too long…..direct effect on health, interactive effect on health, changes in health behaviour?
Direct effect on Health?
stress produces physiological, psychological changes promoting development of illness
Interactive effect on Health?
stress interacts with pre-existing physical and psychological vulnerabilities
Changes in Health Behaviour?
stress may alter our lifestyle choices
▪ promote negative health behaviors (e.g. alcohol, poor eating)
What are hardy individuals?
possess a variety of effective coping skills to respond to change effectively
□ high sense of control over their life
□ strong sense of commitment to self, job, etc…high self-esteem, ability to say NO
□ acceptance of challenges, change
living with uncertainty
□ healthy lifestyle choices, connected to others
hardiness - buffer in stress-illness relationship
Resilience: adapting well in the face of adversity, trauma, tragedy, threats, significant stress (APA, 2020)
Less stress vs More stress?
Less: meh, you got my attention
Neutral point: Rocking it
More: starting to freak out, crash and burn
What are some negative methods to cope with stress?
negative dependency behaviors
smoking, excessive drinking
withdrawal from stressor
attack – direct confrontation
anger & aggression
these methods may be effective short term
…..but may ultimately produce additional stress
Lifestyle management : effective, supportive of health
Stress can lead to?
stress: “condition of prolonged arousal”
□ cause the body to wear down over time - “allostatic load”
↑ risk of CVD, decrease immune function, anxiety, depression
What is homeostatsis?
state of physical, mental balance in which all of the body’s systems function smoothly
□ physiological and psychological equilibrium
- perceived stress → adaptive response
attempt to restore homeostasis
What are adaptive responses?
highly individual
vary stressor to stressor, within individuals over time
What are the 3 stages of resistance to stress?
alaram, resistance, exchaustion
Alarm phase?
homeostasis is disrupted
sympathetic nervous system (SNS) prepares for “fight or flight”
□ releases epinephrine
increase HR, BP, respiration, blood sugar, dilates pupils
releases ACTH → release of cortisol
increases blood sugar
endorphins → relieve pain
Resistance phase?
body reacts to stressor to regain homeostasis
parasympathetic nervous system (PNS)
□ Shows systems stimulated by stress response
What are some body reactions to stressors to regain homeostatis?
more blood goes to brain
hearing ability increases
urine production decreases
muscles tense
blood clothing ability increases
body cells realse energy faster
heart rate and blood preassure increase
digestive system slows blood supply and is diverted to more critical areas
Exchausation phase?
energy used for stress response is depleted
□ Short term stress - energy is replenished
Chronic stress depletes adaptive energy stores and may lead to burnout or serious illness
How do all these stages work together?
stage 1: Alarm - a stressor is perceived. slight drop in homeostatis occurs as the mind and body temporaily lose balance
stage 2: Resistance - adaptation resources are mobilized to combat stressor. endocrine system comes into play.
Stage 3: Exhaustaion - adptation enegry stores are depleted. Replenish them, and the body will return to homeostatic state
What is stress managemnt?
Find the level of stress that allows us to function as productive and happy individuals
Factors involved in stress management?
share feelings
music
laugh
exercise
sleep
meditation
yoga
nature
time managment
What are some Social / Emotional Strategies?
Self talk, foster positive self-esteem
realistic expectations, worry constructively
Laugh and cry: releases endorphins, stimulates
Relaxation:
meaningful relationships: intimacy, social support
Behavioural strategies?
healthy foods, exercise, yoga
Relaxation techniques?
meditation, massage
What is Progressive Muscular Relaxation?
technique used to induce nerve-muscle relaxation
□ systematic contraction muscles or muscle group followed by relaxation
* purpose of contraction phase? □ helps you to recognize muscular tension □ induces relaxation on release
What is porgressive msucular relaxation treatment of?
tension headaches, migraines, backaches, depression, anxiety, insomnia
What is time management?
time inventory
know yourself - plan accordingly
□ become aware of your own time
de-clutter your workspaces
prioritize your tasks - “to do list”
avoid interruptions - go “unplugged”
avoid committing
What is Adequate Sleep?
- Key factor in physical and psychosocial health
Many do not get adequate sleep
□ Common problem among students
More common in women
What is sleep deprivation?
Tired, irritable, decreased concentration and memory, impaired reasoning and judgement increased mood disorders
increased risk of obesity, illness an accidents, decreased performance
Pain sensitivity? Emotional empathy?
What is the sleep requirement?
Highly individual, varies across the lifecycle
- Adults: 7-9 hours (SleepFoundation.org, Mayo Clinic: 2020)
Sleep duration regulated by circadian rhythms
melatonin
How much sleep do you really need?
Both Quantity and Quality of sleep matter
Tips for adequate sleep?
regular sleep schedule
dark, quiet sleep environment
calm activities before bedtime
healthy eating regular exercise
limit caffeine and alcohol
What is Technostress?
“personal stress generated by a reliance on technological
devices…a panicky feeling when they fail…constant stimulation?
· challenge - forced “multi-tasking”, distraction
□ technology overload
- initiates stress response
smart phones, laptops, iPads
□ email. internet. Facebook. Twitter, computer applications
How do we manage technostress
get outside, - leave technology behind
become tech aware - track time
focus on a single task
regular back up, expect change
The dimension that includes a person’s ability to respond appropriately to upsetting events and to express feelings in appropriate ways is the __________ dimension of psychological health.
emotional health
What are some strategies a person can implement to enhance happiness?
working on strengthening current relationships and being open to new ones
spending more time doing the things that already bring happiness
appreciating the small things in everyday life
Which of the following correctly describes a mood disorder?
feeling extreme fatigue and irritability during the fall and winter months
Identify preventative actions you could take if someone displays warning signs of suicide?
Tell other important people in the person’s life about what you observed or heard.
Accompany the person to campus or community resources, or help the person call a suicide hotline.
Which is not a possible treatment therapy for psychological problems?
muscle stimulation therapy
Which of the following is the preferred method of treatment for seasonal affective disorder?
light therapy
The base of Maslow’s pyramid consists of __________.
food, water, exercise, sleep, and sexual expression
Self-esteem is part of which level of Maslow’s hierarchy of needs?
esteem needs
Jane has enough food and water and good relationships with her friends and family. When Jane comes home at night, she is constantly looking over her shoulder. She has five locks on her door and is often woken up by the sound of gunshots. What is the first level of Maslow’s hierarchy NOT being met in Jane’s life?
security needs
What is Maslow’s Pyramid?
base to top:
Physiological need - air, water, food, shelter, sleep, reproduction, clothing
Safety needs - personal security, employment, resources, health, property
Love and belonging - friendhsip, iitmacy, family , sense of connection
Esteem - respect, selfesteem, status, recongition, strength, freedom
Self-acutulization - desire to become the most one can be
If someone you know threatens suicide, which of the following is NOT a recommended action to take?
Leave the person alone.
Which of the following health professionals is authorized to prescribe medications and may have admitting privileges at a local hospital?
psychiatrist
According to Maslow’s hierarchy of needs, which of the following is required to satisfy a human being’s most basic need?
food and water
The aspect of psychological health that includes interactions with others and the ability to adapt to various situations is known as __________.
social health
Psychological health does NOT include which of the following dimensions of health?
environmental
An acute anxiety reaction that brings on an intense physical reaction (often for unknown reasons) is known as
a panic attack
This type of therapy focuses on the impact of thoughts and ideas on one’s feelings and behavior.
cognitive therapy
The two phrases correspond with which dimension of health?
“When I have a problem, I try to develop rational strategies to solve it.”
“I’m currently enrolled in a computer science class. Although it is not required for araduaton. It assists me in analyzing, organizing, and using information effectively.”
mental health
The two phrases correspond with which dimension of health?
“I’m very upset with my roommate. Whenever we have a disagreement, she storms out of the room, shouts at the tops of her lungs, and slams the door instead of communicating her feelings in an appropriate manner.”
“Practicing yoga helped me get my feelings under control, and I don’t allow my moods to overpower me
anymore.”
Emotional health
The two phrases correspond with which dimension of health?
“Although I really try, I can’t seem to form meaningful, lasting relationships In the last semester, I’ve dated five different people, and the relationships ended badly.”
“It is extremely important for me to set aside a few hours per week to spend with my friends, regardless of how busy I am.”
social health
The two phrases correspond with which dimension of health?
“I grew up in a very religious family, but stopped practicing religion when I started college, as a way of rebellion I guess. However, after a few months I started to pray again. Praying gives me a sense of purpose and a connection to a higher power.”
“Since I’ve started meditating regularly, I feel more at peace and more connected to other people and
the world in general.”
spirtual health
There are a number of risk factors and possible warning signs of suicide that you should recognize so that you can take action to assist someone who is contemplating suicide. From the list below, choose all of the statements that accurately describe suicide statistics, risk factors, and warning signs of suicide.
If in doubt, you can ask the person directly if he is thinking of hurting or killing himself.
Most people who attempt suicide do not really want to die, but rather see death as the only way out of an impossible situation.
Men are half as likely as women to suffer from this disorder.
Symptoms include sadness and despair.
Are symptoms of which disorder?
depression
Irrational behaviors must consume more than 1 hour per day and disrupt normal, everyday activities.
Persons feel compelled to perform rituals repeatedly.
Are symptoms of which disorder?
OCD
People may develop this disorder as a delayed response to witnessing or experlencing a traumatic event.
Symptoms include flashbacks and nightmares.
Are symptoms of which disorder?
PTSD
Symptoms include hallucinations and illogical speech.
This disorder is a mental illness with a biological origin, possibly brain damage during fetal development.
Are symptoms of which disorder?
Schizophrenia
The presence of unwanted thoughts and the need to perform certain rituals suggests a
diagnosis of
obsessive compulsive disorder
Your friend is very sad and you are concerned that that she is contemplating suicide. Your
appropriate first response is to:
ask her if she is thinking of hurting herself
Which of the following situations describes distress:
caregiving for a terminally ill family member
thinking someone has broken into your house
