Health, Wellness, Energy

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Health, Wellness, Energy Stress Management

• Mike Walker
• UNIV1011 University Success
• February 5, 2003

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Todays Agenda

• overpacked

• Some changes to Course Syllabus Seminar
  Timetable
• Oral Presentation Topic Selection form
• due next Monday, February 10
• Myers-Briggs Type Indicator Forms
• due next Wednesday, February 12
• College Readjustment Rating Scale
• Lecture activities
• More activity - if time permits

3
Reminder

• Midterm
• next
• Wednesday, February 12

4
Last week Reading

• Major Concepts
• Reading rates purposes
• Purpose principles of study reading
• Methods of study reading
• SQ3R
• Muscle Reading
• SQRW
• Applying a note taking system to reading
• Using resources print online

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H.W.E. S. Major Concepts

• Stress
• Is stress a bad thing?
• Strategies to deal with negative stresses.
• Energy
• Is school work?
• Strategies to maintain that edge energize your
  body your mind.
• Health Wellness
• How healthy are you?
• Strategies to evaluate maintain balance in your
  life.
• Strategies from Canada's Food Physical Activity
  guides.

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Mikes reflection am I giving the wrong
message?!?

• Ive condensed two classes into one
• We had too much business to start the class
• Therefore, Ive eliminated many activities
• Teachable Moment
• an example of how we forget about ourselves?

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Is STRESS bad?

• Stress drives our basic needs
• remember Maslows Hierarchy
• remember the reptilian brain?
• stress encourages us to care for and protect
  ourselves
• therefore, some amount of stress is motivating
• Too much stress can cause dis-ease
• or
• disease

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image sourcehttp//www.psywww.com/mtsite/smoptstr
.html
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image sourcehttp//www.psywww.com/mtsite/smoptstr
.html
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How Stressed are You?

• College Readjustment Rating Scale
• handout activity
• Interpreting the Scale
• 300 points or higher high health risk
• 150-300 points 50-50 chance of serious health
  change within two years
• 150 and below 1 in 3 chance of serious health
  change
• we all handle stress differently this may not
  hold true for all

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How to Cope

• Stress Reduction and Energizing Techniques

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Reduce Stress - Problem Solve

• Problem-solving technique to deal with persistent
  distraction
• Move away from where you are studying
• Decide what is the concern
• Look at why it is difficult to make a
  choice/resolve
• List the pros and cons of the possible solutions
• Consider whether you can decide on your own or if
  you need to consult with others
• Plan when and how you will deal with it
• Note this down and return to your studying
• Conflict Management (text book, page 302)
• seven steps

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Reduce Stress - Breathe

• brain-2 of body weight uses 20 of O2
• most breathe too rapidly and shallowly
• 15 to 20 times per min. - 1/6 lung capacity
• train for 5 to 6 calm, full breaths per minute
  (Study Smarter, Not Harder, p.40)
• increase general health
• improved alertness
• enhanced immune system
• reduced anxiety
• better concentration
• activity and handout

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Reduce Stress - Relax Muscles

• stress puts strain on muscles
• robs you of energy, causes dis-ease
• clench jaw - tension headache
• neck and shoulder - neck/upper back pain
• sitting forward - lower back pain
• muscle awareness is a good practice
• activity - Relaxation Allan Hirsh
• handout

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Reduce Stress - Visualize

• direct correlation between activated memories and
  physical body
• memories of fear, anxiety or pain or of success,
  joy and peace will affect, in negative or
  positive ways
• heart rate
• skin temperature
• brain wave patterns
• handout

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Reduce Stress Reframe

• avoid the nagging voice of doubt
• practice positive self-talk - Affirmations
• I can learn anything
• I will be prepared and confident for every exam
• I am a powerful learner
• I am relaxed and alert and ready to learn
• There is nothing I cant learn and master
• I have genius potential
• With practice, I will always get better
• (Study Smarter, Not Harder, p.51)
• Attitudes, affirmations visualizations, pp.
  364-5

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Reduce Stress - Listen (Music)

• Dr. Georgi Lozanov, Bulgarian neuroscientist
  believes certain music breaks down the mental
  blocks to learning by
• relaxing the student and harmonizing
• brain wave patterns
• heart rhythms
• electro-chemical functions
• of Western music he found only Baroque music
  enhances learning
• however, many types of music can stimulate or
  relax us, cheer or depress us, etc.

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Energize - Eat well

• Eat for the body and the mind
• Balance in diet proteins, complex carbs,
  essential fatty acids, roughage, vitamins and
  minerals - less refined the better
• Food as a drug - avoid self-medication
• simple carbohydrates (strategic use)
• stimulants coffee, cola, chocolate
• What about supplements?
• vitamins, minerals, herbals, etc.

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Food Supplements Advice ?

• Be careful about reading health books.
• You may die of a misprint.
• --Mark Twain
• Handout Canadas Food Guide

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Energize - Exercise regularly

• Exercise can
• help us process food and oxygen more efficiently
• release endorphins which help fight depression
• increase our stamina
• reduce tension and stress
• Handout Physical Activity Guide

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Energize - Sleep well

• A good nights sleep will
• relax, refresh, and repair the body
• refresh the mind - REM sleep
• reduce mental stress - dreams
• Naps arent just for kindergarten

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Deal with Test Anxiety

• Physical strategies
• deep breathing
• body scan
• tense and relax
• exercise
• eat well
• sleep well
• take breaks allow time for relaxation

• Mental strategies
• yell STOP
• daydream (vacation)
• visualize success
• guided imagery
• focus
• praise yourself
• think positively
• consider the worst

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Health from the text . . . Chapter 11

• Care of Your Machine
• Fuel it
• Move it
• Rest it
• Observe it
• Protect it

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Seven dietary guidelines

• Eat a variety of food from the four food groups
• Maintain a healthy weight
• Choose lover fat foods more often
• Choose a diet with plenty of vegetables, fruits,
  and grain products
• Use sugars in moderation
• Use salt and sodium in moderation
• If you drink alcoholic beverages, do so in
  moderation
• Two key words
• variety moderation

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Food 1000s of Recipes

• Chatelaine Recipes
• http//recipes.chatelaine.com/
• Cookbooks Online
• www.cookbooks.com/recpg.htm
• AllRecipes.com
• http//allrecipes.com/directory/
• Food Network Canada
• www.foodtv.ca/recipes/

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Wellness encompasses all

• Holistic Health Appraisal
• What did you think of the inventory?
• What did you think of your results?
• Do you think it was helpful?
• Keep this and use it as a wellness monitor - - go
  back to it periodically as a self-check,
  self-evaluation tool
• Handout 2nd copy
• Wellness Tips from a Dog

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Online Health Wellness Resources

• Wellness Inventory
• http//admin.acadiau.ca/affairs/wellnessinventory.
  html
• McMaster Health Wellness Links
• http//www-hsl.mcmaster.ca/tomflem/well.html
• Health Canada - Healthy Living Site
• http//www.hc-sc.gc.ca/english/lifestyles/index.h
  tml

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Wellness Acadia University Site
http//admin.acadiau.ca/affairs/wellness/wellness.
htm
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Balance and Paradox

• Power Process 5 - I create it all
• take responsibility - (response ability)
• do not resign yourself to barriers or
  disappointment - be proactive - take action
• Power Process 11 - Surrender
• releasing control to what you cannot change
• still not resignation, but not taking blame

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Keeping Perspective Your Legacy?
Which would you rather see on your tombstone?

• Good employee
• Excellent student
• Valued taxpayer

• Wise and caring parent
• Loving spouse
• Faithful friend

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Mikes advice

• Practice extreme self-care

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Final thought . . .

• The secret to happy living is
• not to do what you like
• but to like what you do.

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Your tips

• Reminder
• Midterm
• Wednesday, February 12, 2003