UTPB UNIV 1001 Freshmen Seminar Chapter 9

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UTPB UNIV 1001Freshmen Seminar Chapter 9

• Personal Wellness
• Taking Care of Yourself

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U.S. Dietary Guidelines for Americans

• 1. Eat a variety of foods.
• 2. Maintain a healthy weight.
• 3. Choose a diet low in fat and cholesterol.
• 4. Choose a diet with plenty of vegetables,
  fruits, and grain products.
• 5. Use sugars in moderation.
• 6. Use salt and sodium only in moderation.
• 7. If you drink alcoholic beverages, do so in
  moderation.

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Eating Right

• Maintaining Balance
• Eating in Moderation
• Scheduling When You Eat
• Late eating interferes with sleep
• Delayed eating results in overeating

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Watching Your Weight

• Possible reasons for overeating
• Comfort
• Boredom, frustration, or worry
• clean your plate
• Food is free or cheap
• Everyone else is eating
• To please hostess or host

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Exercising

• Types of exercise
• Cardiovascular training
• Strength training
• Flexibility training
• Cross training

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Making Exercise a Priority

• Walk around campus.
• Take dance, aerobics, martial arts,
  or yoga classes.
• Choose the stairs.
• Use exercise tapes at home.
• Do strenuous chores.
• Play team recreational sports.
• Use home exercise equipment.
• Work out with a friend.

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Sleep

• Inadequate sleep results in
• Poor concentration
• Irritability
• Lack of body maintenance

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Barriers to a good nights sleep

• Worry
• Write down concerns and them put them out of
  mind
• Noise
• Try earplugs or playing relaxing music
• Needs of others
• Perhaps share responsibility with others.

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Tips for Quality Sleep

• Reduce consumption of alcohol and caffeine
• Exercise regularly (but not late)
• Wind down. Complete tasks an hour or more before
  you sleep.
• Establish a comfortable sleeping environment.
• little or no light
• quiet or relaxing sound

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Stress

• Positive Effects
• Increased energy and motivation
• Heightened awareness and performance
• Negative Effects
• Change in appetite
• Body aches and vulnerability to illness
• Depression, anxiety, and lack of focus

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Managing Stress

• Keep your promises to yourself and others.
• Set reasonable, manageable goals.
• Break jobs into smaller pieces.
• Avoid procrastination.
• Be thorough.
• Set boundaries and learn to say no.
• Exercise, eat right, and get adequate sleep.
• Do something relaxing.
• Change your surroundings.
• Think critically.

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Emotional Disorders

• Depression
• Sadness, fatigue, and worry
• Treatable, common (10 of people)
• Help available at school counseling center
• Post-Traumatic Stress Disorder
• Reaction to violence, abuse, rape, natural
  disasters
• Professional help important
• Eating Disorders
• Anorexia nervosa - self starvation
• Bulimia - binge/purge
• Binge eating

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Alcohol and other drug abuse

• Costs employers 40 billion a years
• Binge drinking - 40 of students
• Miss classes or work
• Have hangover and become depressed
• Unsafe sex
• Become aggressive
• Illegal drugs
• 31.4 of college students have used illegal
  drugs
• Injure reputation, student status, or your
  employment

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Quitting Tobacco Use

• Nicotine patch or gum
• Get support
• health-care provider
• Quit smoking program
• support group
• friends and family
• Avoid situations that cause you to want to smoke
• Find other ways to lower stress
• Set goals. Set a quit date and tell friends and
  family.

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Self-Test

• Figure 9-3 page 248
• Facing Addiction
• Counseling and medical care
• Detoxification centers
• Support groups

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Sex and Critical Thinking

• Do I feel ready?
• Is this the right person/moment/situation?
• Do I have what I need to prevent pregnancy and
  exposure to STDs?
• Does this person truly care for me?
• Is this what I really want? Does it fit with my
  values?
• Will this enhance our emotional relationship or
  cause problems later?

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Birth Control

• Table 9-4 Methods of Birth ControlPage 252

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Sexually Transmitted Diseases

• Table 9-5 page 254
• HIV and AIDS
• HIV is the virus
• AIDS is a group of symptoms
• Disarms the bodys immune system
• Is fastest growing among heterosexuals
• Transmitted through body fluids and blood

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Sexual Harassment

• Facts
• Pressure for sexual activity in exchange for
  something (for example a job)
• Hostile environment cause by sexual remarks or
  behavior
• How to cope
• Talk to the person doing the harassment, if
  reasonable, or another authority

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Rape and Date Rape

• Any sexual act by a person against another
  persons will is defined as rape
• Date rape and acquaintance rape a problem on
  campuses
• 3/4 of attackers known
• Half at home or within one mile of home
• How to cope
• Get medical attention immediately
• Find a trained counselor

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Domestic Abuse

• Facts
• 4 million women abused by husbands or boyfriends
  last year
• Abuser is sometimes a women
• Crimes punishable by law
• Ways to avoid sexual abuse
  Table 9-6 page 259

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