1
Q
study-life balance importance
A
a richer world experience will inform your daily life, your work and strengthen your understanding of the world
2
Q
what is the impact of over-studying on well-being and mental health?
A
- negative impact on relationships with family, friends and partners
- may interfere with your ability to fulfill other non-study related obligations and interests
- may increase likelihood of unhealthy behaviours such as smoking, excessive alcohol or drug use, unhealthy eating, loneliness and isolation, anxiety and depression
3
Q
melancholy
A
feeling os sadness, typically with no obvious cause
4
Q
why are students likely to experience melancholy?
A
- live a sedentary solitary life - free from bodily exercises
- overmuch study
5
Q
the benefits of getting the balance of study-life right?
A
- health and absences (reduces stress and worry)
- efficiency
- engagement (greater interest in courses, lectures and relationships)
- focus and concentration (mindfulness)
- academic success (improves learning efficiency and productivity)
6
Q
components of the wheel of life
A
- physical environment
- academic/performance
- finances
- health
- family and friends
- relationships/love
- personal growth
- recreation, culture, and hobbies
7
Q
Tips for study-life balance
A
- plan a schedule
- set goals
- make friends
- know your limits
- look after yourself
8
Q
connectedness
A
a personal sense of belonging
- important to well-being
9
Q
types of connections
A
- the natural world
- meaningful values
- meaningful work
- culture and heritage
- other people
10
Q
the natural world connections
A
refers to all of the animals, plants and other things existing in nature that are not made or caused by people
- gardening, hiking, sightseeing, etc.
11
Q
meaningful values connections
A
refers to faith-based activities, and activities that reflect importance with family and/or personal values
12
Q
meaningful work connections
A
refer to work, hobbies, volunteering, or passion projects
13
Q
culture and heritage connections
A
- celebrating traditions
- cultural holidays
- relating to people and places from your past
14
Q
why are adolescents so susceptible to peer influence?
A
adolescence might be particularly sensitive to peer rejection (hyper-sensitive to social exclusion)
- have an increased need to affiliate with their peer group and go along with their friends
15
Q
social connectedness
A
someone’s subjective experience of feeling understood and connected to others
16
Q
positive benefits of participating in social connectedness
A
- improved quality of life
- boost mental health
- increased life expectancy (impacts physical health)
- decrease risk of suicide
- build more inclusive learning communities
17
Q
mental health benefits of friendships
A
- increased feeling of belonging, purpose
- increased levels of happiness
- reduced levels of stress
- improved self-worth and confidence
18
Q
forming healthy relationships
A
- requires time and effort
- means opening up and actively listening
- relationships can change over the course of your life (some long some short)
- always a purpose
19
Q
Loneliness
A
stems from a lack or reduced feeling of social connectedness
- can happen to anyone, especially during losses or transition
- can happen even when surrounded by others (ex. lecture hall)
20
Q
simple definition of loneliness
A
unpleasant feeling when your social needs are not being met
- often accompanied by desire for social connectedness
- can negatively affect your mental health and physical health
21
Q
effects of loneliness
A
- increased cortisol (lead to depression or heart attack)
- increased sleep disturbances
- reduced activity (less physical activity)
- increased risk of heart disease (24% increase risk)
- challenge immune system (compromises health)
***risk factor for mortality
22
Q
important contributors to self-harm
A
- social exclusion
- lack of social connectedness
- loneliness
- substance misuse
- psychological distress and hopelessness
- academic failures
23
Q
what are the loneliest group in the US in 2018
A
people between the ages of 18 to 22
- reported more health issues than older people
24
Q
social media and lonelieness
A
no significant difference in loneliness scores between those who reported heavy use of social media and those who never use social media
25
predictors of loneliness
- in-person interactions
- physical and mental wellness
- life balance
25
3 types of loneliness
1. situational loneliness
2. developmental loneliness
3. internal loneliness
26
situational loneliness
when unpleasant events or circumstances cause us to retract from society
27
developmental loneliness
can hinder our capacity to balance individualism and intimacy
- developmental disorders such as schizophrenia can cause these
28
internal loneliness
self-perception of worthlessness intensifies the feeling of being alone
29
impact of loneliness on sleep
loneliness interrupts sleep patterns which can effect cognitive development
30
low social interactions and the brain
low social interactions = less dopamine = less feeling good
31
social prescribing
holistic approach to health and mental health supporting non-clinical community based activities to improve social connectedness, reduce loneliness and optimize well-being
32
loneliness vs social isolation
loneliness: unpleasant feeling that accompanies the perception that one's social needs are not met by the quantity or quality of ones social connection
ex. not feeling involved in a group
social isolation: objective measurement of number of people you interact with - lack of quantity of social connections
ex. only seeing people living on your floor
33
terms people use when explaining loneliness
- cold
- empty
- physical lack
34
what do people want to do when they are lonely and isolated?
take a hot back and have a hot meal
- things that make people feel less lonely
35
physical impacts of prolonged isolation
poorer health and substance abuse, which in turn negatively impacts health further and increases risk of disease
36
emotional impacts of prolonged isolation
- reduced confidence
- feelings of diminished self-worth, despair, depression, worthlessness and self-harm
***one of strongest predictors of depression in later life
37
cognitive impacts of prolonged isolation
shortened attention span or forgetfulness as they may not see any reason or opportunity to remain aware and alert
38
recreation
"re-creating" themselves
- refreshment by means of some pastime, agreeable exercise or the like
- a pastime, diversion, exercise, or other resource affording relaxation and enjoyment
39
2 types of attention
1. directed attention
2. involuntary attention
40
directed attention
form of focused attention that requires great effort to remain on task and process information
- mentally demanding, as more appealing external information must be blocked out
ex. driving in heavy traffic, study, computer work, phone calls at work, etc.
41
involuntary attention (fascination)
effortless
- held when the subject is interesting and automatically holds your attention
- pleasurable way of processing environmental information - comes at no cost to the human in a way of tiredness
ex. watching animals, looking at nature scenes or water, watching sports or listening to music
42
Directed Attention Fatigue (DAF)
refers to neuropsychological phenomenon indicating overuse of the brain's inhibitory system necessary for maintaining focused attention (studying)
43
impacts of DAF
- input deficits
- thinking problems
- behaviour
- executive functioning
- emotions
- worrying and rumination
44
input deficits effected by DAF
can result in misinterpretation and/or failure to notice social cues
45
thinking problems from DAF
- restlessness
- confusion
- forgetfulness
46
behaviour effected by DAF
may cause an individual to act impulsively or recklessly (acting before thinking)
47
executive functioning effected by DAF
reduced ability to plan and make good decisions
48
emotions effected by DAF
short-temper and have feelings of unpleasantness
49
worrying and rumination caused by DAF
makes it easier to worry and overthink (which exacerbates stress)
50
methods to promote attentional recovery (restore attention)
- engage in positive activities you find absorbing (cooking, exercise, music)
- clearing the mind of internal distractions
- take short breaks from directed attention tasks
- get good quality sleep
- allow the mind to wander freely (exercising, get out in nature, art gallery)
51
Attention Restoration Theory
suggests that you think better (or restore your attention) when you spend time in or connecting with nature
- feel restored mentally when immersing oneself in a restorative environment
52
different categories of recreation
1. exercise
2. nature
3. cultural and heritage activities
53
how many people die around the world each year due to physical inactivity?
3.3 million
- 4th leading cause of mortality
54
cost of inactivity in UK
over 8 billion
54
cost of inactivity in Canada
$6.8 billion per year
55
Exercise and endorphins
when you exercise, it releases chemicals called endorphins
- endorphins connect with receptors throughout the brain and body
- endorphins make it easy for us to power through intense workouts and give us satisfaction
56
endorphins in the brain
associated with triggering positive and happy feelings and reducing sensitivity to pain
57
benefits of physical exercise
1. positive emotion
2. unity of body and mind
3. heightened self-esteem (sense of accomplishment and confidence)
4. leisure (reduces stress)
5. problem-focused coping
58
physical activity and position emotions
PA enhances positive emotions such as pleasure, vigour, energy
- decreases anxiety, tension, tiredness and anger
- PA releases endorphins with promote happiness, improves concentration and boosts immune system
59
Active leisure
improves well-being and life satisfactions, compared to passive leisure (TV or music)
- students who engage in PA are more likely to engage in other health behaviours such as healthy eating, avoiding unhealthy foods and improved sleep
60
PA and problem-focused coping
PA contributed to effective coping by enhancing better problem-focused coping derived from positive emotion
- seeking information to tackle problems rather than emotion-focused coping (blaming, avoiding, denying)
61
what endorphin enhances and regulates positive moods
serotonin
62
benefits of PA
- better sleep quality
- reduced stress
- increased happiness and positive mood
- clear mind
- reduce anxiety
- climate (reduced cars)
63
benefits of community-based exercise
- connection
- feelings of belonging
- reduced feelings of loneliness and isolation
- being present
- feelings of being valued and respected
- increased self-esteem
- helping others
64
nature and well-being
being in touch with nature is beneficial for both physical and mental health
- reduces chronic stress, reduces obesity, improves concentration
-shown to reduce stress within minutes
65
4 results of individuals increasing contact with environments rich in wildlife
1. physical health (due to increased PA)
2. stress and anxiety
3. emotional regulation (increased positive mood and self-esteem)
4. social life
66
nature connectedness
a positive relationship with nature where you feel like you belong to a wider community or natural family
- helps us feel good and function well
- higher nature connectedness = happier, more satisfied with life and less anxious
- increases energy, grow and have improved body image
67
ways to incorporate nature inside
- keep plants in your home
- have photos of nature
- use landscape as screensaver
- having morning coffee by your window or on patio
- watch nature show
- take 5 minutes to meditate to sound of ocean or rainstorm
68
ways to incorporate nature outside
- take laptop outside and do work
- allow yourself 5 minutes to walk outside
- going outside on coffee and/or lunch break
69
green space
key role to play in the drive to increase levels of PA
70
culture
refers to the characteristics and knowledge of a particular group of people
- encompasses language, religion, cuisine, social habits, music, art and more
- cultural activities can be good for your well-being
71
benefits of engaging in cultural pursuits
works like a natural antidepressant by improving mood
72
GLAM student lifestyle
G: galleries
L: libraries
A: arts
M: museums
73
benefits of living the GLAM lifestyle
1. longevity - aid our recovery and support longer lives better lived
2. resiliency
3. community connectedness - help reduce pressure on and dave money in health service and social care
73
prescribing culture
allows individuals to take a more holistic approach to health and well-being and encourage ownership and self-management of health
- benefits mental well-being, helps feel connected
74
3 programs involved with the Prescribe Culture Initiative
1. National Gallery, London
2. Shangri La Museum, Hawaii
3. Parliament Hill, Ottawa, Canada
75
Art
delivers nourishment for our soul
- lifts our spirits and keeps us sane
- helps us make meaning from our lives, and to make meaning is to make us feel better
76
Benefits of listening to music
music releases a chemical in the brain that sets good moods
- releases dopamine
- dopamine is found to be 9% higher when people were listening to music they enjoyed
- music selectively activated brain structures associated with positive mood, emotion regulation, attention and memory in ways that promote beneficial changes
77
dopamine
increases in response to other stimuli such as food and money and love
78
reading and writing
reset the mind and relax the body
- writing or journaling about an emotional topic lowered people's cortisol levels, leading to better sleep and improvement in mood
79
cortisol
stress hormone that can be harmful to the immune system, with prolonged high levels linked to poor physical health
80
cultural heritage
implies a shared bond, our belonging to a community
- represents our history and our identity, our bond to the past, to our present and the future
81
benefits of cultural heritage
increased social cohesion and a greater sense of identity to improved well-being and better learning and skills outcomes
82
prescribe culture
a well-being and mental health initiative run by the University of Edinburgh Museums Services
- heritage-based and non-clinical
- proactively engaging with the concept of social prescribing
83
social prescribing
approach for connecting people with non-medical resources to help with the health problems they are experiencing
84
what does social prescribing involve?
the referral of patients to local, non-clinical services such as museums, galleries, book clubs, film clubs, exercise centers, etc. to improve health and well-being
85
benefits of social prescribing
- improve health and well-being
- reduce workload for healthcare professionals
- reduce demand on secondary care service
- gives people more choice or control over their lives and an improves sense of belonging
IDIS 199
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