IDIS 199 > Module 4 > Flashcards

Module 4 Flashcards

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1
Q

how long are students expected to spend studying per week

A

30-35 hrs

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2
Q

allocating time to rest is just as important as

A

studying or exercising

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3
Q

Impact of over studying

A

can have negative impacts on relationships, and interfere with ability to fulfill other non studying related obligations and interests

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4
Q

overstudying can increase the likelihood of

A

unhealthy behaviours, such as smoking, alcohol use, drug use, unhealthy eating, loneliness and isolation, anxiety and/or depressive symptoms, and possibly increase risk of hopelessness and self harm

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5
Q

Melancholy

A

older term for clinical depression

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6
Q

one of the causes of melancholy

A

overmuch study

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7
Q

health benefits of achieving a healthy study-life balance

A
  1. Health & Absences: reduce worry and stress
  2. Efficiency: healthy balance improves efficiency during the allotted stud hours
  3. Engagement: greater connection and interest in courses, lectures and relationships
  4. Focus and Concentration: facilitates attention on the task and staying mindful
  5. academic success: improved learning efficiency and productivity
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8
Q

Common interests/priorities other than studying

A

-health and wellness
-family and friends
-recreation and hobbies
-career
-socializing
-culture
-community involvement
-financial security
-personal development

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9
Q

Wheel of life

A

help assess how your time is spent

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10
Q

Self reflection question: Balance

A

how would you like your life to look? what are the biggest differences?

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11
Q

Self reflection question: overload

A

what areas are you spending too much time on and what areas could benefit from more time?

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12
Q

Self reflection question: Time on self and others

A

are you spending enough time on activities that support your own mental health? Are you taking enough time to connect with others?

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13
Q

Self reflection question: Changes to Make

A

what areas on your wheel would you most like to change and why?

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14
Q

Steps to better balance

A
  1. reflect on what area of your life needs more attention
  2. Make a plan and break it down
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15
Q

Good Universities Guide: Tips for balancing life and study

A
  • plan a schedule
  • set goals
  • make friends
  • know your limits
  • look after yourslef
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16
Q

compassionate campuses

A

working hard to ensure institutions are inclusive and kind learning communities

ex. inclusive learning modules, flexible assessment, tackling stigma

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17
Q

connectedness

A

a personal sense of belonging

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18
Q

personally meaningful connections can be made on the basis of your

A

world view, environment, values, relationships, work and recreational interests

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19
Q

types of connections

A
  • to other people
  • to the natural world (animals, plants etc)
  • meaningful values ( faith-based activities)
  • meaningful work (work, hobbies, volunteering or passion projects)
  • culture and heritage (traditions, cultural holidays, relating to people and places from your past)
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20
Q

connections can be

A

physical, mental, emotional, or a combination and they will differ for everyone

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21
Q

drive for connection sometimes

A

rakes precedence and influences our decision making and risk taking

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22
Q

socially influenced risk perception for people ages 12 to 14

A

more influenced by people their own age rather than adults

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23
Q

benefits of social connectedness

A

-improved QoL
-Boost mental health
-Increased life expectancy
-Decrease risk of suicide
-build more inclusive learning communities

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24
Q

how does social connection boost mental health

A

increased feelings of belonging and purpose, increased happiness,, reduced stress, improved self worth and confidence

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25
how does social connection build more inclusive learning communities
compassion for self and for others; challenging the stigma and discrimination
26
healthy relationships require
time and effort
27
loneliness stems from
a lack or reduced feeling of social connectedness
28
loneliness definition
unpleasant feeling when your social needs are not being met, that accompanies the perception that social needs are not being met by the quality or quantity of ones social connections
29
negative impacts of loneliness
-increased cortisol -increased sleep disturbances -reduced activity -increase risk of heart disease -challenge immune system
30
consequences of loneliness increasing cortisol
depression, stroke or heart attack
31
lonelinest age aroup
18-22 **not due to social media
32
3 types of loneliness
situational, developmental and internal
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situtional loneliness
unpleasant events/ circumstances cause us to retract from society
34
developmental loneliness
hinder our capacity to balance individualism and intimacy
35
internal loneliness
self perception of worthlessness intensifies the feeling of being alone
36
social prescribing
a holistic approach to health and mental health supporting non-clinical community based activities to improve social connectedness
37
define social isolation
objective measurement of the number of people you interact with. the lack of QUANTITY of social connections
38
true or false: loneliness affected everyone the same
false
39
physical impacts of isolation
poor health and substance abuse, which in turn negatively impacts health further and increases the risk of disease
40
emotional impacts of isolation
reduced confidence, feelings of diminished self worth, despair, depression, worthlessness, and self-harm
41
what is one of the strongest predictors of depression in later life
social isolation
42
cognitive impacts of isolation
people in prolonged isolation may experience shortened attention span, forgetfulness, or remain aware and alert
43
two definitions of recreation
1. refreshement by means of some pastime, agreeable exercise or the like 2. a pastime, diversion or other resource affording relaxation and enjoyment
44
two types of attention
1. directed 2. involuntary
45
flow states involve what type of attention
involuntary
46
directed attention
- focused attention - requires effort to remain on task and process information - mentally demanding - more appealing external information must be blocked out
47
Involuntary attention
-fascination -effortless -held when subject is interesting and automatically holds attention -pleasurable way of processing environmental information and comes at no cost to the human in a way of tiredness
48
directed attention is
tiring
49
directed attention can lead to
directed attention fatigue
50
directed attention fatigue
neuropsychological phenomenon indicating overuse of the brains inhibitory system necessary for maintaining focused attention
51
areas negatively impacted by DAF
-input deficits -thinking problems -behaviour -executive functioning -emotions -worrying and rumination
52
input deficits from DAF
DAF can result from misinterpretation of and/or failure to notice social cues
53
Thinking problems from DAF
DAF can cause restlessness, confusion, and/or forgetfulness
54
Behaviour caused by DAF
DAF may cause someone to act impulsively or recklessly
55
causes of DAF on executive functioning
DAF may result in a reduced ability to plan and make good decisions
56
DAF caused worrying and rumination
DAF makes it easier to slip into worry and overthinking, which can cause stress
57
DAF caused emotions
DAF may cause someone to be short tempered and have feelings of unpleasantness
58
ways to recover from DAF
- engage in positive activities you find absorbing - clearing the mind of internal distractions and take short breaks from directed attention tasks - get good sleep - allowing the mind to wander freely
59
Attention Restoration Theory (Kaplan and Kaplan)
suggests that you think better (or restore your attention) when you spend time connecting with nature
60
expanded concept of attention restoration theory
feeling restores mentally when immersing oneself in a restorative environment (anything that gets you away from worries and stress and helps restore balance)
61
examples of activities that can restore attention (engage in involuntary attention)
- nature -creative tasks -kinaesthetic activities (dance, sport etc) -sensory/visual tasks (cooking, eating, music etc)
62
recreation is part of your
mental health and well being
63
how many ppl die due to physical inactivity
3.3 million
64
cost of inactivity in canada
6.8 billion
65
cost of physical inactivity in the UK
8 billion euros
66
what does exercise release
endorphins, release positive and happy feelings and decrease sensitivity to pain
67
physical exercise can
reduce stress, improve cognitive performance, boost immune system, improve concentration and enhance well being
68
5 key findings from physical exercise research
1. Positive emotion - enhance positive emotions like vigor, energy, pleasure, and decrease tension and tiredness 2. Unity of body and mind - improved well being and satisfaction and more likely to engage in other healthy behaviours 3. Heightened Self-esteem - fulfillment 4. Leisure - enhance stress coping as control over spare time 5. Problem-focused coping
69
Problem-focused coping
a way of coping through which people actively seek information or help to tackle a problem directly or diminish its impact
70
emotion-focused coping
blaming, venting, denying or avoiding
71
being in nature is beneficial for
physical and mental health
72
how long does it take time in nature to reduce stress
as little as minutes
73
benefits of increasing contact with environments rich in wildlife
1. improvements to health through PHYSICAL ACTIVITY 2. reductions in STRESS and anxiety 3. increased positive mood and self-esteem via EMOTION REGULATION 4. better and healthier social life
74
nature connectedness
forming a positive relationship with nature - not just being alone in nature
75
rates of nature and well being
higher levels of nature connectedness showed happiness and people more satisfied with their lives, while being less anxious
76
how to connect with nature
- enagage our sense on how nature makes us feel -noticing nature (even in the city)
77
How to incorporate nature inside:
-plants (bamboo is good for no sun) -photographs of nature -landscape as screensaver -coffee by the window -watching a nature show -meditate to sound of ocean
78
how to incorporate time outside into daily routine
-doing work outside -5 minute walk -eating outside
79
culture refers to
the characteristics and knowledge of a particular group of people (language, religion, cuisine, music, art etc)
80
creative pursuits can work like a
antidepressant by improving mood
81
Flow state
state you get into when you are so engaged in a task that your sense of time disappears and you temporarily forget yourself and your internal chaos
82
GLAM
galeries, libraries, arts, museums
83
Benefits of GLAM
1. Longevity - help us keep well, aid recovery and support longer lives better lived 2. Resiliency - help us meet major challenges facing health and social care including ageing, long-term conditions, loneliness and mental health 3. Community connectedness - non-clinical programs to help with early and preventative support for MH problems
84
three programs that are apart of the prescribe culture initiative
1. National gallery in London 2. Shangri La Museum in Hawaii 3. Parliament Hill in Ottawa
85
McGill university study on Music
- music releases a chemical that sets a good mood (Dopamine) - can be found up to 9% higher when people listen to music they enjoy
86
West Virginia school study on music
-music selectively activates neurochemical systems associated with positive mood, emotion regulation, attention and memory -music and meditation both linked to improvements in sleep quality
87
The three R's
reading, writing and resetting - activities that the majority of people enjoy and help reset the mind and relax the body
88
writing/journaling
-lowers cortisol leading to better sleep and improved mood
89
alternative resources to meet the growing needs of mental health resources
social prescribing and prescribe culture
90
social prescribing
approach for connecting people with non-medical resources to help with problems they are experiencing
91
prescribe culture
well being and mental health initiative run by the university of edinburgh museums services. it is heritage based and non clinical, that proactively engages with the concept of social prescribing
IDIS 199
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