Chapter 2 Notes

Chapter 2 Notes

Principles of Personal Health

I. Keys to Mental Health

A. Self Concept- A perception of yourself created by beliefs, values, and experiences

B. Self-esteem- A sense of self-acceptance that accompanies a valid self-concept

C. Emotionally healthy people can become less emotionally healthy over time

II. Emotional and Psychological Wellness

A. Emotional wellness has a focused meaning

B. Psychological wellness is a more global term

C. Emotional wellness relates to specific responses to changing situations

D. Psychological health relates to a wide array of psychological traits

E. These traits include: development of language, memory, perceptual processes and awareness

III. Characteristics of an Emotionally Well Person

A. Emotionally people:

1. Feel comfortable about themselves

2. Are capable of experiencing the full range of human emotions

3. Are not overwhelmed by their emotions

4. Accept life’s disappointments

5. Feel comfortable with others

6. Receive and give love easily

7. Feel concern for others when appropriate

8. Establish goals (short- & long-term)

9. Function autonomously where and when appropriate

10. Generally trust others

IV. Personality

A. Personality includes two factors:

1. Innate- relate to temperament

2. Environmental- influence the more flexible aspects of personality

V. The Normal Range of Emotions

A. Introduction

1. For most people, emotions are like a roller coaster ride

2. Everyone experiences a range of emotions. This is normal.

B. Happiness and a Sense of Humor

1. Maintaining a sense of humor is a critically important component of emotional health

2. Life is not meant to be one long, boring exercise

C. Self-Esteem

1. The key to emotional wellness may be connected to self-esteem

2. Self-esteem helps us get along with others, cope in stressful situations, and make contributions when working with others

3. Self-esteem gives us a sense of self-worth

4. The beginning of positive self-esteem can be traced back to childhood

5. We are responsible for developing our own self-esteem

6. Guidelines that will help in the development of self-esteem:

a. Maintain satisfying group relationships

b. Set and reach realistic goals

c. recognize the uniqueness of yourself and others

d. Form and maintain a relationship with a mentor

XI. Developing Communication skills

A. Introduction

1. When people find it difficult to initiate conversations, they have not developed some of their communication skills

2. Speaking and listening can foster improved social relationships

B. Verbal Communication

1. You can enhance your effectiveness as a sender of verbal information by:

a. Taking time to think before speaking

b. Focusing your words on your most important thoughts or ideas

c. Speaking clearly and concisely

d. Talking with rather than at, the listener

e. Starting on a positive note

f. Seeking feedback from listeners

g. Using other forms of communication when face-to-face conversation is not effective

2. Verbal communication requires that you function as skillfully as a listener

3. Listening approaches:

a. Listen with attention

b. When appropriate, listen selectively

c. It may be necessary to guide the speaker to ensure that excessive information is not being transferred

C. Nonverbal Communication

1. We often share information without sharing a word

2. Nonverbal communication techniques:

a. Facial expressions

b. Eye contact

c. Learn to comfortably touch others

d. Learn the appropriate distance between you and another person

e. Dress for success

f. Assume a posture that is in line with verbal communication

VII. Maslow’s Hierarchy of Needs

A. Maslow’s hierarchy of needs are in the following order:

1. Physiological needs

2. Safety needs

3. Belonging and love needs

4. Esteem needs

5. Self-actualization needs

B. Lower deficiency needs- Those that cannot be done without

C. Higher being needs- Those that are part of the search for full humanism

D. People do not seek higher needs until the lower demands have been satisfied

E. Transcenders- Those whose development has reached its fullest level

VIII. Creative Expression

A. Emotionally and psychologically well people have an open approach to life

B. They think and act positively

C. They are flexible in solving problems

D. Traits that describe emotionally healthy people:

1. They are intuitive and open to new experiences

2. They are less interested in detail than in meaning

3. They are independent, self-accepting, and autonomous

4. They are flexible

5. They are governed by an internal set of values

IX. Faith Development and Spiritual Resources

A. Faith- The purposes and meaning that underlie an individual’s hopes and dreams

B. Many report that because of their faith, they do not fear death

C. They know that their life has meaning in the context of a larger plan

D. Faith gives meaning and assists you in understanding the consequences of your efforts

X. Taking a Proactive Approach to Life

A. Introduction

1. A key to emotional health is being able to control the outcomes of experiences

B. Constructing Mental Pictures

1. Taking charge of emotional growth begins with constructing a mental picture of what you are like

2. One should construct a similar picture about oneself in relation to other people and objects

C. Accepting Mental Pictures

1. Acceptance implies a willingness to honor the truthfulness of the perceptions you have formed

D. Undertaking New Experiences

1. You must test the newly formed perceptions you have constructed by undertaking a new experience

2. New experiences do not require high levels of risk

3. The experience itself is not the end that you should be seeking

E. Reframing Mental Pictures

1. Modify the initial perceptions that were constructed

2. You now have new insights, knowledge, and perspectives

XI. Psychological Dysfunction and Its Management

A. Introduction

1. Millions of Americans are limited because they have dysfunctional feelings and a diminished sense of self-worth

B. Selected Forms of Psychological Dysfunction(More than a dozen disorders affect more than 90 million people)

1. General Anxiety Disorders(GAD)

a. Anxiety refers to unfocused worry or excessive concern

b. Those with GAD have difficulty controlling the expression of excessive concern

c. Treatment is through counseling, recognition of painful symptoms, and constructive coping techniques as well as medications

2. Mood disorders

a. This is one of the most frequently occurring conditions physicians fail to recognize

b. Can be treated with both medications and psychotherapy

3. Bipolar Disorder

a. Also known as manic-depression

b. Alternating periods of mania followed by periods of depression

c. Treated with the drug lithium

4. Depression

a. Depression is classified as a unipolar disorder

b. Unipolar disorder- Depressed state during which people experience periods of lack of motivation

c. Major depression symptoms:

¨ Depressed mood most of the day

¨ Markedly diminished interest in activities

¨ Significant weight gain or loss

¨ Insomnia or hypersomnia

¨ Psychomotor agitation or retardation

¨ Feelings of worthlessness or guilt

¨ Diminished ability to think or act decisively

d. Major depression is treated with antidepressant medications

e. Dysthymic depression- Onset can generally be traced to environmental events

f. Dysthymic depression symptoms:

¨ Low energy level

¨ Poor appetite

¨ Sleep difficulties

¨ Low self-esteem

g. Dysthymic depression is treated with psychotherapy

h. Medication can also play a role in treatment

5. Suicide

a. Among young people, suicides follow accideents as the second leading cause of death

b. Suicidal people tend to become overwhelmed with destructive emotions (anxiety, anger, loss of self-esteem, hopelessness, loneliness)

6. Suicide Prevention

a. Suicide prevention centers are available in many communities with 24 hour hotlines

b. Staff members have extensive training in counseling skills

c. Phone numbers can be found in the telephone directory

7. Obsessive-Compulsive Disorder

a. This condition is known to run in families

b. Obsessive symptoms:

¨ Intrusive, recurrent, inappropriate thoughts, impulses, or images

¨ Unsuccessful attempts at offsetting feelings

¨ Obsessive feelings arise from within the individual

¨ A lack of interest in problems

c. Compulsive symptoms:

¨ Repetitive behavior

¨ The compulsive behaviors are unreasonable

¨ The compulsive actions interfere with daily activities

8. Panic Disorders (Panic Attack)

a. Components of a panic attack:

¨ Rapid heart rate & chest pain

¨ Sweating, chills, hot flashes, & dizziness

¨ Choking & shortness of breath

¨ Nausea and vomiting

¨ Feelings of numbness

¨ Depersonalization leading to feelings of loss of control

b. Can be treated with a combination of medications

9. Schizophrenia

a. Characteristics associated with Schizophrenia (continuous for at least 6 months):

¨ Delusions

¨ Hallucinations

¨ Disorganized speech

¨ Catatonic behavior (immobility)

¨ Negativism

¨ Observable dysfunction in work & other activities

C. Therapists Involved in the Management of Psychological Disorders

1. Psychiatrists

a. Concerned with diagnosis, treatment, and management of emotional and psychological disorders

b. Are medical practitioners holding the M.D. or D.O. -Use diagnostic & treatment unavailable to others

2. Psychologists

a. Do not possess the M.D. or D.O. degree

b. Are legally limited to the use of psychotherapy

3. Counselors

a. A wide array of professionals engage in counseling others

4. Social Workers

a. Can help define the problem, assist with modifying the environment, and coordinate community services

D. Forms of Psychotherapy

1. Psychoanalysis

a. Designed to identify the deepest unresolved conflicts of childhood

b. Most expensive form of therapy in the mental health marketplace

2. Psychodynamic Therapy

a. People associate with therapists but only regarding conflicts occurring in the present

b. Therapists function as sounding boards

3. Behavioral Therapy

a. Therapists assist clients in establishing control over emotions during periods of conflict

b. Behavioral control techniques can be introduced individually or in group settings

4. Cognitive Therapy

a. Based on developing an understanding of why conflict arises

b. Attempts to determine which response patterns can be employed effectively in future settings

c. Therapists help clients extinguish faulty thinking patterns

d. Can be undertaken individually or in group settings

5. Supportive Therapy

a. Often used in conjunction with other approaches

b. Employs empathetic communication by the therapist

6. Group Therapy

a. A vehicle for resocialization of clients

b. Allows a form of peer education and is cost effective

7. Specialized Fields of Practice

a. Used to treat people in specific types of relationships or behavioral patterns

b. Specialization leads to greater expertise

8. The outcome of psychotherapy may relate as much to relationships between clients and therapists as to particular approaches used

XII. Emotional and psychological Wellness: A Final Thought

A. Psychological health is much more than the absence of mental illness

B. Emotionally and psychologically healthy people possess a self-concept constructed on satisfying traits & experience a high level of self-esteem

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