EXCI 251 Lecture Notes - Lecture 2: Corn Syrup, Stress Management, Binge Drinking
10 May 2018
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Exci 251 Summer 2018 – Lecture 2 Notes
INTERNET Sources for Health Information
-source? websites maintained by government agencies, professional associations, established academic
or medical institutions (e.g. NIH) are likely to present trustworthy info
-updated feuetl? hek last odified epage date
-promotional? be wary of information from sites selling specific products, use testimonials as evidence,
appear to have a social or political agenda, ask for money, etc.
-compare other sources- be wary of claims / info appearing on a single site or from a chat room, bulletin
board, blog
-is site a recommended link?
e.g. from Canadian Medical Association, NIH, etc. – if so, will include criteria such as information
from respected sources + disclose site sponsors
Wellness Issues for University/College Students
-TOP 10 STUDENT HEALTH ISSUES affecting academic performance
-Stress*; sleep difficulties*; anxiety*; cold/flu/sore throat; excessive internet use/computer
games; work*; concern for troubled friend/family member*; depression*; relationship
difficulties*; extracurricular activities
-Trying to change something more long lasting
-Most steps of the process need to be adjusted in order to be more effective
-Once selected a behavior, bc able to detect the behavior through analysis, can correctly identified it as
a problem
-Might look at diff behaviors and think which ones are most problematic
-soe ight e poleati, ut ou’e not interested of doing anything about it
Choose something worthwhile, worth the change and motivating
those with an asterisk besides them are stress related so have the potential to provoke stress
-would like to be more in control in these situations
Wellness Issues for University/College Students
-STRESS is the top health issue affecting students
-fewer unhealthy choices (e.g. using alcohol to relax)
-more healthy choices (e.g. time management techniques)
-> 33% of US college students overweight or obese
-lifestyle is a major factor in weight management
-+ student studies in recent decades report a high %
-overeat; snack on junk food; frequently eat high-fat foods; use alcohol and binge drinking
-% is probably less in Canada but not as low as we would like it to be
-Rare that have trends in the usa that are absent in canada
-Larger numbers so more compelling trends to look at
Larger number of people in the states
find more resources at oneclass.com
find more resources at oneclass.com
Wellness Issues for University/College Students
Transition to University/College
-distant from home, family, friends
-new environment, academic pressures, responsibilities
- ⅓ of e-studet saple epoted feelig feuetl oeheled all the had to do
- > ⅓ felt feuetl o oasioall oied about meeting new people, lonely, homesick
Focus wellness energy on
-intrapersonal skills, interpersonal skills, adaptability, stress management skills, and general mood -
shown to positively alter academic success and retention
-specialized university student groups, programs + counselling centres available
“oeties ppl that go to ui at it hee liig DON’T hae fee soues of stess ut athe different
stressors that can develop
Counselling services and health services are available at some universities
Like nutritional counselling and other resources that more available to you because you are a
student which are less available in workplace - soe jos do’t hae eploee assistae
programs for ex
Enhancing Your Readiness to Change
Pre-contemplation: no intention / see no need for changing behaviour: denial, discouragement,
distraction
-unawareness that behavior not considered healthy like smoking
-ex smoking can never be considered healthy
-that might not be compelling enough to make a change at this time
Contemplation: see problems / benefits of change, no firm plans but intending to take action within 6
months
-not diving straight in pool but warming up to idea that this behavior is problematic and should
get ready to do something more focused to changing it
-Might think about it a bit, gather data, etc
-Convince yourself that would be worthy project
-Get ready to take action within 6 months
Preparation: small inconsistent changes, plan to take action within 1 month
-gather more data, think about some changes you can make, not functional way yet but starting
to plan
-Time to undertake the project is getting shorter
Action: outwardly changing behaviour + environment
- Could be data gathering about behavior bc might be part of thinking about changing 3-4 diff
things but know not possible to change more than 1
But interested in the 4 and find the one that will motivate you the most
Want to see hethe the thig is a po ad to hat etet it’s a polem
Might have done some of this in preparation phase
May or may not work
Be prepared to make adjustments and find behaviors that do work
NOT LINEAR FASHION
Common to backslide a bit*
Not necessarily a failure unless doing the bad thing as much as they use
find more resources at oneclass.com
find more resources at oneclass.com
Functional way to learn - 2 steps forward, 1 step back - 3 steps forward, 1 step back
Maintenance: successful behaviour change ~ 6 months
-where able to maintain new behavior for 6 months so becomes a habit
Termination (for some behaviours): new self-image, strong self-efficacy, no temptation to regress
-nothing else to worry about, its solid and can forget old behavior
-Works for some ppl and for some behaviors BUT not necessarily part of the process
-Some ppl can not smoke for 25 years and still say I could restart tomorrow - this is MAINTENANCE
“ee: Tips fo Moig Foad …
Pre-contemplation: raise awareness, be self-aware, seek social support, identify helpful resources
Contemplation: keep a journal, do a cost–benefit analysis, identify barriers to change, engage emotions,
create a new self-image, think before acting
Preparation: create a plan, make change a priority, practice visualization + self-talk, take short steps
Action: monitor progress, change environment, find alternatives to target behaviour, rewards, involve
friends, avoid discouragement
Maintenance: keep going, prepare for lapses, be a role model
***Whe i etai stage, ould’t id to see as that a oe to the et stage
Recommendations to move from 1 step to the other
Enhancing Your Readiness to Change
Progress and Relapse
-People seldom progress through the stages of change in a straightforward, linear way
-tendency to move to a certain stage and then slip back to a previous stage before resuming their
forward progress
-research suggests that most people make several attempts before they successfully change a
behaviour; four out of five people experience some degree of backsliding
-the stages of change are best conceptualized as a spiral, in which people cycle through stages
-Important to think of progress as non linear
Sometimes people think they are ready to undertake a project but not as ready as they thought finally
Might pick it up at another point
So might be wise to select diff behavior or to wait
The behavior change process, once done it w topics that easier that can get a sense of how steps lead to
success, easier to get thru harder projects bc know it works, know to self-eval and how to make
adjustments
The stages of change: A spiral model
- Progress is usually made by improving, then cycling back through previous stages in the
transtheoretical model of change each time the individual renews his/her commitment to change they
progress further in achievements + in the change process
*As long as moving on it, still considered progress
Smoking very hard bc of level of physical addiction
Very individual prob
I ost ases, haits ae oe thigs that e do e do’t hae to thik
Convenient to have thigs that do’t hae to thik aout the hih akes the had to hage
When disrupt that, becomes uncomfortable for a bit
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Exci 251 summer 2018 lecture 2 notes. Source? websites maintained by government agencies, professional associations, established academic or medical institutions (e. g. nih) are likely to present trustworthy info. Promotional? be wary of information from sites selling specific products, use testimonials as evidence, appear to have a social or political agenda, ask for money, etc. Compare other sources- be wary of claims / info appearing on a single site or from a chat room, bulletin board, blog. Is site a recommended link? e. g. from canadian medical association, nih, etc. If so, will include criteria such as information from respected sources + disclose site sponsors. Top 10 student health issues affecting academic performance. Stress*; sleep difficulties*; anxiety*; cold/flu/sore throat; excessive internet use/computer games; work*; concern for troubled friend/family member*; depression*; relationship difficulties*; extracurricular activities. Most steps of the process need to be adjusted in order to be more effective.
