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Healthy Body,
Healthy Mind
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y
Wonder Drug! Feel good
Enhances self-esteem
Induces calm
Improes thining
Maes you more attractie
"o negatie side effects
It#s legal
It#s free
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$erie%
E&ercise 'leep
(ouch
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Mind )"D Body
*artesian dualism
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+(his is Descartes# error the
ayssal separation et%een ody
and mind, et%een the si.ale,
dimensioned, mechanically
operated, infinitely diisile ody
stuff, on the one hand, and the
unsi.ale, undimensioned, un-pushpullale, nondiisile mind
stuff/ the suggestion that
reasoning, and moral 0udgment,
and the suffering that comes fromphysical pain or emotional
upheaal might e&ist separately
from the ody12
)ntonio Damasio
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Mind )"D Body
*artesian dualism (he limits of 3pure psychology#
(he limits of 3pure medicine#
Bridge uilding
4east-%est
4psychology-medicine
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+I ie% health and %ell-eing as athree-legged stool one leg is
pharmaceuticals, a second leg is
surgery and procedures1 We hae
at our disposal a%esomemedications and surgeries1 Many
of us %ould not e alie today
%ithout them1 5et %e need a third
leg self-care1 (his includes therela&ation response, spirituality,
nutrition, e&ercise, and stress
management1 6nfortunately, %e#re
trying to use the first t%o legs7thesur er or the harmaceutical7to
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+8erhaps the mostfundamental deelopment in
ehaioral medicine is the
recognition that %e can no
longer thin aout health aseing solely a characteristic
of the ody or the mind
ecause ody and mind are
interconnected12
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The Action-Refection DivideThe unexamined lie
The over-examined lie
The need or refAction
+'tudies of short-term mood indicate that positie
affect is more related to action than to thought,
such that it is easier to induce a state of highpositie affect through doing than through
thining111 (%o road classes of actiity are
particularly conducie to eleated positie mood
9a: sociali.ing and interpersonal ehaior and 9:
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Exercise and Modernity
Reduction o physical wor
Risin! levels o depression
The need or exercise
+$ur forefathers lied eery 0ot as %ell as %e, %hen they
proided and dressed their o%n meat %ith their o%n
hands/ lodged upon the ground, and %ere not as yet
come to the anity of gold and gems12
'eneca
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$ercoming Depression 9Baya et al1 ;
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$ercoming Depression 9Baya et al1 ;
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More Benefits 8sychological
4 Enhanced self-esteem
4 Ko%er an&iety and stress
4)d0unctie treatment for clinical disorder
4 Improed cognitie functioning
8hysical
4 Weight losscontrol
4 'tronger immune system
Better 'e&
"ot a panacea!
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Exercise Tips 'ome fle&iility and strength training
Lradual uildup
)round > days a %ee
< minutes of moderate aeroic %orout
Kisten to your ody
uantity affects Nuality
+Cepeated %orouts that are too intense to allo%
complete recoery may cause endurance athletes toe&perience 3staleness,# a syndrome that is characteri.ed
y increased psychological symptoms of an&iety %ith
increased sympathetic nerous system, catecholamine,
and cortisol ase rates12
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"vercomin! #arriers
$ain%discomort
& Divide and con'uer& Distracters (T)* music* etc+
& ,ocial support
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"vercomin! #arriers$ain%discomort
& Divide and con'uer
& Distracters (T)* music* etc+
& ,ocial support
Time commitment
& An investment
& ,chedule in advance
,u#conscious
&ust do it (the .ve minute tae o/+
& 0ody as important as mind
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E&ercise (he 6nsung Hero
+(here is eidence that e&ercise is eneficial for mental
health/ it reduces an&iety, depression, and negatie
mood, and improes self-esteem and cognitiefunctioning1 E&ercise is also associated %ith
improements in the Nuality of life of those liing %ith
'chi.ophrenia1 Ho%eer, e&ercise is seldom recogni.ed
y mainstream mental health serices as an effectieinterention in the care and treatment of mental health
prolems12
8atric *allaghan
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E&ercise (he 6nsung Hero
+In a %ay, e&ercise can e thought of as a psychiatrist#s
dream treatment1 It %ors on an&iety, on panic disorder,
and on stress in general, %hich has a lot to do %ithdepression1 )nd it generates the release of
neurotransmitters7norepinephrine, serotonin, and
dopamine7that are ery similar to our most important
psychiatric medicines1 Haing a out of e&ercise is lietaing a little it of 8ro.ac and a little it of Citalin, right
%here it is supposed to go12
Oohn Catey
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,leep$re-Edison1 23 hours%day
Today1 4 hours%day
567 o 28-59 year olds !et 8 hours
Mae sleep a priority
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E/ects o ,leep :mmune system
Ener!y levels
;ei!ht
Motor sills (accidents+
,tress%anxiety levels
Depression
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,leep Tips8 hours%day
=ap time
;atch your exercise and ood$ermission to #e human
$ay attention to internal rhythms
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Lood "ight, Lood Kife
+Effects of sleep depriation on health and %ell-einghae een documented y research1 *ognitie sills
and physical performance are impaired y sleep
depriation, ut mood is affected een more1 8eople
%ho get less than a full nightPs sleep are prone to feelless happy, more stressed, more physically frail and
more mentally and physically e&hausted as a result1
'ufficient sleep maes us feel etter, happier, more
igorous and ital12William Dement
L tti I ( h With ( h
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Letting In (ouch With (ouch
$hysical health
Mental health0etter sex lie (Masters >ohnson+
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(he "eed for (ouch
;in-win
Respectin! sel and others
+We need J hugs a day for surial1
We need G hugs a day for maintenance1We need =; hugs a day for gro%th12
Qirginia 'atir
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Biliography and Cecommendations
Baya, M1, et al1 9;