Copyright © 2010 by Tapestry Press, Ltd. Chapter 10 Making Healthy Choices

Copyright © 2010 by Tapestry Press, Ltd.Copyright © 2010 by Tapestry Press, Ltd.

Chapter 10Chapter 10

Making Healthy Making Healthy ChoicesChoices


Purpose of This Chapter Purpose of This Chapter

Adopt and use health strategies to keep your body and mind in peak condition

for college, work, and life.

When we make choices about managing stress, eating, exercising, resting, and staying away from drugs and alcohol, we’ll be better able to face the challenges of college and beyond.


ReflectReflect

““Our lives are a sum total Our lives are a sum total

of the choices we have made.”of the choices we have made.”

——Wayne DyerWayne Dyer(popular American self-help advocate, author and lecturer)(popular American self-help advocate, author and lecturer)


Learning OutcomesLearning Outcomes

1.1. Prevent and manage stress.Prevent and manage stress.2.2. Eat healthy foods.Eat healthy foods.3.3. Manage your weight.Manage your weight.4.4. Identify and avoid eating disorders.Identify and avoid eating disorders.5.5. Develop a fitness program and stick to it.Develop a fitness program and stick to it.6.6. Consider the risks of sexual relationships.Consider the risks of sexual relationships.7.7. Evaluate birth control options.Evaluate birth control options.8.8. Prevent sexually transmitted diseases.Prevent sexually transmitted diseases.9.9. Identify and avoid substance abuse.Identify and avoid substance abuse.10.10. Understand depression and adopt and use Understand depression and adopt and use

strategies to curb or eliminate it.strategies to curb or eliminate it.


Want to improve your Want to improve your health habits?health habits?

Think about it . . . Think about it . . .

What health habits do you want to What health habits do you want to acquire?acquire?


Are you ready?Are you ready?


““Health nuts are going to feel Health nuts are going to feel stupid someday, lying in stupid someday, lying in

hospitals dying of nothing.”hospitals dying of nothing.”

——Redd Foxx Redd Foxx


““To insure good health: To insure good health:

eat lightly, eat lightly,

breathe deeply, breathe deeply,

live moderately, live moderately,

cultivate cheerfulness, cultivate cheerfulness,

and maintain an interest in life.”and maintain an interest in life.”

——William Londen William Londen


Preventing and Preventing and Managing StressManaging Stress


The Body’s Stress ResponseThe Body’s Stress Response

1.1. When you perceive a threat, your When you perceive a threat, your nervous system responds by releasing a nervous system responds by releasing a flood of flood of stressstress hormones. hormones.

2.2. These hormones rouse the body for These hormones rouse the body for emergency action.emergency action.

3.3. Your heart pounds faster, muscles Your heart pounds faster, muscles tighten, blood pressure rises, breath tighten, blood pressure rises, breath quickens, and your senses become quickens, and your senses become sharper. sharper.


The Body’s Stress Response The Body’s Stress Response continuedcontinued

4.4. The stress response also helps you rise The stress response also helps you rise to meet challenges.to meet challenges.

5.5. But beyond a certain point, But beyond a certain point, stress stops being helpful stress stops being helpful and starts causing major damage to your and starts causing major damage to your

health, your mood, your productivity, your health, your mood, your productivity, your relationships, and your quality of life. relationships, and your quality of life.


Effects of Long-Term StressEffects of Long-Term Stress

1.1. If you have a lot of responsibilities and If you have a lot of responsibilities and worries, your stress response may be worries, your stress response may be “on” most of the time. “on” most of the time.

2.2. The more your body’s stress system is The more your body’s stress system is activated, the easier it is to trip and the activated, the easier it is to trip and the harder it is to shut off. harder it is to shut off.

3.3. Long-term stress can even rewire the Long-term stress can even rewire the brain, leaving you more vulnerable to brain, leaving you more vulnerable to anxiety, depression, and physical illness. anxiety, depression, and physical illness.


Your ability to tolerate stress depends Your ability to tolerate stress depends on many factors:on many factors:

1.1. Quality of your relationships.Quality of your relationships.

2.2. Your general outlook on life.Your general outlook on life.

3.3. Your emotional intelligence.Your emotional intelligence.

4.4. Genetics. Genetics.


Things That Influence Your Stress Things That Influence Your Stress Tolerance LevelTolerance Level

1.1. A strong network of A strong network of supportive supportive friends friends and family members.and family members.

2.2. Your sense of control.Your sense of control.

3.3. Your attitude Your attitude (self-talk)(self-talk) and outlook. and outlook.

4.4. Your ability to calm and soothe yourself.Your ability to calm and soothe yourself.

5.5. Your knowledge of and preparation for a Your knowledge of and preparation for a situation.situation.


Common External Causes of StressCommon External Causes of Stress

1.1. Major life changes Major life changes examples?examples?

2.2. WorkWork Excessive demandsExcessive demands Lack of control Lack of control

3.3. Relationship difficulties Relationship difficulties

4.4. Financial problemsFinancial problems

5.5. Being too busyBeing too busy

6.6. Children and family Children and family


Stress Can Also Be Caused by Internal or Stress Can Also Be Caused by Internal or Self-Generated FactorsSelf-Generated Factors

1.1. Negative self-talkNegative self-talk

2.2. Inability to accept uncertaintyInability to accept uncertainty

3.3. Unrealistic expectationsUnrealistic expectations

4.4. Pessimism Pessimism

5.5. Perfectionism Perfectionism


Common Warning Signs & Symptoms of StressCommon Warning Signs & Symptoms of Stress

1.1. Memory problemsMemory problems2.2. Inability to concentrateInability to concentrate3.3. Poor judgmentPoor judgment4.4. Seeing only the negativeSeeing only the negative5.5. Anxious/racing thoughtsAnxious/racing thoughts6.6. Constant worrying Constant worrying 7.7. Aches and painsAches and pains8.8. Diarrhea or constipationDiarrhea or constipation9.9. Nausea, dizzinessNausea, dizziness10.10. Chest pain/rapid Chest pain/rapid

heartbeatheartbeat11.11. Loss of sex drive Loss of sex drive 12.12. Frequent colds Frequent colds

13.13. Moodiness Moodiness 14.14. Irritability or short temperIrritability or short temper15.15. Agitation, inability to relaxAgitation, inability to relax16.16. Feeling overwhelmedFeeling overwhelmed17.17. Sense of loneliness/isolationSense of loneliness/isolation18.18. Depression or unhappiness Depression or unhappiness 19.19. Eating more or lessEating more or less20.20. Sleeping too much or too littleSleeping too much or too little21.21. Isolating yourself from othersIsolating yourself from others22.22. Procrastinating or neglecting Procrastinating or neglecting

responsibilitiesresponsibilities23.23. Using alcohol, cigarettes, or Using alcohol, cigarettes, or

drugs to relaxdrugs to relax24.24. Nervous habits (e.g. pacing, Nervous habits (e.g. pacing,

grinding teeth)grinding teeth)


You may feel like the stress in You may feel like the stress in your life is out of your control, your life is out of your control, but you can always control the but you can always control the

way you respondway you respond..


Managing StressManaging Stress

Managing stress is all about taking charge ofManaging stress is all about taking charge of:: your thoughts.your thoughts. your emotions.your emotions. your schedule.your schedule. your environment.your environment. the way you deal with problems.the way you deal with problems.


Quick Stress RelieversQuick Stress Relievers

1.1. DanceDance2.2. Go for a walkGo for a walk3.3. Take some Take some slow deepslow deep breaths breaths4.4. Do some pushups or yoga stretchesDo some pushups or yoga stretches5.5. Enjoy nature/outdoorsEnjoy nature/outdoors6.6. Pet a cat or dogPet a cat or dog7.7. Wear your favorite t-shirtWear your favorite t-shirt8.8. Listen to soothing or uplifting musicListen to soothing or uplifting music9.9. Have a cup of teaHave a cup of tea10.10. Other suggestions?Other suggestions?


To reduce or prevent stress:To reduce or prevent stress:

1.1. Identify your true sources of stress.Identify your true sources of stress.2.2. Look closely at your habits, attitude, and Look closely at your habits, attitude, and

excuses. excuses. 3.3. Prepare/determine ways to cope or deal Prepare/determine ways to cope or deal

with #2.with #2.

Think of a habit that you have that causes Think of a habit that you have that causes stress and how you can rethink it to stress and how you can rethink it to reduce or prevent stress.reduce or prevent stress.


Reducing Stressful Situations Reducing Stressful Situations Note: Use Self-talk to Coach Yourself on the Following.Note: Use Self-talk to Coach Yourself on the Following.

1.1. Know your limits.Know your limits.2.2. Say no.Say no.3.3. Avoid or reduce time with situations and Avoid or reduce time with situations and

people you know are stressful.people you know are stressful.4.4. Take control your environment. Take control your environment. give an give an

exampleexample5.5. Determine what you can eliminate from your Determine what you can eliminate from your

to-do list.to-do list.


Reducing Stressful Situations Reducing Stressful Situations continuedcontinued

6.6. Voice your feelings so they don’t intensify.Voice your feelings so they don’t intensify.

7.7. Be assertive—speak up for yourself.Be assertive—speak up for yourself.

8.8. Compromise.Compromise.

9.9. Use effective time management. Use effective time management.

10.10. Rethink and reframe problems.Rethink and reframe problems.

11.11. Adjust your standards.Adjust your standards.

12.12. AdjustAdjust your self-talk as needed.your self-talk as needed.



13.13. Ask yourself if the aggravation is worth your Ask yourself if the aggravation is worth your time and energy.time and energy.

14.14. Forgive.Forgive.

15.15. Look for the upside—learn from mistakes.Look for the upside—learn from mistakes.

16.16. Don’t try to control the uncontrollable.Don’t try to control the uncontrollable.

17.17. Daily—make time for relaxation, fun, and those Daily—make time for relaxation, fun, and those you enjoy and love.you enjoy and love.

18.18. Use humor—Use humor—How can you do this?How can you do this?


Here’s how I humor myself!Here’s how I humor myself!



19.19. Free yourself of stereotypical roles. Free yourself of stereotypical roles. Example?Example?

20.20. Learn to be flexible.Learn to be flexible.

21.21. Learn to enjoy what’s in front of you.Learn to enjoy what’s in front of you.

22.22. Other ideas?Other ideas?


Reminder Reminder What we do and how we feel is What we do and how we feel is linked to what we say to ourselves.linked to what we say to ourselves.

1.1. Our behavior is influenced by our self-talk.Our behavior is influenced by our self-talk.2.2. Most things we do are first created by self-talk.Most things we do are first created by self-talk.3.3. Most of our feelings are first created by self-Most of our feelings are first created by self-

talk.talk.4.4. We do not have to accept what others may We do not have to accept what others may

spew at us.spew at us.

Use your power of self-talk to direct your Use your power of self-talk to direct your thoughts and actions..thoughts and actions..


Eating HealthyEating Healthy

“ “We are indeed much more than what We are indeed much more than what we eat, but what we eat can we eat, but what we eat can

nevertheless help us to be much more nevertheless help us to be much more than what we are.” than what we are.”

——Adelle DavisAdelle Davis


““As I see it every day you do one of two things: As I see it every day you do one of two things: build health or produce disease in yourself.”build health or produce disease in yourself.”

Quote by Adelle Davis—nutrition pioneerQuote by Adelle Davis—nutrition pioneer1.1. Advocated whole unprocessed foods.Advocated whole unprocessed foods.2.2. Criticized food additives.Criticized food additives.3.3. Claimed that dietary supplements and other Claimed that dietary supplements and other

nutrients play a dominant role in:nutrients play a dominant role in: maintaining healthmaintaining health preventing diseasepreventing disease restoring health after the onset of diseaserestoring health after the onset of disease


Comprehensive Guide to Healthy Eating Comprehensive Guide to Healthy Eating http://www.mypyramid.gov/http://www.mypyramid.gov/from US Department of Agriculture Web sitefrom US Department of Agriculture Web site


MyPyramidMyPyramidOne size doesn’t fit all.One size doesn’t fit all.

MyPyramid.gov offersMyPyramid.gov offers::

1.1. personalized eating plans.personalized eating plans.

2.2. interactive tools to help you assess interactive tools to help you assess your food choices based on the your food choices based on the Dietary Guidelines for AmericansDietary Guidelines for Americans..

3.3. personalized approach to exercise.personalized approach to exercise.


OrangeOrange – grains– grains

Green Green – veggies – veggies

RedRed – fruits – fruits

BlueBlue – milk – milk

PurplePurple – meat and beans – meat and beans

Stairs = Stairs = Physical ActivityPhysical Activity


What is a “Healthy Diet”? What is a “Healthy Diet”? http://www.mypyramid.gov/guidelines/index.htmlhttp://www.mypyramid.gov/guidelines/index.html

1.1. Emphasizes fruits, vegetables, whole Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and grains, and fat-free or low-fat milk and milk products. milk products.

2.2. Includes lean meats, poultry, fish, beans, Includes lean meats, poultry, fish, beans, eggs, and nuts. eggs, and nuts.

3.3. Is low in saturated fats, Is low in saturated fats, transtrans fats, fats, cholesterol, salt (sodium), and added cholesterol, salt (sodium), and added sugars. sugars.


Physical activity Physical activity movement of the body that movement of the body that uses energy. uses energy.

Adults Adults should be moderate or vigorous and add should be moderate or vigorous and add up to at least up to at least 30 minutes30 minutes a day. a day.

30 minutes30 minutes is for maintenance is for maintenance For weight loss For weight loss progress toward a brisk 60+ progress toward a brisk 60+

minutes each day.minutes each day.

http://www.mypyramid.gov/pyramid/physical_activity.html


How many calories does physical activity use?How many calories does physical activity use?

Use the link at the bottom to see the calories a 154-Use the link at the bottom to see the calories a 154-pound man (5’ 10”) will use in a variety of pound man (5’ 10”) will use in a variety of activities. activities.

1.1. If you weigh more, you will use more calories.If you weigh more, you will use more calories.2.2. If you weigh less, you will use fewer. If you weigh less, you will use fewer. 3.3. The calorie values listed include both calories used by the The calorie values listed include both calories used by the

activity and the calories used for normal body functioning. activity and the calories used for normal body functioning.

http://www.mypyramid.gov/pyramid/calories_used_table.htmlhttp://www.mypyramid.gov/pyramid/calories_used_table.html


MyPyramid TrackerMyPyramid Tracker http://www.mypyramid.gov/tracker/trackertutorial.htmlhttp://www.mypyramid.gov/tracker/trackertutorial.html

Is an online dietary and physical activity Is an online dietary and physical activity assessment tool that provides assessment tool that provides information on your:information on your:

1.1. diet quality.diet quality.

2.2. physical activity status.physical activity status.

3.3. energy balance by subtracting the energy balance by subtracting the energy you expend from physical activity energy you expend from physical activity from your food calories/energy intake. from your food calories/energy intake.

MyPyramid Tracker http://www.mypyramid.gov/tracker/trackertutorial.html


On Assignment On Assignment MyPyramid TrackerMyPyramid Tracker

Explore the link belowExplore the link belowExplore the link belowExplore the link belowExplore the link belowExplore the link belowhttp://www.mypyramidtracker.gov/http://www.mypyramidtracker.gov/

Try both activities:Try both activities:1.1. Assess Your Food Intake Assess Your Food Intake

http://www.mypyramidtracker.gov/Default.aspx?Module=3http://www.mypyramidtracker.gov/Default.aspx?Module=3

2.2. Assess Your Physical ActivityAssess Your Physical Activityhttp://www.mypyramidtracker.gov/Default.aspx?Module=4http://www.mypyramidtracker.gov/Default.aspx?Module=4

What did you learn about you in # 1 & # 2?What did you learn about you in # 1 & # 2?


Exercise vs. FitnessExercise vs. Fitness

What do you think the difference is?What do you think the difference is?


Quick Think & DiscussQuick Think & Discuss

1.1. List what you think would be important List what you think would be important features of a well-rounded personal features of a well-rounded personal exercise program that would keep you fit exercise program that would keep you fit and strong.and strong.

2.2. Share and discuss with the class.Share and discuss with the class.


Group TeachGroup Teach

1.1. Break into groups of five.Break into groups of five.

2.2. Brainstorm for 5 minutes on:Brainstorm for 5 minutes on:

““Why Exercise is Good Medicine”Why Exercise is Good Medicine”

3.3. Collaborate and create a comprehensive, Collaborate and create a comprehensive, 3-minute, group presentation on the 3-minute, group presentation on the topic.topic.


Group ThinkGroup Think

1.1. Break into groups of five.Break into groups of five.

2.2. Brainstorm for 5 minutes and create a list Brainstorm for 5 minutes and create a list of:of:

““Ways to Stick to an Exercise Plan”Ways to Stick to an Exercise Plan”

3.3. Rank Rank the top the top 5 ways5 ways..

4.4. Share with the class.Share with the class.


Manage Your WeightManage Your Weight


How to Lose a Pound Each WeekHow to Lose a Pound Each Week

1.1. To lose a pound/week, reduce 500 To lose a pound/week, reduce 500 calories per day.calories per day.

2.2. After 7 days you will have lost 3,500 After 7 days you will have lost 3,500 calories or 1 pound.calories or 1 pound.

What strategies would you use to reduce What strategies would you use to reduce 500 calories500 calories??


A Strategy to Lose 1 lb. per WeekA Strategy to Lose 1 lb. per Week

3-Day Eating Diary 3-Day Eating Diary (Could do 5 days if you want)(Could do 5 days if you want)

Record the food and calories you eat for 3 days Record the food and calories you eat for 3 days to see your eating patterns.to see your eating patterns.

Tell yourself: “I can do this for 3 days.”Tell yourself: “I can do this for 3 days.” Identify 500 calories your can eliminate.Identify 500 calories your can eliminate. If that is too much, eliminate 300 and just lose If that is too much, eliminate 300 and just lose

weight a little more slowly.weight a little more slowly. OROR burnburn some of those calories with exercise. some of those calories with exercise.


Discussion QuestionsDiscussion Questions

1.1. List common eating problems/disorders.List common eating problems/disorders.

2.2. What are some of the things that drive What are some of the things that drive individuals to eating problems?individuals to eating problems?

3.3. What kind of cultural messages create eating What kind of cultural messages create eating problems?problems?

4.4. How can we avoid being trapped by eating How can we avoid being trapped by eating problems/disorders?problems/disorders?


Consider the Risks of Consider the Risks of

Sexual RelationshipsSexual Relationships


Sexual RelationshipsSexual Relationships

We know the pleasures of a good sexual relationship, We know the pleasures of a good sexual relationship, but we also have to deal with but we also have to deal with

the risks and consequences,the risks and consequences,which at times, can be life-altering.which at times, can be life-altering.

1.1. What are some of the risks and consequences What are some of the risks and consequences and . . . and . . .

2.2. The ways to be proactive in dealing with each?The ways to be proactive in dealing with each?


The Next Slide Has Links and Information The Next Slide Has Links and Information from Planned Parenthood and Contains:from Planned Parenthood and Contains:

1.1. Up-to-date Birth Control informationUp-to-date Birth Control information

2.2. Birth Control effectivenessBirth Control effectiveness

3.3. Related informationRelated information


Planned ParenthoodPlanned Parenthood http://www.plannedparenthood.org/health-topics/birth-control-4211.htmhttp://www.plannedparenthood.org/health-topics/birth-control-4211.htm

Birth Control Effectiveness ChartBirth Control Effectiveness Chart AbstinenceAbstinence Birth Control Implant (Implanon)Birth Control Implant (Implanon) Birth Control Patch (Ortho Evra)Birth Control Patch (Ortho Evra) Birth Control PillBirth Control Pill Birth Control Vaginal Ring (NuvaBirth Control Vaginal Ring (Nuva

Ring)Ring)

Birth Control Shot (Depo-ProverBirth Control Shot (Depo-Provera)a)

Birth Control Sponge (Today SpBirth Control Sponge (Today Sponge)onge)

Breastfeeding Breastfeeding

Cervical Cap (FemCap)Cervical Cap (FemCap) CondomCondom DiaphragmDiaphragm Emergency Contraception Emergency Contraception Female Condom Female Condom Fertility Awareness-Based Fertility Awareness-Based

Methods (FAMs) Methods (FAMs) IUD IUD Outercourse Outercourse Spermicide Spermicide Sterilization for Women Sterilization for Women Vasectomy Vasectomy Withdrawal (Pull Out Method) Withdrawal (Pull Out Method)


Sexually Transmitted DiseasesSexually Transmitted Diseases

Which birth control methods prevent Which birth control methods prevent sexually transmitted diseases?sexually transmitted diseases?


Substance AbuseSubstance Abuse


Substance AbuseSubstance Abuse

People abuse substances such as drugs, alcohol, People abuse substances such as drugs, alcohol, and tobacco for varied and complicated and tobacco for varied and complicated reasons, but it is clear that our society pays a reasons, but it is clear that our society pays a significant cost for abuse and addictions. significant cost for abuse and addictions.

1.1. Physical and mental health issues Physical and mental health issues 2.2. Car wrecksCar wrecks3.3. Injuries and deathInjuries and death4.4. Crime, jail, and prison sentencesCrime, jail, and prison sentences5.5. Broken familiesBroken families


National Institute on Drug AbuseNational Institute on Drug Abuse (NIDA)(NIDA) http://www.nida.nih.gov/http://www.nida.nih.gov/

NIDA NIDA has education resources and has education resources and materials on drugs of abuse, marijuana, materials on drugs of abuse, marijuana, ecstasy, smoking, steroids, and more.ecstasy, smoking, steroids, and more.


What is Drug Addiction?What is Drug Addiction?

According to NIDA:According to NIDA:

““Addiction is a chronic, relapsing yet Addiction is a chronic, relapsing yet treatable brain disease that is characterized treatable brain disease that is characterized by compulsive drug seeking and use, by compulsive drug seeking and use, despite harmful consequences. It is despite harmful consequences. It is considered a brain disease because drugs considered a brain disease because drugs change the brain—they change its structure change the brain—they change its structure and how it functions.”and how it functions.”


For Information from NIDA on:For Information from NIDA on:

1.1. How Do Drugs Affect the Brain?How Do Drugs Affect the Brain?

2.2. Who Becomes Addicted?Who Becomes Addicted?

3.3. Does Treatment Work?Does Treatment Work?

See See http://www.nida.nih.gov/sciencefair/#How http://www.nida.nih.gov/sciencefair/#How


Avoiding Substance AbuseAvoiding Substance Abuse

1.1. Break into groups of five.Break into groups of five.2.2. Brainstorm for 5 minutes on:Brainstorm for 5 minutes on:

““The HOWs and WHYs of The HOWs and WHYs of Being Prepared to Avoid Substance Abuse”Being Prepared to Avoid Substance Abuse”

3.3. Collaborate and create a comprehensive, 3-Collaborate and create a comprehensive, 3-minute, group presentation on the minute, group presentation on the topic.topic.


DEPRESSION


May 29, 2009 May 29, 2009 at the annual meeting of the at the annual meeting of the American College Health Association—Henry American College Health Association—Henry Chung, Assistant Vice President for Student Chung, Assistant Vice President for Student Health at New York University: Health at New York University:

““Among the greatest frustrations of campus Among the greatest frustrations of campus mental health professionals is that those who mental health professionals is that those who need help the most may never seek out need help the most may never seek out services that are available. If you talk to college services that are available. If you talk to college counseling directors about those on their counseling directors about those on their campuses who have committed suicide, most of campuses who have committed suicide, most of them never entered their centers.”them never entered their centers.”


Depression is Related in One Way or Another Depression is Related in One Way or Another to Many of the Topics in This Chapterto Many of the Topics in This Chapter

1.1. Everyone feels sad occasionally. Everyone feels sad occasionally.

2.2. If it has become painful and long lasting, it may If it has become painful and long lasting, it may be depression.be depression.

3.3. The following slides can help you help yourself The following slides can help you help yourself or others with depression and help prevent or others with depression and help prevent suicide.suicide.


The next slides dealing with The next slides dealing with depression come from:depression come from:

HELPGUIDE.ORGHELPGUIDE.ORG – – a nonprofit a nonprofit organization providing free resources to organization providing free resources to “understand, prevent, and resolve life’s “understand, prevent, and resolve life’s challenges.”challenges.”

http://www.helpguide.org/mental/http://www.helpguide.org/mental/depression_signs_types_diagnosis_treatment.htm#signsdepression_signs_types_diagnosis_treatment.htm#signs


Common Signs & Symptoms of DepressionCommon Signs & Symptoms of Depression

from HELPGUIDE.from HELPGUIDE.ORGORG

1.1. Depression varies from person to person, but Depression varies from person to person, but there are some common signs and symptoms.there are some common signs and symptoms.

2.2. The more symptoms you have, the stronger The more symptoms you have, the stronger they are, and the longer they’ve lasted—the they are, and the longer they’ve lasted—the more likely it is that you’re dealing with more likely it is that you’re dealing with depression. depression.


Common Signs & Symptoms of Depression Common Signs & Symptoms of Depression continued continued ((from HELPGUIDE.ORG)from HELPGUIDE.ORG)

3.3. Feelings of helplessness and hopelessness.Feelings of helplessness and hopelessness. A bleak outlook—nothing will ever get better A bleak outlook—nothing will ever get better

and there’s nothing you can do to improve your and there’s nothing you can do to improve your situation. situation.

4.4. Loss of interest in daily activities. Loss of interest in daily activities. No interest in or ability to enjoy former hobbies, No interest in or ability to enjoy former hobbies,

pastimes, social activities, or sex. pastimes, social activities, or sex. 5.5. Appetite or weight changes. Appetite or weight changes. Significant weight loss or weight gain—a Significant weight loss or weight gain—a

change of more than 5% of body weight in a change of more than 5% of body weight in a month. month.


Common Signs & Symptoms of Depression Common Signs & Symptoms of Depression continued continued ((from HELPGUIDE.ORG)from HELPGUIDE.ORG)

6.6. Sleep changes. Sleep changes. Either insomnia, especially waking in the early Either insomnia, especially waking in the early

hours of the morning, or oversleeping (also hours of the morning, or oversleeping (also known as hypersomnia). known as hypersomnia).

7.7. Psychomotor agitation or retardation.Psychomotor agitation or retardation. Either feeling “keyed up” and restless or Either feeling “keyed up” and restless or

sluggish and physically slowed down. sluggish and physically slowed down. 8.8. Loss of energy. Loss of energy. Feeling fatigued and physically drained. Even Feeling fatigued and physically drained. Even

small tasks are exhausting or take longer. small tasks are exhausting or take longer.


Common Signs & Symptoms of Depression Common Signs & Symptoms of Depression continuedcontinued

9.9. Self-loathing.Self-loathing.

Strong feelings of worthlessness or guilt. Strong feelings of worthlessness or guilt. Harsh criticism of perceived faults and Harsh criticism of perceived faults and mistakes. mistakes.

10.10. Concentration problems. Concentration problems.

Trouble focusing, making decisions, or Trouble focusing, making decisions, or remembering things. remembering things.


The Keys to Depression RecoveryThe Keys to Depression Recovery ((from HELPGUIDE.ORG)from HELPGUIDE.ORG)

1.1. Start with a few small goals and slowly build from Start with a few small goals and slowly build from there.there.

2.2. Draw upon whatever resources you have. Draw upon whatever resources you have. 3.3. You may not have much energy, but you probably You may not have much energy, but you probably

have enough to take a short walk around the block. have enough to take a short walk around the block. 4.4. Call a loved one. Call a loved one. 5.5. Take things day by day.Take things day by day.6.6. Reward yourself for each accomplishment. Reward yourself for each accomplishment.

The steps may seem small, but if you make time for The steps may seem small, but if you make time for them each day, they’ll quickly add up. them each day, they’ll quickly add up.


Self-Help Tips to Combat Depression: Self-Help Tips to Combat Depression: Resemble the strategies you have been learning in this courseResemble the strategies you have been learning in this course

1.1. Turn to trusted friends and family members. Turn to trusted friends and family members. 2.2. Take care of yourself. Take care of yourself. Examples??Examples??3.3. Get regular exercise.Get regular exercise.4.4. Eat a healthy, mood-boosting diet.Eat a healthy, mood-boosting diet.5.5. Challenge negative thinking.Challenge negative thinking.6.6. Create Create positive self-talkpositive self-talk that is hopeful. that is hopeful.7.7. Seek additional help when you can’t kick it.Seek additional help when you can’t kick it.

(adapted from HELPGUIDE.ORG)(adapted from HELPGUIDE.ORG)


Thoughts of Death or SuicideThoughts of Death or Suicide ((from HELPGUIDE.ORG)from HELPGUIDE.ORG)

1.1. If you are feeling suicidal, know that there are many If you are feeling suicidal, know that there are many people who want to support you during this difficult people who want to support you during this difficult time, even if it doesn’t feel like it. Reach out for help!time, even if it doesn’t feel like it. Reach out for help!

2.2. If you’re feeling suicidal, call for help!If you’re feeling suicidal, call for help!1-800-273-TALK1-800-273-TALK

3.3. If you’re not ready to make that call, remember that If you’re not ready to make that call, remember that suicide is a permanent solution to a suicide is a permanent solution to a temporary temporary problemproblem..

4.4. When you’re feeling extremely depressed or suicidal, When you’re feeling extremely depressed or suicidal, problems don’t seem temporary—they seem problems don’t seem temporary—they seem overwhelming and permanent. But with time, you will overwhelming and permanent. But with time, you will feel better, especially if you reach out for help.feel better, especially if you reach out for help.


Feeling suicidal does not make you Feeling suicidal does not make you a bad person.a bad person. ((from HELPGUIDE.ORG)from HELPGUIDE.ORG)

1.1. Thoughts of ending your own life do not Thoughts of ending your own life do not necessarily mean that you truly want to die.necessarily mean that you truly want to die.

2.2. They mean, rather, that you have more pain They mean, rather, that you have more pain than you can cope with right now. than you can cope with right now.

3.3. The pain of deep depression is intense. The pain of deep depression is intense.

4.4. It is too much to bear for long periods of time.It is too much to bear for long periods of time.


If you don’t know who to turn to:If you don’t know who to turn to:

Call the National Suicide Prevention Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or Lifeline at 1-800-273-TALK (8255) or

the National Hopeline Network at 1-800-the National Hopeline Network at 1-800-SUICIDE (1-800-784-2433). SUICIDE (1-800-784-2433).

These toll-free crisis hotlines offer 24-hour These toll-free crisis hotlines offer 24-hour suicide prevention and support. Your call suicide prevention and support. Your call is free and confidential.is free and confidential.


Ways to Cope Ways to Cope with Suicidal Thoughts and Feelingswith Suicidal Thoughts and Feelings

1.1. Remember that while it may feel as if the Remember that while it may feel as if the depression will never end, depression is depression will never end, depression is never a permanent condition. never a permanent condition.

2.2. You WILL feel better again. In the You WILL feel better again. In the meantime, here are some things you can meantime, here are some things you can do to cope with your suicidal thoughts do to cope with your suicidal thoughts and feelings: and feelings: next 2 slidesnext 2 slides


Things You Can Do to Cope with Things You Can Do to Cope with Suicidal Thoughts and FeelingsSuicidal Thoughts and Feelings

((from HELPGUIDE.ORG)from HELPGUIDE.ORG)

1.1. Talk with someone every day, preferably face Talk with someone every day, preferably face to face. Though you feel like withdrawing, ask to face. Though you feel like withdrawing, ask trusted friends and acquaintances to spend trusted friends and acquaintances to spend time with you. time with you.

2.2. Spend time with people who aren’t depressed. Spend time with people who aren’t depressed. This can lift you up and make you feel better. This can lift you up and make you feel better.

3.3. If you are thinking of taking an overdose, give If you are thinking of taking an overdose, give your medicines to someone who can give them your medicines to someone who can give them to you one day at a time. to you one day at a time.

4.4. Remove any dangerous objects or weapons Remove any dangerous objects or weapons from your home. from your home.


Things You Can Do to Cope with Things You Can Do to Cope with

Suicidal Thoughts and FeelingsSuicidal Thoughts and Feelings continuedcontinued

5.5. Avoid alcohol and other drugs. They will only make you Avoid alcohol and other drugs. They will only make you feel worse. feel worse.

6.6. Wait until you are feeling better before doing things Wait until you are feeling better before doing things you find difficult or unpleasant. you find difficult or unpleasant.

7.7. Make a written schedule for yourself every day and Make a written schedule for yourself every day and stick to it, no matter what. stick to it, no matter what.

8.8. Don't skip meals, and get at least eight hours of sleep Don't skip meals, and get at least eight hours of sleep each night. each night.

9.9. Get out in the sun or into nature for at least 30 minutes Get out in the sun or into nature for at least 30 minutes a day. a day.

10.10. Make time for things that bring you joy. Make time for things that bring you joy.

((from HELPGUIDE.ORG)from HELPGUIDE.ORG)


Related Links for Coping with Suicidal Thoughts Related Links for Coping with Suicidal Thoughts

and Feelingsand Feelings Crisis Lines and Help Crisis Lines and Help ((from HELPGUIDE.ORG)from HELPGUIDE.ORG)

National Suicide Prevention Lifeline—Suicide prevention telephone hotline funded by National Suicide Prevention Lifeline—Suicide prevention telephone hotline funded by the U.S. government. Provides free, 24-hour assistance. 1-800-273-TALK (8255).the U.S. government. Provides free, 24-hour assistance. 1-800-273-TALK (8255).

National Hopeline Network—Toll-free telephone number offering 24-hour suicide National Hopeline Network—Toll-free telephone number offering 24-hour suicide crisis support. 1-800-SUICIDE (784-2433)crisis support. 1-800-SUICIDE (784-2433)

State Prevention Programs—Browse through a database of suicide prevention State Prevention Programs—Browse through a database of suicide prevention programs, organized by state. (National Strategy for Suicide Prevention)programs, organized by state. (National Strategy for Suicide Prevention)

Crisis Centers in Canada—Locate suicide crisis centers in Canada by province. Crisis Centers in Canada—Locate suicide crisis centers in Canada by province. (Centre for Suicide Prevention)(Centre for Suicide Prevention)

Befrienders Worldwide—International suicide prevention organization connects Befrienders Worldwide—International suicide prevention organization connects people to crisis hotlines in their country.people to crisis hotlines in their country.

If you are feeling suicidalIf you are feeling suicidal If you are thinking about suicide, read this first—Provides several excellent fact If you are thinking about suicide, read this first—Provides several excellent fact

sheets about suicide, from a page geared towards people who are considering sheets about suicide, from a page geared towards people who are considering suicide to information about maintaining recovery and healing. (Metanoia)suicide to information about maintaining recovery and healing. (Metanoia)

If you are feeling suicidal—A fact sheet to help if you are feeling suicidal. (Big Bend If you are feeling suicidal—A fact sheet to help if you are feeling suicidal. (Big Bend 211)211)

Stop a Suicide, Today—Includes a self-assessment questionnaire, tips for friends, Stop a Suicide, Today—Includes a self-assessment questionnaire, tips for friends, sections for professionals and survivors, and links to other resources. sections for professionals and survivors, and links to other resources. (StopaSuicide.org)(StopaSuicide.org)


Key Chapter PointsKey Chapter Points

1.1. Adopt and use health strategies to keep your Adopt and use health strategies to keep your body and mind in peak condition for college, body and mind in peak condition for college, work, and life.work, and life.

2.2. You may feel like the stress in your life is out of You may feel like the stress in your life is out of your control, but you can always control the your control, but you can always control the way you respond. way you respond.

3.3. Learn to use simple and quick stress relievers Learn to use simple and quick stress relievers to curb your stress.to curb your stress.

4.4. Use self-talk to coach yourself to adopt and Use self-talk to coach yourself to adopt and use strategies to prevent stress.use strategies to prevent stress.

5.5. Eating healthy is about eating what you want Eating healthy is about eating what you want to be.to be.


Key Chapter PointsKey Chapter Points continuedcontinued

6.6. Manage weight by reducing calories and exercising.Manage weight by reducing calories and exercising.7.7. Create a personal exercise program to keep yourself Create a personal exercise program to keep yourself

strong and fit.strong and fit.8.8. Be proactive by learning about, thinking about, and Be proactive by learning about, thinking about, and

planning to make smart decisions about sex. planning to make smart decisions about sex. 9.9. Be determined to prevent substance abuse.Be determined to prevent substance abuse.10.10. Depression is related in one way or another to many of Depression is related in one way or another to many of

the topics in this chapter.the topics in this chapter.11.11. The strategies to help you combat depression The strategies to help you combat depression

resemble many the strategies you have been learning resemble many the strategies you have been learning in this course, but seek professional help when you in this course, but seek professional help when you can’t kick it.can’t kick it.


Sometimes I just get dressed up to feel better.Sometimes I just get dressed up to feel better.


I make time for I make time for trusted friends and family.trusted friends and family.


““Time and health are two precious Time and health are two precious assets that we don’t recognize and assets that we don’t recognize and

appreciate until they have been appreciate until they have been depleted.”depleted.”

——Denis WaitleyDenis Waitley

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Copyright © 2010 by Tapestry Press, Ltd. Chapter 10 Making Healthy Choices