WellnessChapter 2

Guidelines for a Healthy Lifestyle

The Science of Psychoneuroimmunology

(pp. 26-27)• Psychoneuroimmunology – the scientific

investigation of how the brain affects the body’s immune cells and how behavior can affect the immune system – Focuses on the links among the mind, the brain, and

the immune system– Research as shown the following effects of the mind-

body connection• Positive emotions can help protect the heart• Among people with heart disease

– Pessimism can be deadly and a optimism promotes healing• Remaining calm during emotional conflict reduces the risk of

heart attack• Anxiety and suppressed anger increase the risk for

premature death, as does depression

Personality and Health(pp. 27-30)

• Personality – the whole of a person’s behavioral characteristics– In essence, it is the pattern of behavior that distinguishes you from everyone

else• Personality types and Health

– Type A personality – a person who is hard-driving and competitive and also hostile, angry, and suspicious• Also called the coronary-prone personality • Increased risk for heart attack

– Type B personality – a person who is easy-going and generally free of hostility, anger, and suspicion• Also called the relaxed personality• Low levels of heart disease

– Type C personality – a person who is emotionally unexpressive and demonstrates ambivalence• Also called the cancer-prone personality• Increased risk for cancer

– Type D personality – a person who thinks negatively and isolates themselves from others • Also called the distressed personality • Irritation of an existing disorder• Increased risk for heart disease and prone to depression

Emotional States that Affect Health(pp. 30-37)

• Anger – a temporary emotion– Express anger appropriately

• At the right time and in a nondestructive manner– Misdirected anger buries the real problems

• Creates more problems– Health consequences of serious suppressed anger

• Heart disease, cancer, rheumatoid arthritis, hives, acne, ulcers, migraine and etc.– Physiological effects of chronic repression of anger

• Release of chemicals and hormones (adrenaline and noradrenaline)– Major contributor to arterial diseases because these chemical and hormones affect the proper

functioning of the heart and amount of constriction or dilation of the arteries

• Hostility – a permanent kind of anger– It is marked by explosive and vigorous vocal mannerisms, competitiveness,

impatience, and irritability• In general, they want to hurt other people, either physically or verbally

– Effects of hostility• Independent risk factor for coronary heart disease• Continuous release of hormones that destroys health• Weakens the branch of the nervous system designed to calm the body after an

emergency– Thus, the body does not recover from the surge of the stress hormones, does not calm down,

and remains in a state of prolonged, harmful arousal

Emotional States that Affect Health(pp. 30-37)

• Perfectionism – compulsive pursuit of unrealistically high standards– Procrastination stems from perfectionism

• Because people put off projects because they fear they will make a mistake• Self-esteem – know and like themselves

– They cherish their positive qualities and work to improve their negative traits

– High self-esteem facilitates emotional growth– Poor self-esteem is linked closely to alcoholism, drug abuse and

violence and etc.• Worry – dwell on something so much that we become

apprehensive– Anxiety – intense worry that is not grounded in reality

• Impairs the immune system and results in physical illness• Affects the heart and the circulatory system

– Fear – when worry and anxiety escalate• Secretes adrenaline, which has a powerful effect on the heart

Emotional States that Affect Health(pp. 30-37)

• Depression – apathy and a feeling of hopelessness– Sometimes it follows the loss of something valued or someone important

• Death of a loved, termination of employment and etc.– Sometimes it is caused by biological factors

• A chemical imbalance in the brain, a physical illness and etc.– Health consequences of depression

• Impairs the immune system • Hormones triggered by depression have significant damaging effects on the heart

– To combat depression• Behavioral counseling, lifestyle modifications, and sometimes medications

– Suicide – serve depression can lead to suicide (SEE p. 36)• The grief process

– Typical stages• Denial, anger, bargaining, depression, acceptance, hope for the future Protecting your

immune system while you grieve– Protecting the immune system

• Get plenty of rest• Eat a balances diet• Get plenty of fluids• Exercise regularly

Hardiness(pp. 37-38)

• Hardiness – a set of personality traits marked by commitment, control, and challenge– The 3 Cs

• Commitment –a belief that life has meaning and a sense of direction

• Control – a belief that negative events can be influenced in a positive way

• Challenge – ability to see change as an opportunity for growth and excitement

– Also termed emotional intelligence– They stay positive under adverse circumstances

• If a problem crops up, they look for resources and try out solutions. If one solution doesn’t work, they try another one