The Life Long Journey to Health Dr. Mark Hubner MD Neuropsychiatry Branch Chief USAF School of Aerospace Medicine Wright Patterson AFB, OH Associate Professor of Psychiatry Wright State University Dayton, OH

Personal Health Health PhysicalEmotionalMentalSpiritual

Four Key Areas of Health Physical – Nutrition – Sleep – Stress – Activity Mental / Intellectual – Stimulate – Learn – Challenge – Grow Emotional – Feel your emotions – Express your emotions – Engage in life – Connect with others Spiritual – Stillness – Connection – Deepening – Regeneration, renewal

Healthy Relationships Healthy Self Esteem and Positive Regard Goal Setting Incremental Accomplishments Developing Healthy Personal Habits Daily Routines and Disciplines Self-Maintenance and Healing Ability to Forgive (self and others) Able to Express Emotion and Control Own Thoughts Through Words, Writing, Music, Art, Dance Nutrition, Exercise, Restorative Sleep, Life Balance Meditation, Relaxation/Breathing, Wholesome Recreation Big Picture, Connection to Others Spirituality, Community, Service --- Lots of Sunshine, Nature, Pets, Plants Attitude of Optimism, Gratitude, Cheerfulness, Kindness Self-Control, Personal Responsibility Building a Healthy Self PERMA P ositive emotions E ngagement P ositive Relationships M eaning A ccomplishments

The Psychology of Choice and Action You FreedomFreedom Event Victim Survivor Passive, Acted Upon, Unhealthy, Externalizing Control, Responsibility Engaged, Taking action, Healthy, Internalizing Control, Responsibility Incapacitation Prison Engaged and Active MORE CAPABLE WITH EACH STEP Each step opens up more opportunity of health, choice and freedom Passive, “Acted Upon” LESS CAPABLE AT EACH STEP Each step slowly limits options, freedom, health

Natural Ways to Boost and Balance Neurotransmitters Things to DO Consistent sleep cycle routine Sun light exposure (use of light box) Meditation, prayer Music: listening, playing, humming Exercise: walking, yoga, strength Service Goal setting and achievement Pet ‘therapy’ Laughter/smiling Intimacy – Physical – Emotional Social interaction (face to face) – Bonus for multigenerational Things to EAT Whole grains Bananas Nuts Fish / Fish oil Chocolate – dark Spicy – heat Legumes Tomatoes Avocado Lots of dark green, leafy veggies Fermented/probiotic 1-2 x week

Foundation of Healthy Interaction with Others: Boundaries Healthy concept of self Healthy view of the world Healthy boundaries – Where do you end – Where does the other begin – How to interact with respect Boundaries help define nations Boundaries help define people Peru Brazil Me You Boundaries Help To Clarify: Roles Responsibilities Resources Interaction Consequences Safety and defense All nations need boundaries All people and every relationship needs boundaries

Building Healthy Relationships The Row Boat The Flower Common Goal To Avoid: The Sunburn (Chronic Inflammation)

Drugs And Alcohol Addictions: Pornography, Internet, Gambling Unhealthy & Abusive Relationships Loneliness (not being alone) Unhealthy Response to Rejection or Failure (esp. self criticism) Chronic Stress Anxiety, Worry Pessimism Inability to Forgive Self or Others Unspoken Expectations of Others Treating Current Relationships based on past Relationships The Great Destroyers of Health and Happiness

THANK YOU & QUESTIONS My Favorite Books on Health: Mans Search for Meaning Frankl Where Ever You Go, There You Are Kabat-Zinn Becoming Human Vanier Les Miserables Hugo Uncle Tom’s Cabin Stowe