Changing Personal Behaviors for Optimal Wellness © 2015 Pearson Education, Inc.

Learning Outcomes Identify your current place on the wellness continuum. Describe the dimensions of wellness and how they are interconnected. Explain the benefits of wellness for individuals and for society as a whole. Determine your stage in the behavior change process for one or more behaviors. Write out a wellness goal using the SMART goal-setting guidelines. Commit to fitness and wellness by filling in a behavior change contract. Learn and use strategies for keeping your behavior change on track. © 2015 Pearson Education, Inc.

Top 10 Impediments to Academic Performance © 2015 Pearson Education, Inc.

The Wellness Continuum Striving for improvement in all six wellness dimensions is a lifelong process. Concentrate on the most pressing needs first, then strive for balance across the continuum. © 2015 Pearson Education, Inc.

Health, Wellness, Fitness: Terminology Used broadly to include everything from environmental health to the health of populations Historically, has referred to the absence of disease Wellness The highest level of health possible in six different dimensions (Physical) Fitness The ability to perform moderate to vigorous levels of physical activity without undue fatigue © 2015 Pearson Education, Inc.

The Six Dimensions of Wellness Achievement of the highest possible level of health across six dimensions: Physical Social Intellectual Emotional Spiritual Environmental © 2015 Pearson Education, Inc.

The Six Dimensions of Wellness © 2015 Pearson Education, Inc.

Physical Wellness Encompasses all aspects of a sound body: Body size, shape, and composition Sensory sharpness and responsiveness Body functioning Strength, flexibility, and endurance Resistance to diseases and disorders Ability to recuperate Fitness is an aspect of physical wellness. © 2015 Pearson Education, Inc.

Social, Intellectual, and Emotional Wellness Social Wellness Being able to have satisfying interpersonal relationships and maintain social connectedness Intellectual Wellness Being able to use your brain power effectively to solve problems and meet life's challenges Emotional Wellness Being able to control your emotions and express them appropriately at the right times © 2015 Pearson Education, Inc.

Spiritual and Environmental Wellness Spiritual Wellness Experiencing a quality of wellness that may involve a feeling of unity or oneness with others and with nature, and a sense of meaning or value in life; for some, may involve a belief in a supreme being or religion Environmental Wellness An appreciation of how the environment can positively or negatively affect you, and the role you play in preserving, protecting, and improving it © 2015 Pearson Education, Inc.

Related Dimensions of Wellness Occupational Wellness The level of happiness and fulfillment experienced in your in work, including harmony with personal goals, appreciation from bosses and co-workers, and a safe workplace Financial Wellness The ability to balance and manage financial needs and wants with your income, debts, savings, and investments © 2015 Pearson Education, Inc.

Money Mistakes College Grads Make Discuss good types of debt. How is not having a credit history detrimental to financial success? How can people demonstrate responsibility for making payments? How can college students invest in themselves now in order to have a fruitful career? What tips can college grads utilize in order to develop a habit of saving money? It is important to look at the whole picture in considering employment opportunities. What factors are negotiable and what should you take into consideration beyond salary? © 2015 Pearson Education, Inc.

Why Does Wellness Matter? Good wellness habits can help you live a longer, healthier life. More years overall More healthy years Good wellness habits benefit society as a whole. Lead to a population that is happier, more productive, and spends less on health care Produce a population with a lower risk of chronic and catastrophic diseases © 2015 Pearson Education, Inc.

Healthy Life Expectancy © 2015 Pearson Education, Inc.

Women's Life Expectancy in Decline Discuss the possible reasons for the decline in women's life expectancy in America. Describe the medical and social reasons the rates of heart disease are elevated in women. Discuss methods for raising awareness of heart disease rates in women. Discuss how to educate the American population about the higher rates of the disease in women than men. © 2015 Pearson Education, Inc.

Leading Causes of Death Among Americans Ages 15–24 © 2015 Pearson Education, Inc.

Leading Causes of Death Among Americans Overall © 2015 Pearson Education, Inc.

Health Benefits of Physical Activity © 2015 Pearson Education, Inc.

Overweight and Obese Adults © 2015 Pearson Education, Inc.

Hunger at Home In what ways can pay-as-you-can restaurants have a wider impact on impoverished people? In what ways do pay-as-you-can programs help to inspire volunteerism and giving back? What are the benefits and challenges to pay-as-you-can restaurants? How would you discuss the pay-as-you-can idea with a restaurant franchise with the hopes of inspiring them to consider this method of payment? The video gives several examples of pay-as-you-can restaurants across the country. How have pay-as-you-can restaurants been successful and prosperous? © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? Step 1: Understand the Stages of Behavior Change Changing behaviors involves a gradual process of awareness, preparation, and then action. © 2015 Pearson Education, Inc.

Six Stages of Behavior Change Precontemplation No intention of changing yet; unaware of or in denial about a problem Contemplation Recognizes there may be a problem and starts to see a need for change Preparation Starts to focus on what can be done and on developing a plan © 2015 Pearson Education, Inc.

Six Stages of Behavior Change Action Executes a plan, publicly states a desire to change, enlists help, and sets realistic goals Maintenance Works to prevent relapse and continue with gains In this stage after completing six months or more without relapsing into old habits Termination New behavior is ingrained and ongoing © 2015 Pearson Education, Inc.

Six Stages of Behavior Change Relapse Not an original stage of behavior change, but happens periodically for most people trying to change Causes include overconfidence, temptations, stress or emotional distractions, and putting oneself down © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 2: Increase Your Awareness Stay physically fit. Eat healthy foods. Manage your weight. Manage stress. Avoid drugs, smoking, and alcohol abuse. Prevent accidents, injuries, and disease. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 3: Contemplate Change Examine your current habits and patterns. Assess your current beliefs and attitudes. Assess your motivation. Target a behavior for change. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 4: Prepare for Change Observe role models. Set realistic goals and objectives. Anticipate and overcome barriers to change. Make a commitment. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 5: Take Action to Change Visualize yourself engaging in the new behavior. Control your environment so that you don't encounter people or situations that tend to trigger your unwanted behavior. Change your self-talk—that is, the way you think and talk to yourself. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 5: Take Action to Change Learn to counter—that is, to substitute a desired behavior for an undesirable one. For instance, chew a piece of sugarless gum instead of smoking a cigarette. Practice shaping—that is, making a series of small changes that slowly progress. Reward yourself for successes—for example, by scheduling an enjoyable activity or purchasing a gift for yourself. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 5: Take Action to Change Use writing as a wellness tool. Journaling, or writing personal experiences, interpretations, and results in a journal or notebook, is an important skill for behavior change. © 2015 Pearson Education, Inc.

Life-Changing Resolutions Provide examples of resolutions that can have a positive impact on health and wellness. Discuss the ways in which the top three resolutions discussed can have a positive impact on overall health and wellness. Discuss how spending time with family and friends positively impacts our health. © 2015 Pearson Education, Inc.