Exam 11: Create a Healthy Mind, Body, and Spirit

Scott is a college freshman in his fall semester.He never drank before but through peer pressure in his dorm, he has begun to drink and to experiment with drugs.When he should be studying on the weekend, he is recovering from binge drinking.He is able to manage his time to earn good grades; however, he feels tired all the time.He has begun to drink a lot of coffee and energy drinks to feel energized throughout the week.He is often irritable, and feels depressed when he is not partying with his friends.While home with family for the holidays, he did not drink alcohol or caffeine.Upon returning to school he felt himself again and rejuvenated.He wants to continue to feel this good for the remainder of the school year.What best piece of advice would you recommend?

Izzy has been a gymnast most of her life and is an average weight for her height.She is now a freshman in college and will no longer be doing her favorite sport.She is very weight conscious and afraid of gaining weight from what she has heard about the 'freshman 15'.She used to work out 5 days a week for 5 hours a day so she decided to take up a modified regiment in the health club on campus.She tends to eat soups, salads, yogurt, and fruit.She'll allow herself a single grain serving per meal, eating 3 meals per day.She eats meat sparingly and instead will eat a bean-based soup or throw some sunflower seeds and nuts onto her salads.Her friends seem impressed with the amount of control she is able to show during meals and they have begun to eat in the same fashion.Before going home for the holidays, Izzy had lost weight.While home, she continued her exercise regiment faithfully.Her parents were worried she was getting too thin so they encouraged her to eat more.For each meal she ate more than usual, she counted the calories and worked out longer to burn off what she had eaten.She lost weight over the holidays.Does Izzy have a problem and if so, what leads you to believe this? What is the best advice to offer Izzy? Apply at least 5 strategies for good health, stress, and/or emotional health management.

Robin has been co-writing a paper with her instructor who has a high public profile for his work.They've built a good rapport, and he seems to respect her research and input on the paper.During their last session, he asked that she call him by his first name and suggested they meet up for coffee for their next update with each other.Robin felt good about this because it made her feel more on his level as a colleague versus a student.Her roommate warned her it is not appropriate she be calling him by his first name and said she should be vigilant in working with him to avoid the possibility of date rape.Robin's intuition is that he is not interested in her romantically and plans to continue building their working rapport.She should trust her intuition.

Peter sometimes has sex without using protection.He has a sore throat and a fever, and has been feeling lethargic.He had some sores and now has a rash.Which sexually transmitted infection could he have?

Allen has been dating Sheryl for 2 weeks.They usually meet in public places, but she has invited him to meet her and some friends for a get together before heading out to a party.When he arrives, Sheryl is the only one there.She said her friends decided to catch dinner first and will meet them at the party.She offers him a drink she has made up for him.Although he likes her, he is not comfortable drinking with her alone.What should he do?

Sleep disturbance is a common situation leading to depression.

One night of heavy drinking can impair a person's ability to think critically for up to 30 days.

Many people know they should take better care of their health, but they find optimal health practices unrealistic for their own lives.Discuss how realistic these practices for optimal health are in your life.Then brainstorm ways to work around obstacles or suggest adjustments to practices that would make you more likely to adopt them today.

The first step in managing your health is:

Helen is the child of an alcoholic and has a low self-esteem.She has always had trouble in maintaining healthy relationships and lacks family support.She suffers depression, and abuses alcohol to try to feel better.Helen met Jared in their classes.They dated for a month and decided to move in together.Early into the relationship, they had a fight, and Jared put Helen down saying that a lot of his family and friends don't like her because she is bossy.This hurt her feelings, and she considered breaking up with him, but since they moved in together this complicated things.When Jared drinks, he loses his temper and continues to put her down.Helen feels pressured to party and to drink more like Jared's friends.She has gained a lot of weight and has entered a severe depression.She has attempted suicide in the past.What is Helen's most pressing problem along with the best advice?

Both positive and negative situations in life can cause stress.To manage these stresses, one needs to:

Penny's father is an alcoholic.Her mother always made excuses for his addiction, teaching Penny that her behavior was a factor in causing her father stress.Penny never discussed her father's problem with anyone while growing up.She has a very low self-esteem and takes it very personally when she does not get along with people in her dorm.Penny would benefit most from:

Frances has a family history of mental illness.Her mother is severely depressed, and her sister has bi-polar depression.Frances has not experienced mental health issues in the past.She tends to be very shy and has trouble making new friends.She is several months in to her first year of college and has not really connected with any other people.She feels anxious when she meets people and has totally withdrawn.Frances maintains a close relationship with her family, but she has begun to miss her nightly phone calls with her father.Frances has displayed the warning signs for committing suicide.

Dan is a workaholic usually, but he's been happy with how he has been able to balance his work and life, spending time with family and friends and also getting to the gym fairly regularly.Recently, though, his company let a lot of people go, and he has been faced with losing many of his team members.He has more pressure to perform above and beyond the regular duties of his job.Since this is no longer a choice for him, he is feeling burnt out.What health management strategy will help increase his energy level the most?

Approximately 300,000 of today's college students will dies of alcohol-related diseases.

Erica shows signs of being codependent which affects her ability to get along with people in all facets of her life.She has a low self esteem, tends to be controlling, and is easily offended and down on herself when she does not get along with people.During her first semester as a freshman in college she tried to make friends in her classes and in the dorms, but she has not had luck in making a single friend.She has become anxious and socially withdrawn.Over the holidays, she was distraught and asked her parents if she could drop out of school and just look for a job.Her parents have encouraged her to try the next semester before throwing in the towel.Using what you have learned about attitude and wellness, offer Erica advice on how to turn her situation around.

To reduce stress, one should develop hobbies and interests.

Caffeine can deplete the B vitamins in your body in addition to other nutrients.

Partying with a plan includes:

The USDA Original Food Pyramid: