Peak Performance:
Success In College And Beyond

Chapter 11

Create A Healthy Mind, Body, And Spirit

Chapter Objectives

• Explain the connection among the mind, body, and spirit

• Make healthy choices in your diet

• Make exercise a positive habit

• Manage stress and reduce anxiety

Chapter Objectives

• Make sound decisions about alcohol and other drugs

• Recognize depression and suicidal tendencies

• Protect yourself from disease, unplanned pregnancy, and acquaintance rape

Success Principle 11

Focus on QUALITY, not quantity.

Redefining Health: Connecting The Mind, Body, And Spirit

• The Mind

• The Body

• The Spirit

• Awareness

Redefining Health: Connecting The Mind, Body, And Spirit

• Strategies for good health management

– Eat healthy foods

– Maintain your ideal weight

– Renew energy through rest

– Increase physical activity

– Establish healthy relationships

Manage Stress

Try the following strategies:

– Become attuned to your body and emotions

– Exercise regularly

– Dispute negative thoughts

– Rest and renew your mind, body, and spirit

Manage Stress

– Use breathing methods

– Develop hobbies and interests

– Create a support system

– Take mini-vacations

– Rehearse a feared event

Manage Stress

– Exercise and stretch the mind

– Create balance in your life

– Develop a sense of humor

– Plan; don’t worry

– Be assertive

Manage Stress

– Keep a log

– Get professional help

Unhealthy Addictions

• Alcohol abuse

• Cigarette smoking

• Illegal drug use

• Prescription and Over-the-Counter Medication Abuse

• Critical thinking about addictive substances

• Overcoming addictions

• Codependency

Emotional Health

Depression can be a response to…

• Loss

• Health changes

• An accident

• Conflicts in relationships

• Loneliness

• Peer pressure

• Daily demands

Emotional Health

Common symptoms of depression may include…

• Sleep disturbance

• Increase in or loss of appetite

• Overuse of prescription drugs

• Use of nonprescription drugs

• Overconsumption of alcohol

Emotional Health

• Withdrawal from family and friends

• Avoidance of teachers, classmates, and co-workers and lack of attendance

• Recurring feelings of anxiety

• Anger and irritability for no apparent reason

• Loss of interest in formerly pleasurable activities

Emotional Health

• A feeling that simple activities are too much trouble

• A feeling that other people have much more than you have

Emotional Health

Suicidal people may exhibit several of the following warning signs:

• Excessive alcohol or other drug use

• Significant changes in emotions

• Significant changes in sleeping, eating, studying patterns, or weight

Emotional Health

• Feelings of hopelessness or helplessness

• Little time spent with or a lack of close, supportive friends

• Non-supportive family ties

• Rare participation in group activities

• Recent loss or traumatic or stressful events

Emotional Health

• Suicidal statements

• A close friend or family member who committed suicide

• Attempted suicide in the past

• Participation in dangerous activities

• A plan for committing suicide or for giving away things

Emotional Health

If you know someone who is suicidal, take the following steps:

– Remain calm

– Take the person seriously; don’t ignore the situation

– Encourage the person to talk

– Listen without moralizing or judging

Emotional Health

– Remind the person that counseling can help

– Remind the person that reaching out is a sign of strength

– Call a suicide hotline

– Stay with the person to provide provide support

– Seek support yourself

Protecting Your Body

Sexually Transmitted Infections (STIs)

• Know your partner

• Ask a prospective partner about his or her health

• Explain that you always use safety precautions

• Abstinence is the only totally effective way to prevent STIs and pregnancy

Protecting Your Body

Birth Control

• Ask yourself, “How would an unwanted pregnancy change my life?”

• No contraceptive is 100 percent foolproof

• Make an informed decision

Protecting Your Body

Understanding and preventing acquaintance rape

– Make your expectations clear

– Meet in public places

– Trust your intuition

– Take your time

Protecting Your Body

– Recognize that alcohol and other drugs can be dangerous

– Learn to read the danger signals of an unhealthy relationship

– Be safe and vigilant

– Get professional help

Peak Performance:
Success In College And Beyond

Chapter 11

Create A Healthy Mind, Body, And Spirit