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