PP Week 13 Lecture PDF

27/05/2024 1 2  27/05/2024 Mrs Janice Bruny- Tree of Knowledge 3 4  27/05/2024 Learning Outline The bodies impact on the mind...

27/05/2024 1 2  27/05/2024 Mrs Janice Bruny- Tree of Knowledge 3 4  27/05/2024 Learning Outline The bodies impact on the mind Sleep Exercise Diet Cigarettes and Alcohol The mind (PPIs) impacting on the body The application and future of positive psychology 5 Does the body influence the mind? 6  27/05/2024 Exercise, Diet, Sleep, Cigarettes, Alcohol and Wellbeing Is sitting the new smoking? Is exercise more powerful than antidepressant medication? Can a healthy diet make you happy? Are you getting enough sleep? Do cigarettes and alcohol make you happy? 7 Is sitting the new smoking? Sedentary lifestyle associated with: Leg muscle wasting away Weight gain Hip joint problems Cancer Heart disease Diabetes Varicose veins Deep vein thrombosis Stiff neck and shoulder Anxiety and depression Still not as bad as smoking when it comes to “excess deaths”! Vallance, J. K., Gardiner, P. A., Lynch, B. M., D’Silva, A., Boyle, T., Taylor, L. M., Johnson, S. T., Buman, M. P., & Owen, N. (2018). Evaluating the Evidence on Sitting, Smoking, and Health: Is Sitting Really the New Smoking? American Journal of Public Health, 108(11), 1478–1482. https://doi.org/10.2105/AJPH.2018.304649 https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting 8  27/05/2024 Exercise vs. antidepressant medication 4 months 10 months 9 Exercise vs. antidepressant medication Babyak et al. (2000) I needed the I did this myself! medication and can’t do it myself 10  27/05/2024 Is exercise more effective than medication for depression and anxiety? 1039 trials and 128 119 participants Physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression, psychological stress, and anxiety than medication or CBT Short, high intensity exercise program strongest effect Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O’Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C. E., & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1203–1209. https://doi.org/10.1136/bjsports-2022-106195 11 How does exercise improve your wellbeing? Biological Psychological Increased blood flow Anxiety Neurotransmitter Flow hypothesis Self esteem Endorphin Body image Sleep Social Make new friends Regular social interaction Common purpose 12  27/05/2024 How does exercise improve your wellbeing? Biological Psychological Biological Psychological Increased blood flow Anxiety Running after the ball Winning! Neurotransmitter Flow hypothesis Self esteem Endorphin Body image Sleep Social Social Make new friends Joking about why you Regular social interaction missed the ball Common purpose 13 Can a healthy diet make you happy? It can definitely help! Newer area of research. “SMILES” randomised controlled trial (Jacka et al, 2017) Group 1 dietician sessions Group 2 social support control 32% vs 8% remission from depression $112AU vs $138AU per week Complex Bad diet -> overweight -> diabetes - > unhappy Bad diet -> key nutrients missing (low iron) -> fatigue -> unhappy 14  27/05/2024 Are you getting enough sleep? Inadequate or poor sleep = anxiety, depression, irritability, impaired cognition, reduced performance, diabetes, obesity, cardiovascular disease, hormone imbalance, dementia, cancer… and early death! Most university students don’t get enough sleep. Sleepiness “can result in lower grade point averages, increased risk of academic failure, compromised learning, impaired mood, and increased risk of motor vehicle accidents.” https://doi.org/10.2147/NSS.S62907 “Sleep well feel well” - Sleep protects against the impact of stress on subjective wellbeing https://doi.org/10.1111/ajpy.12098 Essential for good health and wellbeing 15 Nicotine releases pleasure hormones… BUT Probably not real good for your physical health Never smokers and ex-smokers are happier (https://doi.org/10.1136/tobaccocontrol-2014-052092) Strong associations between mental illness and tobacco smoking (Australian Survey of Mental Health and Wellbeing) 16  27/05/2024 Does beer makes you happy? Alcohol In the moment happy (if you use an iphone) Increased risk of problem drinking Problem drinking life satisfaction decreases (https://doi.org/10.1016/j.socscimed.2016.03.034) Alcohol by definition is a “depressant” Is linked with suicide risk Lower wellbeing if you have a heavy drinker in your life (https://doi.org/10.1111/j.1360- 0443.2011.03361.x) 17 Exercise, Diet, Sleep, Cigarettes, Alcohol and Wellbeing Is sitting the new smoking? Is exercise more powerful than antidepressant medication? Can a healthy diet make you happy? Are you getting enough sleep? Do cigarettes and alcohol make you happy? 18  27/05/2024 Does Body influence the Mind or the Mind influence the Body? Not a simple one-way relationship Meaning in life associated with improved immune function lower cholesterol, better glucose control improved cardiovascular health, quicker recovery from illness better adjustment to chronic conditions reduced mortality -> healthier, happier, longer life 19 Does the mind influence the body? 20  27/05/2024 The mind helping the body Positive emotions Longevity, less risk of catching colds Induced positive thinking reduces cortisol response Optimism better health but also lower levels of pain, lower risk of stroke in older people greater exercise, healthier diet, and not smoking Supportive social relationships Longevity and less cognitive decline with aging Unlikely to cure cancer – problematic claims https://doi.org/10.1177%2F1559827614550277 https://doi.org/10.1007/s12160-009-9153-0 21 Gratitude interventions Improve sleep Improve cardiovascular function Positive May also help glycaemic control, asthma control and eating behaviour https://doi.org/10.3389/fpsyg.2023.1243598 psychology interventions PPIs to improve health behaviours or outcomes helping the PP-MI increase physical activity in type 2 diabetes Decreased symptom severity in newly diagnosed HIV patients following teaching body positive affect skills e.g. savouring Spend money on others improved cardiovascular health Increase intention for healthy behaviour following weight gain during COVID 22  27/05/2024 COVID, weight gain and PPIs 178 participants who had gained weight during COVID Rated on their behaviour intentions to lose weight, diet, exercise body esteem, body compassion, positive and negative affect Four groups Control Nostalgia -> no impact (previous research + healthy diet) Gratitude -> + intention to exercise, + body kindness, - intention to diet Best Possible Self -> + intention to exercise, + intention to lose weight https://doi.org/10.1007/s41042-023-00134-1 23 Can’t separate the mind from the body Reflection – have you been sleeping, exercising and eating well lately? 24