WellnessChapter 5

Guidelines for a Healthy Lifestyle

• Explanatory style – the way people perceive the events in their lives– Pessimism – a tendency to view life situation with

negativity and gloom• Can lead to anxiety, depression, guilt, anger, or hostility• Can delay healing, and worsen the course of disease

– Optimism – a tendency to expect the best possible outcome• Can increase the quality and length of life• Enhances health

Explanatory Stylep. 88

• Health locus of control – one’s prevailing belief that events are a consequence of one’s own actions and, thus, potentially can be controlled– Control refers to how much we believe our actions

can influence a situation– We choose how to react and respond– External locus of control – one’s prevailing belief that

the things that happen are unrelated to one’s own behavior and are determined by outside forces

– Internal locus of control – one’s prevailing belief that events are a consequence of one’s own actions and, thus, potentially can be controlled• People with a strong sense of internal control have fewer

illnesses because they practice healthier behaviors

Health Locus of Controlpp. 88-89

Self-Esteemp. 89-90

• Self-esteem – a sense of positive self-regard and self-respect– Developing healthy self-esteem is one of the best

things a person can do for overall health– To boost your self-esteem

• Use affirmations – positive statements that reinforce the positive aspects of personality and experience– Prepare a list of your positive traits– Say positive things about yourself

• Set positive goals, and develop a plan for accomplishing these goals; and focus on worthwhile achievements

• When your “internal critic,” which is the negative inner voice in each of us, starts putting you down, tune it our. Redirect your thoughts to a situation that you handled well or something about yourself if which you’re especially proud

• SEE Assessment 5.3, p. 103

Fighting Spiritp. 90

• Fighting spirit – determination– The open expression of emotions, whether

negative or positive– The willingness to face problems head-on and

look for solutions– A fighting spirit can play a major role in recovery

from disease– A fighting spirit can play a large role in the extent

of psychological distress and facilitates vicotry over disease

The Spiritual Linkpp. 90-96

• Spirituality – a belief in and a person’s relationship with a Higher Being– Spirituality enhances meaning and purpose in life

• Spiritual health – dimension of health related to a person’s moral or religious nature; a relationship with a higher being

• Religion and Religious Practice– The system of how to know God, accompanied by rituals and places of

worship– People who are strongly affiliated with a place of worship generally enjoy

better health• Prayer

– Prayer means communication with a Higher Power– Meditation means to sit quietly while focusing on breathing– Prayer/meditation has a beneficial physiological effects on the body – Prayer/meditation body to enter a state of relaxation, called the relaxation

response• Contentment – feeling satisfied, pleased, and happy

– Most people inwardly long for enduring contentment – a deep-down, soul-satisfying peace

– People with true contentment have inner harmony because they feel loved

The Spiritual Linkpp. 90-96

• Forgiveness – the ability to release from the mind all past hurts and failures, all sense of guilt and loss– A negative bitter attitude is harmful emotionally and physically– Forgiving people have an increased sense of control and

reduced biological symptoms of stress– NOTE: forgiveness does NOT mean denying, ignoring, or

tolerating the offense; rather forgivers release all negative thoughts and feelings they otherwise might hold toward someone

– Altruism – the act of giving of oneself out of a genuine concern for other people; unselfish devotion to the interests and welfare of others• Volunteerism – altruistic people often engage in volunteer work, with

the side benefit of better health, fewer visits to the doctor, and fewer medical complaints than others– Volunteering can bring tremendous health benefits

• Random acts of kindness – to engage in behavior that helps another person

The Spiritual Linkpp. 90-96

• Faith – belief and trust in God or something that can’t be proved– It is associated with an optimistic life orientation,

social support, high resilience to stress, and low levels of anxiety

– Devoutly faithful groups of people have lower blood pressure than those who lacks faith

• Hope – Positive anticipation and expectation, characterized by optimism– Hope promotes health and healing– Hope causes specific electrochemical changes in the

body that benefit the strength of the immune system and the workings of the organs