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Nutrition and Healthy Eating Study Guide

Learn about practical resilience, active hope, and the SSRI toolkit. Understand concepts like the water level metaphor, perspective checks, upward arrows, and the Me, You, and Us model for building individual and collective resilience. This guide offers actionable strategies for coping with stress and fostering well-being.

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Eating Behaviours, SMART Goals, and Sleep

Assessing Eating Behaviours and Essential Nutrients

This content covers obtaining essential nutrients, reading a food label, understanding calorie ranges, and improving eating for university students.

  • Proteins
  • Carbohydrates
  • Simple sugars
  • Complex carbohydrates
  • Fiber
  • Fats
  • Lipids
  • Trans fatty acids
  • Reading a food label
  • Percent Daily Value
  • Serving size
  • Calorie range
  • Nutritional needs

Altered States of Consciousness and Sleep

This content explores stages of sleep, the role of sleep in learning and memory consolidation, and various sleep disorders.

  • Altered states of consciousness
  • Stages of sleep
  • REM sleep
  • Sleep onset
  • Deep sleep
  • Delta waves
  • Sleep and learning
  • Memory consolidation
  • Episodic memory
  • Semantic memory
  • Procedural memory
  • Insomnia
  • Parasomnias
  • Hypnosis
  • Dissociation theory
  • Socio-cognitive approach

Understanding Depression and Breaking the Stigma

Understanding Depression and Mental Health Stigma

This content explores the stigma surrounding depression, the distinction between sadness and major depressive disorder, and methods to support those struggling with mental illness.

  • Major depressive disorder
  • Anxiety
  • Stigma surrounding mental illness
  • Symptoms of depression in teens
  • Suicide prevention
  • Difference between sadness and depression
  • DEVOTE acronym for support

Understanding and Managing the Stress Response

Understanding the Human Stress Response

This video explores what the stress response actually is, how to interpret physical sensations, and how to manage stressors to build resilience.

  • stress response
  • stressors
  • physical symptoms
  • resilience
  • interpretation of stress
  • anxiety disorder
  • stress management techniques
  • box breathing
  • mindfulness
  • physical exercise

Understanding Practical Resilience and Personal Stories

Practical Resilience in Difficult Times

A conversation exploring practical ideas on resilience, including bouncing back, adaptive resilience, and transformative resilience through storyboarding.

  • resilience story
  • psychological self-help strategies
  • post-traumatic growth
  • storyboarding
  • bouncing back recovery resilience
  • adaptive resilience
  • transformative resilience
  • bouncing forward

Defining Mindfulness and Cultivating Awareness

Understanding the Nature of Mindfulness

Mindfulness is paying attention on purpose in the present moment non-judgmentally to cultivate awareness of the mind, heart, and body.

  • paying attention on purpose
  • present moment
  • non-judgmental attention
  • capacity for awareness
  • cultivating attention
  • embodiment
  • navigating emotional reactions
  • relationship with the mind and body

Understanding and Practicing Self-Care

Understanding and Practicing Self-Care

Self-care involves intentional actions to improve or preserve wellness and protect one's own well-being and happiness during periods of stress.

  • Definition of self-care
  • Importance of self-care
  • Barriers to self-care
  • Physical self-care
  • Psychological self-care
  • Emotional self-care
  • Spiritual self-care
  • Relationship self-care
  • Workplace self-care
  • Stress management

Mental Health Foundations

Understanding Problematic Emotions

Learn to distinguish between normal temporary emotions and problematic emotions that persist and interfere with daily life.

The Mental Health Continuum

Understanding the spectrum of mental health and recognizing signs of distress.

Mental and Physical Health Connection

Exploring how emotional unhappiness and physical health neglect create a reciprocal cycle of decline.

When to Seek Professional Help

Identifying the threshold where emotions require intervention from health-care providers or counseling services.

Understanding Wellness, Wellbeing, and Change

Transtheoretical Model and Dimensions of Wellness

Strengthen each dimension of wellness through behaviour modification and the transtheoretical model stages of change.

  • Behaviour modification
  • Transtheoretical model
  • Stages of change
  • Precontemplation
  • Contemplation
  • Preparation
  • Action
  • Relapse
  • Maintenance
  • Physical Wellness
  • Emotional Wellness
  • Social Wellness
  • Intellectual Wellness
  • Environmental Wellness
  • Occupational Wellness
  • Spiritual Wellness
  • Financial Wellness

Building Resilience Through Active Hope

Practical Resilience and Active Hope Strategies

This content explores building resilience through active hope, resourcing oneself with upward arrows, and utilizing the me, you, and us model.

  • active hope
  • perspective check
  • resilience water levels
  • upward arrows
  • resourcing
  • gratitude exercise
  • SSRI toolkit
  • strategies, strengths, resources, and insights
  • me, you, and us model
  • collective resilience
  • control versus influence
  • positive reminiscence

Stress and Behavior Change

Anxiety: Causes and Types

Understanding the role of stress in anxiety and identifying the five major anxiety disorders.

Generalized Anxiety and OCD

Deep dive into chronic worry, tension, and the cycle of obsessions and compulsions.

Panic Disorder and PTSD

Learning about intense fear episodes and the impact of traumatic events on mental health.

Social Phobia

Understanding the fear of judgment and its physical and social consequences.

Exercise, Brain Function, and Learning

Exercise Impact on Brain Function

Research explores how aerobic activity and exercise timing influence brain function and memory retention.

  • aerobic activity
  • brain function
  • memory retention
  • high aerobic interval training
  • exercise timing
  • concrete applications in schools

Symptoms and Stages of Stress Response

Understanding Stress and Emotion Regulation

This lecture explores how optimal arousal influences performance and how emotion regulation can help manage stress, procrastination, and burnout.

  • optimal arousal
  • stress
  • emotion regulation
  • procrastination loop
  • burnout
  • anxiety
  • motivation

Emotional Wellness

Depression: Symptoms and Triggers

Identifying common symptoms of depression and the situational triggers specific to university students.

Suicidal Ideation and Risk Factors

Recognizing warning signs, risk factors, and how to support someone in crisis.

Achieving Emotional Balance

Strategies for balancing negative and positive emotions through awareness and action.

Emotional Health Maintenance

Practical tips including empathy, honesty in relationships, and understanding the temporary nature of emotions.

Social and Environmental Wellness

Loneliness in University

Understanding why students feel lonely and how to navigate social transitions.

Building Social Connections

Active steps to meet others, including campus involvement and digital connection.

Healthy Relationship Characteristics

Identifying respect, trust, honesty, and empathy as pillars of healthy connections.

Identifying Unhealthy Relationships

Recognizing red flags such as pressure, possessiveness, and abuse.

Conflict Resolution Strategies

Learning the steps to resolve disagreements: cooling off, using 'I' statements, active listening, and brainstorming.

  • Conflict resolution
  • Active listening
  • Problem-solving
  • Communication skills
  • De-escalation techniques

Long-Distance Relationships

Navigating the unique pressures and changes that come with maintaining connections at a distance.

  • Maintaining relationships
  • Communication strategies
  • Trust
  • Commitment
  • Coping with distance

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