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Health Psychology - Coggle Diagram

- - - - Preventing a health problem E.g. childhood obesity
    - - Preventing or slowing the progress of a disease that has already developed, before there are siginficant health consequences. E.g. Smoking cessation
    - - Treating/managing the impact of a disease on an individual. E.g. Reducing the inmpact of a chronic illness.
  - - - Smoking
      - Nutrition
      - Alcohol
      - Physical Activity
- - - - Smoking cessaiton support post-discharge = short term benefits
      - Intervention had an effect on the behvaiours shown to precede cessation
- - - - Reduced sleep drive
        
        Increases desire to sleep during the day
      - Interrupted body clock
        
        disruptions in sleep routine leading to difficulty falling asleep and approaching REM sleep cycles.
      - Increased arousal
        
        Increasing physiological arousal, making it difficult to sleep during th enight
    - - Operant and classical conditioning (stimulus control)
        
        Including stimus control
        
        When to go to sleep
        
        What activities are permitted or allowed in bed
        
        What to do if sleep is not achieved within a reaasonable period of time
        
        When to rise in the morning
        
        Daytime napping
      - Focus on sleep interferring behaviours that effect sleep hygeine
      - Focus on reducing hyperarousal features of insomnia
      - Improving circadian rhythyms and sleep homeostasis with sleep scheduling, and partial sleep deprivation
        
        Sleep restriction
        
        Systematic, controlled, partial form of sleep deprivation, designed to consolidate sleep rapidly and then gradually increase the scheduled time allotted for sleep when adequate sleep efficiency has been achieved.
        
        Goal = increase sleep efficiency. i.e. more of the time spent in bed is spent sleeping.
        
        Claculate average total sleep time AND total time in bed
        
        E.g. in bed 9 hours, sleep for 6 hours, next night, only be in bed for 6 hours.
        
        Sleep efficiency = (Total sleep time/Total time in bed) * 100. 85% goal for someone with insomnia is appropriate.
      - Applying cognitive therapy to insomnia
        
        Focus on reducing arousal during the day, prior to bedtime and during nocturnal wakings.
        
        Worry can elevate heart rate, causing challanges in falling back to sleep
        
        Challenge thoughts and beliefs about sleep (Not at bed time)
        
        De-fusion/mindfulness
        
        Worry scheduling
        
        Relaxation - PMR, streching, breathing
      - Factors impacting sleep hygeine
        
        Smoking
        
        Drinking too much caffiene/alcohol
        
        Not getting regular exercise
        
        High sugar diet
        
        TV/other screens in the bedroom
        
        Environmental disturbance - light, noise, temp, and bedding.