NOBLEFIT CONTENT GUIDE 2019-2020 SCHOOL YEAR - Noble Network of Charter Schools
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Table of Contents
Chapter 1: Wellness 3-16
Sleep
Self-Esteem
Diseases
First Aid
Drugs
Tobacco
Marijuana
Alcohol
Chapter 2: Emotional Wellness 17-26
The Emotional Self
Emotions 101
Decision Making
Stress
Developing a Positive Mindset
Coping Strategies
Trauma 101
Self-Advocacy and Accessing Support
Exercise and Emotional Wellness
Chapter 3: Sex Education 27-38
Healthy vs. Unhealthy Relationships
Consent
Overview and Statistics
Male Reproductive System
Female Reproductive System
Menstruation
Pregnancy
Abstinence
Sexually Transmitted Infections
Contraception
Sex, Sexual Orientation, and Gender
LGBTQ and Allies
Chapter 4: Nutrition Application 39-52
Nutrition Overview
Risks Associated with Unhealthy Nutritional Choices
Whole Foods vs. Processed Foods
Dangers of Processed Foods
Sodium
Natural Sugars vs. Processed Sugars
What are Macronutrients?
Advertising and Marketing of Foods
Food Labels – What to Look For
Hydration
Nutrition and Fitness
Habits for a Healthy Lifestyle
1
Chapter 5: Functional Movement 53-68
What is Functional Fitness?
If You Don’t Use It, You Lose It
Sitting Disease
The Ten Basic Physical Skills
What are Functional Movements?
Functional Movement Vocabulary
A Braced Neutral Spine
Scaling
Basic Functional Movements
Noble Physical Test
Gym Safety
Fitness as a Lifestyle
University Resources
Chapter 6: Fitness Leadership 69-78
Overview
The Noble Pillars
7 Habits for Highly Effective Teens
Becoming a NobleFit Leader
References 79-81
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Sleep
Getting a good night’s sleep is not a luxury, but an essential part of the promotion of good health. A good night of sleep
can help you think more clearly, be more productive, and feel happier. During sleep, cells in the brain stem trigger the
body to go into a state of unconsciousness, characterized by slow and even breathing. This allows our bodies enough
time to reorganize information in the brain, build up energy stores in our cells, and clear waste from brain cells
(Scientific American). If we understand the risk factors of insufficient sleep, attempt to obtain the recommended
amount of sleep, and practice good sleep hygiene, we are helping prevent potential chronic diseases.
According to the Center for Disease Control, more than 25% of residents in the U.S. report occasionally not getting
enough sleep, while almost 10% experience chronic insomnia (the inability to sleep or habitual sleeplessness).
Insufficient sleep is linked to a number of chronic diseases and conditions – such as diabetes, cardiovascular disease,
obesity, and depression, and is responsible for motor vehicle
crashes causing substantial injury and disability each year (Sleep, Sleep Duration Recommendations
2015).
Sleep guidelines, found in the figure from the National Sleep
Foundation, note that sleep needs change as we age and can vary
based on individual needs. Overall, it is important to remember
there is no magic number. Follow the guidelines if you are not sure
where to start.
There is a pattern to how sleep happens. Sleep occurs in stages,
and it is important to get enough hours of sleep so your body can
cycle through multiple iterations of slow-wave sleep (SWS) and
rapid eye movement (REM) sleep. During SWS, the body and brain
are the most relaxed – this is known as deep sleep and allows the
body to build up physical and mental energy. This is followed by
REM sleep, which is when dreams occur. This stage of sleep has
been shown to improve brain function and create long-term
memories (The Centers for Sound Sleep, 2017).
According to the National Sleep Foundation, having good sleep
habits and promoting of regular sleep are known as sleep hygiene.
The most common bad sleep habits, with suggestions on how to fix
them, are listed in the table on the following page.
When considering your friends and other peers your age, you can
probably think of many high school students who do not practice
good sleep hygiene, but college students are infamous for this poor
practice. College students stay up late, often oversleep, and pull
all-night study sessions, as well as use energy drinks and coffee to
keep themselves going during the day.
Roxanne Prichard, a professor of Psychology at the University of St.
Thomas in Minnesota, published a study that concluded stress, not
external factors like caffeine or sleep schedules, was the leading
predictor of poor sleep quality among college students. Prichard
notes that students with a regular sleep schedule also had better
functioning immune systems and advises that energy drinks may Source: National Sleep Foundation, 2015
5
have an effect on decision-making behavior (Prichard, 2013).
All things considered, as you finish high school and embark on your college journey, remember that quantity, quality,
and consistency of sleep are important. If you cannot sleep through the night because of various distractions, your
quality of sleep can suffer.
So, how do you know if you are getting good quality sleep? Some signs of a good night sleep are:
• You wake up refreshed and alert in the morning
• You remain alert throughout the day
• You are sleeping the necessary number of hours for your age
• You do not experience aches or pains in the morning
• You fall asleep quickly after getting to bed
• You are able to maintain a stable mood throughout the day
• You are able to sleep through the night without waking up more than once
Common Bad Sleeping Habits with Explanation and Suggested Solution
Bad Sleep Habit Explanation Potential Solutions
If you eat too close to bedtime, your stomach will If necessary, eat a small snack prior to going to bed.
process the food while your body lays horizontally Avoid large meals within three hours of bedtime.
Eating too close to rather than stands or sits vertically. This makes it
bedtime more probable that stomach acids will rise up Eat snack foods with natural minerals that help
through the esophagus and disrupt sleep, especially promote sleep, such as tryptophan and calcium.
if the meal contained spicy or fatty foods. Examples include a glass of warm milk or almonds.
Caffeine and/or Caffeine and nicotine are both stimulants, chemicals Avoid drinking coffee and tea, eating chocolate,
nicotine use close that increase body activity and therefore inhibit and/or smoking cigarettes (always, but especially
to bedtime sleep. before bed if you are experiencing sleep trouble).
Regulate your internal body clock by going to bed
and waking up at the same time daily, even on the
Your body operates on a circadian rhythm, weekends.
Odd sleep hours,
sometimes referred to as the internal clock.
including sleep
Sleeping and waking at the same times each day Exercise daily and avoid naps, especially in the
deprivation and
helps fine-tune your internal clock so that you are afternoon.
binging
sleepier at night and more awake during the day.
About an hour before bedtime, practice a routine
that is relaxing.
The blue light that electronics emit suppresses the
creation of melatonin, a hormone made in the body
Remove TVs, computers, and electronic devices
that promotes sleepiness. Electronics also keep your
from the bedroom.
brain more active later at night – you may be
Using electronics
tempted to stay up later to complete a game or
Place your cell phone in an area of the room that is
finish a TV show. Additionally, if the sounds on your
not immediately accessible.
devices are not completely turned off, they may
disrupt your sleep (Ware, 2014).
6
Bad Sleep Habit Explanation Potential Solutions
Your bedroom temperature should be kept cooler
rather than warmer. Your body temperature
naturally dips as you sleep, so having a cooler
temperature helps facilitate this process (Michaud, Make sure your bedroom is quiet and dark, is
2016). neither too hot nor too cold, and is free from noise
Bedroom disturbances.
environment Your body is naturally programmed to sleep when it
(temperature, is dark out, so eliminating light (including light If you cannot sleep, go into another room and do a
light, noise) pollution from outside) helps you sleep more calming activity following the above guidelines until
soundly. you feel tired.
Listening to music or other noises has the potential
to wake you during sleep and keep your brain more
active later into the night.
Focusing on too Make sure you are prioritizing your time. Focus on
many things at If you are focusing on too many things at once, your one task at a time and set a schedule for task
once mind doesn’t know when to focus on sleep- it keeps completion.
running all the time.
About an hour before bedtime, practice a routine
that is relaxing.
Odd sleep hours, Your body operates on a circadian rhythm, Regulate your internal body clock by going to
including sleep sometimes referred to as the internal clock. bed and waking up at the same time daily, even on
deprivation and Sleeping and waking at the same times each day the weekends.
binging helps fine-tune your internal clock so that you are
sleepier at night and more awake during the day. Exercise daily and avoid naps, especially in the
Afternoon.
Refrain from getting too much sleep during your
weekends or time off. Lost sleep cannot be
recovered by sleeping during the weekend.
(National Sleep Foundation, 2015)
Self-Esteem
Your overall health, including physical, intellectual, emotional, social, and spiritual health, should be your main priority.
Many factors will influence each of these pieces, and they will often overlap. Emotional health is built on a foundation of
positivity and happiness in each health category. In our teenage years, many of our feelings about self-esteem are
directly correlated to our feelings about our physical health (body image). According to the National Eating Disorders
Association, body image is how your mind perceives your physical self. It encompasses your memories and assumptions
about your appearance, what you feel in regards to your body type (height, weight, shape, etc.), and what you sense and
feel about how your body moves.
7Traits of Positive and Negative Body Image
Positive Body Image Characteristics Negative Body Image Characteristics
A clear, true perception of your shape – you see the various parts A distorted perception of your shape – you perceive parts of
of your body as they really are your body unlike they really are
You celebrate and appreciate your natural body shape and
You are convinced only other people are attractive and your
understand that a person’s physical appearance says very little
body size or shape is a sign of personal failure
about their character and value as a person
You feel proud and accepting of your unique body and refuse to
spend an unreasonable amount of time worrying about food, You feel ashamed, self-conscious, and anxious about your body
weight, and calories
You feel comfortable and confident in your body You feel uncomfortable and awkward in your body
(National Eating Disorder Association, 2015)
If a person is experiencing characteristics associated with a negative body image, there is a greater likelihood that
they may develop an eating disorder, feel depressed, isolate themselves, have low self-esteem, or become
preoccupied with their weight. A recent study estimates that approximately a half million teens struggle with an
eating disorder, including anorexia nervosa, bulimia nervosa, and binge eating disorder. Note the types and symptoms
of eating disorders in the table below.
Descriptions and Symptoms of Common Eating Disorders
Anorexia Nervosa Bulimia Nervosa Binge Eating Disorder
Inadequate food intake leading to a A feeling of being out of control during Eating when not hungry, eating to the
weight that is too low binge-eating episodes point of discomfort, or eating alone
Intense fear of weight gain, Frequent episodes of consuming a Frequent episodes of consuming very
obsession with weight, and very large amount of food followed by large amounts of food but without
persistent behavior to prevent behaviors to prevent weight gain, such behaviors to prevent weight gain, such
weight gain as self-induced vomiting as self-induced vomiting
Insatiable eating related to feelings of
Lack or loss of appetite for food, body dysmorphia (excessive worry Feelings of shame or guilt regarding
refusing to eat over a perceived flaw in one’s own binge eating
body)
(National Eating Disorder Association, 2015)
Height, weight, body mass index (BMI), and body fat percentage are all things we will measure multiple times
throughout your high school fitness journey.
BMI is a ratio of height to weight and is used as an indicator of being over- or under-weight. One thing that BMI
does not take into account is how much of your weight is muscle as opposed to fat; therefore, if a person has a
great deal of muscle, their BMI may be higher. However, BMI is generally reliable for most people.
Body fat percentage is an approximate number that measures what percentage of your body is fat mass
compared to lean muscle tissue.
If you are unhappy with your own health, first seek guidance from an adult. You can research the nutrition section of
this guide to find ways to adjust your diet accordingly. Studying the functional movement section of this guide for
information on building physical skills and using functional movements to create high intensity workouts can help you
adjust your body composition in a healthy way.
8Social Media can be defined as websites and applications that enable users to create and share content or to participate
in social networking. As it is a part of modern life, it is important to understand both the benefits and pitfalls of social
media regarding our emotions.
Social media can be used positively to encourage one another. It can also be used to stay connected to those we love.
That being said, many social surveys have proven that an increased use of social media leads to an increase of anxiety,
depression, and lowering of self-esteem in teens and young adults. Make sure that you understand that not
everything that we see on social media is real. Everyone is living their own reality and you should not compare
yourself to others.
Diseases
Personal Hygiene is an integral part of overall wellness. The reason why is because without proper hygiene, as a
community, we may experience high exposure to illnesses. Before understanding how to stop the spread of diseases,
it is important to understand the difference in diseases. According to the WHO (World Health Organization) there are
two main categories- communicable diseases and non-communicable diseases.
Noncommunicable diseases are diseases that are not transmitted from one person to another. Examples include
most heart diseases, most cancers, diabetes, and Alzheimer's disease. These diseases are either not preventable or
require a long term plan for prevention.
A communicable disease or infectious diseases, are caused by microorganisms such as bacteria, viruses, parasites and
fungi that can be spread directly or indirectly from one person to another. Some examples are Influenza, Tuberculosis,
Hepatitis A, and HIV/AIDS. These are mostly preventable by following some of the tips below.
WASH YOUR HANDS! Hand Sanitizer is not a substitute for washing your hands. When should you wash your hands?
• Before, during, and after preparing food.
• Before eating food.
• Before and after caring for someone who is sick.
• Before and after treating a cut or wound.
• After using the toilet.
• After changing diapers or cleaning up a child who has used the toilet.
• After blowing your nose, coughing, or sneezing.
• After touching an animal, animal feed, or animal waste.
• After handling pet food or pet treats.
• After touching garbage.
How should you wash your hands?
• Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
• Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between
your fingers, and under your nails.
• Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end,
twice.
• Rinse your hands well under clean, running water.
• Dry your hands using a clean towel or air dry them.
SNEEZING! To help stop the spread of germs:
• Cover your mouth nose with a tissue when you cough or sneeze. Throw the tissue away after you sneeze.
9• If there is no tissue available, sneeze into your upper sleeve, not your hand (pictured below).
(Coughing and Sneezing, CDC)
First Aid
Exercise can be uncomfortable; you may experience an increase in perspiration (sweat), increased heart rate, a rise in
body temperature, labored breathing, and delayed onset muscle soreness. As you exercise more and improve your
physical shape, your lungs and heart muscles are also becoming healthier and the aforementioned side effects will be
reduced. It’s time to start getting comfortable with being uncomfortable. This does not mean that feelings of
dizziness, muscle pain, or chest tightness during workouts are acceptable; report any of these instances to your PE
teacher immediately.
As you begin to lead a more active lifestyle, there is a risk of soft tissue injury or more serious injury. Soft tissue
injuries can happen suddenly or due to overuse and include sprains, strains, bruises, tendonitis, and stress fractures.
More serious injuries, which include dislocation, tears, fractures, broken bones, concussions, require long term care
and recovery. Your family physician or other medical doctor should be consulted when you feel intense pain.
However, if you experience a soft tissue injury, you can use the PRICE method to help prevent further injury, minimize
swelling, and prevent further tissue damage.
PRICE method
Protect from further injury by preventing the injured person from moving and by keeping
P Protection
hazards and other people away from the person.
Rest from any activity that causes pain. Do not return to full participation until after being
R Rest examined and released by a physician and can play without pain or loss of function (e.g., no
limping).
During the first 72 hours following an injury, ice can help minimize pain and control swelling
I Ice
caused by fluid.
To control initial bleeding, or to reduce swelling, apply an elastic wrap to an injured limb,
especially the foot, ankle, knee, thigh, hand, or elbow. Follow these steps to apply an effective
compression wrap:
◊ Start several inches below the injury (farthest from the heart). For example, for the
C Compression ankle, start the wrap just above the toes.
◊ Wrap upward (toward the heart), in an overlapping spiral, starting with even and
somewhat snug pressure, then gradually wrapping looser once above the injury.
◊ Periodically check the skin color, temperature, and sensation of the injured area.
Wraps that are too tight can reduce blood flow to the area and cause tissue damage.
When combined with ice and compression, elevation can minimize internal tissue bleeding and
E Elevation swelling. Elevate the injured part above the heart as much as possible for the first 72 hours, or
longer if the swelling persists.
Source: Sports First Aid
10You may experience exercise-induced lightheadedness while exercising, especially when beginning a new program.
The most common causes of exercise-induced lightheadedness are insufficient nutrition, improper hydration, or poor
breathing technique. Not eating enough results in low blood sugar, a condition known as hypoglycemia, which results
in your cells not being able to provide enough energy to perform activities. If you experience exercise-induced
lightheadedness, you should lower the intensity of your workout, focus on deep, even breathing, and/or eat a healthy
snack (Branch, 2015). Consult your PE teacher if you are experiencing instances of exercise-induced lightheadedness.
Fainting can be defined as temporary loss of consciousness (unresponsiveness) that is not caused by a head injury. It
may be categorized as a mild form of shock or occur when the brain does not receive enough oxygen. In the event
someone faints at school, notify an adult immediately.
• Cause: Usually brought on by extreme fatigue, dehydration, low blood pressure, or illness
• Symptoms: Nausea, weakness, headache, fatigue, dizziness
• Signs: Pale, cool, clammy skin; shallow and rapid breathing; loss of responsiveness
• Prevention: If an athlete feels dizzy and
Is responsive:
Instruct athlete to either sit with head between knees or lie down
Monitor, treat for shock if necessary, and send for emergency medical assistance if needed
If athlete does not recover within a few minutes, send for emergency medical assistance
Is unresponsive:
Monitor breathing and circulation and provide CPR if needed
Send for emergency medical assistance if athlete does not recover within a few minutes
Place athlete in recovery position (if uninjured), on side with knees bent (if injured), not on
their back, to allow fluids to drain from the mouth
Monitor and treat for shock if necessary and send for emergency medical assistance if it
occurs
Source: Sports First Aid
If you are injured and start bleeding during exercise, one of the most important steps is to control the spread of
blood. Immediately, use something – preferably a clean piece of cloth or a paper towel – to cover the wound. Use
your clothing if nothing else is available. To reduce the chance of spreading blood borne pathogens, try not to touch
someone who is bleeding and do your best to prevent your blood from getting on someone else. Blood borne
pathogens are infections in human blood that can cause disease in humans (HIV, hepatitis B, hepatitis C) (Safety,
2015).
According to Sport First Aid, these four steps should be taken to help control external bleeding:
1. Cover the wound with a sterile dressing
2. Apply pressure directly until bleeding stops
3. Bandage over dressing without cutting off circulation
4. Call 911 if bleeding does not stop.
If an injured athlete has bloody wounds or clothing or if the equipment or playing area has blood, use the following
guidelines:
• Wear disposable examination gloves (latex free, to avoid allergic reactions).
• Immediately wash any portion of your skin that comes in contact with blood or bodily fluid.
11• Clean contaminated floors, equipment, and other surfaces with bleach and water.
• Remove contaminated gloves properly. Place contaminated gloves and bandages in a biohazard waste bag.
• Immediately wash your hands with soap and water or clean them with an alcohol-based hand rub.
Choking occurs when a foreign object (often food) becomes lodged in the trachea (windpipe) rather than following
the intended route through the esophagus to the stomach. This results in partial or complete blockage of the trachea
and prevents the person from breathing properly.
When a person is choking and is unable to dislodge the foreign object by coughing, use of the Heimlich maneuver may
dislodge the object. Steps for the Heimlich maneuver can be found in the figure below.
1. Ask “Are you choking?” If the person cannot
speak or breathe, call 911.
2. Stand behind the choking victim, and wrap
your arms around to the front.
3. Make a fist with your dominant hand and
place it above the person’s belly button but
well below the rib cage.
4. Put your opposite hand flat over your fist.
5. Pull sharply inward and upward.
6. Continue until the food comes out, the
person can breathe, or medical personnel
arrive.
Source: nyc.gov
CPR stands for Cardiopulmonary Resuscitation. It is an emergency life-saving procedure that is done when someone’s
breathing or heartbeat has stopped. Although you may not find yourself having to perform CPR on a regular basis, it is
important to understand the basics of CPR. Keeping the blood flow active, even partially, extends the opportunity for a
successful resuscitation once trained medical staff arrive on site. According to the American Heart Association, Hands-
only CPR (without mouth-to-mouth breaths) is recommended for people without training. Hand-only CPR consists of two
steps:
1. Call 911 or send nearby someone to call.
2. Place your hands on the center of the patient’s chest and
start compressions pushing hard and fast. You can do
compressions to the beat of:
• “Man in the Mirror” by Michael Jackson
• “Crazy in Love” by Beyonce
• “Hips Don’t Lie” by Shakira
12Drugs
The intentional improper or unsafe use of a drug is known as drug abuse. All drugs, whether abused or not, can
damage our health by changing chemical processes in the body. Legal drugs have been prescribed to a patient by
their doctor or can be bought over-the-counter without a prescription. Illegal drugs can include substances that are
banned by law and prescription drugs if they have been modified to sell on the street. Recreational drugs are any
substances that alter mood and are taken voluntarily (not for medical purposes) for personal satisfaction. Alcohol and
tobacco are considered legal recreational drugs whereas heroin and cocaine are illegal recreational drugs. Drugs can
be classified into various categories:
Type of Drug General Description Examples
Stimulants Act on the central nervous system and increase brain activity Cocaine, caffeine, nicotine, crack
The opposite of stimulants- they act on the central nervous
Depressants Alcohol, tranquilizers, barbiturates
system and slow down brain activity
Hallucinogens Distort the user’s sense and ability to perceive reality LSD, PCP, marijuana
Codeine, morphine, heroin,
Narcotics Reduce pain and induce sleep
methadone
Tobacco
“Every year in the U.S. over 393,000 people die from tobacco-caused disease, making it the leading cause of preventable
death. Another 50,000 people die from exposure to secondhand smoke” (Smoking, 2015). Tragically, each day,
thousands of children still pick up a cigarette for the first time. The cycle of addiction, illness, and death continues. Use
of tobacco in any form by anyone is unsafe.
If smoking continues at the current rate among youth in this country, 5.6 million of today’s Americans younger than 18
will die early from a smoking-related illness. That’s about 1 of every 13 Americans aged 17 years or younger (CDC).
If we know that smoking causes heart disease,
chronic obstructive pulmonary diseases (COPD),
shortens lifespan by 10 or more years, and costs
a smoker thousands of dollars every year, why
are people still lighting up? The answer, in short,
is addiction. The tobacco in cigarettes contains
nicotine, which is a highly addictive and toxic
chemical that acts as a stimulant in small doses.
There are no physical reasons to start smoking;
the body does not need tobacco, and chemicals
in cigarettes, such as nicotine and cyanide, are
poisonous and can kill in high doses.
The body tries to defend against these
chemicals, which is why first-time smokers often
feel a burning in their throat, feel nauseous, or
13vomit. Those who continue to smoke may experience some or all of the following health problems: bad breath, bad skin,
yellowing of teeth, reduced athletic performance, greater risk of injury and slower healing time, increased risk of illness
and infections like bronchitis and pneumonia, loss of bone density leading to osteoporosis, impacted sexual health
causing fertility problems, increased risk of blood clots, heart disease, stroke, emphysema, and many types of cancer –
including lung, throat, stomach and bladder cancer (2013).
Quitting smoking can be an arduous task and often requires multiple attempts; The American Lung Association has more
information available on quitting smoking at www.lung.org, or through the Lung Help- Line at 1-800- LUNG-USA (1-800-
586-4872).
Health Hazard Facts About Smoking
Cigarette Smoke Secondhand Smoke E-Cigarettes
• Contains over 7,000 chemicals, 69 • Involuntarily inhaled by • According to CDC, the number of
of which are known to cause nonsmokers and responsible for students in grades 6-12 reporting
cancer. Directly responsible for approximately 3,400 lung cancer having used an e-cigarette in the
approximately 90% of lung cancer deaths and 46,000 disease deaths last 30 days increased from 1.1%
deaths. in adult nonsmokers annually in in 2011 to 7.5% in 2016 (CDC,
• Smokers die significantly earlier the United States. 2016).
than nonsmokers: 13.2 years • Smoke from parents is associated • In initial lab tests conducted in
earlier for men and 14.5 years with a wide range of adverse 2009, FDA found detectable levels
earlier for women. effects in their children, including of toxic cancer-causing chemicals,
• About 8.6 million people in the exacerbation of asthma, increased including an ingredient used in
U.S. have at least one serious frequency of colds and ear anti-freeze, in two leading brands
illness caused by smoking. infections, and sudden infant of e-cigarettes and 18 various
• Among current smokers, chronic death syndrome (SIDS). cartridges.
lung disease accounts for 73 • Workplaces nationwide are going • There is currently no law that
percent of smoking-related smoke-free to provide clean requires companies to list e-
conditions. indoor air and protect employees cigarette ingredients.
from the life-threatening effects • There is no evidence that shows
of secondhand smoke. the aerosol emitted by e-
(American Lung Association: General Smoking Facts)
Marijuana
Marijuana, a popular hallucinogenic drug, also known as “weed,” “pot,” “bud,” “grass,” “herb,” “Mary Jane,” “MJ,”
“reefer,” “loud” “chronic,” and “ganja,” is a mixture of the dried and shredded leaves, stems, seeds, and flowers of
Cannabis sativa – the hemp plant. Of the more than 500 chemicals in marijuana, delta-9-tetrahydro- cannabinol, known
as THC, is responsible for many of the drug’s psychotropic (mind-altering) effects. It is this chemical that changes how
the brain works, distorting how the mind perceives the world. It is illegal to buy, sell, or carry marijuana under Federal
Law. The Federal Government considers marijuana a Schedule I narcotic– having no medicinal uses and high risk for
abuse. Marijuana use can have a number of long and short term effects on the body, including:
• Disrupting the normal function of the part of the brain called the hippocampus. This can lead to problems
studying, learning new things, and recalling recent events. A recent study followed people from ages 13 to
38 and found those who used marijuana frequently in their teens had up to an eight point drop in IQ,
even if they quit in adulthood (Zalesky and Meier).
14• THC affects the area of our brain that controls balance and coordination (cerebellum) and the part of the
brain that helps control movement (basal ganglia). These effects can influence performance in such
activities as sports, driving, and video games.
• Since THC affects areas of the brain involved in decision making, using it can cause you to do things you
might not do when you are not under the influence of drugs – such as engaging in risky sexual behavior or
getting in a car with someone who has been drinking or is high on marijuana.
Long-term, regular use of marijuana – starting in the teen years – may impair brain development and lower IQ,
meaning the brain may not reach its full potential. Marijuana is the most commonly used illegal drug used in the
United States by teens as well as adults. Some teens believe marijuana cannot be harmful because it is “natural.” But
not all natural plants are good for you – take tobacco, for example.
Marijuana has been legal for medicinal use in Illinois since November 2015 and as of January 1, 2020 has become legal
for recreational use. Through legalization, the government aims to create a well-informed community that knows
about the consumption of Marijuana especially relating to risks. Even though it is legal in the state of Illinois, it is not
legal on a federal level. What this means is that it is not legal in the United States as a whole, rather in very few
particular states (Illinois, California, Colorado, Michigan, etc.). In order to buy recreational marijuana legally, you must
be 21 years of age. Marijuana may NOT be used, even by someone over 21:
In any public place, such as streets or parks.
In any motor vehicle.
On school grounds, with the exception of medical users.
Near someone under the age of 21.
Near an on-duty school bus driver, police officer, firefighter or corrections officer.
(What You Need to Know About Marijuana Legalization in Illinois)
Addiction is a chronic, relapsing brain disease. Addiction changes the structure of the brain and how it works and is
characterized by compulsive drug use. Addiction can happen with legal and illegal drugs, prescription medications,
and controlled substances, including alcohol, tobacco, marijuana, Tylenol with codeine, etc. If a person becomes
addicted, each of these drugs have various negative effects on the person’s physical, intellectual, emotional, social
and/or spiritual health.
Alcohol
Although data show that teenage abuse of alcohol, tobacco and other drugs has seen a decline in the past 20 years,
there seems to be an increasing trend in the rate of e-cigarette use and a more relaxed attitude about marijuana use.
Despite an individual’s personal feelings toward alcohol, tobacco, and other drugs, how these toxins harm your body is
quite real.
Alcohol use by persons under age 21 years is a major public health problem. Binge drinking, alcohol abuse, and
alcoholism are three main types of problem drinking. Binge drinking can be defined as consuming a high number of
alcoholic beverages in a short period of time. Alcohol abuse is considered a continuous and habitual misuse of alcohol
that leads to various problems: trouble at school, home, or with the law, or putting yourself in dangerous situations
when drinking. Alcoholism is when your body becomes physically dependent on alcohol– needing more drinks to feel
drunk or a drink just to function.
15Alcohol is the most commonly used and abused drug among youth in the United States and is responsible for more than
4,300 annual deaths among underage youth. Although drinking by persons under the age of 21 is illegal, people aged 12
to 20 years drink 11% of all alcohol consumed in the United States. More than 90% of this alcohol is consumed in the
form of binge drinks. In 2010, there were approximately 189,000 emergency rooms visits by persons under age 21 for
injuries and other conditions linked to alcohol (CDC, 2016).
Problems with Alcohol Use
Signs and Symptoms of Alcohol Abuse Signs and Symptoms of Alcoholism
• Repeatedly neglecting your responsibilities at home, • Increase in tolerance: needing more alcohol over time to
work, or school because of your drinking. feel the same effects
• Using alcohol in situations where it’s physically • Withdrawal: when your body gets used to alcohol and
dangerous. experiences anxiety, shaking, sweating, insomnia,
• Experiencing repeated legal problems because of depression, irritability, etc. when the alcohol is taken
drinking. away
• Continuing to drink even though your alcohol use is • You often drink more alcohol than you wanted to, for
causing problems in your relationships. longer than you intended, or despite telling yourself you
wouldn’t.
• Drinking as a way to relax or de-stress. Many drinking
problems start when people use alcohol to self- • You want to quit drinking, but you can’t. Your efforts to
soothe and relieve stress. quit have been unsuccessful.
• You have given up other activities because of alcohol.
You’re spending less time on activities that used to be
important to you.
(Helpguide, 2015)
16ch apt er2: e moti onal wel lness
18
The Emotional Self
Emotions play a necessary role in how we think, behave, and interact with one another. The emotions we experience
impact our bodies, brains, and behaviors. For instance, when feeling anxious about a test, one might become restless and
lose sleep. This would affect communication with peers the next morning and performance on the test. To be emotionally
well means to express feelings freely and appropriately and manage feelings effectively. This does not mean that negative
emotions will not occur; however, instead of feeling restless and losing sleep before a test, emotionally well people might
study to reassure themselves and use calming strategies to fall asleep. In order to address our health holistically, we must
attend to both our physical and emotional selves and acknowledge their interrelatedness.
When properly acknowledged and managed, emotions do each of the following:
• Motivate us to take action
o Paying attention to our emotions can direct us to take actions we would not have taken without the
emotion.
Being interested in a classmate might cause you to ask them out.
Feeling nervous about a test might cause you to study.
• Help us avoid danger and survive
o Emotions motivate us to act quickly in ways that may ensure our survival and success.
Fear may cause you to leave a threat.
Love may cause you to commit to a significant other.
• Help us make decisions
o Emotions influence most of our daily decisions, even without us knowing. What we eat, wear, and do
throughout our day are heavily impacted by how we feel. Emotions can also help you decide who to
trust and what activities to participate in.
• Allow us to understand others
o When emotions are expressed physically, either intentionally or unintentionally, they provide cues for
how others should behave toward them.
• Help others understand us
o When emotions are expressed appropriately, it is more possible to build deep, meaningful relation-
ships. They allow us to communicate verbally, nonverbally, and sometimes instantaneously in a variety
of situations.
Emotionally well people are more able to:
1. Treat others well.
2. Like who they are.
3. Be flexible with change.
4. Show gratitude toward others.
5. Be in touch with their emotions.
6. Have meaning in life.
7. Value experiences over possessions.
19Practices to enhance emotional wellness are shown below. As you read, reflect on the actions you take and the ones on
which you may need growth and support.
• Recognizing conflict as potentially healthy • Accepting the feelings of others
• Becoming more aware of your feelings through • Expressing your feelings in responsible ways
reflection, journaling or other practices • Seeking support and guidance when feelings
• Practicing positive financial behaviors that and emotions seem to be getting out of control
enhance security and emotional stability • Building a strong social support network
• Accepting your feelings rather than denying • Taking responsibility for your actions
them • Being open to continual personal development
(“Emotional Wellness”)
Emotions 101
Our emotional selves are comprised of emotions or
feelings. According to Merriam Webster (2015), “Feelings
are emotional states or reactions” (“Feelings”). Emotions
can be difficult to understand at first, especially when
becoming used to how your body and mind feels during
certain emotions. For example, if your jaw and fists and
clenching, you may be mad or frustrated. It is important to
explore what your body feels and what your mind thinks
during certain emotions.
To the right is an image that shows basic emotions;
although these are not the whole picture of emotions,
they are a good start to the exploration of emotions.
Remember that emotions are normal and you should not
be ashamed of them!
While some emotions might feel more pleasant than others, emotions are neither good nor bad. Emotions simply exist
as a benefit of being human. Many times, emotions can act as a signal informing us about ourselves in relation to other
people and situations. They teach us about ourselves. “Emotions give us information about what we’re experiencing and
help us know how to react” (“Understanding Your Emotions”).
Emotions come and go. Most of us feel many different emotions throughout the day – some last just a few seconds
while others might linger to become a mood. Emotions can be mild, intense, or anywhere in between. The intensity of
an emotion can depend on the situation and on the person. There are no good or bad emotions, but there are good and
bad ways of expressing (or acting on) emotions. Learning how to express emotions in acceptable ways is a separate skill
– managing emotions – that is built on a foundation of being able to understand emotions (“Understanding Your
Emotions”).
20Decision Making
The most interesting connections in our brain are between the thinking and feeling parts of the brain. The reasonable
mind or “thinking brain” is responsible for logical reasoning, using knowledge to guide decision-making, and planning.
The emotional mind or “feeling brain” is responsible for making decisions based on how a person feels –whether they
are happy, sad, afraid, disgusted, angry, or surprised.
When a person considers both the emotional mind and reasonable mind, a positive, healthy choice may be made using
one’s wise mind.
Just as we use physical exercises to make our bodies stronger, we can use mental exercises to develop our brains and
enhance our decision making skills so that we are always using our wise mind.
When making decisions to act a certain way, it is important to practice mindfulness. In this case, we are defining
mindfulness as the ability to pause during a situation that causes a certain emotion and being able to think fully before
acting. By practicing mindfulness, you will be able to avoid escalation of certain situations.
Stress
Stress is the emotional and physical strain caused by the response to pressure from the outside world. What causes
stress is different for different people, and while stress is not necessarily bad and can even be motivating in small
doses, too much stress loses the positive effects and negatively impacts mood, productivity, relationships, and quality
of life. Stress is a normal physical response to events that make a person feel threatened or upset. Stress is the body’s
way of protecting itself (“Stress and Stress Management”). The physical or psychological events, challenges, and
situations that create stress are called stressors.
The table below lists some of the common warning signs and symptoms of stress. The more signs and symptoms you
notice in yourself or someone you know, the closer you may be to stress overload.
Symptoms of stress
Cognitive Symptoms Emotional Symptoms Physical Symptoms Behavioral Symptoms
• Memory problems • Moodiness • Aches and pains • Eating more or less
• Inability to • Irritability or short • Diarrhea or constipation • Sleeping too much or too
concentrate temper • Nausea, dizziness little
• Poor judgment • Agitation, inability to • Chest pain, rapid • Isolating yourself from
• Seeing only the relax heartbeat others
negative • Feeling overwhelmed • Loss of physical energy • Procrastinating or
• Anxious or racing • Sense of loneliness and • Frequent colds neglecting responsibilities
thoughts isolation • Using alcohol, cigarettes,
• Constant worrying • Depression or general or drugs to relax
un-happiness • Nervous habits (e.g., nail
biting, pacing)
(Helpguide.org, 2015)
21Types of Stress
Stress is a reality of life, and it will always exist, to some extent, in our lives. There are four main types of stress that we
all experience in our daily lives.
Types of Stress
Type of Stress Example
Acute Stress: response to a specific situation When you are being chased by a large dog.
Ignoring your math grade that continues to
Chronic Stress: constant stress that wears on a person
drop.
Eustress: positive reaction when you’re excited to overcome a
When you’re excited to kiss someone.
challenge.
Distress: response to something we perceive as negative. When you argue with your best friend.
Identifying and removing yourself from stressful situations is one way of managing stress. Since removing yourself from
stressful situations isn’t always possible or practical, the primary form of stress management is changing how we respond
to stress. Stress management is about developing a positive mindset that increases your quality of life and extends your
life and practicing coping strategies to decrease your physical response to difficult situations.
Stress Management
When you use your wise mind to make positive decisions, it does not mean that your emotions go away. Even after you
make the decision, you can continue to feel stressed due to anger, frustration, sadness, or other unpleasant emotions.
When it is possible, removing yourself from a stressful situation can provide relief from these feelings and allow your mind
to return to normal functioning.
Ways to Manage Stress
Write This may help you identify what the major stressor in your life is and can also track changes
in levels of stress over time.
Let your feelings out Communicate with someone else, cry, laugh, and/or express anger. Feelings are
completely normal and do not have to be kept in.
Focus on the present This can be done through meditation or guided imagery. Meditation focuses your
attention on things that are happening in the moment by paying attention to breathing.
In guided imagery, you imagine yourself in a calming place.
Exercise Exercising is one of the best ways to manage stress. During exercise, endorphins are
released. Endorphins are natural pain killers and aid in better sleep, which can then lead
to stress reduction. Stretching also contributes to muscle relaxation.
Relaxation techniques Breathing exercises, progressive muscle relaxation, and activities such as yoga may help
you relax.
Read Doing anything that allows you to sit and focus on something other than your stressors
may help to reduce stress. Reading allows for you to focus your attention on a story that
is not your own.
(WebMD)
However, when it is not realistic or practical to remove yourself from the stressful situation, you can manage your
emotions by developing a positive mindset or using appropriate and healthy coping strategies.
22Developing a Positive Mindset
Imagine two students who receive the same poor grade on an exam. The first student thinks, “I’m such a failure! I
always do poorly in this subject. I can’t do anything right!” The second student thinks, “This test was difficult! Oh well,
it’s just one test in one class. I tend to do well in other subjects.” These students are exhibiting two types of what
psychologists call explanatory styles. Explanatory styles reflect three attributions that a person forms about a recent
event:
• Did it happen because of me (internal) or something or someone else (external)?
• Will this always happen to me (stable) or can I change what caused it (unstable)?
• Is this something that affects all aspects of my life (pervasive) or was it a solitary occurrence (limited)?
Pessimistic people tend to view problems as internal, unchangeable, and pervasive whereas optimistic people are the
opposite. When you have a positive mindset, you believe that problems are external, unstable, and limited. This
means that you have the power to overcome the problem and change things by choosing an appropriate solution or
coping strategy (“Mindfulness and Positive Thinking”).
Having a positive mindset can look different for many people. An important aspect of having a positive mindset is
practicing gratitude. Practicing gratitude helps you process negative situations more like an experience that can help
you grow as a person. There are endless benefits to practicing gratitude- including enhancing your self-esteem and
increasing mental strength.
Coping Strategies
Coping strategies allow us to take an active role to recover from stress. There are two types of coping strategies:
approach and avoidance coping.
Approach coping means identifying your current feelings or emotions, learning coping skills, and seeking
social support as needed. This is the most positive way to heal from stress (“Coping Skills”).
Avoidance coping means that you are taking a passive approach or avoiding the problem. Avoidance coping
takes the form of partying hard, drinking, using drugs, blaming yourself, or denying the existence of a
problem. Avoidance coping does not allow you to recover from stress. Instead, avoidance coping can result in
behaviors that are harmful to you or those around you because of the pain felt by your emotional self
(“Coping Skills”).
Emotional wellness requires approach coping after stressful or traumatic situations. While often motivated by
emotion, emotionally well people act on what is best for their goals in a particular situation and try to avoid acting
solely on emotion. When negative events occur that bring up difficult feelings, emotionally well people are able to
stop, see the best form of themselves, and come up with a strategy for themselves. This is referred to as the “meta-
moment.”
23Example:
• Something happens: Your neighbor talks to you during independent work, and the teacher gives you the
demerit.
• Sense: Anger, because you have done nothing wrong. You want to yell back at the teacher.
• Stop: Instead of acting right away, give yourself time to think.
• See your best self: What do you want out of this situation? You want the demerit taken away and to avoid
any further demerits.
• Strategize: Deep breathing. Recognizing that you are angry, you could ask to speak with the teacher later.
• Succeed: Go to the teacher after class to discuss the demerit. Even if it isn’t taken off, you did not receive
further demerits.
Many approach coping strategies are similar to stress management techniques seen in Ways to manage stress.
However, coping strategies can vary by person or situation. You may find that grounding is very helpful when you are
feeling anxious about the SAT, but that exercise is the best way to release your angry or aggressive feelings. It is
important to practice various techniques to find the ones that work best for you.
Trauma 101
Stressful situations with appropriate coping skills can usually be emotionally resolved. Trauma is when you experience
events that are so stressful they feel overwhelming to your body and mind. Trauma can impact a survivor’s health and
life opportunities, so it is important to understand what causes trauma, how it affects the mind and body, and what
can be done to alleviate its effects.
Causes of Trauma
Trauma can be caused by any event that a person is unable to cope with. According to the American Psychological
Association trauma can produce long-term consequences, such as “unpredictable emotions, flashbacks, strained
relationships and even physical symptoms like headaches or nausea.” The causes of childhood trauma, Adverse
Childhood Experiences (ACEs) are varied and plentiful, including:
• Emotional abuse – being sworn at, insulted,
• Parental separation or divorce
or verbally put down continually
• Having a family member who is depressed or
• Physical abuse – experiencing it and/or
otherwise mentally ill
seeing it happen
• Having a family member attempt suicide
• Sexual abuse
• Having a family member go to prison
• Drug abuse – living with someone who is a
problem drinker or drug abuser
Health Impact of Trauma
Research has shown that experiencing trauma in childhood puts the survivor at increased risk for several chronic
diseases. For instance, children with four or more ACEs are 390% more likely to suffer from chronic pulmonary lung
24disease, 240% for hepatitis, 460% for depression, and 1,220% for suicide. Adults who experienced four or more ACEs
are significantly more likely to be smokers, develop Type 2 diabetes, exhibit poor job perfor- mance, suffer from
alcoholism, and become perpetrators of domestic violence (Aces Too High).
Why?
Research has shown that toxic stress, such as childhood trauma, can damage the developing brains of young people.
These people are more likely to be in a constant state of fight, flight, or freeze – the brain’s typical reaction to stress –
even when there is no stressor present. For example, if a teen grows up in an area where gun and gang violence are
frequent, they may develop habits to stay safe in this environment. These habits could be dysfunctional when they
enter an environment where guns and gangs are not prevalent (e.g., school), but the brain is wired to behave as if the
threat is present. This leads to difficulty trusting adults, forming healthy relationships, and learning. To relieve their
stress and anxiety, many with childhood trauma turn to drugs or risky activities (e.g., high risk sports, promiscuity,
violence, overeating). Increased likelihood of chronic disease is a consequence of changes to the brain that cause
anxiety and ill-advised activities (Aces Too High).
Resilience
Fortunately, brains changed by trauma are able to be repaired. People with resilience, the ability to recover from
difficulty, are often able to lead healthy, productive lives despite adverse childhood experiences. Researchers have
determined 10 factors that help young people develop resilience and overcome trauma. As you read each factor,
determine if it applies to you. If so, how could you rely on this factor to help you in tough times? If not, what other
factors could you lean on to help deal with difficult situations?
Resilience-building factors:
1. Make connections – form healthy relationships with others, and seek help and comfort from others.
2. Avoid seeing crises as insurmountable problems – use your wise mind to determine alternative outcomes in a
situation.
3. Accept that change is a part of living.
4. Move toward your goals.
5. Take decisive actions.
6. Look for opportunities for self-discovery – learn from the trauma to discover things about yourself.
7. Nurture a positive view of yourself – building confidence will help you build resilience.
8. Keep things in perspective.
9. Maintain a hopeful outlook – choose optimism over pessimism.
10. Take care of yourself – this helps you be prepared to deal with traumatic situations.
(American Psychological Association)
All of the above factors help support people in building resilience, but it is possible to develop resilience even if most
of those factors are missing. Resilient people are more able to form close relationships, have a positive view of
themselves, manage their emotions, cope with stressful situations, and feel in control of their lives. Like any skill,
resilience may take practice, but through personal choice and actions, it is possible to significantly shift the way you
feel as you go through life.
25Self-Advocacy and Accessing Support
Following a traumatic experience, it’s normal to feel out of control. Reaching out for help is the first step in restoring
control in your life. Social workers, psychologists, and counselors are mental health professionals who can help
process painful emotions and traumatic experiences. From the social worker on your campus to the counselor in your
community center to the therapist in your college health center, these professionals help people heal and tap into
their inner resilience in a confidential setting.
Exercise and Emotional Wellness
Exercise is as important for your emotional health as it is for your body. Regular exercise not only relieves stress,
improves mood, aids in sleep, and improves memory, but it can also impact symptoms of conditions like depression,
ADHD, and anxiety. Exercise releases endorphins, chemicals in the brain that relieve pain and stress. It also promotes
changes in the brain, including building new patterns of brain activity that increase feelings of calm and well-being.
Exercise can also serve as a necessary distractor that provides an opportunity to break the chain of negative thoughts
(Robinson, Segal, & Smith, 2017).
The release of endorphins also relieves anxiety. This effect increases if you pay attention to your body while you
exercise instead of zoning out. For example, while you run, focus on the feel of the wind on your skin or the rhythm of
your breathing and footsteps. This element of mindfulness makes it possible to interrupt negative thoughts. Research
suggests that this method of mindfulness can help counteract post-traumatic stress disorder (PTSD) and trauma.
Running, swimming, weight training, and dancing are believed to be the best choices to relieve trauma-related stress
(APA).
Other benefits of exercise include sharper memory and thinking, higher self-esteem, better sleep, more energy, and
stronger resilience. Try it for yourself. The next time you feel down, stressed, or upset, work out while focusing on
your body. Note how your mood changes.
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