Health Addiction DECIDE Model

D Define Addiction Consequences	Identify negative consequences of addictive behaviours you want to avoid. Explain why? Craving for that thing again Depression when I don’t get it Rash behavior, irritable I want to avoid these things because if I don’t get them, I will feel bad about myself and it will lead to repetitive and excessive behavior
E Explore Possible Options	List 3 possible choices you could make to limit or prevent your exposure to these consequences.  discipline (limit the duration/amount) of doing something eg. exercise, eating, internet  understanding-- if I better understand what is happening to me and the scary consequences, I will be more aware Adult: sometimes we don’t realise what we are doing and an adult is important to let us know and keep us on track with our goals
C Consider Possible Outcomes	Provide 2 positive and 2 negative outcomes of the choices listed above. Positive  with the 3rd one, there will be more discipline and supervision so  it will be easier to prevent our exposure to addictive things  with discipline, we will change our bad habits Negative  with the 1st one, chances are that when we are addicted we won’t easily stay disciplined or have enough willpower to continue with our goals. With the 2nd one, that may not be the most effective because a lot of the time we are aware of what we are doing and it’s just the choice we make from a source of motivation that affects everything.
I Identify your Values	What do you value about your health? About your future? Why is your reputation important to you? I am aware that addictive behavior leads to dire consequences; in fact, anything done in excess can be bad. My reputation is important to me because my family doesn’t encourage such behavior and they teach me to make the right choices. I am self-motivated to do well and I want my future to be as positive as possible so I can progress and be a role model to my family.
D Decide and Act in agreement with your Values	Provide an overview of how you could carry out a plan to have healthy lifestyle in high school and college.. Alternatives to risky behavior: D ifferent ways to deal with stress and entertain yourself - Exercise (not to the point of addiction) Art writing/reading Music Yoga Ways to say no respectfully and forcefully  – Start off by saying no, but if things go further, then  I can move myself away and/or reach out to an adult. How to avoid high pressure situations – stay away from potential danger and don’t think that if some group of people are addicted to something, that it is common and okay.
E Evaluate Your Plan	Identify a realistic goal that you would hope to achieve to prepare you for high school/ college pressures. Stay away from groups who may influence you and be clear about the consequences of addictive behavior.  How will you know if your plan is successful and that you have protected yourself? I will know when I am able to let such a surrounding not affect me .

Health PSA- Say NO to Drug Abuse

Health- Addiction

1. Define addiction

Addiction is when the body adapts to a substance and wants that substance in an increased quantity.

2. There are a number of different types of addiction.... what are they?

Alcohol and drug addiction are most common. Other ones include coffee addiction and technology addiction, which is very common amongst people who might not think they have serious addictions. Another addiction that may not be commonly told is exercise. The happy feeling we get from exercising is a mellow but similar effect that drugs can bring too. That is why some people get addicted to exercising, but this addiction may not be as negative as the rest apart from how it can cause over excursion.

3. What are the signs and physical symptoms that can indicate you have an addiction to a substance or behavior?

Common symptoms are irritability and aggressiveness. For example, if we stop looking at our phone or stop drinking coffee, we will feel negative symptoms like cranky and aggressive behavior and a strong want for that thing. Even though I don't have a phone, I see this with my siblings after they see iPad for a long time. They start screaming and throwing things.

4. What are coping strategies and how are they used to manage and reduce stress in your life, in a way that is not detrimental or harmful in the long term. 

Instead of using drugs or other substances to move away from stress, we can use more friendly options. Exercise is very helpful in making us feel happier and stress-free, releasing a similar feeling that comes from drugs, but is subdued and not as extreme. Yoga is a good form of exercise for stress relief. Other strategies are practicing hobbies like writing, art, games, sport and others that take us away from stress. The most important thing is family. In such an environment, family helps to enliven the environment and make us laugh. Spending time and going outside is very effective.

5. How may addiction be treated?

Instead of punishing the person and further shutting them down, we should understand why they're at this position and help to get them out of the depression. Addiction is best treated when the environment is positive, open, lively, and healthy. Family and friends should be around to keep a healthy communication and relationship, and that will bring positivity. 

Health: Personal Choice Nutrition Video

SMART SLEEP GOAL

I want to make sure I’m in bed by 10p.m every school night. I will manage my work more effectively so that I’m able to hit the bed on time. Sleeping on time will help me feel emotionally healthier and boost my growth. I will make sure to check in on how I’m doing before December break to see how this change shows its benefits. As a reward, I will get the weekends to sleep later.

FITNESS DECIDE Model

         DECIDE :   My FITNESS Plan

D Define the Problem	Select the FITNESS COMPONENT or SKILL COMPONENT you’d most like to improve this year. (Fitness: Cardio, Muscular Strength, Muscular endurance, Flexibility, Body Composition.core strength) (Skill: Balance, Agility, Coordination, Power, Speed,  Reaction Time) Explain why you chose this component. I chose this component because I want to improve on my mile time to at least 8:25, and I want to improve on my overall stamina for all sports. Create and  link a short video (10-15 seconds) that illustrates your chosen component. (using your laptop, iPad, iPhone, or other device). Upload to youtube and paste youtube link here: https://www.youtube.com/watch?v=IUl0bcCqZWg
E Explore the Alternatives	List 3 other Fitness/Skill Components that you could also improve and explain how they will benefit your overall fitness: Skill: speed (will help me also with my reaction time, and will help train me with my cardio) 2. Fitness: core strength (this is great for body composition and balance as well because these skills involve pure core strength in order to balance and hold the body in a certain position.) 3.  Fitness: flexibility (warms up my muscles and joints and allows for a better session. Loosens muscles that are tight. Having a flexible body can help me just overall perform better, as I would have loose muscles and maximum blood circulation.
C Consider the Consequences	Identify 2 positive and 2 negative possible outcomes as a result of your choice: (Ask yourself … how risky is each alternative? What are the chances of success? How would it affect my short term fitness? How would it affect my fitness long term?) Positive Working on my cardio means I will be able to sustain energy and fitness on cardio related activities for a longer period of time.      2. I will be able to improve my mile time and strengthen my cardio endurance Negative      1.  If I just focus on my cardio, I may be weakening other components of fitness because I’m not practicing those.     2.  Being fit doesn’t just mean in terms of cardio stamina, there are many other components that won’t get better if I leave them alone so my overall performance won’t be that strong
I Identify Values	This decision is important to me because.......... (Why do you value fitness?) I value fitness because I know how important it is for my body. Without fitness, there is a very high chance of diseases and problems later on. The highest percentage of the reason why people die in America is because of lack of fitness (even higher than smoking or drinking!!) Also, being fit overall just helps with a person’s confidence and self-esteem. I want to push myself this year to improve my mile-time, and if I am able to improve on my cardiovascular endurance, I will approach PE more confidently and positively.
D Decide and Act	Create an action plan for improvement.  Outline a plan for a week of fitness activity that will improve your chosen component. Creat a video (10-15 seconds) of your chosen activity to help illustrate your plan.  Day 1: Pilates (20 min) + 2 laps around the SAS track in the morning (with 5 min warm-ups) Day 2: Pilates (20 min) + 10 min exercises (dynamic and static) Day 3: Swimming (60 min) Day 4: Pilates (20 min) + gym (60 min) Day 5: pilates (20 min) + 2 laps around track in morning (with 5 min warm-ups) Day 6: gym (60 min) Day 7: pilates (20 min) and exercises (10 min) I will run outside in the school mornings https://www.youtube.com/watch?v=IUl0bcCqZWg I will do pilates to improve my flexibility, core strength, muscular endurance, body composition, and also stamina I will swim and go to the gym as part of my major workouts to improve cardio I will make sure to continue doing warm-up exercises and stretches to keep my muscles ready for exercise and improve many other fitness and skill related components.
E Evaluate the results	My goal was to improve a specific fitness component.  I will know that my decision and action plan has been effective when.........  The mile-times throughout the year will be evidence for this. If I am able to improve bit by bit on my mile times and overall stamina, then that means that my decide plan for improving my cardio is effective.

My Fitness Card