Central Luzon State University

Science City of Muñoz 3120

Nueva Ecija, Philippines

Instructional Module for the Course

PSYCH 1100: Understanding the Self

MODULE 3: MANAGING AND CARING FOR THE SELF

CHAPTER 11: CARING FOR YOUR MENTAL HEALTH

Learning Objectives

At the end of this lesson, you should be able to:

Overview
Mental health includes emotional, psychological, and social well-being. It affects how
we think, feel, act, make choices, and relate to others. Mental health is more than the
absence of a mental illness—it’s essential to your overall health and quality of life. Self-
care can play a role in maintaining your mental health and help support your treatment
and recovery if you have a mental illness.

About Self-Care
Self-care means taking the time to do things that help you live well and improve both
your physical health and mental health. When it comes to your mental health, self-care
can help you manage stress, lower your risk of illness, and increase your energy. Even
small acts of self-care in your daily life can have a big impact.

Here are some tips to help you get started with self-care:

 Get regular exercise. Just 30 minutes of walking every day can help boost your
mood and improve your health. Small amounts of exercise add up, so don’t be
discouraged if you can’t do 30 minutes at one time.
 Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of
water can improve your energy and focus throughout the day. Also, limit
caffeinated beverages such as soft drinks or coffee.
 Make sleep a priority. Stick to a schedule, and make sure you’re getting enough
sleep. Blue light from devices and screens can make it harder to fall asleep, so
reduce blue light exposure from your phone or computer before bedtime.
 Try a relaxing activity. Explore relaxation or wellness programs or apps, which
may incorporate meditation, muscle relaxation, or breathing exercises. Schedule
regular times for these and other healthy activities you enjoy such as journaling.
  Set goals and priorities. Decide what must get done now and what can wait.
Learn to say “no” to new tasks if you start to feel like you’re taking on too much.
Try to be mindful of what you have accomplished at the end of the day, not what
you have been unable to do.
 Practice gratitude. Remind yourself daily of things you are grateful for. Be
specific. Write them down at night, or replay them in your mind.
 Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
 Stay connected. Reach out to your friends or family members who can provide
emotional support and practical help.

Self-care looks different for everyone, and it is important to find what you need and
enjoy. It may take trial and error to discover what works best for you. In addition,
although self-care is not a cure for mental illnesses, understanding what causes or
triggers your mild symptoms and what coping techniques work for you can help
manage your mental health.

Coping with Stress

The COVID-19 pandemic has had a major effect on our lives. Many of us are facing
challenges that can be stressful and overwhelming. Learning to cope with stress in a
healthy way will help you, the people you care about, and those around you become
more resilient.
Stress can cause the following:

 Feelings of fear, anger, sadness, worry, numbness, or frustration

 Changes in appetite, energy, desires, and interests
 Difficulty concentrating and making decisions
 Nightmares or problems sleeping
 Physical reactions, such as headaches, body pains, stomach problems, or skin
rashes
 Worsening of chronic health problems and mental health conditions
 Increased use of alcohol, illegal drugs (like heroin, cocaine, methamphetamine),
and misuse of prescription drugs (like opioids)

How can I improve my mental health?

There are many different things you can do to improve your mental health, including:
 Staying positive. It's important to try to have a positive outlook; some ways to
do that include
o Finding balance between positive and negative emotions. Staying positive
doesn't mean that you never feel negative emotions, such as sadness or
anger. You need to feel them so that you can move through difficult
situations. They can help you to respond to a problem. But you don't want
 those emotions to take over. For example, it's not helpful to keep thinking
about bad things that happened in the past or worry too much about the
future.
o Trying to hold on to the positive emotions when you have them
o Taking a break from negative information. Know when to stop watching or
reading the news. Use social media to reach out for support and feel
connected to others but be careful. Don't fall for rumors, get into arguments,
or negatively compare your life to others.
 Practicing gratitude, which means being thankful for the good things in your
life. It's helpful to do this every day, either by thinking about what you are
grateful for or writing it down in a journal. These can be big things, such as the
support you have from loved ones, or little things, such as enjoying a nice meal.
It's important to allow yourself a moment to enjoy that you had the positive
experience. Practicing gratitude can help you to see your life differently. For
example, when you are stressed, you may not notice that there are also
moments when you have some positive emotions. Gratitude can help you to
recognize them.
 Taking care of your physical health, since your physical and mental health
are connected. Some ways to take care of your physical health include
o Being physically active. Exercise can reduce feelings of stress
and depression and improve your mood.
o Getting enough sleep. Sleep affects your mood. If you don't get a good sleep,
you may become more easily annoyed and angry. Over the long term, a lack
of quality sleep can make you more likely to become depressed. So it's
important to make sure that you have a regular sleep schedule and get
enough quality sleep every night.
o Healthy eating. Good nutrition will help you feel better physically but could
also improve your mood and decrease anxiety and stress. Also, not having
enough of certain nutrients may contribute to some mental illnesses. For
example, there may be a link between low levels of vitamin B12 and
depression. Eating a well-balanced diet can help you to get enough of the
nutrients you need.
 Connecting with others. Humans are social creatures, and it's important to
have strong, healthy relationships with others. Having good social support may
help protect you against the harms of stress. It is also good to have different
types of connections. Besides connecting with family and friends, you could find
ways to get involved with your community or neighborhood. For example, you
could volunteer for a local organization or join a group that is focused on a
hobby you enjoy.
 Developing a sense of meaning and purpose in life. This could be through
your job, volunteering, learning new skills, or exploring your spirituality.
  Developing coping skills, which are methods you use to deal with stressful
situations. They may help you face a problem, take action, be flexible, and not
easily give up in solving it.
 Meditation, which is a mind and body practice where you learn to focus your
attention and awareness. There are many types, including mindfulness
meditation and transcendental meditation. Meditation usually involves
o A quiet location with as few distractions as possible
o A specific, comfortable posture. This could be sitting, lying down, walking, or
another position.
o A focus of attention, such as a specially chosen word or set of words, an
object, or your breathing
o An open attitude, where you try to let distractions come and go naturally
without judging them
 Relaxation techniques are practices you do to produce your body's natural
relaxation response. This slows down your breathing, lowers your blood
pressure, and reduces muscle tension and stress. Types of relaxation techniques
include
o Progressive relaxation, where you tighten and relax different muscle groups,
sometimes while using mental imagery or breathing exercises
o Guided imagery, where you learn to focus on positive images in your mind, to
help you feel more relaxed and focused
o Biofeedback, where you use electronic devices to learn to control certain body
functions, such as breathing, heart rate, and muscle tension
o Self-hypnosis, where the goal is to get yourself into a relaxed, trance-like
state when you hear a certain suggestion or see a specific cue
o Deep breathing exercises, which involve focusing on taking slow, deep, even
breaths

When to Seek Professional Help

Seek professional help if you are experiencing severe or distressing symptoms that have
lasted two weeks or more, such as:

 Difficulty sleeping
 Appetite changes that result in unwanted weight changes
 Struggling to get out of bed in the morning because of mood
 Difficulty concentrating
 Loss of interest in things you usually find enjoyable
 Inability to perform usual daily functions and responsibilities

Don’t wait until your symptoms are overwhelming. Talk about your concerns with your
primary care provider, who can refer you to a mental health specialist if needed.
What to Do in a Crisis
The Guidance Services Unit of OSA is offering online and tele and web counseling
services amidst COVID-19 Pandemic. Students can reach the counselors/mental health
providers in their VidHealth account, mobile numbers, and Messenger. To avail the Tele
and Web Counseling Services, follow the Official Facebook page of OSA.

Full text lifted from:

https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health#part_8450