UNDERSTANDING OF MENTAL HEALTH AND 9.

SET REALISTIC GOALS AND DEAL WITH

PSYCHOLOGICAL WELL-BEING TO IDENTIFY TASKS ONE AT A TIME. It is good to be specific
WAYS TO COPE WITH STRESS DURING when you set a goal to help keep you on track.
ADOLESCENCE 10. REACH OUT FOR HELP WHEN YOU NEED IT.
Everyone needs support from time to time. Talk to
MENTAL HEALTH - It affects how we think, feel, and act. a family member, friend, your doctor or one of the
It is a positive concept related to the social and emotional many services can be of great help.
well-being.
FOUR BASIC DIMENSIONS OF HEALTH AND WELL-
Having good mental health, or being mentally healthy, is BEING
more than the absence of illness, rather it’s a state of overall
wellbeing. 1. THOUGHTS - The way you think about something
has a big impact on your mental health. Changes in
THE CONCEPT IS INFLUENCED BY CULTURE, BUT your thoughts go along with changes in your mental
GENERALLY RELATES TO: health.
 Enjoyment of life 2. EMOTIONS - A big part of emotions is the way
 Having the ability to cope with and ‘bounce you feel. It can be pleasant or unpleasant. Changes
back’ from stress and sadness in emotions often accompany changes in mental
 Being able to set and fulfill goals health.
 Having the capability to build and maintain 3. BEHAVIORS - The ways you act and respond to
relationships with others your environment. Some are helpful and some are
harmful. Changes in behavior often go along with
INFLUENCES ON MENTAL HEALTH AND WELL-BEING changes in mental health.
4. BODY REACTION - These are changes in your
1. STRUCTURAL FACTORS - Such as safe living body functions such as heart rate, breathing, and
environments, employment, education, freedom many more. Changes in your body reaction often
from discrimination and violence, and access to go along with changes in your mental health.
economic resources.
2. COMMUNITY FACTORS - Such as a positive COPING WITH STRESS IN MIDDLE TO LATE
sense of belonging, community connectedness, and ADOLESCENCE
activities to highlight and embrace diversity, social
support, and participation in society STRESS – body’s way of reaction to any kind of demand or
3. INDIVIDUAL FACTORS - Such as the ability to challenges
manage thoughts and cope with stressors and EUSTRESS – good stress that motivates you to continue
having communication and social skills to support working
connection with others.
DISTRESS – bad stress, occurs when the good stress
TIPS FOR MENTAL HEALTH AND WELL-BEING becomes too much to bare or cope with
1. GET ENOUGH SLEEP AND REST. Sleep affects STRESSORS – something that makes you feel worried or
our physical and mental health, but can be the first anxious, source of stress
thing we trade in when we get busy or stressed.
2. TAKE TIME OUT FOR THINGS YOU ENJOY. a. STATE OF OVERLOAD – we can no longer adapt
Balance in life is important, so taking time for them
things to enjoy can make a difference to how you b. INCOMPATIBLE TENDENCIES
think and feel. c. UNCONTROLLABLE
3. BE ACTIVE AND EAT WELL. Our physical and
mental health is closely linked, so adding exercise TYPES OF STRESSORS
and nutritious food every day can make us feel 1. PHYSICAL – crowding and isolation, presence of
better. pollutants or toxic elements
4. NURTURE RELATIONSHIPS AND CONNECT 2. PSYCHOLOGICAL – one’s own mental and
WITH OTHERS. Our connection to others is what emotional reactivity, own inner cognitions and
builds us up and keeps us strong. emotions
5. LEARN TO MANAGE STRESS. If you have 3. CATALYSMIC EVENTS – stress suddenly occur
trouble winding down or managing your thoughts, that affect many people. Some examples are natural
you may find relaxation, yoga or writing your disasters and man-made troubles.
feelings down helpful. 4. PERSONAL STRESSORS – anything that causes
6. GET INVOLVED AND JOIN IN. Being part of a stress to an individual, can be either positive or
group with common interests provides a sense of negative
belonging so find out about sporting, music, 5. BACKGROUND STRESSORS – daily hassles, we
volunteer or community groups locally. encounter it every day such as waking up early or
7. BUILD YOUR CONFIDENCE. Learning improves noise you hear every day
your mental fitness and taking on a new challenge
can build confidence and give you a sense of MENTAL HEALTH PROBLEMS
achievement.
8. BE COMFORTABLE IN YOUR OWN SKIN. 1. DEPRESSION – disorder of emotion, negative
Everyone is unique and should be celebrated. Know condition about self
who you are and what makes you happy. 2. EATING DISORDER – extraordinary weight loss,
feeling negative about own body
 a. ANOREXIA NERVOSA – persistent of becoming refocus can have benefits beyond the immediate
thin, intense fear of gaining weight moment.
b. BULIMIA NERVOSA – binge eating, self- 4. EXERCISE DAILY - Schedule time to walk
inducing vomit, using laxative outside, bike or join a dance class. Whatever you
3. ANXIETY – over worrying about future events do, make sure it's fun. Daily exercise naturally
a. SEPARATION ANXIETY DISORDER – feeling produces stress-relieving hormones in your body
anxious of being left behind and improves your overall physical health.
b. GENERALIZED ANXIETY DISORDER – tense 5. SET ASIDE TIME FOR YOURSELF
muscles, physical symptoms, becoming easily tired, 6. EAT WELLEATING - unprocessed foods, like
etc. whole grains, vegetables, and fresh fruit is the
c. SOCIAL PHOBIA – sweating, blushing, tense foundation for a healthy body and mind. Eating
muscles, sensitive to criticism, easily embarrassed well can also help stabilize your mental well-being
d. OBSESSIVE COMPULSIVE DISORDER – 7. GET ENOUGH SLEEP- Symptoms of some
thoughts – “obsessions”, they need to perform mental health conditions, like mania in bipolar
rituals and routines – “compulsive” disorder, can be triggered by getting too little sleep.
e. PANIC DISORDER – when they feel very scared 8. AVOID ALCOHOL AND DRUGS - They don't
or have a hard time breathing, shaky and dizzy actually reduce stress: in fact, they often worsen it.
f. POST-TRAUMATIC STRESS DISORDER – If you're struggling with substance abuse, educate
hypervigilance and nightmares yourself and get help.
9. TALK TO SOMEONE - Talk to someone. Whether
DIFFERENT TYPES OF STRESS to friends, family, a counselor or a support group,
1. ACUTE STRESS – most common type of stress, airing out and talking can help.
short term, most common symptoms are emotional
distress, muscular problems, stomach, gut, and
bowel movements
2. EPISODIC ACUTE STRESS – suffer acute stress
frequently, always in a rush but always late, short
tempered, irritable, anxious, tensed, tens to abrupt,
“worry warts”
3. CHRONIC STRESS – destroys bodies, minds, and
lives, feeling of no hope, traumatic or early
childhood experiences, chronic stress kills through
suicide, violence, heart attack, and stroke
IDENTIFY CAUSES AND EFFECTS OF STRESS IN
ONE'S LIFE
Stress - is a natural part of life. Everyone experiences stress,
and everyone is affected by stress in different ways. It is
important to know how to manage stress. When you do not
know how to manage your own stress, you face
consequences like anxiety, depression and sleep issues.
5 TIPS FOR HELPING TEENS COPE WITH STRESS

1. Get some sleep

2. 2. Focus on your strengths
3. 3. Engage in physical activities
4. 4. Do things that make you happy
5. 5. Talk to someone

WAYS TO REDUCE STRESS

1. ACCEPT YOUR NEEDS - Recognize what your
triggers are. What situations make you feel
physically and mentally agitated? Once you know
this, you can avoid them when it's reasonable to,
and to cope when you cant.
2. MANAGE YOUR TIME - Prioritizing your
activities can help you use your time well. Making
a day-to-day schedule helps ensure you don't feel
overwhelmed by everyday tasks and deadlines.
3. PRACTICE RELAXATION - Deep breathing,
meditation and progressive muscle relaxation are
good ways to calm yourself. Taking a break to