NOEMI - Mental Health and Wellness

Mental Health
and Wellness
Office of Counseling and Guidance

Office of the Vice Chancellor for Student Affairs
A mentally healthy person…
 realizes his or her own abilities,

 can cope with the normal stresses of life,
 can work productively and fruitfully, and
 able to make a contribution to his or her community
Source : World Health Organization

Four Basic Dimensions of Mental Health and
Well-Being
( by: Noelle Crocetti, Intern at CHA, BS Human Development)
1. Thoughts
The way you think about something has a big impact on your mental health.
Changes in your thoughts often go along with changes in your mental health. When you
feel well, it’s easier to see positive aspects. When you aren’t well, it’s easy to get stuck on
negative things and ignore positive things.
2. Body reactions
Body reactions are changes in your body functions such as heart rate, breathing,
digestion, brain chemicals, hormones and more. Changes in your body reactions often go
along with changes in your mental health.
Four Basic Dimensions of Mental Health and
Well-Being
( by: Noelle Crocetti, Intern at CHA, BS Human Development)
3. Behaviors
Behaviors are the helpful or harmful things you do. Other people can usually
see your behaviors. Changes in behavior often go along with changes in mental
health.
4. Emotions
Emotions are the way you feel. They can be pleasant or unpleasant. Changes
in emotions often go along with changes in mental health.
Self-Care for Mental Health
Developing a healthier lifestyle can result into the improvement

of your physical health and your mental health as well. Students with
mental health disorders are at a higher risk for some unhealthy behaviors
and making healthy choices as well as managing stress effectively could
be very challenging.
Key Components of
Self-Care
1. Managing Stress
Stress is anything that alters your natural balance. When stress is present,
your body and your mind must attend to it in order to return you to balance.
Stress is a part of everyday life. There are many instances when stress can be
helpful. But when experienced in excess, stress has the opposite effect. It can
harm our emotional and physical health, and limit our ability to function at
home, in school, and within our relationships.
Ways of reducing and managing stress
• Practice time management skills.
• Try setting a specific goal for yourself that will improve your mood and help you
reduce stress
• Avoid procrastination. Putting off assignments or responsibilities until the last
minute can create more mental and physical stress than staying on top of them.
• Exercise regularly.
• Practice good sleep habits
Key Components of
Self-Care
2. Relaxation Techniques
Research has shown that relaxation techniques are an effective

way to reduce not only stress but many of the symptoms associated
with mental health disorders. Try one or more of the following
techniques for relaxing your mind and body and reducing the physical
and psychological tension associated with stress:
• Breathing Exercise
• Progressive Muscle Relaxation
• Visual (Guided) Imagery
• Mindfulness
Key Components of
Self-Care
3. Relationships
Feeling connected and close to others is another important aspect of
good mental health. Almost every college student feels stressed or
overwhelmed at times. Supportive relationships help make these challenging
times more manageable. Students with healthy, supportive relationships tend
to have better mental health than those without these ties.
4. Exercise
There is strong evidence that regular physical activity reduces health
risks and lessens the symptoms associated with some common chronic mental
health disorders. The idea of exercising can be overwhelming for someone
dealing with a mental health disorder. It is important to remember that when
it comes to physical activity, anything is better than nothing! Start with
whatever seems manageable.
Key Components of
Self-Care
5. Sleep
The Human body needs a chance to rest and repair itself after a long and stressful
day. Sleeping gives the body the chance to perform for another day.
6. Spirituality
Actively believing in a higher power or divine being can have many health benefits.
Many people find comfort and strength in their spiritual or religious beliefs. Reflecting on
your personal values, ethics and beliefs through prayer, meditation, or other means can be a
helpful addition to the professional help you are receiving as part of your treatment plan.
7. Hobbies
Having creative outlets such as listening to music, drawing or gardening, are great
ways to relax and relieve everyday stress.
Nutrition and Mental Health
A healthy diet is a big part of any successful self-care plan. Nutrition has
been linked with emotional, physical, and cognitive health. Eating a
healthy diet gives your brain and your body the vitamins and minerals
needed to stay well.
Tips for Healthy Eating

• Eat small and frequent meals - Small and frequent meals can help
prevent you from getting too hungry, which can lead to overeating.
• Keep a regular meal schedule - Eating on a regular schedule can also help
prevent you from getting too hungry, help you to plan for healthier meals,
and help you get a good night’s sleep
• Think ahead - Pack healthy snacks to avoid between-meal cravings
• Don’t skip breakfast – Skipping breakfast is associated with reduced

problem solving ability, lower energy and decreased motivation. Eating breakfast
may also help you to manage your hunger and food intake throughout the day.
• Consider taking a multivitamin - A standard multivitamin can help ensure an

adequate daily intake of vitamins and minerals that may improve mental health,
including Vitamin 12 and Folic Acid.
• Try to include Omega-3 fatty acids in your diet - Research suggests that
Omega-3s play a role in many brain functions, from regulating mood to increasing
cognitive abilities. Omega-3s can be found in fish including tuna and salmon, or in
fish oil supplements.
• Aim for variety, and let color guide you - Ideally, your daily menu
should include a “rainbow” of fresh fruits and vegetables to ensure
you’re getting a balanced mix of nutrients.
• Drinking plenty of water - to keep the body properly hydrated

• Limit fast food and junk food - Both high sugar and high fat meals
can have a negative effect on mood.
• Learn to listen to your body’s signals to know when to eat, and
when to stop
• Aim for variety, and let color guide you - Ideally, your daily menu
should include a “rainbow” of fresh fruits and vegetables to ensure
you’re getting a balanced mix of nutrients.
• Drinking plenty of water - to keep the body properly hydrated

• Limit fast food and junk food - Both high sugar and high fat meals
can have a negative effect on mood.
• Learn to listen to your body’s signals to know when to eat, and
when to stop

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Mental Health

Office of Counseling and Guidance

 realizes his or her own abilities,

Source : World Health Organization

Developing a healthier lifestyle can result into the improvement

Research has shown that relaxation techniques are an effective

Tips for Healthy Eating

• Don’t skip breakfast – Skipping breakfast is associated with reduced

• Consider taking a multivitamin - A standard multivitamin can help ensure an

• Drinking plenty of water - to keep the body properly hydrated

• Drinking plenty of water - to keep the body properly hydrated

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