Mental Health

Health (WHO definition)

A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Dimensions of Health

Categories: physical, social, emotional, spiritual and mental health.

SPEMS

Acronym for Social, physical, emotional, mental, spiritual

Physical health

Optimal physical health and wellbeing. healthy body weight, having good levels of energy and physical fitness, absence of illness and disease, capacity to do daily tasks, well functioning organs and systems, optimal blood pressure

Social health and wellbeing

Optimal social health and wellbeing. effective communication with others, able to react/manage/adapt appropriately in social situations, has strong relationships: supportive and well-functioning family supportive network of friends, and productive relationships with others.

Emotional health and wellbeing

Optimal emotional health and wellbeing. Experience appropriate emotions in given situation, high levels of resilience, recognise and understand emotional actions and reactions, express and manage emotional actions and reactions appropriately

Mental health and wellbeing

Optimal mental health and wellbeing. Low levels of anxiety/stress, high levels of confidence and good self esteem, ability to think and process info, use logic and reasoning for informed decision making/opinion forming, positive thought patterns

Spiritual health and wellbeing

Optimal spiritual health and wellbeing. Acting according to values and beliefs, developed values and beliefs, sense of belonging and connection to world, place and purpose in life- positive meaning, peace and hope.

Emotions

Are subconscious/conscious mental reactions subjectively experienced as strong feelings usually directed toward a specific object.

Emotions vs feelings

Emotions are subconscious/or conscious, sensations in the body whereas feelings are conscious generated thoughts about emotions

Physiological effects of Disgust

Covering sensory areas, Nausea, Vomiting/gagging

Psychological effects of Disgust

Avoidance of the trigger, Revulsion

Physiological effects of Anger

Churning feeling in stomach, Rapid heart rate, Tense muscles / Grinding of teeth, Hot / sweating, Shaking / trembling

Psychological effects of Anger

Unable to relax, Easily irritated, Overwhelmed, Loss of self-control, ‘Seeing’ red

Physiological effects of Sadness

Tightness of chest, Heaviness of limbs, Stinging in the throat, Watery eyes, Headaches

Psychological effects of Sadness

Trouble sleeping, Loss of appetite, Crying, Grumpy or irritable

Physiological effects of Happiness

Feeling light/uplifted, Energetic, Buzzing/tingling, warm, Grounded

Psychological effects of Happiness

Willingness to take life as it comes, Enjoying positive, healthy relationships, Satisfaction, Open to new ideas/experiences, Gratitude

Physiological effects of Fear

Cold, Shortness of breath, Sweating, Trembling/ Muscle tightness, Rapid heart rate

Psychological effects of Fear

Tense/nervous, Difficulty concentrating, Irritability, Sleep disturbances

Physiological effects of Surprise

Tingling skin, Rigid muscles, Heavy stomach, Grasping items/people for comfort

Psychological effects of Surprise

Dependent on whether the trigger is positive or negative, General sense of attentiveness, Intense feeling of happiness or anger/fear, Disorientation

Physiological effects of Contempt

Upright posture so to ‘look down’ on others, Eye rolls

Psychological effects of Contempt

Negative comparison, Sarcasm / mockery, Dismissive, Lack of respect, Emotional disconnect

Rejection

Uncontrollable emotion (to be dismissed as inadequate/faulty)

Impact of Rejection

Stress & anxiety for the future, self doubt, low self-esteem and self-worth, self-isolation, sadness & depression, anger, reliance on addictive substances.

Failure

Controllable feeling (lack of success)

Impact of Failure

Some people will dismiss the value of the task, criticise the people involved or question the fairness of the situation faced. Others may flee the failure by disengaging our attention.

A- Activating event (ABCDE model)

The event that triggers unwanted responses.

B- Beliefs (ABCDE model)

The beliefs/thoughts about A.

C- Consequences (ABCDE model)

Internal/external behaviours that result from B.

D- Dispute (ABCDE model)

Challenge belief from step B:is it rational?

E- Exchange (ABCDE model)

Swap old beliefs for new balanced ones.

Physiological effects of suppressing emotions

Tightening of muscles, physical pain, nausea, digestive problems, chronic illness

Psychological effects of suppressing emotions

Anxiety, depression, moodiness/irritability

Growth mindset

Belief that intelligence, talents, and personality can grow through effort, challenge and feedback.

Fixed mindset

Belief that intelligence, talents, and personality are fixed traits that cannot grow.

Magnification or Minimisation (thinking error)

Exaggerate/minimise importance of achievements

Overgeneralization (thinking error)

Broad interpretations from single/few events

Magical thinking (thinking error)

Belief that thoughts and actions influence unrelated situations.

Personalization (thinking error)

Belief you are responsible for events totally out of your control.

Jumping to conclusions (thinking error)

Interpret the meaning of a situation with little or no evidence.

Emotional reasoning (thinking error)

The assumption that emotions reflect the way things really are.

Disqualifying the positive (thinking error)

Recognising only negative aspects of a situation and ignoring positives.

Should statements (thinking error)

Belief that things should be a certain way.

All or nothing statements (thinking error)

Thinking in absolutes “always” “never” “every”. Looking at things in black and white categories.

Flight/fight/freeze

Involuntary response/ survival mechanism, triggered by threat/stressful or fearful situation, the response depends on proximity and situation.

Amygdala

Processes aggression, anxiety, fear.

Prefrontal cortex

Responsible for decision making, reasoning, personality expression, complex cognitive behaviours, maintaining social appropriateness

Sympathetic nervous system

Carries signals related to fight/flight response, Increases heart rate, blood pressure, breathing rate and pupil size.

Parasympathetic nervous system

Could do with freeze reaction, relaxes body after periods of danger/stress, Decreases heart rate, blood pressure, pupil size and increases digestive juices.