Mental and Emotional Health

Mental and Emotional Health

The ability to accept yourself and others, express and manage emotions and deal with the demands and challenges you meet in your life.

Characteristics of Good Mental Health

• Sense of belonging

• Sense of purpose

• Positive outlook

• Self-sufficiency

• Healthy self-esteem

• Resiliency

Sense of Belonging

Feeling close to others

Sense of Purpose

Recognizing that you have value

Positive Outlook

Seeing the bright side of life

Self-Sufficiency

To have confidence to make responsible decisions

Healthy Self-Esteem

To value, respect, and have confidence in yourself

Resiliency

The ability to adapt effectively and recover from disappointment, difficulty, or crisis

How to improve your self-esteem (1)

• Choose friends who value and respect you

• Focus on positive aspects about yourself

• Replace negative self-talk with supportive self-talk

• Work toward accomplishments rather than perfection

• Consider your mistakes learning opportunities

• Try new activities to discover your talents

How to improve your self esteem (2)

• Write down your goals and the steps you will take to achieve them

• Exercise regularly to feel more energized

• Volunteer your time to someone

• Accept the things you can’t change, and focus your energy on changing the things you can

Maslow’s Hierarchy of Needs

1. Self-fulfillment needs (self-actualization) - achieving one’s full potential, including creative activities

2. Psychological needs

   1. Esteem needs - prestige and feeling of accomplishment

   2. Belongingness and love needs - intimate relationships, friends

3. Basic needs

   1. Safety needs - security, safety

   2. Physiological needs - food, water, warmth, rest

Personal Identity

Your sense of yourself as a unique individual

Aspects of Personal Identity

• Relationships and shared characteristics

• Personality

• Character

• Unique qualities

WILL CHANGE THROUGHOUT YOUR LIFE

Personality

Complex set of characteristics that makes you unique

Character

Distinctive qualities that describe how a person thinks, feels, and behaves

How to work toward a positive identity

• Recognize strengths and weaknesses

• Demonstrate positive values

• Develop a purpose in your life

• Form meaningful relationships

• Avoid unhealthy high-risk behaviors

• Contribute to the community

List of Emotions

• Happiness

• Love

• Fear

• Guilt

• Anger

• Hostility

Happiness

Being satisfied and feeling positive

Love

Strong affection, deep concern, and respect are expressions of _____

Fear

When you are startled by someone or something, you may feel ____

Guilt

The feeling of shame and regret that occurs when you act against your values

Anger

A normal reaction to being emotionally hurt or physically harmed

Hostility

Another form of anger

Stress

The nonspecific response/reaction of the body to any perceived demand

Response to Stress

• Faster heart beat

• Faster breath

• An adrenaline rush

• Tight muscles

• Blood moves from the center of your body to your limbs

• Dilated pupils

Stress responses can be

Big or small

A lot of little stressor can lead to

A heavier load of stress

Positive Stress is

When a stressor leads to improvement in your overall productivity

Positive Stress

• Motivate you

• Inspire you to work harder

• Increased creativity

• Is short term

• Feels exciting

• Improves performance

What does negative stress cause?

• Anxiety or concern

• Can be short or long term

• Outside of our coping abilities

• Decreased performance

• Mental and physical problems

Carrying emotions, trauma, guilt, resentment, and memories can

Compound day-to day-today stress

Stress can further

Age us

Stress can cause

Damage on our bodies and health

Stress can result in long-term consequences like

• Weight gain

• Anxiety

• Physical pain

• Poor posture

We can choose how

To react to stressful situations

Stress Containers

1. Jaw/neck/face

2. Shoulders/heart

3. Diaphragm/lungs

4. Stomach/gut

5. Pelvic floor/hips

How to control stress

• Diet

• Meditation

• Hobbies

• Exercise

Anxiety

Condition of feeling uneasy or worried about what might happen

Occasional Anxiety

Is normal/natural and should end when the stressful situation is over

Techniques for Managing Anxiety

• Saying NO

• Plan ahead

• Recognize you can’t control everything

• Practice relaxation techniques

• Redirect energy

• Take care of your physical health: rest, physical activity, food

Depression

Prolonged feelings of helplessness, hopelessness, and sadness

Causes of depression can be

• Physical

• Psychological

• Social

Symptoms of Depression

• Change in thinking

• Change in feelings

• Change in behavior

Treatment for Depression

• Medication

• Change in environment

• Counseling/therapy

Anxiety Disorder

Characterized by excessive fear, worry, and other symptoms that are disproportionate to the situation

Impulse Control Disorders

Difficulty in resisting urges to engage in certain behaviors, often leading to actions that are harmful or disruptive

• Ex. intrusive thoughts, fear of abandonment, low self-esteem

Eating Disorders

A range of mental conditions in which there is a persistent disturbance of eating behavior and impairment of physical or mental health.

• Ex. bulimia, binge, anorexia

Mood Disorder

A mental health condition primarily affecting a person's emotional state, often causing prolonged periods of extreme sadness (depression) or excessive elation (mania), or both

• Ex also. anxiety, sleep disorder caused by mood disorder

Conduct Disorder

A behavioral disorder characterized by a persistent pattern of antisocial, aggressive, or destructive behaviors that violate societal norms and the rights of other

• Ex symptom. bullying, hurting animals, destruction of property

Schizophrenia

A chronic mental disorder characterized by disruptions in thought processes, perceptions, emotions, and social interactions

• Ex. seeing visions and delusions

Personality Disorders

Mental health conditions that involve long-lasting, disruptive patterns of thinking, behavior, mood and relating to others. People with ______ often don’t realize their thoughts and behaviors are problematic.

• Ex. bipolar - shifting in personality type and constant mood swings

Suicide Risk Factors

• Suffering from depression or another mental disorder

• History of abusing alcohol or drugs

Support Examples

• Counselor

• Therapist

• Clergy

• Crisis hotlines

Warning Signs of Depression

• Feeling worthless

• Hopelessness

• Social isolation

• Aggressiveness/irritability

• Possessing lethal means

• Feeling like a burden

• Dramatic changes in mood and behavior

• Frequently talking about death

• A history of suicidal behavior (self-harm)

• Engaging in risky behaviors

• Feeling like you don’t belong

• Giving things away

• Alcohol or drug usage

• Feeling trapped

Counselor

A professional who provides guidance and support to individuals, couples, families, or groups facing personal, social, or psychological issue

Therapist/Psychiatrist

A mental health professional with a master's degree or doctorate who primarily provides psychotherapy or talk therapy to help individuals manage emotions, behaviors, and life challenges

What does mental health support look like?

Seeking professional help, connecting with support groups, engaging in self-care practice, and strong relationships with other to lean on

Relaxation Techniques

Deep breathing, meditation, progressive muscle relaxation, and guided imagery

Optimism

Hopefulness and confidence about the future or the successful outcome of something

Pessimism

A tendency to see the worst aspect of things or believe that the worst will happen; a lack of hope or confidence in the future