PE - mental health

Who is WHO

World health organizationthat specializes in international public health and addressing global health issues within the UN. It has 193 countries, Australia has been a member since 1948.

WHO’s definition of health

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

Dynamic health

It is a constant stage of change that can occur quickly or slowly.

eg. You could be really healthy and get sick the next day

Subjective health

It means different thing to different people

eg. I might regard health as being able to exercise

Social health & characteristics

Form good relationships with others and adapt appropriately to social situations.

Good relationships, effective communication, supportive family and friends

Physical health & characteristics

Your body and systems are able to function, physical capacity to do everyday tasks

Absence of illness, good energy and fitness, functioning body and systems

Mental health & characteristics

State of person’s mind or brain and ability to think and process information

Low levels of stress, positive thoughts, good thinking and confidence, using logic

Spiritual health & characteristics

Ideas, beliefs, values and ethics in your conscience. Includes hope, peace and meaning of your place in this world

belonging and connection to the world, purpose in life, nice beliefs and values

Emotional health & characteristics

Express emotions and feelings in a positive way

Good resilience, experience right emotions, understand and recognize emotions

What are emotions

Conscious mental reactions expereinces as strong feelings towards a specific thing.

eg. a human

What’s the difference between emotions and feelings

Emotions are felt in the body and manifest subconsciously or consciously. Feelings are in the head as thoughts and experienced consciously. Emotions are physcial, feelings are just thoughts about that emotion.

Eg. If you feel angry your emotion might be to start shaking

Examples of emotions

Angry, happy, sad

Examples of feelings

Joy, anxiety, frustrated, tired

Benefits of using an emotion wheel

Let’s you know exactly what you are feeling to solve it and cope with it, improves emotional intelligence as it identifies root problems, and show’s how emotions can connect.

Physiological and psychological effects of disgust

Physiological - Covering sensory areas, nausea, vomiting

psychological - avoidance of trigger, revulsion

Physiological and psychological effects of anger

Physiological - sweating, shaking, tense muscles, grind teeth, rapid heart rate

psychological - easily irritated, see red, no self-control, overwhelmed, can’t relax

Physiological and psychological effects of sadness

Physiological - Heavy limbs, tightness in chest, watery eyes, stinging in throat

psychological - crying, grumpy, irritable, can’t sleep, loss of appetite

Physiological and psychological effects of happiness

Physiological - feeling light and warm, energetic, buzzing, grounded

psychological - take life as it is, gratitude, satisfaction, enjoying relationships, new ideas

Physiological and psychological effects of fear

Physiological - cold, shortness of breath, sweating, trembling, rapid heart rate

psychological - tense, nervous, can’t concentrate or sleep, irritable

Physiological and psychological effects of surprise

Physiological - tingling skin, rigid muscles, grasping things, heavy stomach

psychological - depends on what the trigger was, attentiveness, anger or fear, disorientation

Physiological and psychological effects of contempt

Physiological - up right posture to look down on others, eye rolls

psychological - negative comparisons, mockery, sarcasm, dismissive, no respect, no FE

Facial cues of disgust

Brows furrowed, crinkled nose, show upper teeth

Facial cues of anger

Creases between brows, tense lips

Facial cues of sadness

Pinched eyebrows, watery eyes, frown, downturned mouth

Facial cues of happiness

Smile reaches eyes, cheek muscle, show teeth

Facial cues of fear

Opened eyebrows, open eyelid, wide eyes, mouth down

Facial cues of surprise

raised eyebrows, wide eyes, open mouth

Facial cues of contempt

Asymmetry, smirk

Define rejection

An emotion to dismiss as inadequate, unacceptable or faulty. Cannot be controllled

Impact of rejection on mental health

Stress and anxiety, self doubt, low self-esteem and self-worth, self-isolation, sadness and depression, anger, using drugs

When should the ABCDE model be used

To adress emotional difficulties, life responding to rejection

What does A stand for

Activating event or situation, the event that triggers unwanted responses

What does B stand for

Beliefs, thoughts that the client holds about the situation in A

What does C stand for

Consequences, the internal and external behaviours that result from beliefs

What does D stand for

Dispute, challenging the beliefs and thoughts of B are they rational

What does E stand for

Exchange, exchange old beliefs for new, rational and balanced ones

Define failure

Is a feeling.Is a lack of success in doing or achieving something, especially in relation to a particular activity. Can be controlled.

Common causes of failure

A feeling, lack of success in doing or achieving something, in relation to an activity. Can be controlled

Why is failure important in life

Lack of supportive relationships, low self-esteem, making comparisons to others, poor self-concept, negative self-talk, shame, unrealistic expectations.

Similarities between rejection and failure

Learn to be better, both deal with low self esteem, both have ways of coping

Differences between rejection and failure

Emotion v feeling

Different meanings

Uncontrolled v controlled

Uses ABCD model v uses learning curve

Makes you change mindset v makes you give up

Why do people suppress their emotions

Told to do so by others, To conform, To avoid a feeling that may feel socially unacceptable, To replace an uncomfortable feeling with a more acceptable one, Past experiences may be too difficult to process

Physiological effects of suppressing emotions

Tightening of muscles, Physical pain, Nausea, Digestive problems, Chronic illnesses

Psychological effects of suppressing emotions

Irritability/moodiness, Anxiety, Depression

Consequences of suppressing emotions

more accepted by others and able to avoid uncomfortable feelings. Experience physical pain or psychological effects such as anxiety and depression.

What is a mindset

A habitual or characteristic mental attitude that determines how you will interpret and respond to situations. can impact how you: Think about situations, Respond to situations 

What is a fixed mindset

A mindset that people can adopt whereby they believe their intelligence, talents and personalities are fixed traits that are innate and cannot grow.

What is a growth mindset

A mindset that people can adopt whereby they believe their intelligence, talents and personalities are traits that can  grow through efforts, challenge and feedback.

Features of a fixed mindset

• believe that talent and intellect is static and limited

• have a desire for approval and achieving success

• avoid challenge and the risk of failure or mistakes

• resist seeking and embracing constructive feedback 

• view mistakes as an indicator of talent and intellect

• stick to tasks and activities in which they can be successful 

• view effort as a reflection of lower ability and avoid embracing challenge

Features of a growth mindset

• believe that learning and growth is possible in every area

• have a desire for learning and trying new things

• embrace challenge and risk to improve skills and knowledge

• seek and embrace constructive feedback to pave next steps

• acknowledge and reflect upon mistakes as a tool for improvement

• explore new subjects and interests with openness and curiosity

• understand the value of effort and using strategies to overcome challenges

Similarities in growth and fixed mindset

Belief, Desire,  Feedback, Mistakes, Challenge, Effort, Risk

Differences in growth and fixed mindset

Fixed: Avoid, resist, stick to, view

Growth: embrace, seek, explore, acknowledge

One strategy from learner model to help fix fixed mindset

Embrace your mistakes.

What is a common thinking error

Commonly known as cognitive distortions. Are irrational beliefs.

What is magnification and minimisation

Refers to exaggerating or minimizing the importance of events.

• E.g.

  • Believing your own achievements are unimportant

What is overgeneralisation

• Refers to making broad interpretations from a single or few events.

• E.g.

“I felt awkward during my job interview. I am always so awkward”

What is magical thinking

• The belief that thoughts, actions, or emotions influence unrelated situations.

• E.g.

  • “If I hadn’t hoped something bad would happen to him, he wouldn’t have gotten into an accident”.

What is personalisation

• The belief that you are responsible for events outside of your control.

• E.g.

  • When your basketball team loses a game, you think it’s entirely your fault.

What is jumping to conclusions

• Interpreting the meaning of a situation with little or no evidence.

• E.g.

  • “I bet no-one will come to my birthday party”.

What is emotional reasoning

• The assumption that emotions reflect the way things really are.

• E.g.

  • “I feel like a bad friend, therefore I must be a bad friend”.

What is disqualifying the positive

• Recognising only the negative aspects of a situation while ignoring the positive.

• E.g.

  • You might receive many compliments, but only focus on the single piece of negative feedback.

What is should statements

• The belief that things should be a certain way.

• E.g.

  • “I should always be perfect”

What is all or nothing thinking

• Thinking in absolutes such as “always”, “never” or “every”.

• Looking at things in black and white categories.

• E.g.

  • “I never do a good enough job on anything”.

What is the importance of recognising common thinking errors

So you can recognise them and put a stop to your irrational thoughts. Use ABCDE

List strategies to improve helpful thinking

Reword your thoughts from negative to positive, talk about your thoughts, exercise, eat healthier, find humor

What is stress

• Is a psychological or physiological response produced by internal or external stressors.

• The stress response begins in the brain.

What are the two categories of psychological responses

 

Emotional Changes - Influence the way a person feels

Cognitive Changes - Influence a person’s mental abilities such as their perceptions, ability to learn and think

What are possibles reactions to stressful situations

Foggy memory, loss of thought, easily mess up

What is the flight, fight or freeze response

• Is a survival mechanism. 

• Is an involuntary response.

• Triggered by a threatening, fearful or otherwise stressful situation.

• Whether we fight, flee or freeze depends on the situation and the proximity of the threat.

• Results in physiological changes produced by the sympathetic nervous system (part of the PNS) in readiness for:

  • Fight- confronting and fighting off the threat.

  • Flight- escaping by running away to safety.

  • Freeze- keeping absolutely still and silent to avoid detection. 

What is the amygdala

• Is a small part of the brain.

• Plays a number of roles within emotion control such as: 

  • Processing aggression 

  • Anxiety 

  • Fear

If you see something that frightens you, your amygdala might tell your body to panic.

What is the prefrontal cortex

• Is known to be the higher-order association center of the brain as it is responsible for:

  • Decision making

  • Reasoning

  • Personality expression

  • Maintaining social appropriateness

  • Other complex cognitive behaviors

Summarise the FFF response

1. During stress the body enters FFF

2. During FFF feeling and emotion by pass the pre-frontal cortex which rationalises these emotions

3. Without the prefrontal cortex, we act reactively and can feel in less control of our feelings.

4. In order to remain in control of emotions, we require a safe processing environment.

What can the nervous system be divided into

CNS, PNS - SNS + ANS - SNS + Parasympathetic NS

What does the CNS do

Made up of the brain and spinal cord.

What does the PNS do

The network of nerves that runs throughout the head, neck and body.

What does the Somatic nervous system do

Links the brain and spinal cord to skeletal muscles under conscious control.

What does the autonomic nervous system do

Regulates involuntary processes such as heart rate, respiration and digestion.

What does the sympathetic nervous system do

Carries signals related to your “fight or flight” response. Increases heart rate, blood pressure, breathing rate and pupil size.

What does the parasympathetic nervous system do

Relaxes your body after periods of stress or danger. Decreases heart rate, blood pressure, pupil size and increases digestive juices.

What is the window of tolerance

• Is a concept to describe the optimal zone of “arousal” for a person to function in everyday life. 

• Within this zone or window, a person can effectively manage and cope with their emotions.

What is emotional dysregulation

• Is an inability to control or regulate one's emotional responses, which can lead to significant mood swings and significant changes in mood.

• When dysregulated a person may be operating outside of the window and cannot effectively manage or cope with their emotions.

Hyperarousal and its symptoms

• Also known as “fight, flight, or freeze response” 

• Is a heightened state of activation/energy. 

• Occurs when the nervous system kicks into high alert, even when danger is not present. 

• A person may not feel in control over their actions.

• Symptoms: Angry outbursts, fear, anxiety, emotional overwhelm, hypervigilance, “deer in the headlights” freeze

• Causes people to feel stuck “on” which can make it difficult to form healthy sleeping habits, manage emotions, and concentrate effectively. 

• Physically, the body may seem tense and on the brink of explosion, which can eventually result in angry outbursts and hostility.

Hypoarousal and its symptoms

• Also known as “shutdown” or “collapse” response.

• Like hyperarousal, it can be triggered by feeling threatened, recounting traumatic memories, or feeling emotions associated with past trauma. 

• Symptoms: Numbness, emptiness, blank stare, inability to speak, dissociation

• Is when a person has too little arousal as the result of an overloaded parasympathetic nervous system. 

• Can impact a person’s sleep and eating habits, leaving them feeling emotionally numb, socially withdrawn, and finding it difficult to express themselves.

Similarities between FFF and window of tolerance

Stress, uncontrollable, bodily function, a way o cope, good and bad effects

How to regulate emotions when out of window of tolerance

USE GROUNDING STRATEGIES

What is the purpose of grounding strategies

• Support individuals to focus on what’s going on around them instead of their thoughts.

• Allow a person to slow breathing, lower heart rate, and allow the brain to process information.

  • When distressed, the fight/flight response is activated, making it very difficult to think clearly.

What are the benefits of grounding strategies

• Ground a person in the present moment and reorient them to their current reality

• Stop rumination (e.g. repetitive thinking on negative thoughts/outcomes)

• Keep you from ‘spiralling’

• Manage intrusive thoughts

• Reduce the intensity of distressing memories or flashbacks

• Avoid and manage panic attacks

• Resist urges to self-harm

• Cope with chronic pain

• Boost mood

• Build resilience

Box breathing

Using your eyes to trace around a rectangular objects and matching your breathes to the sides

Finger tapping

• Slowly tapping the tip of each finger against the tip of the thumb.

5-4-3-2-1

• What are 5 things you can see right now?

• What are 4 things you can touch right now?

• What are 3 things you can hear right now?

• What are 2 things you can smell right now?

• What is 1 thing you can taste right now?

Reorienting yourself

• Where am I right now?

• What is the day today?

• What is the date?

• What is the month?

• What is the year?

• How old am I?

• What season is it?

Mindful obeservation

• Notice an object in your immediate surroundings. 

  • Notice it in detail - the shape, the colour, texture and function of the object. 

  • Spend at least two minutes observing the object in great detail. 

• Slowly move your focus to another object and repeat the process.

• What do you notice about your body as you do this?

• What do you notice about your thoughts as you do this?

Finding your feet

• Place your two feet flat on the floor. 

  • Notice how your feet feel in your shoes. 

  • Can you feel the fabric of your socks? Can you feel the pressure of your shoe on particular parts of your feet? Can you feel any sensations in your feet?

• Wriggle your toes and notice how that feels throughout your foot.

• Imagine that your feet are connected to the ground. 

  • Notice how solid your feet are, and how you are connected to the earth. Notice that you are strong and centred.

Body awareness

• Take 5 long deep breaths through your nose.

• Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.

• Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.

• Clench your hands into fists, then release the tension. Repeat this 10 times.

• Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.

• Rub your palms together briskly. Notice the sound and the feeling of warmth.

• Reach your hands over your head like you’re trying to reach the sky. Stretch like this for at least 5 seconds. Bring your arms down and let them relax at your sides.

• Take 5 more breaths and notice the feeling of calm in your body.

Imagine yourself somewhere safe

• Imagine yourself in a safe, soothing, calm and comfortable place. This place might be real or imaginary.

• Imagine this place in as much detail as you can:

  • What does it look like?

  • What is around you?

  • What are the sounds around you?

  • What is the temperature?

  • Are you sitting, standing or walking?

• Notice how it feels to be completely calm and peaceful here. How does your body and mind change when you imagine being in this place?

Categories

• Think of a category - e.g. animals, songs, musicians, famous people, cities, countries, cars, TV shows, sports, athletes, fruits, vegetables, books.

• Think of one thing in the category for every letter of the alphabet - e.g. Animals: Aardvark, Bat, Cat, Dog, Elephant.

Describe an activity

• Describe an everyday activity in great detail.

• E.g. to get to school, I walk to the train station. I leave the front door, closing it behind me and locking it with my key. I walk down my driveway and turn left down my street. At the corner, I turn right and walk past a playground.

Mental exercise

• Examples:

  • Count backwards from 100 by 7.

  • Name all the objects you can see.

  • Spell your full name, and the names of three other people, backwards.

  • Name all of your family members, their ages, and one of their favourite activities.

  • Think of an object and draw it in your mind.

What are the 3 steps of the ready to learn plan

1. Identify your potential triggers

2. Reflect on your behaviour and physical symptoms.

3.  Identify strategies that will help you to relax and resume a healthy arousal state. 

   • Examples include: a conversation, listening to music, time out, grounding strategies, stroking textured items, seeing a support staff member. 

How do grounding strategies regulate the nervouse system

It calms it down