Psychological Health and Wellbeing

mental disorders definition

• clinically significant disturbances in cognition, emotion, or behavior

• caused by dysfunction in psychological, biological, or developmental processes

mental disorders in relation to culture

mental disorders are associated with significant distress or disability in social, occupational or other important activities.

mental disorders definition

• clinically significant disturbances in cognition, emotion, or behavior

• caused by dysfunction in psychological, biological, or developmental processes

mental disorders in relation to culture

mental disorders are associated with significant distress or disability in social, occupational or other important activities.

what is NOT a mental disorder (culture)

a response that is expected or culturally appropriate

mental health definition

mental health is a state of well-being where individuals recognize their abilities, manage stress, work productively, and contribute to their community.

why is the DSM-V defintions of mental disorders culturally constructed

• cultural behaviors may be misclassified as abnormal

• clinicians need to understand cultural background to ensure accurate and unbiased diagnoses

cultures role in mental health

• shapes symptom expression, stigma, help-seeking behaviors, and understanding of conditions

• increased acceptance and treatment of mental illness

how was mental health treated in ancient times?

believed psychological distress was cuase dby demons, so exorcisms and trephination (drilling holes into the skull) were used.

how was mental health treated in the 18-19th century?

moral therapy was brought to asylums where a combination of rest, talk, prayer, and manual work was conducted.

biological model of health and wellbeing

changes in hormones, infections, neuroanatomy changes (tumors, head trauma, degenerative diseases), genetics

psychological model of health and wellbeing

considers how, why, and when the dysfunction occurs: perception, cognition, attention, emotion, motivation, decision-making, volition and behaviour control

social model of health and wellbeing

racism, poverty, dysfunctional institutions, oppression, poor family communication

what being mentally healthy LOOKS like

happy, content, organised, talkative, sleeping well, good relationships

what being mentally healthy FEELS like

energised, in control, calm, happy, light, optimisitc, stable

what being mentally unhealthy LOOKS like

disorganised, tired, unhealthy eating, isolation

what being mentally unhealthy FEELS like

low energy, negative outlook on life, unstable, self-critical, stressed, numb, not looking forward to things

what are risk factors

increase the likelihood of developing mental health issues such as trauma, genetics, and lifestyle choices.

risk factors in a CHILD

• genetic influences

• low IQ/learning difficulties

• physical illness

• low-self-esteem

risk factors in FAMILY

• family disharmony

• inconsistent disciple styles

• physical, sexual, and/or emotional abuse/neglect

• death and loss

risk factors in SCHOOL

• bullying

• discrimination

• peer pressure

• poor pupil-teacher relationship

risk factors in the COMMUNITY

• homelessness

• disaster/war/other overwhelming events

• lack of access to support services

• socio-economic disadvantage

behaviour modification in mental health

a psychological intervention that modifies maladaptive behavior through a step-by-step process, based on the principle that learned behaviors can be unlearned.

ethics of behaviour modification

changing behaviours could do no harm

importance of sleep for mental health

sleep is crucial for mental health, with sleep deprivation negatively impacting psychological well-being. There is a bidirectional link between mental health and sleep disorders, with 40–50% of people with insomnia also having a mental health disorder.

theories of sleep needs - REPAIR AND RESTORATION

during sleep, the body repairs cells, restores functions, and produces proteins. Brain signals regulating sleep also activate the immune system, strengthening it.

theories of sleep needs - CLEAN UP

• brain has two states: awake and alert, or asleep and cleaning up

• during sleep, it flushes out waste from the brain and body

• insufficient cleanup may contribute to dementia and Parkinson’s

theories of sleep needs - EVOLUTIONARY

sleep conserves energy, aligning with evolutionary needs. Humans are most active during the day when food is available, while animals adapt sleep patterns based on safety. Predators sleep longer (12–15 hours), while prey sleep in short bursts. Smaller animals need less sleep due to lower food requirements.

theories of sleep needs - CONSOLIDATION

• sleep has stages: deep sleep and REM play key roles in memory retention, consolidation, and clearing unwanted information

• helps transfer information from sensory to short-term, then long-term memory

• fewer sleep hours reduce memory recall and retention

sleep deprivation definiton

not getting enough sleep to function optimally. The current average is 6 hours, which is sleep deprived.

sleep deprivation symptoms

• increased daytime sleepiness

• irritability

• slower reaction time

• poorer memory

consistent reduction of recommended sleep can increase the risk of…

• cancer

• cardiovascular disease

• anxiety and depression

• obesity

PARTIAL sleep deprivation

not getting enough sleep MOST days of the week

CONTINUOUS sleep deprivation

Extended sleep deprivation is a lack of sleep for an extended period of time and is rare outside laboratories and is primarily used in military training exercises.

affect of not sleeping after 4 days

1. daytime sleepiness, irritability, poorer reaction time

2. falling asleep but denying it

3. tense, apathetic, mood swings, microsleeps

4. paranoia

sleep debt definition

the accumulated amount of sleep a person owes due to not getting enough sleep.

sleep deprivation SOCIAL factors - CO SLEEPING/PARENTING CHOICES

bed charing, room sharing, sleeping with a baby or pet all disrupts sleep

sleep deprivation SOCIAL factors - MEDIA USE

• makes it harder to fall asleep

• contributes to insomnia and depression

sleep deprivation SOCIAL factors - PERSONAL CHOICES

voluntary choices (e.g. staying up late to watch TV)

sleep deprivation SOCIAL factors - EXTRACURRICULAR

too many commitments (e.g., sports, work, clubs) reduce sleep duration.

sleep deprivation SOCIAL factors - HOMEWORK

over 5 hours of homework per week and blue light exposure from devices reduce sleep.

sleep deprivation SOCIAL factors - SCHOOL SCHEDULE

a rigid schedule can reduce sleep, especially in younger age groups.

sleep deprivation SOCIAL factors - SHIFT WORK

shift work outside 6:00 AM–7:00 PM (e.g., nursing, medicine, factory work, hospitality) disrupts sleep, with 1 in 5 workers developing shift work disorder.

sleep deprivation SOCIAL factors - JET LAG

jet lag occurs when the internal body clock misaligns with the environment after traveling through time zones. On average, adjusting takes one day per hour of time zone change.

sleep deprivation PSYCHOLOGICAL factors - STRESS

stress causes heightened physiological arousal, with 43% of people aged 13–64 reporting lying awake at night due to stress at least once in the past month.

sleep deprivation PSYCHOLOGICAL factors - MENTAL HEALTH DISORDERS

anxiety disorders and depression make it harder to fall and stay asleep, reducing overall sleep time.

sleep deprivation BIOLOGICAL factors - MEDICAL/HEALTH PROBLEMS

pain, substance misue, and obesity can all reduce sleep time

sleep deprivation BIOLOGICAL factors - SLEEP DISORDERS

insomnia, sleep aponea, and narcolepsy all reduce sleep ti

sleep deprivation BIOLOGICAL factors - DELAYED SLEEP PHASE SYNDROME

• sleep delayed 2+ hours beyond a normal bedtime.

• causes difficulty waking at the desired time.

• affects 7-16% of young people

tips to improve sleep

• keep a consistent sleep schedule

• dont go to bed unless tired

• use your bed for sleep and sex only

• if you cant fall asleep ater 20 minutes, do an activity in low light

stress definition

stress is a physiological and psychological response people develop in response to things that happen in our everyday lives.

stressors definition

things in our life that are upsetting, scary, or diffcult

what are the 4 types of stress

• eustress

• distress

• acute stress

• chronic stress

what is eustress

eustress is a positive, helpful, and motivating form of stress that can enhance performance and focus (e.g. a professional althlete being nervous before a game)

what is distress

distress is a negative, unhelpful form of stress which leads to feeling overwhelmed, anxious, and symptomatic (e.g. headaches and irritability).

An example is excessive worry before a test

what is ACUTE stress

caused by daily demands and pressure, it can be intemse but often disapears quickly. Is a part of distress

what is CHRONIC stress

is caused by uncontrollable persistent/long-term stressors, which aren’t as intense but last longer. This leads to the depletion of the bodies natural resources causing an increase risk of physical and mental health issues.

what are the 3 categories for SOURCES OF STRESS

• daily pressures

• life events

• catastrophes that disrupt whole communities

what are DAILY PRESSURES

minor troubles/problems that arise daily often making us angry. Becuase they are so typical, they often aren’t identified. Tey aren’y problems on their own but can pile up over time creating an increase hassle which causes an icnrease in biological and psychological symptoms.

what are LIFE EVENTS

life events are major changes, both chosen and unexpected, that require adaptation, such as marriage or having children. The Social Readjustment Rating Scale measures their impact, with 200+ points in a year linked to increased health issues.

what are CATASTROPHES THAT DISRUPT WHOLE COMMUNITIES

catastrophes are sudden, uncontrollable events causing widespread damage and suffering, such as bushfires, floods, and epidemics. They can trigger both short- and long-term biological and psychological effects, with prolonged impact leading to PTSD.

stress and the FLIGHT OR FIGHT RESPONSE

the fight-or-flight response is triggered by stress and is universal, regardless of the stressor. Controlled by the autonomic nervous system (ANS), this response involves two divisions: the sympathetic system, and the parasympathetic system.

what is the SYMPATHETIC NERVOUS SYSTEM

the sympathetic nervous system triggers the fight or flight response, boosting alertness and motivation for short-term stress (eustress). However, prolonged activation can harm health.

what is the PARASYMPATHETIC NERVOUS SYSTEM

the parasympathetic nervous system restores the body to normal after a threat, maintaining energy levels and supporting daily functions. It also activates the freeze response.

what is general adaptation syndrome (GAS)

Selye designed GAS to describe how the body deals with stress over an extended period

what are the 3 stages of GAS

• alarm

• resistance

• exhaustion

what is ALARM

the release of adrenaline and cortisol, allowing the flight or fight response to occur

what is RESISTANCE

cortisol levels remain elevated, keeping the body slightly alert. The parasympathetic nervous system works to conserve energy by counteracting the physiological responses from the alarm stage.

what is EXHAUSTION

the body can no longer maintain arousal as energy is depleted, weakening the immune system and increasing susceptibility to illness.

SHORT TERM BENEFITS of stress

• adrenaline: increases heart rate and blood pressure, mobilising energy supplies.

• cortisol (1): increases glucose in the blood, boosting brain use of glucose and aiding tissue repair.

• cortisol (2): suppresses non-essential body systems during fight-flight-freeze response to conserve resources.

• short-term effect: helps develop coping skills to manage future stressors.

LONG TEMR NEGATIVES of stress

• anxiety and depression

• job burnout

• sleeping problems

• sweating

• weight gain

• memory problems

what is JOB BURNOUT

jobs become stressful due to factors like noise, harassment, threats, and irregular shifts. Burnout, linked to the exhaustion phase of GAS, is emotional and physical exhaustion. It involves exhaustion (emotional depletion), depersonalization (detachment from work and clients), and lack of accomplishment (feeling like a failure or unable to help).

COPING STRATEGIES definition

a set of tools/strategies used to avoid or reduce burnout, disress, and acute and chronic stress

what are the two strategies

• approach

• avoidant

what are APPROACH strategies

targeting the stressor and doing something bout it (more positive)

what are AVOIDANT strategies

avoiding/escaping threatening thiughts and emotions (less positive)

what are the types of APPORACH stratgies

• problem focused: aim to directly reduce the stressor

• emotion focused: aim to reduce the negative feelings connected to the stressor

PROBLEM focused coping strategies - TIME MANAGMENT

taking control or organising and managing your time and energy

PROBlEM focused coping strategies - EXERCISE

an outlet for physical stress releases muscle tension and uses uo glucose and adrenaline

PROBLEM focused coping strategies - SEEKING SUPPORT

seeking help from a counseler, psychologies, peer, or family member to manage a stressful situation

EMOTION focused coping strategies - MEDITATION

watching our breathing or meditating on a word, phrase, or song to reset

EMOTION focused coping strategies - LISTENING TO CALMING MUSIC

music bring sus to a state of calm so we can deal with the stressors

EMOTION focused coping strategies - CREATING A SAFE/PEACEFUL SPACE

a quiet and safe space where we can take time out to breathe and assess the situation

EMOTION focused coping strategies - JOURNALING

an emotional outlet to brainstorm solutions and cultibate positve feelinfs

EMOTION focused coping strategies - WORRY LIST

writing down the worries of the day and tomorrow helps to calm the body down (parciularly before bed)

EMOTION focused coping strategies - POSITIVE THINKING

optimism about problems maximises control in a situation whihc can be empowering

MENTAL ILLNESS defintion

behaviours, thoughts, and emotions that significantly impair work, study, or social functioning

what are mental illnesses

• mental health exists on a continuum from good to bad.

• mental illness doesn't mean a person can't live a functional life.

• mental illness is non-discriminatory; anyone can experience it.

• common mental illnesses in adolescents: anxiety and depression.

• other mental illnesses: Tourette's Syndrome, OCD, PTSD, major and eating disorders

how to diagnose mental disorders

the DSM-V is used by professionals worldwide to diagnose mental illness, outlining diagnoses for maladaptive behaviours that impair daily functioning. Only a qualified health professional can make a diagnosis.

what is DEPRESSION

an extended experience of negative emotions, thoughts, behaviours, and functioning for at least two weeks.

depression according to the BPS model - BIOLOGICAL

• brain chemistry changes

• neurotransmitter imbalance

• genetic predisposition

• overuse of substances (alcohol, drugs)

• symptoms: headaches, digestion issues, chronic pain

depression according to the BPS model - PSYCHOLOGICAL

• females are most vulnerable during adolescence, childbirth, and menopause, while males are at risk during retirement, unemployment, or post-separation.

• mental health issues are more common in females

• distress from neglect, abuse, trauma, or illness can lead to symptoms like sadness, low self-esteem, self-harm, and poor judgment.

depression according to the BPS model - SOCIAL

• people without supportive social networks.

• stigma in some cultures where depression is seen as ‘shameful.’

• triggers: natural disasters, COVID-19, family death, conflict, etc.

• symptoms: reduced social involvement, strained relationships, loss of/maladaptive social skills, abuse victim or perpetrator.

ANXIETY defintion

the experience of strong and/or frequent anxiety or fear

what do anxiety disorders include

• phobias

• panic disorder

• OCD

• PTSD

• generalised anxiety disorder (GAD)

anxiety according to the BPS model - BIOLOGICAL

• flight or fight response more active (overactive amygdala).

• genetic markers may indicate vulnerability to anxiety disorders.

• low dopamine levels, high serotonin levels.

• symptoms: headaches, trembling, nausea, muscle tension, dizziness, insomnia

anxiety according to the BPS model - PSYCHOLOGICAL

• interpretation bias: perceive others' information as negative towards them.

• impaired memory due to inattention and worry.

• influenced by past experiences, personality, attitudes, beliefs, and stress management skills.

• more common in females than males.

• symptoms: magnifying threats/failures, fear, worrisome thoughts, irrational fears, fear of public scrutiny, hypersensitivity to criticism

anxiety according to the BPS model - SOCIAL

• trauma from social, economic, political, or cultural factors

• examples: war, abuse, poverty, COVID-19

• symptoms: stress, phobias, lack of support

Antidepressent medication (anxiety + depression) BIOLOGICAL

• correct the imbalance of the hormone or neurotransmitter to enhance nerve cells which regulate emotions

• anti-anxiety medication (anxiety)

advantages of medication

• allows people to function effectivley

• more successful with psychological therapy

• readily available in Australia

anti-anxiety medication (anxiety) BIOLOGICAL

• most common is benzodiazepines

• type of tranquilizer/sleeping pill

• promotes relaxation and reduces muscle tension

disadvantages of medication

negative side effects:

• addictive (especially benzodiazepines).

• may require several trials to find the right medication and dosage.

• can take more than two weeks to work.