Mental Health & Well-Being in Middle and Late Adolescence – Comprehensive Notes

Mental health = the way thoughts, feelings, and behaviours affect one’s life.
- Good mental health → positive self-image, satisfying relationships, better stress-management, wiser decision-making.
WHO definition: state of well-being in which an individual
- Realises own abilities
- Can cope with normal stresses of life
- Works productively & fruitfully
- Contributes to the community
Key idea: mental health = ability to respond & “bounce back” from challenges (snake encounter, illness, bullying, huge to-do list, family argument, bereavement, exams, etc.).
Biblical framing: “Be careful how you think; your life is shaped by your thoughts.” (Proverbs $4{:}23$ ) → cognition shapes reality (“Your thoughts become your reality…”).

Common self-critical thoughts: “I’m too tall/short/skinny/fat…,” “If only I had X, I’d be happy.”
Adolescence = rapid physical change → fluctuating body image.
Importance:
- Self-esteem = personal sense of worth & perceived value by others.
- High self-esteem → realistic self-knowledge, healthy friendships, greater life control, constructive coping.
Body image = perception of one’s physical appearance, attractiveness, & others’ opinions; strongly tied to self-esteem during early-mid teens.
Quote: “How others see you is not important. How you see yourself means everything.”

$\approx 85\%$ of world’s population affected by low self-esteem.
Increase in self-esteem issues among boys; up to $50\%$ male students report low body image.
$80\%$ of females surveyed: poor body image linked to negative remarks by friends/family.
$75\%$ of girls with low self-esteem engage in risky behaviours (cutting, bullying, smoking, drinking).
Body-image media stats:
- $80\%$ of women say TV/magazines/ads make them feel insecure.
- $42\%$ of girls (grades 1–3) already want to be thinner.

Media messages are constructed, not reality; crafted to evoke emotion & sell products.
Strategies:
- Recognise every ad/image is a deliberate construction.
- Ask: “What does the advertiser want me to believe?”
- Apply a personal ‘filter’ to protect self-esteem & body image.
Social media effects:
- Trains constant comparison → heightened depression.
- $1/3$ of Facebook users feel worse after browsing due to perceived inadequacies.

Puberty & Development
- Varied growth timing prompts comparison; can hurt esteem.
Media & Celebrity Images
- Idealised, often edited looks set unrealistic standards.
Family & School Environment
- Parental/peer criticism (“Why that hairstyle?”) & teasing shape body image.
- Proverbs reminder: gossip & judgement say more about speaker than target.

Categories:
- Anorexia Nervosa: extreme restriction/over-exercise → lowest possible weight.
- Bulimia Nervosa: cycles of bingeing & purging (vomiting, laxatives).
- Binge Eating Disorder (BED): large-quantity eating with guilt after.
- OSFED: other disordered eating patterns not fully matching above.
Teen anorexia signs:
- Failure to maintain healthy weight, extreme fear of gain, obsessive calorie tracking, ritualistic eating, compulsive exercise.
Bulimia symptoms:
- Binge episodes, shame/guilt, body-weight preoccupation, purging, diet pills/diuretics, excessive exercise.

ADHD – difficulty finishing tasks, restlessness, common.
Anxiety / Panic Disorder – sudden intense stress; chest pain, rapid heartbeat, dizziness, breathlessness.
Autism Spectrum Disorder – challenges with social cues, feelings, wide symptom range.
Bipolar Disorder – rapid swings from mania to depression without clear triggers.
Depression – persistent sadness, cognitive fog, feelings of worthlessness.
Eating Disorders – see above.
Post-Traumatic Stress Disorder (PTSD)
- Symptoms: intrusive memories, avoidance, hyper-arousal (sleep trouble), mood/thought changes, loss of interest.
Schizophrenia – difficulty distinguishing reality; hallucinations/voices.

Reach out to trusted people – healing blends self-help + external help.
Take action & get informed – libraries, bookstores, reputable websites.
“Nothing is worse than nothing” – untreated issues worsen; e.g., self-medicating with alcohol.
Adjust attitudes – overcome fear/shame; accept mental health problems as legitimate.
Core reminders:
- Mental health = as vital as physical health; both interlinked.
- Problems are real; no one is to blame; not a sign of weakness.
- Everyone, regardless of gender, may seek help; recovery is possible.

Nutrition: balanced diet nourishes brain →
- Improved vitality, concentration, mood stability, reduced mental-illness risk.
Physical activity:
- Enhances mood, self-esteem, sense of control; lowers stress reactions; improves sleep.
Sleep hygiene tips:
- Avoid evening caffeine (coffee, chocolate, colas).
- Light snack if hungry before bed.
- Remove/turn off electronics in bedroom.
- Stop stimulating activities $\ge 30$ min pre-bed; choose reading.
- Warm bath/shower aids sleep onset.
- If persistent fatigue, consult parents/doctor; try warm milk.

Students asked to write, as “Abby,” a 2-paragraph response to letter “Tired at School.” (Encourages application of coping & support strategies.)

Cognitive framing (Proverbs, thought-reality link) aligns with modern CBT principles: changing thoughts ↔ changing feelings/behaviours.
Media literacy combats societal pressures contributing to low self-esteem and eating disorders.
Holistic health: diet, exercise, and sleep are foundational interventions paralleling clinical treatments.
Ethical duty: breaking stigma, sharing knowledge, supporting peers, and prioritising life over secrecy embody communal responsibility.