Mental Health

Recognize specific characteristics that are directly associated with increase mental health

 

Mental health and physical health are fundamentally lined

  • Wellness dimensions

  • Emotional wellness

  • People who are physical fit are happier

  • Improvement of cognitive function

 

Influences how you think, feel and behave in daily life

  • Think, able to problem solve, think rationally

  • Feel, recognize and feel those emotions while not directing our behaviours

  • Thinking and feeling helps to dictate how we behave with the world

 

Impacts your ability to cope with stress, overcome challenges, build and maintain relationships, recover from adverisity

 

Mental Health

  • Self confidence

    • Belief in yourself, a  belief that you can meet challenges and succeed and act in a way that conveys that belief

      • A realistic sense of your capabilities

      • Allows you to take calculated risks, handle failure and stay calm in high pressure situations

  • Optimism

    • Expecting the best possible outcome

    • Hopeful

  • Self-efficacy

    • Your beliefs about your ability to execute a very specific level of performance

      • Task-specific form of confidence

      • "need to practice to be better"

 

Strategies to build self-efficacy

  • Positive self-talk

  • Develop competence through practice

    • With deliberate attention and concentrated effort

  • Ask for specific feedback form those that you trust

  • Set goals

 

Understand how to become resilient

 

Resilience

  • Ability to withstand or recover quickly from difficult conditions

 

  • Traits that protect from threat or harm

    • Ability to "bounce back

    • Growth vs Fixed mindset

 

  • Ability of human groups or communities to cope with adversity

    • Providing resources that are needed

    • We need help from resources to help become resilent

 

Understand and implement the growth mindset

 

Fixed Mindset

  • Skills and intelligence are set and therefore can't be changed

  • Talent alone leads to success and effort isn't required

  • Basic traits are fixed

 

Growth Mindset

  • Skills and abilities are grown and developed with time and experience

  • New abilities are practiced and developed

  • Celebrate trying

  • It is in our control

  • Requires courage

 

Be able to set goals using the SMART method

 

Goal Setting

  • Must be small and be incremental

    • "lose 10lbs in one month" very big goal

 

  • Intends to accomplish

    • Provides motivation

    • Assesses your progress

    • Evaluates your success

Use the SMART GOALS

 

Specific

  • Objective, what do you want to do

Measurable

  • How will you know when you've achieved it

    • Sets, reps, intensity, rep max

Achievable

  • Is it in your power to accomplish it

  • Do you have skills, resources to accomplish it

  • Track to run, time to do it, dietician/personal trainer?

Realistic

  • Can you realistically achieve it

 

Timely

  • When exactly do you want to accomplish it

 

Key strategies to form habits

 

Experiment

  • Theres no single method to form habits

    • Try, try, try again

    • If one method of exercise is not improving cardio health, try another method of exercise

  • The Habit Loop

    • Select the trigger

    • Divide a routine

    • Reward the new habit

 

Identify strategies to improve mental health

 

  • Take care of your physical body

  • Strengthen your relaxation response

  • Create a support team

  • Frame challenges as opportuities

  • Engage in purpose

  • Increase positive emotions

  • Practice self-compassion

  • Practice grattidue

    • General tendency towards noticing and appreciating the positive in the worldh