Comprehensive Study Guide on Managing Mental Health in the Campus Setting

Speaker Introduction and Background

• Resource Speaker: Mister Lawrence Tiballana (also referred to as Lawrence Balena), RSI, RPM, LQT.

• Professional Credentials: Registered Psychologist, Registered Psychometrician, and Licensed Professional Teacher.

• Current Roles:

  • Founder and Head Psychologist of Pugcebo Psychological Services.

  • College Instructor of Psychology at Bataan Peninsula State University (BPSU), Balanga campus.

  • Chairperson of the Student Affairs and Services Office at BPSU.

  • Clinical Psychologist at Kamalayan Psychological Services.

• Educational Timeline:

  • $2008$ – $2011$: Studied Philosophy at the Immaculate Conception Major Seminary.

  • $2015$: Graduated with a Bachelor of Science in Clinical Psychology from Bataan Peninsula State University.

  • $2017$: Completed a Certificate in Professional Education.

  • $2020$: Obtained a Master of Science in Psychology from Holy Angel University.

  • Current: Pursuing a Doctor of Philosophy (PhD) in Psychology, majoring in Clinical Counseling Psychology, at Holy Angel University.

• Professional History:

  • $2015$ – $2021$: Served as a psychometrician and legal assistant at the Department of Health (DOH) Treatment and Rehabilitation Center in Liang.

  • September $2025$: International academic engagement as a faculty delegate in the Faculty Exchange Program at Universitas Bina Mandiri, Gorontalo, Indonesia.

Opening Reflection and Emotional Check-in Activities

• The Weather Metaphor for Emotional States:

  • Sunny: Signifies that the individual is feeling good.

  • Cloudy: Signifies that the individual is feeling a little tired.

  • Rainy: Signifies that the individual is experiencing stress.

  • Stormy: Signifies that the individual is feeling overwhelmed.

• The "How Full is Your Cup?" Activity: Participants are asked to rate their energy and emotional capacity on a scale of $1$ (lowest) to $10$ (highest).

  • Full Cup: Energized, patient, and positive.

  • Half-Full Cup: Functioning but a little tired.

  • Empty Cup: Overwhelmed and easily irritated.

• Importance of Emotional Awareness: Recognizing and acknowledging negative emotions is the first step toward managing them. Bottling up emotions can lead to a breakdown triggered by even minor stressors.

Definition and Dynamics of Mental Health

• Mental Health defined by the Speaker: It is not merely the absence of a disorder, but a state of well-being where an individual realizes their own abilities, can cope with normal stresses, work productively, and contribute to the community.

• Misconceptions: Mental health is not about being happy all the time. It is about the ability to cope, function, relate, and thrive despite life's challenges.

• Fluctuation of Mental Health: Mental health status can change based on stress levels. It affects three primary areas:

  • Thoughts: Impacts concentration, decision-making, and focus.

  • Emotions: Affects mood, motivation, and self-esteem.

  • Behaviors: Influences social relationships, attendance at school, and lifestyle choices.

Common Mental Health Concerns for College Students

• Academic Pressure: Pressures stemming from examinations, deadlines, and the drive for high grades. Stress often arises not from the tasks themselves, but from how students handle and manage them (e.g., poor sleep habits).

• Personal Transition: The shift from adolescence to young adulthood and moving from the structure of high school to the independence of college. There is a "burden of freedom" in decision-making.

• Social Demands: Peer pressure, social comparison through social media (TikTok, Facebook, Instagram), and the "Fear of Missing Out" (FOMO).

• Financial Stress: Managing college fees, allowances, and family expectations. This is particularly difficult for working students who balance jobs and academics.

• Career Anxiety: Uncertainty regarding employment and future security after graduation.

Scientific Mechanism of Stress: Brain Function

• The Amygdala: Referred to as the brain's "alarm center." It detects danger and anxiety-provoking situations, triggering immediate emotional reactions.

• The Prefrontal Cortex: Known as the "thinking brain." It is responsible for planning, decision-making, problem-solving, and rational thinking.

• The Stress Interaction: Under high stress, the Amygdala becomes overreactive, while the Prefrontal Cortex becomes less effective. This leads to irrational thoughts, decreased concentration, and mental blocks (e.g., forgetting information during an exam).

Categorization of Stress Experiences

• Eustress (Positive Stress): Stress that motivates an individual to perform or compete (e.g., sporting events, dance presentations, competitions). It is anticipation of a positive outcome.

• Distress (Negative Stress): Stress that overwhelms. Examples include multiple missed deadlines, relationship breakups, or heavy academic workloads.

• The Three Survival Responses:

  • Fight Response: Reacting with frustration, anger, or aggression. Triggers include group mates not contributing or pressure from parents. Signs include muscle tension and irritability.

  • Flight Response: Attempting to escape or avoid stressors. Signs include procrastination, skipping classes, excessive sleep, or excessive gaming/social media use to avoid anxiety.

  • Freeze Response: Feeling paralyzed, numb, or helpless. Occurs when stress is so overwhelming that the person cannot make decisions or act.

Practical Strategies for Managing Stress

• Deep Breathing Exercise: Inhale for $4$ seconds, hold for $4$ seconds, and slowly exhale for $6$ seconds. This provides oxygen to the brain and helps clear mental blocks.

• The STOP Technique:

  • S: Stop what you are doing.

  • T: Take a deep breath.

  • O: Observe (notice thoughts, emotions, and physical sensations).

  • P: Proceed mindfully (choose the next action intentionally).

• Breaking Tasks into Smaller Steps: Focus on small, manageable achievements (e.g., finishing one paragraph of a research paper) rather than the daunting whole task.

• Seeking Support: Talking to a trusted friend, family member, or faculty member. Connecting with others helps the nervous system regulate.

• Journaling: Writing down emotions and thoughts, regardless of how negative they are, to release tension.

Building Resilience and the Dimensions of Self-Care

• Resilience Definition: The ability to "Recover, Learn, and Adapt" (RLA). It is not about never feeling stress, but about bouncing back and growing from adversity.

• Five Dimensions of Self-Care:

  1. Physical Self-Care: Prioritizing sleep (avoiding scrolling on social media late at night), $10-15$ minute daily walks, and proper nutrition.

  2. Emotional Self-Care: Expressing feelings and using journaling to decompress from accumulated stress.

  3. Social Self-Care: Maintaining healthy relationships. The speaker highlights the warning: "You cannot pour from an empty cup." You must help yourself before you can support others.

  4. Spiritual Self-Care: Prayer, reflection, and focusing on one's personal values (e.g., visiting a church or a quiet place).

  5. Academic Self-Care: Time management and setting realistic expectations for oneself.

• Digital Wellness: Practice screen breaks and set healthy boundaries with technology to avoid the stress of comparison and "zoomscrolling."

Guidance for Seeking Professional Help

• Seeking help is a sign of strength, not weakness.

• When to seek help:

  • When symptoms of stress or anxiety persist.

  • When daily functioning or academic performance declines significantly.

  • When relationships suffer.

  • When thoughts of self-harm occur.

• Available Resources: Guidance and counseling offices on campus, psychologists, psychiatrists, or crisis hotlines.

Questions & Discussion

• Participant Observation: Ms. Shaquina Reyes provided a wrap-up, emphasizing that stress should not be eliminated but managed. She reiterated that seeking help is a sign of resilience.

• Clarification on Resilience: Resilience does not mean being happy; it means thriving despite challenges.

• Community Support Tip: When supporting others, avoid shallow statements like "just be positive." Instead, use supportive language like "I'm here for you" or "I'm here to listen."

Final Reflection Activity

• Task: Complete the following statements for personal growth:

  • "What are the things I realized today?"

  • "What is one thing I will do to take care of my mental health?"

  • "Who is the one person I can reach out to when I need support?"