Lecture Twelve Student Version
Page 1: Introduction
Topic: Mental Health, Stress, and Self-Care
Context: Clinical Psychology and Mental Health
Page 2:
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Page 3: Mindfulness
Action call: "Join me!"
Page 4: Mental Health Spectrum
Mental health is viewed as a spectrum:
Optimal Mental Wellbeing
Maximum Mental Illness
Minimal Mental Illness
Minimal Mental Wellbeing
Page 5: Overview of Terminology
Self-Care:
Engaging in intentional activities that promote emotional well-being, reduce stress, and enhance coping abilities.
Resilience:
Qualities that enable recovery and thriving despite adversity.
Coping:
Strategies and behaviors used to manage stress and navigate difficult emotions.
Stress:
A state of disharmony or threat to homeostasis leading to physiological responses.
Increased alertness, focus, and energy due to perceived demands exceeding resources.
Page 6: What Do We Mean by Stress?
Eustress:
Manageable stress that leads to growth and competence.
Distress:
Unmanageable, prolonged stress that is harmful.
Acute Stress:
Immediate response to a threat or challenge.
Chronic Stress:
Ongoing exposure to stress that can feel unrelenting.
Page 7: Stress According to Gabor Maté
Stress is a response to perceived threats or unmet needs, not just external pressures.
Mismatch between internal needs and environmental demands leads to physiological and psychological strain.
Chronic stress can arise from unresolved trauma, impacting both mental and physical health.
Page 8: Causes of Stress
External Causes:
Family, work, finances, education, major life changes, unforeseen events.
Internal Causes:
Worry, uncertainty, fear, unrealistic expectations, self-criticism, shame, experiential avoidance.
Page 9: Sources of Chronic Stress
Common Sources:
Uncertainty, fear, pain, lack of resources, lack of knowledge, risk of harm, suppressed emotion.
Page 10: Signs and Symptoms of Chronic Stress
Emotional Signs:
Anxiety, apathy, irritability, mental fatigue.
Behavioral Signs:
Avoidance of responsibilities, extreme behavior, self-neglect, poor judgment.
Physical Signs:
Excessive worry about illness, frequent illness, overuse of medications.
Cognitive Signs:
Decreased concentration, comprehension, and memory.
Page 11: What is Self-Care?
Quote by Audre Lorde:
"Caring for myself is not self-indulgence, it is self-preservation; and that is an act of political warfare."
Page 12: Introduction to Self-Care
Self-care comprises intentional actions aimed at maintaining or improving physical, emotional, and mental well-being.
Essential for overall health and mental health; supports resilience and stress management.
Page 13: Importance of Self-Care for Mental Health
Stress Reduction:
Regular self-care lowers cortisol levels, mitigating chronic stress effects.
Emotional Regulation:
Activities like mindfulness and journaling help process emotions effectively.
Burnout Prevention:
Critical for students, professionals, and caregivers to sustain performance and avoid exhaustion.
Page 14: Types of Self-Care
Physical Self-Care:
Activities like exercise, sleep, and nutrition that enhance mental health through endorphin release, cognitive function restoration, and brain health support.
Emotional Self-Care:
Expressing and processing feelings through journaling, creative hobbies, and conversations with supportive individuals.
Page 15: More Types of Self-Care
Mental/Intellectual Self-Care:
Engaging in mind-stimulating activities like reading, learning new things, puzzles, mindfulness, or meditation.
Social Self-Care:
Building healthy relationships, engaging with loved ones, or joining interest-based groups.
Spiritual Self-Care:
Connecting with personal beliefs or values through religion, nature, or reflection.
Page 16: Barriers to Self-Care
Common Barriers:
Guilt about prioritizing self-care, time constraints, and stigma regarding self-care practices.
Page 17: Building a Sustainable Self-Care Routine
Start Small:
Identify one or two resonating activities and commit to them.
Be Consistent:
Regularly incorporate self-care into daily or weekly schedules.
Set Boundaries:
Learn to decline commitments that drain energy.
Evaluate and Adapt:
Regularly assess what works and make necessary adjustments.
Self-Care
Definition: Self-care comprises intentional actions aimed at maintaining or improving physical, emotional, and mental well-being. It is essential for overall health and mental health, supporting resilience and stress management.
Why is Self-Care Important?
Stress Reduction: Regular self-care lowers cortisol levels, mitigating effects of chronic stress.
Emotional Regulation: Activities like mindfulness and journaling help process emotions effectively.
Burnout Prevention: Critical for students, professionals, and caregivers to sustain performance and avoid exhaustion.
Benefits of Self-Care
Improved Mental Health: Engaging in self-care practices can lead to greater emotional stability and reduced anxiety.
Physical Health Enhancement: Healthy habits associated with self-care can lead to improved physical health.
Better Relationships: By taking care of oneself, individuals can foster healthier relationships with others due to improved mood and energy.
Increased Productivity: Adequate self-care can lead to heightened focus and productivity in personal and professional life.
Strategies and Skills for Self-Care
Physical Self-Care: Incorporate activities like exercise, adequate sleep, and healthy nutrition.
Emotional Self-Care: Take time for expressing and processing feelings through journaling or creative activities.
Mental/Intellectual Self-Care: Engage in mind-stimulating activities such as reading or puzzles.
Social Self-Care: Foster relationships by spending time with loved ones and joining community groups.
Spiritual Self-Care: Connect with personal beliefs or values through reflection or nature.