positive mental health and stress b b people who are mentally healthy - experience stress,...

Positive Mental Health and Stress

People who are mentally healthy - experience stress, frustrations, feelings of self-doubt, failure, and rejection. What distinguishes the mentally healthy from someone who is not mentally healthy is their resilience. Resilience is a person’s ability to recapture their sense of emotional wellness within a reasonable time using a variety of coping strategies. (An example of resilience – If your partner breaks up with you, are you able to overcome this emotionally and eventually start seeing other people?)

Characteristics of a Mentally Healthy Person

hopefulness about opportunities and life’s challenges persistent in achieving one’s goals practical/realistic about goals as well as their strengths

and weaknesses responsible for own personal behaviour respect own needs and the needs of others healthy self-esteem / positive self-concept healthy self-confidence ability to manage stress effectively ability to work productively support network (family, friends, mentors) healthy attitude towards life’s problems and difficulties seeks help / advice when needed

Maslow’s Hierarchy of Needs

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Self-Survey on Well Self-Survey on Well

Being Being

Complete the Self-Survey on Well Complete the Self-Survey on Well Being and then calculate the Being and then calculate the resultsresults

ScoringScoring The number you circled is your score for The number you circled is your score for

the question. Add your scores in each of the question. Add your scores in each of the two sections and divide each sum by the the two sections and divide each sum by the number of questions in the section.number of questions in the section.

Self-Survey on Well Self-Survey on Well BeingBeing

Life Purpose and Satisfaction: Life Purpose and Satisfaction:

_______ divide by 17 =_______ divide by 17 = ______ ______

Self-Confidence During Stress: Self-Confidence During Stress:

__________ divide by 15 = ________________ divide by 15 = ______

Combined Well Being: (add scores for both) Combined Well Being: (add scores for both) ___________ divide by 32 = ______ ___________ divide by 32 = ______

Each score should range between 1.00 and Each score should range between 1.00 and 7.00 7.00

and may include decimals (for example 5.15). and may include decimals (for example 5.15).

Self-Survey on Well Self-Survey on Well BeingBeing

Interpretation of Results:Interpretation of Results: VERY LOW: 1.00 TO 2.49VERY LOW: 1.00 TO 2.49 MEDIUM LOW: 2.50 TO 3.99MEDIUM LOW: 2.50 TO 3.99 MEDIUM HIGH: 4.00 TO 5.49MEDIUM HIGH: 4.00 TO 5.49 VERY HIGH: 5.50 TO 7.00VERY HIGH: 5.50 TO 7.00

The National Mental Health Association The National Mental Health Association describes mentally healthy people as those describes mentally healthy people as those

who:who:

Feel comfortable about themselves. Feel comfortable about themselves. They are not overwhelmed by their They are not overwhelmed by their own feelings, and they can accept own feelings, and they can accept many of life’s disappointments in many of life’s disappointments in stride. They experience all of the stride. They experience all of the human emotions (for example, fear, human emotions (for example, fear, anger, love, jealousy, guilt, joy) but anger, love, jealousy, guilt, joy) but are not overcome by them.are not overcome by them.

The National Mental Health Association The National Mental Health Association describes mentally healthy people as describes mentally healthy people as

those who:those who:

Feel right about other people. They Feel right about other people. They feel comfortable with others and feel comfortable with others and are able to give and receive love. are able to give and receive love. They are concerned about the well-They are concerned about the well-being of other people and have being of other people and have relationships that are satisfying relationships that are satisfying and lasting.and lasting.

The National Mental Health Association The National Mental Health Association describes mentally healthy people as describes mentally healthy people as

those who:those who:

Are able to meet the demands of Are able to meet the demands of life. Mentally healthy people life. Mentally healthy people respond to their problems, accept respond to their problems, accept responsibility, plan ahead without responsibility, plan ahead without fearing the future, and are able to fearing the future, and are able to establish reachable goals.establish reachable goals.

Stress Stress

Stress:Stress: the effect of an event on your mind and the effect of an event on your mind and body, these effects can be both helpful or harmful; body, these effects can be both helpful or harmful; the forms of stress can be either positive (e.g., the forms of stress can be either positive (e.g., something that one is looking forward to like a something that one is looking forward to like a school dance or wedding) or negative (e.g., break-school dance or wedding) or negative (e.g., break-ups and death of a loved one) ups and death of a loved one)

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StressorsStressors

Stressors:Stressors: situations and situations and experiences experiences

that cause stressthat cause stress

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Stress and StressorsStress and Stressors

In a small group of 3 people, generate In a small group of 3 people, generate a list of as many stressors as you can a list of as many stressors as you can think of.think of.

Once your list is completed, try to Once your list is completed, try to place them into one of the following place them into one of the following categories: categories:

Physical, Social, Intellectual, Physical, Social, Intellectual, Emotional, Spiritual, and Emotional, Spiritual, and EnvironmentalEnvironmental

Types of StressorsTypes of Stressors

Physical Stressors – (e.g., positive; Physical Stressors – (e.g., positive; strenuous activity), (e.g., negative; strenuous activity), (e.g., negative; bacteria, smoke, lack of sleep, bacteria, smoke, lack of sleep, injury)injury)


Social Stressors – (e.g., positive; Social Stressors – (e.g., positive; receiving compliments, receiving compliments, expectations of others), (e.g., expectations of others), (e.g., negative; rejection, negative; rejection, embarrassment, ridicule, embarrassment, ridicule, arguments)arguments)

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Intellectual Stressors – (e.g., Intellectual Stressors – (e.g., positive; challenging problems), positive; challenging problems), (e.g., negative; mental fatigue, (e.g., negative; mental fatigue, inability to comprehend)inability to comprehend)


Emotional Stressors – (e.g., Emotional Stressors – (e.g., positive; falling in love), (e.g., positive; falling in love), (e.g., negative; anger, lack of love, negative; anger, lack of love, mistrust)mistrust)


Spiritual Stressors - (e.g., positive; Spiritual Stressors - (e.g., positive; acting in accordance with your acting in accordance with your moral code), (e.g., negative, guilt, moral code), (e.g., negative, guilt, moral conflicts, lack of meaning or moral conflicts, lack of meaning or purpose in life)purpose in life)


Environmental Stressors – (e.g., Environmental Stressors – (e.g., positive; possession of a lot of positive; possession of a lot of money), (e.g., negative; lack of money), (e.g., negative; lack of money, shelter, food) money, shelter, food)

Coping MechanismsCoping Mechanisms

CompensationCompensation When one exaggerates a desirable trait to When one exaggerates a desirable trait to

reduce the feeling of inferiority caused by reduce the feeling of inferiority caused by an undesirable trait.an undesirable trait.


ProjectionProjection When one places the blame When one places the blame

elsewhere.elsewhere.


IdentificationIdentification When one imitates the behaviour When one imitates the behaviour

and mannerisms of someone else.and mannerisms of someone else.


RegressionRegression When one recalls pleasant When one recalls pleasant

experiences making the past experiences making the past appear much more attractive than appear much more attractive than it actually was or when one’s it actually was or when one’s behaviour regresses to an earlier behaviour regresses to an earlier stage of development.stage of development.


RationalizationRationalization When one explains one’s undesirable or foolish behaviour or failures When one explains one’s undesirable or foolish behaviour or failures

by giving a reasonably but untrue explanation for it.by giving a reasonably but untrue explanation for it. Examples:Examples: ““sour grapes” – a person unable to obtain what he/she wants sour grapes” – a person unable to obtain what he/she wants

maintains that he/she did not want it anywaymaintains that he/she did not want it anyway ““sweet lemons”- instead of trying to convince ourselves sweet lemons”- instead of trying to convince ourselves

and others that we did not actually want the thing we and others that we did not actually want the thing we were after, we talk ourselves into believing that our were after, we talk ourselves into believing that our present situation really is best for us.present situation really is best for us.


RepressionRepression When wishes, thoughts, and When wishes, thoughts, and

experiences associated with experiences associated with unpleasantness are excluded unpleasantness are excluded subconsciously from awareness.subconsciously from awareness.


SuppressionSuppression When one dismisses a thought or When one dismisses a thought or

unpleasant experience.unpleasant experience.


Fantasy and DaydreamingFantasy and Daydreaming When one escapes from difficulties When one escapes from difficulties

of real life with preoccupying of real life with preoccupying thoughts.thoughts.


DenialDenial• When one refuses to admit or When one refuses to admit or

acknowledge the reality of the acknowledge the reality of the situation.situation.

Adaptive Coping Strategies

PhysicalPhysical

maintain your health – exercise your body, maintain your health – exercise your body, eat a nourishing diet and get enough sleepeat a nourishing diet and get enough sleep

Learn to relax – learn a relaxation exercise to release muscular tension, take up a hobby and have a warm bath, listen to calming music

What am I?What am I?

Nobody can escape me.Nobody can escape me.

I am sometimes good and I am sometimes good and sometimes harmful to your health.sometimes harmful to your health.

I can be the spice of life.I can be the spice of life.

I can be life threatening.I can be life threatening.

What is Stress?What is Stress?

Stress is “a non-specific response of the Stress is “a non-specific response of the body to any demand or challenge” Dr. body to any demand or challenge” Dr. Hans SelyeHans Selye

Stress is anything that … Stress is anything that … * threatens us* threatens us * prods us* prods us * scares us* scares us * worries us* worries us * thrills us* thrills us


Stress is an inevitable aspect of Stress is an inevitable aspect of life. We are under stress every life. We are under stress every day. Without it, we wouldn’t day. Without it, we wouldn’t move, think, get out of bed, or move, think, get out of bed, or care.care.

Stress is caused by both positive Stress is caused by both positive and negative situations. and negative situations.


The initial reaction when stressed The initial reaction when stressed (ALARM RESPONSE) is the same every (ALARM RESPONSE) is the same every time, whether the source of the stress time, whether the source of the stress (STRESSOR) is real or imagined, (STRESSOR) is real or imagined, positive or negative.positive or negative.

Stress can be good (called “eustress”) Stress can be good (called “eustress”) when it helps us perform better, or it when it helps us perform better, or it can be bad (“distress”) when it causes can be bad (“distress”) when it causes upset or makes us sick.upset or makes us sick.

Did you know?Did you know?

Stress is the cause of or contributes to Stress is the cause of or contributes to most human illness.most human illness.

* Stress can act as a motivator. Some * Stress can act as a motivator. Some people do their best work under stress. people do their best work under stress.

* Stress is a challenge for everyone but * Stress is a challenge for everyone but the ways in which it affects behaviour the ways in which it affects behaviour are highly individualistic.are highly individualistic.


Each of us has a great deal of freedom Each of us has a great deal of freedom to decide exactly how much impact to decide exactly how much impact stressful events will have on our lives.stressful events will have on our lives.

* The most healthy, successful and * The most healthy, successful and accident free persons are those who accident free persons are those who manage stress.manage stress.

* Persons who understand stress * Persons who understand stress factors in others make the best factors in others make the best bosses.bosses.


People who feel alone in the world, People who feel alone in the world, who are uninvolved with other who are uninvolved with other people and their community, run a people and their community, run a higher risk of illness due to stress.higher risk of illness due to stress.

* Stress can be managed, and the * Stress can be managed, and the healthiest among us manage it on healthiest among us manage it on a daily basis.a daily basis.

Effects of StressEffects of Stress

Stage IStage I : The Initial Alarm Reaction… : The Initial Alarm Reaction…The “Fight or Flight” ResponseThe “Fight or Flight” Response

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The “Fight or Flight” ResponseThe “Fight or Flight” Response

1.1. The mind becomes aware of the The mind becomes aware of the stimulus through the senses or thoughts.stimulus through the senses or thoughts.

2.2. Within seconds, sometimes even Within seconds, sometimes even before the stressor is identified, the brain’s before the stressor is identified, the brain’s arousal system activates the sympathetic arousal system activates the sympathetic nervous system. Adrenalin and other stress nervous system. Adrenalin and other stress hormones are released. Nervous hormones are released. Nervous stimulation and hormones act upon every stimulation and hormones act upon every part of the body to prepare it for physical part of the body to prepare it for physical action.action.


3. 3. Mental alertness increases and sense Mental alertness increases and sense organs become more sensitive, e.g. the organs become more sensitive, e.g. the pupils dilate to take in more details over a pupils dilate to take in more details over a wider range of vision.wider range of vision.

4.4. Pulse and respiration speed up and Pulse and respiration speed up and blood pressure increases to improve blood pressure increases to improve transport of glucose and oxygen and carbon transport of glucose and oxygen and carbon dioxide to and from the muscles and brain.dioxide to and from the muscles and brain.

5. Sweating increases as body heat is 5. Sweating increases as body heat is moved from t.he core of the body to the skin. moved from t.he core of the body to the skin.


6. Muscles tense up in preparation for 6. Muscles tense up in preparation for exertion.exertion.

7.7. The liver releases more blood clotting The liver releases more blood clotting factors in case of injury.factors in case of injury.

8.8. Blood sugar, fats and glycogen are Blood sugar, fats and glycogen are mobilized for extra energy.mobilized for extra energy.

9.9. Stomach and kidney action stops as all Stomach and kidney action stops as all blood is re-routed to organs of priority. blood is re-routed to organs of priority.

10. Hair may stand on end. In animals this 10. Hair may stand on end. In animals this protective response makes the animal appear protective response makes the animal appear larger and more threatening to its attacker.larger and more threatening to its attacker.


Stage 2Stage 2- Intensification or Recovery - Intensification or Recovery The “fight or flight” response takes a lot The “fight or flight” response takes a lot

out of you. Luckily it doesn’t last forever. out of you. Luckily it doesn’t last forever. You may realize almost immediately that You may realize almost immediately that the threat was not really a threat at all, or the threat was not really a threat at all, or you may use the energy that your body you may use the energy that your body that has gathered for action to actually that has gathered for action to actually run, hit or lift a car off the person trapped run, hit or lift a car off the person trapped underneath. Then the body reverts to a underneath. Then the body reverts to a normal or even more relaxed state, and normal or even more relaxed state, and recovery takes place. recovery takes place.

Effects of StressEffects of Stress Stage 3Stage 3- Adaptation- Adaptation

If the source of stress doesn’t go away or is only If the source of stress doesn’t go away or is only slightly lessened, the body changes are retained. slightly lessened, the body changes are retained. The level of stress begins to be viewed as “normal”. The level of stress begins to be viewed as “normal”.

Physical SymptomsPhysical Symptoms: heartburn, tense muscles, : heartburn, tense muscles, nervous sweat, headaches, stomach aches, diarrhea, nervous sweat, headaches, stomach aches, diarrhea, skin problems, heart palpitations, frequent illness skin problems, heart palpitations, frequent illness (weakened immune system), menstrual difficulties(weakened immune system), menstrual difficulties

EmotionsEmotions: anxiety, irritability, crying, preoccupied, : anxiety, irritability, crying, preoccupied, sleep disturbancesleep disturbance

Behavioural SignsBehavioural Signs: overeating, lack of appetite, : overeating, lack of appetite, increased use of caffeine or smoking, difficulty falling increased use of caffeine or smoking, difficulty falling asleep, increase in anxiety-reducing habits (e.g. asleep, increase in anxiety-reducing habits (e.g. biting nails), stuttering, increased use of prescribed biting nails), stuttering, increased use of prescribed drugs (tranquillizers). drugs (tranquillizers).


Stage 4Stage 4- Exhaustion - Exhaustion If stress continues unrelieved for a long period If stress continues unrelieved for a long period

of time, serious health problems result:of time, serious health problems result: Physical SymptomsPhysical Symptoms: high blood pressure, : high blood pressure,

heart attack, ulcers, colitis, strokes, rheumatoid heart attack, ulcers, colitis, strokes, rheumatoid arthritis, exhaustion, migraine headaches, arthritis, exhaustion, migraine headaches, decrease in sex hormonesdecrease in sex hormones

Emotions:Emotions: depression, suicidal tendencies, depression, suicidal tendencies, rage, hysteriarage, hysteria

Behavioural SignsBehavioural Signs: frequent serious : frequent serious accidents, loss of sexual desire, disordered accidents, loss of sexual desire, disordered eating.eating.


– Mental Mental – think positive thoughts – think of your think positive thoughts – think of your

strengths, think about things you’ve done wellstrengths, think about things you’ve done well– organize your time – sort out your tasks from organize your time – sort out your tasks from

most to least important; do small parts of a most to least important; do small parts of a tough job, reward yourself, then continue to tough job, reward yourself, then continue to workwork


PhysicalPhysicalmaintain your health – exercise maintain your health – exercise your body, eat a nourishing your body, eat a nourishing diet and get enough sleepdiet and get enough sleep

Learn to relax – learn a relaxation exercise to release muscular tension, take up a hobby and have a warm bath, listen to calming music


– Value yourself – don’t blame yourself needlessly Value yourself – don’t blame yourself needlessly when things don’t go well, figure out what you can when things don’t go well, figure out what you can learn from your mistakeslearn from your mistakes

– PPlan and think ahead – think about stressful lan and think ahead – think about stressful situations and make plans to deal with them, make situations and make plans to deal with them, make alternative plans in case what you are hoping for alternative plans in case what you are hoping for doesn’t happendoesn’t happen

– EExpress your feelings – laugh when you feel good xpress your feelings – laugh when you feel good and hug your family and friends, let yourself cry and hug your family and friends, let yourself cry when you are feeling sad and reach out to comfort when you are feeling sad and reach out to comfort othersothers


– SocialSocial– CCommunicate with people – say something nice to ommunicate with people – say something nice to

someone, discuss your problems with someone you trustsomeone, discuss your problems with someone you trust

– SSeek new activities – pursue new hobbies, plan something eek new activities – pursue new hobbies, plan something fun and exciting, spend time with someone who is calm fun and exciting, spend time with someone who is calm and reassuringand reassuring

Strategies to Cope with Stress

Change lifestyle habits • --care for yourself• -well-balanced diet• -regular exercise• - adequate sleep• decrease intake of caffeine (coffee, tea, colas, chocolate)• -decrease intake of junk food• -balance school/work with leisure time• -build a support system of people with whom you can talk freely • -seek out activities and situations, which affirm your strengths


Change stressful situations• communicate your needs and concerns with communicate your needs and concerns with

assertionassertion• -learn time and money management skills-learn time and money management skills• -develop and practise a problem-solving -develop and practise a problem-solving

processprocess• -possibly leave a situation (job, relationship) if -possibly leave a situation (job, relationship) if

it cannot be improvedit cannot be improved


Change your thinking• look at things more positivelylook at things more positively• -see problems as opportunities -see problems as opportunities • -be realistic in your expectations-be realistic in your expectations• -refute negative thoughts-refute negative thoughts• -keep a sense of humour-keep a sense of humour


Learn how to replace the alarm response with the relaxation response• -take a deep breath when you get bad news-take a deep breath when you get bad news• -count to ten before responding-count to ten before responding• -write down your thoughts or talk to someone-write down your thoughts or talk to someone• -give yourself time to react (“sleep on it”)-give yourself time to react (“sleep on it”)

Stress Management Techniques

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• Relaxation Response Relaxation Response • Opposite of the stress response: Heart rate, Opposite of the stress response: Heart rate,

respiration and blood pressure drop, muscular respiration and blood pressure drop, muscular tension disappears, sweating stops, etc.tension disappears, sweating stops, etc.


• Relaxation TechniqueRelaxation Technique This is a method that can be learned and used

to control the level of arousal due to stress. The first step is learning to be aware of the level of tension. The next step is learning mental and physical techniques to promote the relaxation response and achieve a state of inner calm. In this state, one can focus on the problem causing the stress and increase one’s capacity to deal with it. One’s mind is open to positive suggestions.


• Mind-Body Connection Mind-Body Connection • A term used frequently to describe the A term used frequently to describe the

interconnectedness of the psychological and interconnectedness of the psychological and physical parts of the human organism. It is the physical parts of the human organism. It is the basis for the efficacy of relaxation techniques.basis for the efficacy of relaxation techniques.


• BiofeedbackBiofeedback• Initially sophisticated machines that measure pulse or Initially sophisticated machines that measure pulse or

galvanic skin response (degree of sweating) and emit a galvanic skin response (degree of sweating) and emit a sound that becomes more or less intense as the level sound that becomes more or less intense as the level rises and falls monitor a person’s level of arousal. The rises and falls monitor a person’s level of arousal. The feedback allows the person to monitor and change the feedback allows the person to monitor and change the level of arousal. Eventually the person is able to level of arousal. Eventually the person is able to achieve relaxation without the machine. The method achieve relaxation without the machine. The method has proven effective for people who get migraine has proven effective for people who get migraine headaches.headaches.

• http://www.http://www.youtubeyoutube.com/watch?v=A_Xh8vv1Dds.com/watch?v=A_Xh8vv1Dds


• Breathing TechniquesBreathing Techniques Taking a deep breath is a natural way of

reducing stress. More advanced techniques teach deep abdominal breathing and focus on the act of breathing. Breathing to a particular cadence which may include partial and full breaths, or stopping momentarily between inhalations and exhalations are additional breathing techniques.


• ExerciseExercise• Physical activity promotes the relaxation Physical activity promotes the relaxation

response by putting the accumulated stress response by putting the accumulated stress hormones (adrenaline) to use. Aggressive hormones (adrenaline) to use. Aggressive feelings can be legitimately expressed. feelings can be legitimately expressed. Focussing on the activity can provide a restful Focussing on the activity can provide a restful “time out” from the sources of the stress.“time out” from the sources of the stress.

• Exercise also promotes better sleep and a Exercise also promotes better sleep and a healthier immune system.healthier immune system.


• Guided Imagery/VisualizationGuided Imagery/Visualization

• To achieve a relaxed state, the leader reads a script or plays an To achieve a relaxed state, the leader reads a script or plays an audio tape which helps the person to imagine sights, sounds, audio tape which helps the person to imagine sights, sounds, smells, tastes and feelings that have pleasant associations from smells, tastes and feelings that have pleasant associations from past experience. This deliberate daydream is often played out to a past experience. This deliberate daydream is often played out to a background of soothing, tranquil music. The next step is to background of soothing, tranquil music. The next step is to visualize success at overcoming an obstacle or achieving a goal, visualize success at overcoming an obstacle or achieving a goal, e.g. “I see myself performing my piano solo confidently and e.g. “I see myself performing my piano solo confidently and perfectly.” The more complete and detailed the visualization, the perfectly.” The more complete and detailed the visualization, the more likely it will happen that way. “Whether you think you can, more likely it will happen that way. “Whether you think you can, or think you can’t, you’re probably right.’or think you can’t, you’re probably right.’

• http://www.http://www.youtubeyoutube.com/watch?v=PHPz1l_.com/watch?v=PHPz1l_TaPYTaPY&feature=related&feature=related


• HypnotismHypnotism• The therapist uses hypnotism to induce a trance The therapist uses hypnotism to induce a trance

during which positive suggestions are made during which positive suggestions are made about dealing with emotional issues and about dealing with emotional issues and making lifestyle changes.making lifestyle changes.

• http://www.http://www.youtubeyoutube.com/watch?v=hGgItFBxjU8.com/watch?v=hGgItFBxjU8


• Laughter TherapyLaughter Therapy• A good belly laugh is a great relaxer. In fact, people often laugh at A good belly laugh is a great relaxer. In fact, people often laugh at

inappropriate moments (e.g. funerals) to relieve their stress. inappropriate moments (e.g. funerals) to relieve their stress. Researchers have found that laughter did as well at reducing stress Researchers have found that laughter did as well at reducing stress as complex biofeedback training programs. The movie, “Patch as complex biofeedback training programs. The movie, “Patch Adams”, portrayed the efforts of one doctor to influence the Adams”, portrayed the efforts of one doctor to influence the medical establishment about the use of laughter to cure illness. medical establishment about the use of laughter to cure illness. Laughter is easy, free, requires no special training or equipment. Laughter is easy, free, requires no special training or equipment.

• http://www.http://www.youtubeyoutube.com/watch?v=3PiQiuA-.com/watch?v=3PiQiuA-WbIWbI

• http://www.http://www.youtubeyoutube.com/watch?v=kisu4zQbGvI.com/watch?v=kisu4zQbGvI


• MassageMassage• This “hands-on” ancient therapy induces physical and This “hands-on” ancient therapy induces physical and

mental relaxation. Massage may be administered by a mental relaxation. Massage may be administered by a trusted friend or professionally trained therapist. trusted friend or professionally trained therapist. Alternately, self-massage is possible. Other types of Alternately, self-massage is possible. Other types of massage: shiatsu, acupressure, rolfing, cranio-sacral massage: shiatsu, acupressure, rolfing, cranio-sacral therapytherapy

• http://www.http://www.youtubeyoutube.com/watch?v=j9b2fQJ0Nto.com/watch?v=j9b2fQJ0Nto


• MeditationMeditation• Meditation is the act of quieting all the “noise” in your Meditation is the act of quieting all the “noise” in your

life and focusing on the calm inside the tornado life and focusing on the calm inside the tornado swirling around you. It can take many forms including swirling around you. It can take many forms including prayer. Usually it requires finding a comfortable and prayer. Usually it requires finding a comfortable and quiet place, concentrating on breathing and perhaps a quiet place, concentrating on breathing and perhaps a word or phrase (“I …am….relaxed” , “tranquillity”) word or phrase (“I …am….relaxed” , “tranquillity”) and stopping any outside thoughts from intruding.and stopping any outside thoughts from intruding.

• http://www.http://www.youtubeyoutube.com/watch?v=e0rSmxsVHPE.com/watch?v=e0rSmxsVHPE


• Progressive Muscular RelaxationProgressive Muscular Relaxation

• Dr. Jacobsen pioneered a technique that teaches what Dr. Jacobsen pioneered a technique that teaches what relaxation feels like by comparing it to tension. Each muscle relaxation feels like by comparing it to tension. Each muscle group in turn, beginning with the feet and moving upward is group in turn, beginning with the feet and moving upward is contracted isometrically for several seconds, and then the contracted isometrically for several seconds, and then the tension is released. This exploration of the body can locate tension is released. This exploration of the body can locate particular muscles one was not aware were tense. PMR is particular muscles one was not aware were tense. PMR is taught routinely at prenatal classes to help women relax their taught routinely at prenatal classes to help women relax their pelvic muscles during labour.pelvic muscles during labour.


• StretchingStretching Slow static stretching is a method of achieving

relaxation. Muscular tension is released and toxins built up during exertion are eliminated. Similar results can be achieved by active relaxation as in shaking or gently swinging the limbs.

Tai ChiTai Chi• A Chinese system for preventing and treating disease A Chinese system for preventing and treating disease

which uses slow, smooth body movements to achieve a which uses slow, smooth body movements to achieve a state of relaxation of body and mind.state of relaxation of body and mind.

• http://www.youtube.com/watch?http://www.youtube.com/watch?v=vmLLGzEkEwE&feature=relatedv=vmLLGzEkEwE&feature=related


• YogaYoga• An ancient holistic Indian system of exercises, An ancient holistic Indian system of exercises,

postures, breathing techniques, meditation and postures, breathing techniques, meditation and relaxation. It teaches self-control and a state of relaxation. It teaches self-control and a state of being at one with oneself, everything and being at one with oneself, everything and everyone.everyone.

• http://www.youtube.com/watch?v=FNljX2-http://www.youtube.com/watch?v=FNljX2-z6JEz6JE

Guess These Simple Guess These Simple PhobiasPhobias

Instruction:Instruction: Identify the Identify the phobiaphobia by filling in the blank by filling in the blank beside each term.beside each term.

SpermophobiaSpermophobia Fear of…Fear of… CynophobiaCynophobia Fear of…Fear of… AerophobiaAerophobia Fear of…Fear of… AgoraphobiaAgoraphobia Fear of…Fear of… ClaustrophobiaClaustrophobia Fear of… Fear of… ApiphobiaApiphobia Fear of… Fear of… GamophobiaGamophobia Fear of…Fear of… ScholionophobiaScholionophobia Fear of… Fear of… AstrapophobiaAstrapophobia Fear of…Fear of… PyrophobiaPyrophobia Fear of… Fear of…


Instruction:Instruction: Identify the Identify the phobiaphobia by filling in the blank by filling in the blank beside each term.beside each term.

TechnophobiaTechnophobia Fear of…Fear of… SciophobiaSciophobia Fear of… Fear of… DecidophobiaDecidophobia Fear of…Fear of… NyctophobiaNyctophobia Fear of…Fear of… ElectrophobiaElectrophobia Fear of…Fear of… TopophobiaTopophobia Fear of…Fear of… TriskaidekaphobiaTriskaidekaphobia Fear of… Fear of… GatophobiaGatophobia Fear of…Fear of… HydrophobiaHydrophobia Fear of…Fear of…


Technophobia Technophobia Fear of…technologyFear of…technology SciophobiaSciophobia Fear of…shadowsFear of…shadows DecidophobiaDecidophobia Fear of…decisions (“making Fear of…decisions (“making

decisions”)decisions”) NyctophobiaNyctophobia Fear of…nightsFear of…nights ElectrophobiaElectrophobia Fear of…electricityFear of…electricity TopophobiaTopophobia Fear of…performing (“stage fright”)Fear of…performing (“stage fright”) TriskaidekaphobiaTriskaidekaphobia Fear of…number thirteen (#13)Fear of…number thirteen (#13) GatophobiaGatophobia Fear of…catsFear of…cats HydrophobiaHydrophobia Fear of…waterFear of…water


SpermophobiaSpermophobia Fear of…germsFear of…germs CynophobiaCynophobia Fear of…dogsFear of…dogs AerophobiaAerophobia Fear of…flyingFear of…flying AgoraphobiaAgoraphobia Fear of…open spaceFear of…open space ClaustrophobiaClaustrophobia Fear of…small / enclosed spacesFear of…small / enclosed spaces ApiphobiaApiphobia Fear of…beesFear of…bees GamophobiaGamophobia Fear of…marriageFear of…marriage ScholionophobiaScholionophobia Fear of…schoolFear of…school AstrapophobiaAstrapophobia Fear of…lighteningFear of…lightening PyrophobiaPyrophobia Fear of…fireFear of…fire

Mental illness DefinitionMental illness Definition

Mental illness is a disturbance in Mental illness is a disturbance in thoughts and emotions that thoughts and emotions that decreases a person’s capacity to decreases a person’s capacity to cope with the challenges of cope with the challenges of everyday life.everyday life.

Mental Illness Mental Illness MisconceptionsMisconceptions

People with mental illness are all People with mental illness are all potentially violent and dangerous.potentially violent and dangerous.

· In reality people with mental illness · In reality people with mental illness are no more dangerous than people are no more dangerous than people who do not experience mental illness. who do not experience mental illness. (Canadian Mental Health Association, (Canadian Mental Health Association, Ontario Division, 2000)Ontario Division, 2000)

· People with diseases such as · People with diseases such as schizophrenia are more likely to be schizophrenia are more likely to be violent towards themselvesviolent towards themselves


People with mental illness are somehow People with mental illness are somehow responsible for their condition.responsible for their condition.

Wrongfully characterized as a weakness or Wrongfully characterized as a weakness or character flawcharacter flaw

OOccurs all over the world in all races, in all ccurs all over the world in all races, in all cultures, and in all social classescultures, and in all social classes

OOften there are biological, chemical or ften there are biological, chemical or genetic factors that contribute to the mental genetic factors that contribute to the mental illnessillness


People with mental illness have People with mental illness have nothing positive to contribute.nothing positive to contribute.

TThroughout history, people with serious hroughout history, people with serious mental health problems have been leaders mental health problems have been leaders and visionariesand visionaries

· Examples in every area: politics, culture, · Examples in every area: politics, culture, academics, business, athletics, arts and academics, business, athletics, arts and sciencescience

FAMOUS PEOPLE WITH FAMOUS PEOPLE WITH MENTAL ILLNESSMENTAL ILLNESS

ABRAHAM LINCOLNABRAHAM LINCOLN


JIM CAREYJIM CAREY


JANET JACKSONJANET JACKSON


Ben StillerBen Stiller


ROBIN WILLIAMSROBIN WILLIAMS


HARRISON FORD – “INDIANA HARRISON FORD – “INDIANA JONES”JONES”


SARAH MCLACHLINSARAH MCLACHLIN

RECOVERING FROM RECOVERING FROM MENTAL ILLNESSMENTAL ILLNESS

http://www.http://www.youtubeyoutube.com/watch?v=VpUW0udGkFs.com/watch?v=VpUW0udGkFs


ABRAHAM LINCOLN,ABRAHAM LINCOLN, ERNEST ERNEST HEMINGWAY, BILLY CORGAN, BROOKE HEMINGWAY, BILLY CORGAN, BROOKE SHIELDS, PRINCESS DIANA, DREW SHIELDS, PRINCESS DIANA, DREW CAREY, HARRISON FORD, HEATH CAREY, HARRISON FORD, HEATH LEDGER, J.K. ROWLING, JIM CAREY, LEDGER, J.K. ROWLING, JIM CAREY, KURT COBAIN, OWEN WILSON, ROSIE KURT COBAIN, OWEN WILSON, ROSIE O’DONNELL, TERRY BRADSHAW, TRENT O’DONNELL, TERRY BRADSHAW, TRENT REZNOR, WINSTON CHURCHILL, REZNOR, WINSTON CHURCHILL, VINCENT VAN GOUGH TO NAME A FEW.VINCENT VAN GOUGH TO NAME A FEW.

What is Suicide?What is Suicide?

1.1. The act or an instance of The act or an instance of intentionally killing oneself. intentionally killing oneself.

2.2. The destruction or ruin of one's The destruction or ruin of one's own interests: own interests: It is professional It is professional suicide to involve oneself in suicide to involve oneself in illegal practices.illegal practices.

3.3. One who commits suicide.One who commits suicide.

Who is at risk?Who is at risk?

People likely to commit suicide include those who:People likely to commit suicide include those who:

are having a serious physical or mental illness, are having a serious physical or mental illness, are abusing alcohol or drugs, are abusing alcohol or drugs, are experiencing a major loss, such as the death are experiencing a major loss, such as the death

of a loved one, unemployment or divorce, of a loved one, unemployment or divorce, are experiencing major changes in their life, such are experiencing major changes in their life, such

as teenagers and seniors, as teenagers and seniors, have made previous suicide threats.have made previous suicide threats.

Why do people commit Why do people commit Suicide?Suicide?

feel that life is unbearablefeel that life is unbearable extreme sense of hopelessness, extreme sense of hopelessness,

helplessness, and desperationhelplessness, and desperation may hear voices or have delusions may hear voices or have delusions

which prompt them to kill themselves. which prompt them to kill themselves. Often, they are reaching out for help. Often, they are reaching out for help.

What are the danger What are the danger signs?signs?

repeated expressions of hopelessness, helplessness, or repeated expressions of hopelessness, helplessness, or desperation, desperation,

behaviour that is out of character, such as recklessness in behaviour that is out of character, such as recklessness in someone who is normally careful, someone who is normally careful,

signs of depression - sleeplessness, social withdrawal, loss of signs of depression - sleeplessness, social withdrawal, loss of appetite, loss of interest in usual activities, appetite, loss of interest in usual activities,

a sudden and unexpected change to a cheerful attitude, a sudden and unexpected change to a cheerful attitude, giving away prized possessions to friends and family, giving away prized possessions to friends and family, making a will, taking out insurance, or other preparations for making a will, taking out insurance, or other preparations for

death, such as telling final wishes to someone close, death, such as telling final wishes to someone close, making remarks related to death and dying, or an expressed making remarks related to death and dying, or an expressed

intent to commit suicide. An expressed intent to commit suicide intent to commit suicide. An expressed intent to commit suicide should always be taken very seriously. should always be taken very seriously.

Preventing a suicide Preventing a suicide attemptattempt

If you are concerned about someone, take action and If you are concerned about someone, take action and talk to them in a safe place (listen attentively without talk to them in a safe place (listen attentively without making judgments)making judgments)

Ask if they have a plan? How and when they intend to Ask if they have a plan? How and when they intend to kill themselves?kill themselves?

Admit your concern and fear for themAdmit your concern and fear for them Talk about available resources (e.g. – family, friends, Talk about available resources (e.g. – family, friends,

community agencies, crisis centres) that can provide community agencies, crisis centres) that can provide supportsupport

Make a plan with the person for the next few hours or Make a plan with the person for the next few hours or days, be available for them, make calls for them if days, be available for them, make calls for them if neededneeded

Confidentiality is important, but if life is in danger you Confidentiality is important, but if life is in danger you must seek medical help for themmust seek medical help for them

Preventing a suicide Preventing a suicide attemptattempt

http://www.youtube.com/watch?http://www.youtube.com/watch?v=iCaMpd2L2kQv=iCaMpd2L2kQ

What to do if you are What to do if you are feeling Suicidal?feeling Suicidal?

call a crisis telephone support line, draw on the support of family and friends, talk to your family doctor; he/she can refer you to services in

the community, including counselling and hospital services, set up frequent appointments with a mental health

professional, and request telephone support between appointments, · get involved in self-help groups,

talk every day to at least one person you trust about how you are feeling,

think about seeking help from the emergency department of a local hospital,

talk to someone who has 'been there" about what it was like and how he/she coped,

avoid making major decisions which you may later regret.

Health Test TopicsHealth Test Topics

Define a Mentally Healthy PersonDefine a Mentally Healthy Person What is Stress?What is Stress? Describe the Four Stages of “Fight or Flight” ResponseDescribe the Four Stages of “Fight or Flight” Response What is a Stressor?What is a Stressor? Types of Stressors (emotional, physical, spiritual, intellectual, environmental)Types of Stressors (emotional, physical, spiritual, intellectual, environmental) Three Positive Adaptive Coping StrategiesThree Positive Adaptive Coping Strategies Three Negative Maladaptive Coping MechanismsThree Negative Maladaptive Coping Mechanisms Describe Three Stress Management TechniquesDescribe Three Stress Management Techniques What is Mental Illness?What is Mental Illness? Describe Two misconceptions regarding Mental IllnessDescribe Two misconceptions regarding Mental Illness What is Suicide?What is Suicide? Who is at risk of suicide?Who is at risk of suicide? Why do people commit suicide and what are the danger signs?Why do people commit suicide and what are the danger signs? How can you help to prevent a suicide?How can you help to prevent a suicide?

positive mental health and stress b b people who are mentally healthy - experience stress,...

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difficulties b b

stress b b people

related b http

results b scoring b

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