MENTAL HEALTH

Mental health - "a state of well-being in which the individual realizes his or her own abilities, can cope
with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to
his or her community". WHO. OR

The ability to deal effectively with the psychological challenges of life. Alters, S & Schiff, W. Pg 26

Mental health is controlled by two main body functions;

Physiology – the way body systems function. When sick our mental health is affected

Psychology – the way mental processes occur as controlled by the nervous system (CNS and peripheral
NS)

Researchers suggest that there are indicators of mental health, representing three domains. These include
the following:

1. Emotional well-being: Such as perceived life satisfaction, happiness, cheerfulness, peacefulness

Emotions -Feelings that influence and reflect ones’ thoughts and actions eg happiness, love, anger, fear,
sadness, etc

They can help one to cope with a threatening situation

Can promote social interactions (happiness, love) or hinder/interfere social interactions (anger)

Happiness influences intimate relationships eg marriage, courtship

2. Psychological well-being

Such as self-acceptance, personal growth including openness to new experiences, optimism, hopefulness,
purpose in life, control of one’s environment, spirituality, self-direction, and positive relationships.

3. Social well-being

social acceptance, beliefs in the potential of people and society as a whole, personal self-worth and
usefulness to society, sense of community

Happy people are more likely to feel good about themselves

Happiness – a state of mind, a sense of satisfaction and emotional wellbeing that results from any positive
experience

Maslow’s hierarchy of human needs:

According to Abraham Maslow, individual behave in response to their values/ needs

The pyramid has the basic needs (physiological) at the bottom and psychological needs at the top
An individual must satisfy the physiological needs first before the psychological ones

Self Esteem:

A key component of personality that influences one’s thoughts, actions and feelings

Positive self esteem is a characteristic of mentally healthy people

Characteristics of an individual with high self esteem

 Seeks opportunities to engage in which have challenging and stimulating experiences

 Accepts responsibility for his own actions without blaming others or making excuses
 Acknowledge his/her strengths and achievements
 Loves self and others
 Works well with others
 Enjoys the company of others
 Balances time spent alone and with others
 Asserts self without harming and manipulating others
 Adjusts easily to change

Characteristics of individuals with low self esteem

 Unable to accept criticism even if it is constructive

 Unable to make decisions
 Avoids taking risks because of fearing failure
 Resists changing behaviors (inflexible)
 Uncomfortable acknowledging strengths of others/ self
 Poor observer
 Puts down others to make self look or feel better
 Follows facts
 Works excessively
 Does things to impress others

Psychological adjustment and growth

 Psychological adjustment

The act of adapting to change in response to life’s demands using certain responses

Different responses have different impacts ie some meet life’s demands more effectively than others eg.

A new student can adjust to university life by scheduling time for various tasks wisely rather than
maintaining high school life style
  Psychological growth

Occurs when a person discovers that certain adjustment strategies enhance one’s sense of freedom
and control over oneself and the environment eg studying more to improve performance or planning
for the future

For successful psychological growth, an individual needs to;

Obtain reliable information

Set realistic goals

Plan effective objectives in order to teach your goals

Take reasonable actions based on reasonable judgements and decisions

Evaluate consequences

Interpersonal conflicts can hinder

Conflicts, psychological adjustment and growth;

Aggressive reactions that result from conflicts often injure other people physically or psychologically

This is not healthy for psychological adjustment

Assertiveness – a way of reacting to social situations by maintaining ones right without interfering with
other peoples ’rights or harming them

It is more thoughtful, wise and rational to use assertiveness that to create a conflict

Compromise – an agreement made in an effort to preserve relationship rather than win an argument and
create a relationship gap

NB: you don’t always have to compromise. If you are sure you are right you can be assertive

Defense Mechanisms:

Psychological strategies used by individuals to cope with reality and to maintain her/his self image intact

Coping with Stress

Stress – a non specific response of the body to any demands made upon it

Stressor – a specific or non specific agency or situation that causes the stress response in the body

Eustress – positive stress which stimulates a person to function properly eg marriage

Distress – negative stress that may result in illness eg death of a loved one, loss of a job

Coping with Stress:

The General Adaptation Syndrome (GAS)

Selye’s General Adaptation Syndrome has three stages that describe the body’s response to a stressor

 Alarm Stage

Stress leads to a temporary lower resistance

BP increases

Increase of some hormones eg. cortisol

Body later makes adjustments in order to cope with the stressor

 Resistance

The body mobilizes resources eg. Glucose for energy

It tries to maintain homeostasis/ stability

 Exhaustion

Body resources are depleted

Lowered body immunity

Illness and possible death if no intervention

Effects of Stress:

 Increased heart rate and BP

 The brain becomes more alert
 Headache, anxiety and depression
 Breathing quickened
 Immune system weakened
 Digestive system slows down
 Muscle tension
 Menstrual disorders (irregular monthly cycles)
 Impotence and primary ejaculation
 Increased abdominal fat

Management of Stress:

 Regular exercises
 Laughter soothes the heart and increases immunity
 Deep breathing exercises relaxes body and mind
 Serenity breaks eg looking at a photograph, insect activity
 Spiritual care
 Journaling – recording feelings in a diary
 Meditation – sitting quietly and imagining you are in a quiet place. It relaxes the body and mind
 Proper time management, avoid procrastination
 Avoid smoking because cigarettes increase heart rate, BP and stress hormones
 Identify stress signals and act immediately
 Optimistic outlook on life
 Self efficacy – a sense of being in control of life
 Stress inoculation – use of successful previous experiences in dealing with stress
 Secure good interpersonal relationships with family, friends and colleagues