Mental Health: What is it, how to look for Red Flags, how to help yourself and your friends

Pre - Activity

Directions: Read the situation below. Use your knowledge to determine how to respond to each
situation.

Scenario 1: Sarita is your close friend. She has been out of school for a few days. When she
returns, her right leg is in cast and she is using crutches. Her backpack keeps falling off her
shoulder and it looks like she is about to fall.

How do you THINK? _____________________________________________________________

How do you FEEL? ______________________________________________________________
How do you ACT? _______________________________________________________________

Scenario 2: Sarita is your close friend. She has been out of school for a few days. When she
returns to school, she is quiet and avoids being around you and her other friends. You notice
that she has been crying.

What do you THINK? ____________________________________________________________

How do you FEEL? ____________________________________________________________
How do you ACT? _____________________________________________________________
Mental Health

Everyone goes through a range of emotions and mental health states in any given day, week,
month, and year. Stressful situations can generate a reaction. There is a difference between a
temporary emotional reaction and a mental health concern or a mental illness.

You can understand the continuum of physical and mental health as well as the need to seek
help from others by the SEA ANALOGY.

 Calm Seas – Smooth sailing. You feel healthy, your thoughts are clear, and you are
making good choices. If you face a small challenge or an obstacle, you can handle it all
by yourself.

 Rough Seas – You may not feel as healthy – some aches, pains, or struggles. You have
some strong feelings or emotions. You may not think as clearly and may act out on your
emotions. A friend, parent, trusted adult, or school counselor may be helpful.
  Stormy Seas/Hurricane – You feel unhealthy, sick, or injured. Your strong feelings and
emotions are overwhelming. Your thoughts are jumbled and your actions may be out of
control. A doctor or helping professional may be required to help.

 Vocabulary

 Mental Health: A person’s emotional wellbeing that affects thoughts, feelings, and
actions.

 Mental Illness: Extreme difficulty or changes in thoughts, feelings, and actions that last
over time and interferes with daily activities. Mental illness is a medical condition that
requires diagnosis and help from a qualified helping professional.

 Mental Wellbeing: Being able to handle the stressful and unexpected things that
happen in daily life. Managing thoughts, feelings, and actions positively.

 Stigma: A negative or disapproving attitude or belief that can cause people to avoid or
fear something; usually a result of lack of knowledge or understanding.

 Red Flag: Warning sign or signal that something is wrong and help is needed.
 Self Esteem: Self-esteem is your overall opinion of yourself — how you feel
about your abilities and limitations.

Reading Material

Humans are focused on keeping their physical body healthy. However, most of them tend to
ignore an integral component of health, Mental Health. According to the definition given by the
World Health Organization, “Health is a state of complete physical, mental, and social well-
being and not merely the absence of disease or infirmity.” Therefore, one essential implication
of this definition is that mental health is more than just the absence of mental disorders or
disabilities.

You might wonder how a mentally healthy person would look like. Here are some qualities that
will characterize a mentally healthy person.

They have a sense of well-being and satisfaction. They are able to enjoy life, to laugh, and to
have fun. They have the ability to deal with life’s stresses and to bounce back from adversity.
They participate in life to the fullest extent possible and create positive relationships. They
adapt to changes and grow and evolve. They have a sense of balance in their personal,
professional, and social life. They take care of their mind, body, intellectual development,
health, creativity, etc. They have self-confidence and good self-esteem.
Why Is Mental-Emotional Health Important?

Our minds are not separate entities from the rest of us. When we are distressed, our physical
health is also affected negatively, and our energy declines. Many physical conditions are
actually rooted in a state of mind (psychosomatic illness), or in a history of stress that has never
been balanced. Hence it is important to take care of the body and mind.

We pay attention to Red Flags or warning signs when our body needs something. For example,

1. Yawning signals the need for sleep.

2. Stomach growling signals the need for food.

3. Legs aching signals the need to sit down.

4. Dry mouth signals the need for water.

There are many Red Flags or warning signs that may signal something is not right and help is
needed for our mental health as well. It is important to know when you should be concerned
for yourself or your close ones.

Here is a list of most common signs that are seen in people with mental health concerns:

Changes in mood (feelings of sadness, withdrawal, or mood swings).

 Intense emotions (overwhelming fear, angry outbursts, extreme anxiety).
Changes in behavior (out of control behavior, frequent fighting, using weapons).
Difficulty concentrating, decreased performance in school.
Unexplained weight loss or changes in appetite.
Physical symptoms such as frequent headaches or stomachaches.
Self-injury or self-harm, such as cutting or burning.
Substance abuse, using or abusing drugs and alcohol.

The Stigma that comes with Mental Health.

When we do not understand something, we might make assumptions that may or may not be
true. We might find it scary or uncomfortable. We might avoid it. However, Mental Health is
one of the most essential concern that we must have. It is important to decrease the stigma
associated with Mental Health and Illness. Because of the stigma surrounding mental health
related topic, one might feel embarrassed or ashamed to admit that they are having a hard
time or experiencing symptoms similar of a mental illness. This can lead to reluctance to talk
about what they are experiencing or to seek needed help.

“I think it is really important to take the stigma away from mental health. My brain and my
heart are really important to me. I don’t know why I wouldn’t seek help to have those things be
as healthy as my teeth. Don’t I go to the dentist? So why wouldn’t I go to a mental health
specialist?”

~ Kerry Washington, actress

We rely on our friends for a lot of things, and that definitely includes providing emotional
support when things are difficult. It can be difficult to figure out when a friend is just having a
bad day or if there is something more to their moodiness. So how can you be a good friend to
someone who is struggling?

1. Validate what they are saying: You listen to them non – judgmentally and
showing that whatever they are feeling is not an “overreaction”.

2. Ask how you can help: It shows that you care and that will encourage them to
share their feelings.

3. Be understanding of their limitations: If your friend is having a mental health

issue (for instance, depression), do not expect them to go out with you every
time you invite them. But do keep asking, and let them know that their company
is valued.

4. Do not Gossip: Mental Health is usually a delicate topic for people to open up
about. If they have confided in you, respect their trust and do not share and
gossip about their condition. However, it is okay to go to an adult for help if they
need it.
 5. Changing the Subject: Listening is important, but sometimes so is changing the
subject. You can share about your life, talk about something you both are
interested in, doing some fun activities as well.

What you do not need to do:

1. Be available 24/7

2. Put yourself in danger to watch over your friend

3. Feel guilty if things are going well for you.

4. Stay in a relationship that is harming your wellbeing.

If you have a friend or a close one going through some mental and emotional hardships, you
can get help from an adult that you trust, a parent, or a school counselor if you have one.

ACTIVITIES:

1. Share your ideas about what you can do or say to help your friends who is having
a difficult time:

Example:

I will listen to a friend in need.

I can ask a trusted adult for help.

I won’t gossip when a friend shares a concern.

2. Writing:

Take a moment to think about your mental health. Use the sea analogy to
describe your thoughts, feelings, and behavior. Health can always be improved.
How could you improve your health? What aspect of your health needs to be
worked on? What are some ways you can optimize your wellbeing? How can
your friends, family, and other important people in your life help you improve
your health?