Princeton Science School Health 7

LESSON 1
Personal and Mental Health
Learning Objectives:
At the end of this lesson, learners are expected to:
1. describe the nature and background of the dance; and
2. assumes responsibility for achieving personal fitness.

Mental Health
Mental health is the psychological well-being of an individual. It is how an individual think, feels,
and acts to cope with life. It is also the ability to function comfortably in society. Emotional health is a
component of mental health, dealing constructively with reality, regardless of whether the actual situation
is good or bad. Mental and emotional health focuses on gaining health knowledge and practicing life
skills.

Characteristics of a Healthy Mind

• Deals with the world as it is rather than what one wants it to be
• Accepts self, others, and life’s disappointments
• Directs self, independent of the surrounding
• Functions autonomously where and when appropriate
• Enjoys and satisfies oneself with simple everyday pleasures
• Does not fear the unknown; always open to new ideas
• Open to the pleasure of intimate physical contact and the satisfaction or risk of being close to others
in a sensitive way
• Capable of experiencing full range of human emotions

Factors Affecting Mental Health

Heredity
Studies show that some depressive disorders are hereditary or acquired through genetics. An example
is a bipolar disorder, which in some cases, was found to be a result of genetic defect.
Environment
The environment contributes to a depressive disorder, which may include death of a loved one,
separation with a partner, and financial problems.
Background and Personality
People with certain psychological background or personality characteristics appear to be more
vulnerable to depression.
Biochemical Factors
Depression may result from abnormal chemical activity within the brain.
Physical Illness
Individuals with recurring illness are at high risk of psychiatric illness like depression. Depression may
follow heart attack or stroke. Medication may also result in depression.

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Stress is the response of the body and mind to unpleasant or challenging events in life. It is when you
feel tensed, uncomfortable, anxious, or worried about something.
• Eustress are positive stress that promotes growth and accomplishments and motivates you to
continue working.
• Distress or negative stresses are negative situations, which we often associate with the word
"stress".

Stressors are the causes of stress. These are situations which make you feel worried or anxious.
When people talk about "stress" in life they talk about stressors and it may lead to the body's stress
response.

Stressors
Major Life Changes
Most stressors are major life changes, especially those that affect family and school life. These stressful
changes threaten one's sense of security and self-esteem.
Everyday Problems
The minor but frequent everyday events that cause stress are sometimes called "hassles". These
stressors can be losing something, concerns of how you look and what to wear, or multitasking.
Physical Surroundings
Crowded transportation going to school or workplace, street walks with foul odors, or unbearable
weather conditions when you go out are stressors from your surroundings. Also, experiencing
catastrophes like flash floods, fires, earthquakes, and other disasters are very stressful to people.

Other Stressors for Adolescent

• Deciding for the future
• Tensions in conflict and disagreements with members of the family, friends, and other people
• Exams, stage performances, auditions, and tryouts

Significant Stressors among Adolescent Life Events

• Being pregnant and unwed
• Going through parent's separation/annulment
• Becoming involved with alcohol or other drugs
• Having a parent remarry
• Having serious illness requiring hospitalization
• Moving to a new school
• Falling a grade in school
• Breaking up with boyfriend/girlfriend
• Beginning to date
• Being suspended from school
• Having more arguments with parents
• Having a parent lose his/her job
• Having a parent go to jail

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• Experiencing the serious illness of a parent

• Experiencing death of a parent/siblings/close friend

Common Reactions during Stressful Situations

Physical Signs
• Muscle tension
• Headache
• Pounding heart
• Shortness of breath
• Increased sweating
• Dry mouth
• Skin rash
• Grinding teeth
• Nail biting
Emotional Signs
• Anger
• Irritability
• Impatience
• Nervousness
• Forgetfulness
• Inability to concentrate
• Negative thinking
• Excessive worrying
• Loss of interest
• Self-criticism
• Increased crying
Behavioral Signs
• Loss of appetite
• Overeating
• Drug abuse
• Sleep problems
• Talking too fast
• Criticizing others
• Reckless behaviors
• Fidgeting

Things to Do When Stressed

• Regularly exercise and eat.
• Lessen or regulate caffeine consumption. It aggravates anxiety and agitation.
• Do not use illegal drugs, alcohol, and tobacco.
• Discover relaxing workouts like abdominal breathing and muscle relaxation techniques.
• Acquire assertiveness training skills.

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• Train and prepare for conditions causing stress. If speaking in a crowd makes you nervous, take
speech classes.
• Develop useful coping abilities. An example is solving large tasks by splitting it into smaller, more
attainable tasks.
• Lessen pessimistic self-talk and counter it with neutral or optimistic views.
• Get satisfaction in having competent or "good enough" accomplishments instead of asking perfection
from self and others.
• Take time out from stressful conditions. Do relaxing activities like unwinding with friends and family or
listening to music.
• Having a group of encouraging friends will help you cope in a positive way.

Personal Health Commitment

I will not do the following unhealthful ways to cope with stress:
No to:
• Cigarette smoking
• Alcoholic intoxication
• Eating too much or too little
• Too much spacing out on TV or computer for hours
• Isolation from people and activities
• Taking drugs to relax
• Oversleeping

Depression is a common but serious mental disorder that causes people to lose pleasure or interest. It
affects daily life and brings discomfort to you and those who care about you. People suffering from
depression also experience intense anxiety, negativity, helplessness, and hopelessness. Depression
can happen to anyone, successful or not, young or old.

Some Signs of Depression

• Loss of energy and tiredness
• Unable to concentrate and focus
• Loss of self-confidence and self-esteem
• Loss of appetite
• Loss of enjoyment on usually pleasurable or interesting things
• Avoiding people even close friends
• Helpless and hopeless
• Difficulty in getting sleep
• Intense feelings of guilt or worthlessness
• Finding it hard function a work/college/school
• Sadness, anger, and restless
• Thinking of suicide and death

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Things Needed to Fight Depression

• Get plenty of exercise
• Get proper nutrition
• Identify troubles
• Express yourself
• Make list of strengths and review them
• Talk with an adult like parents, guardians, teacher, or school counselor

Reference/s:
Lacia, F., et. al. (2015). The 21st Century MAPEH in Action 7. Rex Book Store, Inc. (RBSI).
Sampaloc, Manila. pp. 282-292

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