The Importance of Mental and Emotional Wellness at Workplace

The Importance of
Mental and Emotional Wellness

at WORKPLACE
TRAINER’S BACKGROUND
Shaida M Zin l emotional intelligence l mindfulness l communication Copyright Shadaitul Mohd Zin 2023, All rights reserved.
WHAT WE WILL COVER
AWARENESS : HOW TO PART 1 : HOW TO PART 2 :

WHAT YOU NEED TO HOW TO IDENTIFY MENTAL HOW EQ & MINDFULNESS
KNOW ABOUT MENTAL HEALTH ISSUES AND WHAT
HEALTH : HELPS IN MANAGING
TO DO & WHO TO SEEK
THOUGHTS & EMOTIONS IN
MENTAL AND EMOTIONAL HELP FROM
A HEALTHIER WAY.
WELLNESS.
AWARENESS :
What you need to know

about Mental Health :
Mental & Emotional
Wellness
According to a survey by human resource
solutions provider Employment Hero,
58% of employees reported that they
suffer from burnout and
51% said they have an average or even
poor work-life balance.
Its Employee Wellness Report released last year polled over 1,000
Malaysian employees.
* The Star, 1 March 2023
9
MENTAL HEALTH STATISTIC : MALAYSIA
Note :
In 2021, 1,142 suicide
cases in Malaysia
Globally, 700 thousand
every year. – W.H.O.
MENTAL HEALTH DEFINITION ACCORDING TO W.H.O
“Mental health is a state of mental well-

being that enables people to :
o cope with the stresses of life,
o realize their abilities,
o learn well and work well, and
o contribute to their community.”
- World Health Organisation
EMOTIONAL WELLNESS DEFINITION ACCORDING TO N.I.H
Emotional wellness is the

o ability to successfully handle life’s
stresses and
o adapt to change and difficult times.
- National Institute of Health, USA
MENTAL HEALTH
WELLBEING LITERACY
MENTAL MENTAL MENTAL

ILLNESS WELLBEING FITNESS
WELLBEING LITERACY
Can we have a high

quality of life?
Model of Mental Health, 2002

By Dr Corey Keyes, a Sociologist& psychologist. Emory University, Georgia.
HOW TO :
• Identify Mental
Health Issues
• What to do
• Who to seek help from
THERE IS A SPECTRUM OF DEPRESSION
SIGNS OF DEPRESSION EVERYONE MUST KNOW
Psychological Physical Social

Symptoms Symptoms Symptoms
Source : https://www.nhs.uk/mental-health/conditions/depression-in-adults/symptoms/
•continuous low mood or sadness
Psychological •feeling hopeless and helpless
Symptoms •having low self-esteem
•feeling tearful
•feeling guilt-ridden
•feeling irritable and intolerant of others
•having no motivation or interest in things
•finding it difficult to make decisions
•not getting any enjoyment out of life
•feeling anxious or worried
•having suicidal thoughts or thoughts
of harming yourself
Physical •moving or speaking more slowly than usual

•changes in appetite or weight (usually
Symptoms decreased, but sometimes increased)
•constipation
•unexplained aches and pains
•lack of energy
•low sex drive (loss of libido)
•disturbed sleep – for example, finding it
difficult to fall asleep at night or waking up
very early in the morning
Social
•avoiding contact with friends
Symptoms and taking part in fewer social
activities
•neglecting your hobbies and
interests
•having difficulties in your home,
work or family life
Continous signs
for 14 days
is a sign of clinical
depression.
Talk to a
mental health
professional
PROFESSIONAL HELP
LICENSED COUNSELORS CLINICAL PSYCHOLOGIST PSYCHIATRIST

offer guidance to individuals, commonly work with more a medical doctor (an M.D. or
couples, families and groups serious and disruptive mental D.O.) who specializes in mental
who are dealing with issues health conditions. Able to health and qualified to assess both
that affect their mental health provide psychotherapy. the mental and physical aspects of
and well-being. psychological problems.
STRESS
• feeling of
being
overwhelmed
OR
• unable to cope
with mental
or emotional
pressure.
www.mentalhealth.org.uk
ANXIETY
“an emotion characterized by

feelings of tension, worried
thoughts, and physical
changes like increased blood
pressure.”
The American Psychological Association (APA)
PHQ9 test
Patient Health Questionnaire (PHQ-

9) consist of 9-question instrument to
screen for presence and severity of
depression. For diagnosis, we
recommend you to consult the
professional for further assessment.
DASS test
Depression, Anxiety & Stress Scale (DASS) is 21-item questionnaires designed to

measure the current mental health and emotional states, identifying Depression, Anxiety
or Stress.
https://mentari.moh.gov.my/self-test/
This stress test uses the Perceived Stress Scale (PSS). Originally
created by Cohen et al (1983), it is a highly recognised
psychological tool for measuring the perception of stress that's
clinically validated and widely used by the NHS and other
reputable medical services.
HOW :
• Emotional Intelligence
and Mindfulness helps
in Managing Thoughts
and Emotions in a
Healthier way.
COMPONENTS OF EMOTIONAL INTELLIGENCE
How aware are you

How well and how easy you are about your own emotions.
CONNECT with others.
How well you can

REGULATE & NAVIGATE
your own emotions.
How MOTIVATED are you.

How well you can
UNDERSTAND others.
33
WHAT EMOTIONAL INTELLIGENCE PREPARES YOU FOR :
RESILLIENCE IN FACING THE

CHALLENGES THAT COMES
ALONG THE WAY.
WHAT EMOTIONAL INTELLIGENCE PREPARES YOU FOR :
COMMON MISTAKES IN HANDLING EMOTIONS
BOTTLER OR BROODER – BOTH ARE UNHEALTHY
BOTTLER – DENY, SUPPRESS OR AVOID BROODER – CONSTANTLY REIGNITING

THE EMOTIONS AND IN DOWNWARD SPIRAL
AND TAKING ANY ACTION ON IT.
CONSEQUENCES
BOTTLER OR BROODER
THE RIGHT ATTITUDE IN DEALING WITH EMOTIONS
Solution – focused
Take ownership
Generally happier and

more confident
Above the line
Below the line

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Refuse to find a solution
MINDFULNESS
IMPORTANT TO BE AWARE OF OUR THOUGHTS AND
EMOTIONS
THOUGHTS
EMOTIONS
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ACTIONS
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RESULTS
MINDFULNESS in THERAPY
Mindfulness-Based Cognitive
Therapy (MBCT). This therapy is
aimed at treating Major Depressive
Disorder.
8 weeks – 2 hrs weekly treatment
45 min homework X 6 days
developed by Zindel Segal, Mark Williams,

and John Teasdale, is primarily derived from the earlier work
of Teasdale, Jon Kabat-Zinn, and Phillip Barnard.
https://www.goodtherapy.org/learn-about-
therapy/types/mindfulness-based-cognitive-therapy
MINDFULNESS in THERAPY
Mindfulness-Based Stress
Reduction (MBSR). This therapy is
aimed at reducing Stress.
8 weeks – 4 hrs weekly treatment
45 min homework X 6 days
Developed in 1979 by Jon Kabat-Zinn, PhD.
Jon Kabat-Zinn and others launched MBSR at the Stress Reduction

Clinic at the University of Massachusetts Medical Center in
Worcester, Massachusetts, now known as the Center for
Mindfulness in Medicine, HealthCare and Society.
This model are offered in over 700 clinics, medical centers, and
hospitals around the world.
RESULTS FROM 8 WEEKS MBSR
Published Center For Mindfulness reports show dramatic results:

•An average 34.5% reduction in medical symptoms
•39.7% reduction in psychological distress – including sharp reductions in anxiety, depression, and
hostility
•Two thirds of chronic pain patients cite “moderate to great improvement”, averaging 50% reductions in
symptoms on a pain rating index
•50% decrease in anxiety and 40% decrease in depression
•44% of pain patients reduced their drug dosages
•Heart patients reported 45% reduction in medical symptoms and 55% reduction in psychological distress
•Follow-up studies conducted at the CFM show that improvements were sustained four years later for a
majority of participants
COMPANIES APPLYING
MINDFULNESS AT
WORKPLACE
NOW THERE IS A SCIENCE
TO HAPPINESS
PERMA
PERMA-V MODEL of HAPPINESS
Evidence-based approach to
improve “happiness” and decrease
anxiety, depression, and stress.
Dr Martin Seligman, University of Pennsylvania,

Positive Psychology
HOW TO MAINTAIN VITALITY
• Sufficient SLEEP (7 to 9 hours)*

• Exercise**
• Nutrition***
*recommended by Harvard Medical School,2019

** exercise releases ‘feel good’ hormone endorphin and serotonin, reduce adrenaline and cortisol
** research by Strangers et al, 2014 shows poor diet leads to poor mental health
MONITORING YOUR DAILY EMOTIONS HOW YOU FEEL
WHY IS IT IMPORTANT TO WORK ON YOUR MENTAL AND EMOTIONAL
WELLNESS? ( AND NOT LEAVING IT TO CHANCES)
PHYSICAL HEALTH ABILITY TO DEAL WITH STRESS PRODUCTIVITY

& CHALLENGES

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The Importance of

Mental and Emotional Wellness

AWARENESS : HOW TO PART 1 : HOW TO PART 2 :

What you need to know

* The Star, 1 March 2023

“Mental health is a state of mental well-

o cope with the stresses of life,

o realize their abilities,

o learn well and work well, and

o contribute to their community.”

- World Health Organisation

Emotional wellness is the

- National Institute of Health, USA

MENTAL MENTAL MENTAL

Can we have a high

Model of Mental Health, 2002

Psychological Physical Social

Physical •moving or speaking more slowly than usual

LICENSED COUNSELORS CLINICAL PSYCHOLOGIST PSYCHIATRIST

“an emotion characterized by

Patient Health Questionnaire (PHQ-

Depression, Anxiety & Stress Scale (DASS) is 21-item questionnaires designed to

How aware are you

How well you can

How MOTIVATED are you.

RESILLIENCE IN FACING THE

BOTTLER – DENY, SUPPRESS OR AVOID BROODER – CONSTANTLY REIGNITING

Generally happier and

Below the line

Refuse to find a solution

developed by Zindel Segal, Mark Williams,

Developed in 1979 by Jon Kabat-Zinn, PhD.

Jon Kabat-Zinn and others launched MBSR at the Stress Reduction

Published Center For Mindfulness reports show dramatic results:

•50% decrease in anxiety and 40% decrease in depression

•44% of pain patients reduced their drug dosages

Dr Martin Seligman, University of Pennsylvania,

• Sufficient SLEEP (7 to 9 hours)*

*recommended by Harvard Medical School,2019

PHYSICAL HEALTH ABILITY TO DEAL WITH STRESS PRODUCTIVITY

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