Week 1-2

MENTAL HEALTH:
Mental health is “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”.
 “Health can be defined as a state of
complete physical, mental and social well-
being, not merely the absence of disease
and infirmity”.
Stress - is defined as (or physical) and emotional
responses to a significant or unexpected
change or disruption in one’s life.

Stressor - refers to the things that make a person

stressed.
 Eustress and Distress
There are two kinds of stress, eustress
and distress.

Eustress- refers to positive and healthy

response of the body from a stressor. It
produces good effects to one’s well-being
Examples of eustress:
- The birth of a child
- A marriage
- Buying one’s first home
- Moving to a new state to attend
college
Distress - refers to a negative reaction of the
body towards a given stressor. It may cause
problems in health, alter the mood and
emotions, and even affect the way a person
think. It hinders a person’s ability to function
normally, communicate and think clearly.
 Events that could result in distress
include:
- Diagnosis of a life-threatening illness
- The death of a loved ones
- The loss of a job
- A serious injury
- Filing for divorce and/or a separation
- Being neglected or abused
 Common Stressor
1. Death – refers to the end of the physical being of a
person that is caused by an illness, ageing or an
accident.
2. Loss – occurs when someone dies or a life situation
changes or ends.
3. Grief – refers to “the emotional suffering caused by a
loss, disaster or misfortune”.

Grieving is important and healthy to one’s well-being

How to better manage stress
Shifting your interpretation of stress can help
you better manage stress “It is important for the
person to be able to experience the sadness, or
other emotion inherent in the event. “But, as a
stressor, the goal would be to try to channel the
force of the stress into an opportunity for growth.”
Find a therapist for stress management near you

Find a therapist who can help you identify the

causes of your stress, shift perspective, and
turn stress into an opportunity for empowerment
and motivation.
Illness Caused by
Stress
1. Insomnia
To combat sleeplessness caused by
stress, try drinking a glass of milk before
bedtime, avoid caffeine, do not exercise at
least four hours before going to bed and keep
your bedroom cool, dimly lit and comfortable.
Instead, fill your mind with peaceful or happy
thoughts to prepare for a good night’s rest.
2. Eating disorders
If you must nibble when stress has you in its
clasp, stick to crisp veggies or light butter
popcorn. Fiber will make you feel full and
keep you healthy, too. Eat a balanced diet to
calm your nerves and stay on top of stressful
situations.
3. Depression
Illnesses caused by stress may appear
unrelated, but when doctors, counselors, or the
patients themselves take a closer look, often
there is a cause-and-effect relationship
between stress and conditions like depression.
4. Anxiety and Panic attacks
Through careful analysis, it can be
discerned whether a stressful situation may
be the cause for one of these disorders. If
the disorders continue to occur or increase
in frequency, it is a good idea to meet with a
counselor or psychologist to deal with root
issues.
5. Colds and viruses
To alleviate stress that may be
contributing to a prolonged cold or
sickness, be sure to get plenty of rest,
eat healthily and avoid worrying.
6. Circulatory problems
Stress can make your body’s arteries and
veins tighten up in response to the fight-or flight
complex. In addition to dealing with the causes
of stress with your doctor or a counselor,
temporary relief may be found in a warm bath or
shower, hot tea consumption, or mental
relaxation therapy, such as daydreaming or
positive imaging.
7. Systemic or local infections
This leaves inadequate energy to sustain
bodily immune functions that heal
infectious illnesses and injuries. It is
important to get plenty of rest when you
have an infection and try to put stress out
of your mind until you are well again.
8. Diabetes
People with diabetes have to follow a
lifestyle that keeps their blood sugar within
acceptable limits. Those with diabetes who
are experiencing significant stress need to
check their blood sugar routinely and take
their medication consistently.
9. Heart problems
Elevated stress levels can even raise
your blood cholesterol. That is why it is
important to check blood pressure regularly.
If your blood pressure is elevated, see your
doctor to find out why.
10. Cancer
Newer treatments for cancer patients
include with medical treatments such
innovations as relaxation therapy, musical
therapy and even pet therapy, all of which can
help to deflect stress associated with the
disease as well as external factors. Stress
can be harder on the body than harsh physical
labor.
 Do not let stressful situations continue to
cause problems with your immune system and
perhaps lead to one of the common illnesses
caused by stress. Learn how to take steps
now to manage stressful factors in your life
before stress takes control of you.
Always Consult Your Physician First
Although it is helpful to get
health information by reading and
talking with friends, make sure you
consult your doctor first before
trying any new treatment or
changing your diet.
Let’s Remember !
Managing stress is all about taking
charge: taking charge of your thoughts, your
emotions, your schedule, your environment,
and the way you deal with problems. The
ultimate goal is a balanced life, with time for
work, relationships, relaxation, and fun – plus
the resilience to hold up under pressure and
meet challenges head on.
Week 1-2