CARING FOR MENTAL HEALTH
SSELECT| 2ND-SEMESTER| 2025
disorders
MENTAL HEALTH ● 7% Neurodevelopmental disorder or
● Includes our emotional, psychological intellectual disability
and social well-being ● 4% Eating disorder
● Its affects how we think, feel and act ● 3% Bipolar disorder
● Is important at every stage of life, from ● 3% Obsessive-compulsive or related
childhood and adolescence disorder
through adulthood. ● 1% Psychosis
● WHO: state of mental-well being that ● 1% Personality disorder
enables people to cope with the stresses ● 1% Substance use disorder
of life, realize their abilities, learn well and
work well, and
contribute to their community. ALL YOU NEED IS WILL POWER TO
● It is an integral component of health OVERCOME YOUR CONDITION
and well-being that underpins our ● FACT: Mental illness is not something
individual and collective abilities that you can escape if you just “try hard
to make decisions, build relationships enough.”
and shape the world we live in. ● Usually, teens and adults who suffer from
● Mental health is a basic human right various conditions have to overcome trauma,
● It is crucial to personal, community and injury, genetics, brain chemistry, and societal
socio- economic development. pressures to truly treat their condition
● One realizes their own abilities ● Therapy, medication, and fother are
more effective than suppressing
MENTAL RESILIENCE emotions through willpower.
A. Adversity, trauma, tragedy, threats or
significant sources of stress
B. Personal growth
C. Bouncing back
BUSTING MYTHS ON MENTAL HEALTH
ALL PEOPLE WITH MENTAL ILLNESS ARE
CRAZY
● FACT: : Mental illness and mental health
disorders fall on a big spectrum.
● They can range from mild to more
severe and even come and go.
● These terms are also often associated
with psychotic symptoms like PEOPLE WITH MENTAL ILLNESS CANNOT
hallucinations and delusions, but these FUNCTION IN SOCIETY
symptoms only tend to be present in ● FACT: : While some mental health
specific mental health disorders can be crippling, many people
disorders. with mental illnesses are still productive
members of society.
YOU ONLY NEED TO TAKE CARE OF YOUR ● Many people with mental health
MENTAL HEALTH IF YOU HAVE A MENTAL problems hold jobs, have families, and
CONDITION make it through the day with relative
● FACT: Everyone can benefit from taking ease.
active steps to promote their well being
and improve mental health TWO SIDES OF HIGH FUNCTIONING ANXIETY
● Similarly, everyone can take active steps
and engage in healthy habits to WHAT OTHERS HOW YOU REALLY FEEL
optimize their physical health SEE
MENTAL ILLNESSES AND HEALTH DISORDERS Calm Fear of failure
ARE EXTREMELY RARE
● FACT: Mental illness is more common High-achieving Perfectionist
than many people think.
Organized Overplanner
HAVE BEEN DIAGNOSED WITH A MENTAL Active Procrastinates when
HEALTH DISORDER: overwhelmed
● 40% Of college students Outgoing Frequently exhausted
● 31% anxiety
● 27% depression or other mood disorder Detail- oriented Racing thoughts
● 8% Trauma and stressor-related
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CARING FOR MENTAL HEALTH
SSELECT| 2ND-SEMESTER| 2025
Meets Deadlines Inability to slow down
Hardworking Poor Boundaries THERE IS NO WAY TO PROTECT PEOPLE
FROM DEVELOPING MENTAL HEALTH
CONDITIONS
IF I SUPPRESS MY FEELINGS, THEY WILL ● FACT: Antidepressant dependence can
PASS form in people who never needed the
● FACT: For emotions to pass, they need to drugs in the first place.
be expressed. ● Children and adolescents who do well
in the face of adversity typically have
A MENTAL HEALTH CONDITIONS IS A SIGN OF biological resistance as well as strong,
WEAKNESS; IF THE PERSON WERE supportive relationships with family,
STRONGER, THEY WOULD NOT HAVE THIS friends and adults around them,
CONDITION resulting in a combination of protective
● FACT: : Mental illnesses are medical factors to support well-being.
disorders and have nothing to do with
being weak or strong. PROTECTIVE FACTORS
● It is not a condition people choose to ● A number of different factors — some
have or not have. biological or psychological, others
● In fact, recognizing the need to accept social or environmental — can give
help for a mental health condition people greater protection from or
requires great strength and courage. increase their risk of experiencing a
● Anyone can develop a mental health mental health challenge.
condition.
COUNSELING OR THERAPY IS FOR BROKEN
PEOPLE
● FACT: : Counseling or therapy is a
means by which people can explore
beliefs, behaviors, emotions,
relationship issues, and somatic
responses.
● Nothing has to be “wrong” with you to
seek therapy, and no one is ever
“broken.”
SELF-CARE SHOULD BE INTENTIONAL
MEDICATION IS FOR CRAZY PEOPLE
● FACT: Psychotropic medications can
help restore the balance of
neurotransmitters within the brain, and
are common in treatments for various
mental illnesses.
● Taking medication doesn’t make you
“crazy.”
● Develop active coping skills, such as
SIDE QUESTION: CAN ANTIDEPRESSANTS BE journaling, connecting with
ADDICTIVE? community clubs or groups, talking to
● Doctors do not consider a trusted person about how you’re
antidepressants to be addictive. However, doing, using online support groups or
people may experience negative side chat rooms, writing, creating art or
effects when they stop taking them. music, or developing a hobby.
● These may include problems with mood, ● You can also engage in religious or
thinking, and vision. spiritual practices, do physical
● Those abusing Antidepressants do not exercise, maintain a healthy diet,
experience the cravings that other foster positive emotions and have hope
drugs cause, nor do they experience the for the future.
euphoria, addictive behaviors, or
negative consequences frequently seen
with many other drugs.
● People can still develop a physical
dependence on Antidepressants.
● Individuals with depression are also
more likely to abuse other drugs.
● Antidepressant dependence can form
in people who never needed the drugs
in the first place.
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CARING FOR MENTAL HEALTH
SSELECT| 2ND-SEMESTER| 2025
10. "You're just seeking attention.": Avoid
dismissing their concerns as mere
attention seeking.
WHAT TO SAY [ DO’S ]
1. "Let's talk about it.": Encourage open
dialogue if they're comfortable sharing.
2. "I'm proud of you for reaching out.":
Acknowledge their courage in seeking
help.
3. "Have you considered speaking to a
professional?": Suggest seeking help
from a mental health expert.
4. "Take it one step at a time.": Encourage
them to focus on manageable goals.
FINAL TIPS
● Treat the person with respect and dignity.
➢ Each person’s situation and needs
are unique.
➢ It’s important to respect the
person’s independence while
considering the extent to which the
person can
➢ make their own personal
IMPORTANCE OF COMMUNITY decisions.
● They can include participation in group ● Offer consistent emotional support and
activities outside of work and school, Understanding.
supportive family relationships and other ➢ It’s more important for you to be
social support. genuinely caring than to say all the
● Protective factors include individuals, right things.
families or communities that support ➢ Your loved one needs additional
resilience. love and understanding, so be
● help people more effectively empathetic, compassionate and
manage stressful events patient.
➢ Let them know there is no risk of
● Strengthen other characteristics that
abandonment
minimize the risk of mental health
● Provide practical help
challenges.
➢ Offer them practical help with
tasks like getting groceries, cleaning
WHAT NOT TO SAY [ DON’TS ] or household tasks — but be careful
1. "Snap out of it.": Avoid dismissing their not to take over or encourage
feelings; mental health challenges are dependency.
not ● Give the person hope for recovery
easily overcome. ➢ Reassure them that with time and
2. "It's all in your head.": Mental health treatment, they will feel better.
issues are real and not a matter of ➢ Offer emotional support and hope
imagination. for a more positive future.
3. "Other people have it worse.": ● Offer information
Minimizing their struggles can make ➢ .Ask your loved one if they would
them feel guilty. like information about anxiety or
4. "Just think positive.": While positivity is depression.
helpful, it's not a cure for mental health ➢ If their response is positive, give
conditions. them resources that are accurate
and appropriate to the situation.
5. "You'll get over it.": Avoid making
assumptions about the duration of their
struggles.
MANAGING TRAUMA
6. "I know exactly how you feel.": Every
● Such as what we experienced during
individual's experience is unique; don't
Covid-19 affects our ability to be present
assume you fully understand their
and learn.
situation.
7. "You're being dramatic.": Belittling their
emotions can be harmful.
8. "You should be happy.": Pressure to feel
a certain way can be counterproductive.
9. "You don't need therapy; it's a waste of
time.": Don't discourage seeking
professional help.
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CARING FOR MENTAL HEALTH
SSELECT| 2ND-SEMESTER| 2025
WHAT HAPPENS TO YOUR BRAINS AND probable carcinogen — jobs that may
BODY IF YOU DON’T GET SLEEP? induce cancer due to of a disruption of
your sleep rate rhythms
MATTHEW WALKER
● A professor of neuroscience at IMPACTS YOUR CARDIOVASCULAR SYSTEM
psychology at the University of California, ● It is during deep sleep at night that you
Berkeley receive this most wonderful form of
● The author of the book “ Why we sleep” effectively blood pressure medication
● Your heart rate drops, your blood
LACK OF SLEEP pressure goes down
● If not getting sufficient sleep, you’re not
getting that reboot of the cardiovascular
PREVENT FROM MAKING NEW MEMORIES
system, so your blood pressure rises
● It will actually prevent your brain from ● If you’re getting six hours of sleep or
being able to initially make new less, a 200% increased risk of having a
memories fatal heart attack or stroke in your
● Without sleep the memory inbox of the lifetime
brain shuts down and you can’t commit
new experiences to memory
So those new incoming informational GLOBAL EXPERIMENT
emails are just bounced, and you end up ● Performed on 1.6 billion people twice a
feeling as though you’re amnesiac year — called “daylight saving time”
You can’t essentially make and create ● In spring, when we lose one hour of
sleep, we see a subsequent 24% increase
those new memories
in heart attacks the following day.
●
INCREASED DEVELOPMENT OF A TOXIC
PROTEIN IN THE BRAIN
● It is called “beta amyloid” –associated QUESTIONS:
with Alzheimer’s disease — it is during
deep sleep at night when sewage WHAT IS THE RECYCLE RATE OF A HUMAN
system within the brain actually kicks in BEING?
to high gear and it starts to wash away
this toxic protein, HOW LONG CAN WE ACTUALLY LAST
If you’re not getting enough sleep each WITHOUT SLEEP BEFORE WE START TO SEE
and every night, more of that DECLINES IN YOUR BRAIN FUNCTION
Alzeheimer’s related protein will build ● It seems to be about 16 hours of
up wakefulness
The more protein that builds up, the ● Once you get past 16 hours of being awake,
greater your risk of going to develop that’s when we start to see mental
dementia in later life deterioration and physical deterioration
in the body
WHAT ARE EFFECTS OF SLEEP DEPRIVATION ● After you’ve been awake for 19 or 20 hours,
your mental capacity is so impaired that
you would be as deficient as someone who
AFFECTS THE REPRODUCTIVE SYSTEM
was legally drunk behind the wheel of a
● Men who are sleeping just five to six car
hours a night have a high level of ● We need about 8 hours of sleep to repair
testosterone which is that of someone the damage of wakefulness
ten years as their senior ● Wakefulness essentially is low-level brain
Lack of sleep will age you by almost a damage
decade in terms of that aspect of virility
and wellness
MORE INFORMATION—!
IMPACTS YOUR IMMUNE SYSTEM
● Lack of sleep resulting in learning
● After just one night of four to five hours students who did not get adequate
of sleep there is a 70% reduction in sleep spend ‘lazy’ day at school.
critical anticancer-fighting immune ● Lack of sleep lead to poor concentration
cells called “natural killer cells” —- and diminish energy
that’s the reason why short sleep ● Many studies noted that students with
duration predicts your risk for developing chronic health conditions miss more
numerous forms of cancer — includes: school (absenteeism) that such
➢ Cancer of the bowel students who do not have such
➢ Cancer of the breast conditions. –may result with lower
➢ Cancer of the prostate academic achievement.
● The link between a lack of sleep and
cancer is strong that recently the world
health organization decided to classify
any form of nighttime shift work as a
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CARING FOR MENTAL HEALTH
SSELECT| 2ND-SEMESTER| 2025
➢ PROTECTIVE EFFECTS ON YOUR BRAIN
JOHN WICK, 2021— ❖ the more you workout, the bigger and
“Data and statistical inferences almost always stronger the hippocampus and prefrontal
proved that health has a powerful impact on cortex gets
education. Whether it's physical or mental, the ● These immediate effects are transient,
effects is similar and noteworthy” they help you right after.
● Can also increase your cardiorespiratory
THE BRAIN-CHANGING BENEFITS OF function to get the long-lasting effects
EXERCISE ● It changes the brain’s anatomy,
physiology and function
● With increased exercise over your
WENDY SUZUKI
lifetime, you’re not going to cure
● Essentially did an experiment on herself in dementia or Alzheimer’s disease but
which she discovered the science what we have to do is to exercise, so it
underlying why exercise is the most takes longer for these diseases to actually
transformative thing that you can do for have an effect.
your brain today
● A Neuroscientist, know that our brains is
TWO KEY AREAS OF THE BRAIN:
the most complex structure known to
A. PREFRONTAL CORTEX
humankind
● Right behind your forehead
● She wanted to start and record the activity
● Critical for decision making, focus,
of individual brain cells in the
attention and your personality
hippocampus as subjects were forming
new memories also trying to decode how
B. TEMPORAL LOBE
those brief burst of electrical activity
● Two temporal lobes in the brain—right and
which is how neurons communicate with
left
each other— how those brief burst either
allowed us to form a new memory, or did
➢ HIPPOCAMPUS
not
❖ Deep in the temporal lobe is a key
● A few years ago, she decided to
completely switch her research program structure critical for your ability to form
since she encountered something that can and retain long-term memories for facts
change lives–she discovered and and events
experienced the brain-changing effects of ➢ E.g. first kiss, the moment your
exercise she did it in a completely first child was born
inadvertent way ➢ Also produces brand new brain
She was actually at the height of all the cells, that actually increase its
memory work that she was doing–data was volume
pouring in. She was becoming known in
her field for all of the memory work but
then she realized she has no social life– IMPORTANT NOTE:
gained 25 pounds. ● Most susceptible to neurodegenerative
● She went on a river-rafting trip, but came diseases and normal cognitive in aging
feeling the weakest on that trip so she
decided to go to the gym– she danced, did
yoga, and took a step class. After those EFFECTS OF EXERCISE ON THE BRAIN
exercise she had a great boost of energy ● The effects of exercise on the brain and
especially in her work since she was able to body:
focus and maintaining attention ➢ Better mood
➢ Better energy
POWERFUL EFFECTS OF PHYSICAL ACTIVITY ➢ Better attention
● By simply moving your body, has ➢ Better memory
immediate, long-lasting, and protective
benefits for your brain MINIMUM AMOUNT OF EXERCISE
● It is the most transformative thing for the ● The rule of thumb is you want to get three
following reasons: to four times a week exercise, minimum
➢ IT HAS IMMEDIATE EFFECTS ON 30 minutes an exercise session, and get
YOUR BRAIN aerobic exercise in, to get your heart rate
❖ A single workout that you do will up.
immediately increase levels of ● Add an extra walk around the block in
neurotransmitters like dopamine, your power walk
serotonin, and noradrenaline – ● Take stairs
these are going to increase your
mood right after that workout SELF CARE
❖ Can improve your ability to shift ● It is taking care of ourselves so that you
and focus attention, that focus can be in a better position to take care of
improvement will last for at at least other people.
two hours ● It will keep your immune system strong
❖ Improve your reaction times and your emotional reserves full.
➢ IMPROVED ATTENTION FUNCTION
DEPENDENT ON YOUR PREFRONTAL
CORTEX
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CARING FOR MENTAL HEALTH
SSELECT| 2ND-SEMESTER| 2025
WHAT IS SELF CARE?
REVENGE BEDTIME PROCRASTINATION
● Describes the decision to sacrifice sleep for
leisure time that is driven by a daily
schedule lacking in free time
ACKNOWLEDGE YOUR EMOTIONS
● It’s normal to feel fearful, anxious, or
stressed.
● Discuss your experiences with relatives and
friends or share a laugh.
ESTABLISH A ROUTINE
● Frequent breaks can help you re-engage
your work.
● Try to create a separate work space,
although you should reserve your sleeping
area for sleeping.
HORMONES:
A. DOPAMINE
● Known as the “feel-good” hormone.
● a neurotransmitter that's an
an important part of your brain's reward
system.
● It's associated with pleasurable
sensations, along with learning, memory,
and more.
B. SEROTONIN
● This hormone and neurotransmitter helps
regulate your mood as well as your
sleep, appetite, digestion, learning
ability, and memory.
C. OXYTOCIN
● Often called the "love hormone," helps
promote trust, empathy, and bonding in
relationships.
● Levels generally increase with physical
affection.
D. ENDORPHINS
● These hormones are your body's natural
pain reliever, which your body produces in
response to stress or discomfort.
● Levels may also increase when you
engage in reward-producing activities
such as eating, working out, or having sex
ELEMENTS OF SELF COMPASSION
SELF KINDNESS
● Embracing ourselves with kindness,
warmth, forgiveness and acceptance.
COMMON HUMANITY
● acknowledging that we are all flawed
“works-in-progress”
MINDFULNESS
● Focusing on the present moment
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