MENTAL HEALTH & STRESS

MODULE 4
 INTRODUCTION

• HOW ARE YOU FEELING RIGHT NOW? HOW HAVE YOU BEEN FOR THE PAST FEW
WEEKS? ARE YOU DISAPPOINTED? FEELING STRESS OUT? NOT MOTIVATED? ARE
YOU AFFECTED SO MUCH BY THE COVID-19 PANDEMIC? IF YOUR ANSWER IS YES,
YOU ARE NOT ALONE.
 WHAT IS IT ?

JUST LIKE OUR PHYSICAL HEALTH, MENTAL HEALTH IS ESSENTIAL IN OUR LIVES. HOWEVER, IT IS DIFFERENT WHEN
ONE HAS A MENTAL ILLNESS BECAUSE THIS INCLUDES EMOTIONAL, PSYCHOLOGICAL, AND SOCIAL HEALTH. IT CAN
INFLUENCE ONE'S FEELINGS, THOUGHTS, SOCIAL AND EMOTIONAL WELL-BEING.
MAGPANTAY AND DANAO (2016), FROM THE 1999 SURGEON GENERAL'S REPORT ON MENTAL HEALTH, DEFINED MENTAL
HEALTH AS "SUCCESSFUL PERFORMANCE OF THE MENTAL FUNCTION, RESULTING IN PRODUCTIVE ACTIVITIES,
FULFILLING RELATIONSHIPS WITH OTHER PEOPLE, AND THE ABILITY TO CHANGE AND TO COPE WITH
ADVERSITY." MENTAL ILLNESS REFERS TO DIAGNOSABLE MENTAL DISORDERS CHARACTERIZED BY ALTERATIONS IN
THINKING, MOOD, OR BEHAVIOR (OR A COMBINATION THEREOF) ASSOCIATED WITH DISTRESS AND IMPAIRED
FUNCTIONING.
MOST MENTAL HEALTH PROBLEMS DIAGNOSED IN ADULTHOOD BEGIN IN ADOLESCENCE. HALF OF THE LIFETIME
DIAGNOSABLE MENTAL HEALTH DISORDERS START BY AGE 14; THIS NUMBER INCREASES TO THREE FOURTHS BY AGE 24.
THE MOST COMMON DISORDERS AMONG ADOLESCENTS INCLUDE DEPRESSION, ANXIETY DISORDERS, AND ATTENTION-
DEFICIT/ HYPERACTIVITY DISORDER AND SUBSTANCE USE DISORDER. THE TABLE BELOW SHOWS SOME COMMON TYPES
OF MENTAL HEALTH.
 1. DEPRESSION

• SYMPTOMS
DISORDER OF EMOTION OR MOOD (SADNESS, HOPELESSNESS, MISERY, INABILITY TO ENJOY). ON
COGNITIVE ASPECTS SYMPTOM MANIFEST BY NEGATIVE CONDITIONS ABOUT SELF, WORLD AND
FUTURE. ON MOTIVATIONAL SYMPTOMS ARE LOSS OF INTEREST, LACK OF DRIVE, AND DIFFICULTY
ON STARTING IN ANYTHING. ON SOMATIC SYMPTOMS ARE LOSS OF ENERGY, SLEEP DIFFICULTIES
LOSS OF APPETITE AND WEIGHT LOSS /GAIN.
• CAUSES
SELF-IMAGES, BODY IMAGES, SEPARATION OF PARENTS, EMOTIONALLY UNAVAILABLE PARENTS,
PARENTS WHO HAVE HIGH MARITAL CONFLICT, AND PARENTS WITH FINANCIAL PROBLEMS. POOR
PERSONAL RELATIONSHIPS, EXPERIENCING PEER REJECTION.
 2.EATING DISORDER

• SYMPTOMS
EXTRAORDINARY WEIGHT LOSS
• CAUSES
FEELING NEGATIVELY ABOUT THEIR BODIES AND HIGHLY MOTIVATED TO LOOK
LIKE SAME-SEX FIGURES IN THE MEDIA
 TYPES OF EATING DISORDER

A. ANOREXIA NERVOSA - PERSISTENT PURSUIT OF THINNER BUILT THROUGH

HUNGER. INTENSE FEAR OF GAINING WEIGHT. WEIGHING LESS THAN WHAT IS
CONSIDERED NORMAL TO THEIR AGE AND HEIGHT.
B. BULIMIA NERVOSA - BINGE EATING AND THEN PURGES BY SELF-INDUCING
VOMITING OR USING A LAXATIVE.
 3. ANXIETY

• SYMPTOMS
OVER WORRYING ABOUT FUTURE EVENTS AND FEAR IS A REACTION TO CURRENT
EVENTS.
• CAUSES
GENES LIKELY PLAY A ROLE IN CAUSING ANXIETY, AS WELL AS THE HOME,
NEIGHBORHOOD, SCHOOL, AND OTHER ENVIRONMENTAL FACTORS
 TYPES OF ANXIETY

A. SEPARATION ANXIETY DISORDER

EXCESSIVE ANXIETY FELT BY CHILDREN WHEN THEIR PARENTS LEAVE THEM.
THEY MAY WORRY THAT SOMETHING BAD MIGHT HAPPEN TO THEIR PARENT OR TO
SOMEONE ELSE THEY LOVE. REFUSE TO GO TO SCHOOL OR THEY MAY BE UNABLE
TO GO TO SLEEP WITHOUT A PARENT BEING PRESENT. THEY MAY HAVE
NIGHTMARES ABOUT BEING LOST OR KIDNAPPED. THEY MAY ALSO HAVE
PHYSICAL SYMPTOMS LIKE STOMACH ACHES, FEELING SICK TO THEIR STOMACH,
OR EVEN THROWING UP OUT OF FEAR.
 TYPES OF ANXIETY

B. GENERALIZED ANXIETY DISORDER (GAD)

THE CONDITION IN WHICH HAS MANY WORRIES AND FEARS. THEY HAVE PHYSICAL
SYMPTOMS LIKE TENSE MUSCLES, A RESTLESS FEELING, BECOMING TIRED EASILY,
HAVING PROBLEMS CONCENTRATING, OR TROUBLE SLEEPING.
 TYPES OF ANXIETY

C. SOCIAL PHOBIA
IT INVOLVES WORRYING ABOUT SOCIAL SITUATIONS, LIKE HAVING TO GO TO
SCHOOL OR HAVING TO SPEAK IN CLASS. SYMPTOMS MAY INCLUDE SWEATING,
BLUSHING, OR MUSCLE TENSION. OFTEN OVERLY SENSITIVE TO CRITICISM AND
HAVE TROUBLE STANDING UP FOR THEMSELVES. HAS LOW SELF- ESTEEM, BECOME
EASILY EMBARRASSED, AND BECOME VERY SHY AND SELF-CONSCIOUS.
 TYPES OF ANXIETY

D. OBSESSIVE-COMPULSIVE DISORDER (OCD)

FREQUENT, UNCONTROLLABLE THOUGHTS ("OBSESSIONS") THAT ARE
UNREASONABLE. THESE THOUGHTS COME INTO THEIR MIND A LOT. THEY THEN
NEED TO PERFORM CERTAIN ROUTINES OR RITUALS ("COMPULSIONS") TO TRY TO
GET RID OF THE THOUGHTS. CHILDREN AND ADOLESCENTS WITH THIS DISORDER
WILL OFTEN REPEAT BEHAVIORS TO AVOID SOME IMAGINED OUTCOMES.
 TYPES OF ANXIETY

E. PANIC DISORDER
WHEN THEY FEEL VERY SCARED OR HAVE A HARD TIME BREATHING AND THEIR
HEART IS POUNDING. THEY MAY ALSO FEEL SHAKY, DIZZY, AND THINK THEY ARE
GOING TO LOSE THEIR MIND OR EVEN DIE. THE TEEN OR CHILD MAY NOT WANT TO
GO TO SCHOOL OR LEAVE THE HOUSE AT ALL BECAUSE THEY ARE AFRAID
SOMETHING AWFUL WILL HAPPEN TO THEM.
 TYPES OF ANXIETY

F. POST-TRAUMATIC STRESS DISORDER (PTSD)

THE SYMPTOMS INCLUDE JUMPINESS, MUSCLE TENSION, BEING OVERLY AWARE OF
ONE'S SURROUNDINGS (HYPERVIGILANCE), NIGHTMARES, AND OTHER SLEEP
PROBLEMS. FEELING LIKE THEY ARE "RE-LIVING" THE TRAUMATIC EXPERIENCE.
 WHAT IS IT ?

NO ONE EXPERIENCES PERFECT MENTAL HEALTH OR WELL-BEING ALL THE TIME.

HOWEVER, ONGOING MENTAL HEALTH PROBLEMS CAN AFFECT MANY AREAS OF
YOUR LIFE, SUCH AS RELATIONSHIPS WITH OTHERS, SLEEP APPETITE, ENERGY
LEVELS, EVEN THE ABILITY TO THINK CLEARLY OR MAKE DECISIONS, AND
INABILITY TO PERFORM DAILY TASKS. IN SHORT, IT CAN AFFECT THE TOTALITY OF
A PERSON. NEVERTHELESS, ONE MUST LEARN TO BALANCE THE DIFFERENT
ASPECTS OF ONE'S LIFE. MENTAL HEALTH AND WELLNESS MATTER IN AS MUCH AS
POSITIVE MENTAL HEALTH ALLOWS PEOPLE TO GRASP THEIR FULL POTENTIAL,
WORK PRODUCTIVELY, AND MAKE SIGNIFICANT CONTRIBUTIONS TO SOCIETY.
 WHAT IS IT ?

BEING A STUDENT, A SON/DAUGHTER, A BROTHER/SISTER, A CHOIR MEMBER, AN OFFICER OF THE CLUB AND BEING A
MEMBER OF THE COMMUNITY ARE EXAMPLES OF DIFFERENT ROLES OF AN ADOLESCENT, THAT COMES WITH
SIGNIFICANT RESPONSIBILITIES. MOREOVER, IT CAN BE OVERWHELMING SOMETIMES AND STRESSFUL BECAUSE OF
ITS MANY DEMANDS. IN THIS MULTI-TASKING WORLD, IT IS BETTER TO UNDERSTAND YOUR SITUATION TO MANAGE
DIFFERENT CIRCUMSTANCES, SOLVE PROBLEMS, AND RESOLVE CONFLICTS. WHAT WORRIES YOU A LOT? WHAT
MAKES YOU STRESSED OUT? BUT FIRST, LET US DEFINE WHAT IS STRESS AND YOUR STRESSOR.
ACCORDING TO MERRIAM-WEBSTER, THE STRESS AS A NOUN IS A STATE OF MENTAL TENSION AND WORRY CAUSED
BY PROBLEMS IN ONE'S LIFE, WORK, AND MANY OTHERS THAT CAUSES INTENSE FEELINGS OF WORRY OR ANXIETY.
AS STATED BY FERRET IN HIS BOOK PEAK PERFORMANCE, STRESS IS SIMPLY THE BODY’S RESPONSE TO EXTERNAL
EVENTS (E.G., TAKING AN EXAM OR GIVING A SPEECH) OR INTERNAL EVENTS (E.G., FEAR, WORRY, OR UNRESOLVED
ANGER). EVERYTHING ONE EXPERIENCES STIMULATE THE BODY TO REACT AND RESPOND.
 WHAT IS IT ?

MAGPANTAY AND DANAO (2016) STATED TWO CATEGORIES OF STRESS: EUSTRESS AND DISTRESS. EUSTRESS IS
POSITIVE STRESS FOR IT IS HELPFUL—IT MOTIVATES THE INDIVIDUAL TO KEEP ON WORKING AND REACH FOR
THE GOAL. DISTRESS, ON THE OTHER HAND, IS NEGATIVE STRESS BECAUSE IT COULD GIVE HARMFUL
IMPLICATIONS TO THE INDIVIDUAL, SUCH AS ANXIETY AND DEPRESSION; DISCOURAGES THE INDIVIDUAL FROM
BECOMING PRODUCTIVE; AND COULD CAUSE EMOTIONAL, PHYSICAL, AND PSYCHOLOGICAL PROBLEMS. THE
SITUATIONS AND PRESSURES THAT CAUSE STRESS ARE KNOWN AS STRESSORS.
WE USUALLY THINK OF STRESSORS AS BEING NEGATIVE, SUCH AS AN EXHAUSTING WORK SCHEDULE OR A
ROCKY RELATIONSHIP. HOWEVER, ANYTHING THAT PUTS HIGH DEMANDS CAN BE STRESSFUL. IT INCLUDES
POSITIVE EVENTS SUCH AS GETTING MARRIED, BUYING A HOUSE, GOING TO COLLEGE, OR RECEIVING A
PROMOTION. OF COURSE, NOT ALL STRESS IS CAUSED BY EXTERNAL FACTORS. STRESS CAN ALSO BE INTERNAL
OR SELF-GENERATED, WHEN ONE WORRIES EXCESSIVELY ABOUT SOMETHING THAT MAY OR MAY NOT HAPPEN,
OR HAVE IRRATIONAL, PESSIMISTIC THOUGHTS ABOUT LIFE.
 KINDS OF STRESSORS

1. CATACLYSMIC EVENTS ARE STRONG STRESSES THAT SUDDENLY OCCUR AND MAY
SIMULTANEOUSLY AFFECT MANY PEOPLE (FELDMAN, 2010). NATURAL DISASTERS LIKE TYPHOONS,
CODING, GLOBAL WARMING EFFECTS, AND EARTHQUAKES ARE EXAMPLES OF THIS KIND OF
STRESSORS—LIKEWISE, MAN-MADE TROUBLES SUCH AS TERRORIST ATTACKS, SHIP OR PLANE
CRASH, AND BOMBINGS.
2. PERSONAL STRESSORS REFER TO CONDITIONS, EVENTS, SITUATIONS, OR ANYTHING THAT CAUSES
STRESS TO AN INDIVIDUAL. IT COULD BE POSITIVE OR NEGATIVE STRESSORS SUCH AS MARRYING,
DEATH OF A LOVED ONE, GETTING A NEW JOB OR JOB LOSS, STARTING AND ENDING CLASS,
TRANSFERRING TO NEW SCHOOLS, LEAVING OLD FRIENDS, AND MANY OTHERS. MOREOVER,
STRESS OCCURS WHEN THE INDIVIDUAL IS EXPERIENCING FRUSTRATION, PRESSURE, OR CONFLICT.
 KINDS OF STRESSORS

3. BACKGROUND STRESSORS OR DAILY HASSLES (FELDMAN, 2010) ARE ALSO REFERRED TO

AS DISPLEASURES THAT COULD BE ENCOUNTERED EVERY DAY, SUCH AS STANDING IN THE
LONG LINE WHILE WAITING FOR THE TRAIN, STUCK IN HEAVY TRAFFIC, NOISE, AND
POLLUTION OF THE ENVIRONMENT. ANOTHER BACKGROUND STRESSOR IS EXPERIENCING
DISSATISFACTION WITH SCHOOL OR A JOB, BEING IN AN UNHAPPY RELATIONSHIP, OR LIVING
IN CROWDED QUARTERS WITHOUT PRIVACY.
STRESS SYMPTOMS MAY AFFECT ONE'S HEALTH, EVEN THOUGH ONE MAY NOT REALIZE IT.
YOU MAY THINK ILLNESS IS TO BLAME FOR THAT IRRITATING HEADACHE, FREQUENT
INSOMNIA OR DECREASED PRODUCTIVITY AT WORK. HOWEVER, STRESS MAY BE THE CAUSE.
 COMMON EFFECTS OF STRESS

INDEED, STRESS SYMPTOMS CAN AFFECT YOUR BODY, THOUGHTS, FEELINGS, AND
BEHAVIOR. YOUR ABILITY TO RECOGNIZE COMMON STRESS SYMPTOMS CAN HELP
YOU MANAGE THEM. STRESS THAT IS LEFT UNCHECKED CAN CONTRIBUTE TO
MANY HEALTH PROBLEMS, LIKE HYPERTENSION, HEART DISEASE, OBESITY, AND
DIABETES.
 COMMON EFFECTS OF STRESS

On your body On your mood On your behavior

Headache Anxiety Overeating or undereating

Muscle tension or pain Restlessness Angry outbursts

Chest pain Lack of motivation or focus Drug or alcohol misuse

Fatigue Feeling overwhelmed Tobacco use

Change in sex drive Irritability or anger Social withdrawal

Stomach upset Sadness or depression Exercising less often

 COMMON EFFECTS OF STRESS

YOU CAN CHOOSE TO PERCEIVE STRESS AS A CHALLENGE OR SOMETHING TO

AVOID. YOU CAN CHOOSE A POSITIVE, OPTIMISTIC OUTLOOK; USE RESOURCES;
AND RE-CHANNEL ENERGY IN POSITIVE AND PRODUCTIVE WAYS. STRESS IS
SOMETHING YOU CAN LEARN TO MANAGE WITH COPING STRATEGIES.
A LITTLE STRESS CAN ADD EXCITEMENT TO ONE’S LIFE AND MAY EVEN HELP YOU
TO BE MOTIVATED. HOWEVER, FAILURE TO COPE WITH PROLONGED STRESS
EFFECTIVELY CAN WEAR YOU DOWN. THE SOLUTION IS NOT TO AVOID STRESS BUT
TO ACKNOWLEDGE IT DIRECTLY BY LEARNING TO MANAGE AND CHANNEL IT.
 YOU MAY TRY THE FOLLOWING STRATEGIES:

BECOME ATTUNED TO YOUR BODY AND EMOTIONS. BECOME AWARE OF YOUR BODY AND ITS REACTIONS.
PERMIT YOURSELF TO FEEL SEVERAL DIFFERENT EMOTIONS, BUT ALSO LEARN STRATEGIES TO PULL
YOURSELF OUT OF A FALL. REMEMBER THAT YOU HAVE THE POWER TO CHANGE NEGATIVE, HURTFUL
THOUGHTS AND TO CREATE POSITIVE HABITS.
EXERCISE REGULARLY. EXPERTS SAY THAT EXERCISE IS ONE OF THE BEST WAYS TO MINIMIZE STRESS,
LOOSEN UP THE MUSCLES, AND PROMOTE A SENSE OF WELL-BEING.
DISPUTE NEGATIVE THOUGHTS. NEGATIVE THINKING CAN LEAD TO A SELF-FULFILLING PROPHECY; IF YOU
SAY YOU ARE GOING TO FAIL, YOU PROBABLY WILL. YOU CAN CHANGE THESE NEGATIVE THOUGHTS TO
CONFIDENT, OPTIMISTIC, AND POSITIVE THOUGHTS AND ACTIONS.
REST AND REGENERATE YOUR MIND, BODY, AND SPIRIT. YOU DO NOT HAVE TO PRACTICE A PARTICULAR TYPE
OF MEDITATION; JUST CREATE A TIME FOR YOURSELF WHEN YOUR MIND IS FREE TO REST AND QUIET ITSELF.
USE BREATHING METHODS. DEEP BREATHING REDUCES STRESS AND ENERGIZES THE BODY.
 YOU MAY TRY THE FOLLOWING STRATEGIES:

DEVELOP HOBBIES AND INTERESTS. HOBBIES CAN RELEASE STRESS. SPORTS, PAINTING, READING, AND
COLLECTING CAN ADD A SENSE OF FUN AND MEANING TO YOUR LIFE.
CREATE A SUPPORT SYSTEM. THE SUPPORT AND COMFORT OF FAMILY AND FRIENDS CAN HELP YOU CLEAR
YOUR MIND, SORT OUT THE CONFUSION, AND MAKE BETTER DECISIONS. A GROUP OF PEOPLE WITH SIMILAR
EXPERIENCES AND GOALS CAN GIVE YOU A SENSE OF SECURITY, PERSONAL FULFILLMENT, AND MOTIVATION.
DEVELOP A SENSE OF HUMOR. NOTHING REDUCES STRESS LIKE A HEARTY LAUGH OR SPONTANEOUS FUN.
PLAN; DO NOT WORRY. LEADING A DISORGANIZED LIFE IS STRESSFUL. WRITE DOWN WHAT HAS TO BE DONE
EACH DAY; NEVER RELY ON YOUR MEMORY.
BE ASSERTIVE. ASSERTIVE COMMUNICATION HELPS YOU SOLVE PROBLEMS, RATHER THAN BUILD
RESENTMENT AND ANGER, AND INCREASES YOUR CONFIDENCE AND CONTROL OVER YOUR LIFE.
KEEP A JOURNAL. WRITING IN A JOURNAL ALSO HELPS CLARIFY YOUR CONCERNS AND DECISIONS AND CAN
GIVE YOU A FRESH PERSPECTIVE.
GET PROFESSIONAL HELP. WITH A COUNSELOR'S GUIDANCE, YOU CAN GAIN INSIGHT INTO YOUR REACTION
TO STRESS AND MODIFY YOUR PERCEPTION AND BEHAVIOR.