Importance of Well-Being & Mental Health

The Importance of Well-Being and Mental Health

• Well-being encompasses feeling comfortable, healthy, and happy, with mental health as a key component.
• Mental health includes emotional, psychological, and social aspects, crucial for realizing potential and coping with stress.
• Overall well-being includes mental and physical health, and is supported by a secure environment
• Realizing potential, emotional health, psychological health, and social connectedness all contribute to mental health

Mental Health Spectrum

• Wellness means feeling content, capable, and happy, with manageable stress, and is supported by a healthy lifestyle, coping skills, and relationships.
• Symptoms can cause distress, and may be situational and helped with lifestyle changes or counselling. Examples of symptoms can include anxiety, sadness, or trouble sleeping
• Concerns/problems are persistent symptoms causing distress but not severe enough for a diagnosis.
• Disorders/illnesses are clinically diagnosed conditions needing professional treatment, significantly impairing daily function.

Need for University Mental Health Services

• Emerging adulthood (18-25) is an at-risk age due to ongoing brain development, transition, vulnerability, lacking support and decrease in stigma when seeking help

Factors Influencing Well-Being and Mental Health in University

• Family and personal factors, psychological factors, early environment, and lifestyle & behaviour

Understanding Well-Being and Mental Health

• Well-being and mental health can be understood as goals sorted in eight categories: community, social, recreational, career, academic, relationships, cultural, mental health

Mental Health and Academic Success

• Energy levels, motivation, concentration, cognition, self-efficacy, managing stress, and belongingness are all related to mental health and academic success

Mental Health Concepts

• A Risk factor is a trait or exposure increasing negative outcomes, like sleep deprivation or lack of support
• A Protective factor lowers the likelihood of negative outcomes, such as a support network or good study-life balance.
• Stressors are situations causing psychological strain, such as exams or relationship issues.
• Resilience is the ability to adjust, adapt, overcome, and cope with stressors or adverse events.
• Signs and Symptoms are indicators that distress the individual or impairs their ability to function

Historical Perspectives on Mental Disorders

• The Psychodynamic Model suggests distress arises from unconscious origins masked by conscious interpretations.
• The Medical/Disease Model proposes psychiatric diseases are caused by biological and genetic malfunctions.
• The Behavioral Model theorizes behaviour is learned through reinforcement, with maladaptive learning in anxiety and avoidance in depression.
• The Cognitive Model links mental disorders to errors in thinking or biases.
• The Biopsychosocial Model emphasizes biological, psychological, and social factors' interacting roles in mental illness.
• The Osler Medical Humanist Model reminds you to consider the whole person when assessing.

Ways of Determining Mental Health and Academic Success

• Social and Cultural Models focus on holistic community-based influences on mental health including social, cultural, and environmental context, support should be provided such as good work conditions
• Distal Risk Factors: early family environment, adequate nutrition, housing, safe environment, abuse, neglect, and family history
• Proximal Risk factors: sleep problems, substance use, lack of exercise, low social support, low self-esteem, high stress, anxiety, and depression
• Outcomes: Mental health problems and academic outcomes

Reconsidering risk factors

• Genes: our temperament and predisposition to mental disorders is partly influenced by genetics and family history
• Epigenetics: gene expression modification via biological, environmental, or psychological factors
• Environment: physical, psychological, and social surroundings influence both gene expression and life outcomes
• Stress Diathesis Model: Interaction between genes and environment
• Culture: Influences views on health/illness, treatments, therapeutic relationships, and experiences of discrimination

The Three S’s and Their Relationship with Resilience

• Resilience is the ability to adjust, adapt, and recover from a stressor or adversity.
• Short-term stress is often adaptive for staying safe and building resilience.
• Eustress, or "good" stress, helps in day-to-day activities and builds resilience.

Adaptive vs Problematic Stress

• Low pressure often results in boredom and weak performance
• Optimal: more pressure or stress can improve performance up to a certain point by preparing us to cope effectively with a challenge, also known as the optimal performance point
• High Pressure: When stress becomes too high, performance ultimately decreases. High anxiety is associated with impaired performance and distress.

Responding to Stress

• Thinking can influence stress; negative thinking exacerbates it, while active problem-solving reduces it.
• Taking proactive action is more effective than avoidance.

Flow States

• Flow states are enhanced by intense focus, single-tasking, removing distractions, focusing on the process, and the activity is intrinsically rewarding
• Optimal conditions include clear goals, immediate feedback, and a balance between challenge and skill level

The Three S’s: Sleep

• Sleep, a state of altered consciousness, is essential for physical and mental health.
• It's also vital for cognitive functions like emotional regulation and thinking.
• There is a close bidirectional relationship between sleep and mental health

The Three S’s: Self-Regulation

• Self-Regulation: Control over behaviour, thoughts, and emotion which can interact with each other
• Behavioral: Establishing healthy daily rhythms with balanced activities, good sleep hygiene.
• Cognitive: Managing difficult, negative, or intrusive thoughts and worries.
• Emotional: Calming oneself, pausing before acting, and acting according to values.

Simplified Biology of the Body’s Stress Response

• Components include the adrenal gland, the hypothalamus, and the pituitary gland
• The adrenal gland produces cortisol
• The HPA axis is an important part of the biological stress response system

The HPA Axis

• The stressor triggers CRH release from the hypothalamus (step 1).
• CRH stimulates ACTH release from the pituitary (step 2).
• Cortisol is secreted from the adrenal gland (step 3).
• Cortisol inhibits the loop through negative feedback once the threat is minimal (step 4).

Unhelpful vs Helpful Responses to Stress

• Unhelpful: Negative thoughts, tension, anxiety, withdrawal, procrastination
• Helpful: Realistic thoughts, calmness, mild anxiety, planning, revision

Social Factors that Influence Stress

• Social Factors that Increase Stress: Trauma, exclusion, discrimination, hopelessness, poverty, limited support
• Social Factors that Reduce Stress: Support network, social identity, agency, belonging, feeling heard, access to opportunities

Risk Factors for Stress: Perfectionism and Self-Doubt

• Perfectionism and Self-Criticism: Tendency to set high and unrealistic expectations for yourself
• Self Doubt and Imposter Syndrome: When you compare yourself to other people and think you aren’t good enough or don’t belong

Tackling Perfectionism, Self-Criticism, and Self Doubt

• Focus on strengths, avoid comparisons, use mindfulness and self-compassion, accept "good enough," challenge beliefs, and adopt a growth mindset

Chronic Stress, Wear-and-Tear, or “Allostatic Load”

• Equilibrium or Allostasis is the process of responding to a challenge to maintain balance
• Wear-and-Tear or Allostatic Load is the effects on the body and brain that results from chronic or overwhelming stress

Signs and Symptoms of Chronic or Overwhelming Stress

• Cognitive Changes: Concentration difficulties, memory problems, constant worrying
• Emotional Changes: Moodiness, irritability, feeling sad or anxious
• Physical Changes: Muscle tension, stomach problems, headaches, fatigue, sleep issues
• Behavioral Changes: Changes in sleep/eating, social withdrawal, nervous habits, substance reliance

Types and Stages of Sleep

• Stage 1 (Non REM): Transition to sleep, light sleep, slowing heartbeat, muscle relaxation, brainwaves slow
• Stage 2: Light sleep before deeper sleep, further slowing of heartbeat/breathing, body temperature drop, eye movement stops, deeper muscle relaxation, brainwaves slow
• Stage 3: Needed to feel awake, further slowing of heartbeat/breathing, deeper muscle relaxation, difficult to wake up
• Stage 4 (REM): Rapid eye movement, increased breathing/heartbeat, brainwaves resemble wakefulness, dreaming, temporary limb paralysis, resetting mental state
• Older people spend less time in deep sleep, wake up more frequently, which interrupts the sleep cycle

Benefits Associated with Good Quality Sleep

• Cognitive Benefits: Improved memory, attention, and problem-solving.
• Emotional Benefits: Increased positive emotions, decreased negative emotions.
• Physical Benefits: Heart health, blood pressure regulation, immune system support, hormone regulation.
• Behavioral Benefits: Improved productivity.

Circadian Rhythms

• Circadian rhythms are naturally-occurring process that forms your biological clock
• Maintains biological processes like sleep, energy, and brain activity.

Symptoms of Disrupted Biological Rhythms

• Cognitive Changes: Fatigue, attention problems, impulsivity, slower thinking.
• Emotional Changes: Lower mood, stress, emotional reactivity, irritability.
• Physical Changes: Reduced energy, metabolism changes, weight management issues, reduced immunity.
• Behavioral Changes: Decreased productivity, sleep difficulties, routine imbalance.

Healthy Strategies for Coping with Stress

• Self Care: Activities caring for personal needs and well-being.
• Practice Mindfulness: Being present in your immediate environment.
• Self Compassion: Treating yourself as you would a friend.
• Talk to Someone: Identify problems & find solutions.
• Limit Avoidance: By accepting emotions
• Problems Solving: Check real vs. hypothetical worries.
• Take a Break!
• Recognize When you Need More Help

Healthy Strategies for Sleep

• Routine: Consistent bedtime routine.
• Environment: Relaxing sleep environment.
• Consumption: Avoid stimulants/alcohol before bed.
• Exercise: Daily physical activity.
• Mindfulness: Clear your mind for sleep.
• Support: Medication/therapy if needed.
• Reduce Worry: Tackle pre-bedtime worries earlier.

Healthy Strategies for Behavioural Self-Regulation

• Daytime/Bedtime Routine: Consistent sleep and meal times.
• Avoid Shifted Sleep: Avoid reversing night and day.
• Avoid Disruptions: Minimize routine changes.

The Emerging Adult Brain

• The frontal lobe is responsible for planning, goal-directed behavior, decision making and complex problem solving
• Cognitive Control: Suppressing impulses that may lead to negative consequences

Changes in the Brain During Early Adulthood

• Increased Synaptic Pruning: Efficiency of neuronal transmission
• Increased Myelination: Signal transmission speed and accuracy
• Improved Connectivity: Integration and application of learning

Substance Use, Misuse, and Disorder

• Substance Use: Using psychoactive substances affecting brain function.
• Substance Misuse: Use that causes concern or elevates risk of reduced well-being.
• Examples include excess, inappropriate use, or medication misuse

Substance Use Disorder

• Clinically significant abuse/dependency with impaired control and withdrawal symptoms
• Disorder criteria include continued use despite health decline, responsibility failure, and relationship issues

Substance Use and the Developing Brain

• Mental Health: Can worsen mental health and makes substance use likelier.
• Cognition: Impairs thinking, perception, and feeling.
• Attention: Reduces attention and increases distraction.
• Learning: Leads to poorer university performance and higher dropout rates.
• Motivation: Causes low drive, especially with cannabis.

Binge Drinking

• Defined as the consumption of an excess of alcohol at one point in time
• Four or more drinks for females and five or more drinks for males

Binge Drinking: Negative Outcomes

• Risk of physical harm, blackouts, hangovers, poor academic performance

Alcohol Use in University Students

• Binge Drinking: 30% of students reported this
• Blackouts: 29% of students reported this
• Regret: 38% of students reported this
• Injury: 18% of students reported this
• Unprotected Sex: 24% of students reported this

Effects of Alcohol

• Short-Term Effects: Reduced anxiety, disinhibition, slowed brain function, poor sleep.
• Long-Term Effects: Arrhythmias, weakened immunity, liver disease, and dementia.

Cannabis and the Emerging Adult Brain

• Cannabis is associated with increased risk of worsening or new onset of mental health problems
• Associated with decreased cognitive efficiency, memory, reaction time, and motivation
• Can also increase the risk of physical disease such as cardiovascular disorders

CBD, the Non Psychoactive part of Cannabis

• Has possible therapeutic effects, including counterbalancing THC and alleviating pain
• Evidence supports use in chemotherapy-related nausea, appetite increase in HIV, and chronic pain

Caffeine Effects and Guidelines

• Positive Effects: Moderate doses can increase well-being and energy.
• Amount: Adolescents shouldn't exceed 100 mg/day, adults 400 mg/day.
• Length of Effects: Half-life is about 5 hours avoid after 5pm to promote better sleep
• Negative Effects: Anxiety, insomnia, upset stomach, withdrawal symptoms.

Substance Use: Non-Medical Use Stimulants

• Research and Reasoning: Some misuse stimulants academically/socially
• Evidence and Advantages of Use: There is a lack of evidence for any academic advantage associated with the non-medical use of stimulant medication
• Potential Harms: Cardiovascular events, risk behaviors, anxiety, sleep problems

Substance Use: Other Illicit Drugs

• Ketamine causes relaxation, altered perception, and hallucinations, and its appearance makes it difficult to identify
• MDMA increases energy, pleasure, warmth, and can cause withdrawal symptoms
• Cocaine disrupts dopamine circuits and can cause sudden cardiac death due to over use

Substance Use and Mental Health: Warning Signs of Misuse and Abuse

• Substance use and mental health has a bi-directional relationship
• Substance use problems and other behavioral addictions lead to mental health symptoms and the expectation of relief. This cycle results in increased dependence on substances

Relationship Between Cannabis Use and Mental Illness

• Frequency: Greater risk of psychosis with frequent cannabis use.
• Age at First Use: Greater risk of psychosis with use before age 16.
• Family History: Family history of psychosis increases risk.

Reducing Risk of Substance Use

• Minimize Frequency of Use: Less critical brain development will lower the risk in adolescence and early adulthood.
• Use Modest Amounts: When drinking, avoid binge drinking
• Educate Yourself: Be informed on potential risks
• Be Aware: Know what you are using
• Plan Ahead: Don't use substances needing attention or alertness

Reducing Risk: Cannabis

• Type of Product: Use low-THC products.
• Impairment: Avoid activities where your ability would be impaired after using cannabis
• Biological Considerations: Those with a family history of substance use problems, women who are pregnant, or plan to become pregnant, should not use cannabis at all
• Combination: Risky behaviors increase health concerns.
• Method of Intake: The risk of developing health problems increases as frequency of cannabis use increases and smoking cannabis is harmful to the lungs

Warning Signs of Substance Abuse/Misuse: Impaired Functioning

• Difficulties coping with stress, financial or mental health problems
• Difficulties with academic studies, low grades or avoiding engagement
• Legal repercussions of intoxication or possession
• Difficulties in relationship such as social withdrawal