UNIT 4 Caring For The Self PDF

Stress ▪ An internal alarm system, the body’s response to a real or perceived threat ▪ A combination of a (1) stressor and a (2) stress response ▪ The body’s and mind’s reaction to everyday demands and threats; a part of daily life...

Stress ▪ An internal alarm system, the body’s response to a real or perceived threat ▪ A combination of a (1) stressor and a (2) stress response ▪ The body’s and mind’s reaction to everyday demands and threats; a part of daily life ▪ Can be useful or harmful, energizing or exhausting Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Positive vs. Negative Stress EUSTRESS DISTRESS ▪ Positive stress ▪ Negative stress ▪ Can help you achieve your goals ▪ Can result when there is too ▪ Research suggest that much pressure or trauma and acceptable levels of stress may you are unable to cope with it even help you to focus and concentrate better Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Categories of Stressors 1. Environmental stressors – poverty, pollution, crowding, noise, or natural disasters 2. Cognitive / thinking stressors – how a person perceives a situation (e.g., exams, problems) 3. Personal behavior stressors – negative reactions in the body and mind caused by using drugs or not exercising 4. Life situation stressors – having a relative or pet die, parents who separate or divorce Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  General Adaptation Syndrome (Hans Selye) THE BODY’S RESPONSE TO STRESS ▪ When you perceive a situation or event to be a threat, your body begins a stress response ▪ How your body and mind react is your STRESS RESPONSE Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  General Adaptation Syndrome (Hans Selye) ▪ The Nervous system and Endocrine system become active during the body’s response to stressors ▪ The body’s response is largely involuntary or automatic ▪ It happens in THREE STAGES and can occur whether the stress is physical or emotional, positive or negative: 1. ALARM 2. RESISTANCE 3. EXHAUSTION/FATIGUE Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Stress and Personality Types ▪ Personality is another factor in how you handle stress Type A & B (Meyer Friedman & Ray Rosenman) ▪ The Type A personality is described as a competitive, high achieving personality type most likely to develop heart disease or other significant health problems ▪ The Type B personality is seen as a “laid back”, non- competitive personality type less likely to suffer from heart disease. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Stress and Personality Types Type C (Lydia Temoshok & Henry Dreher) ▪ Type C people tend to be very pleasant and try to keep the peace but find it difficult to express emotions, especially negative ones. Type D (Johan Denollet) ▪ Type D people have the tendency to experience increased negative emotions across time and situations and tend not to share these emotions with others, because of fear of rejection or disapproval. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Psychoneuroimmunology ▪ Psychoneuroimmunology is the study of the interaction between psychological processes and the nervous and immune systems of the human body. ▪ It is based on the prediction that an individual’s psychological state can influence their immune system via the nervous system. ▪ This perspective provides a scientific basis for the ‘mind over matter’, ‘think yourself well’ and ‘positive thinking, positive health’ approaches to life. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Social & Cultural Dimensions of Stress among Filipinos SOCIAL STRESS Exposure to stressful life events or social environments Negative physical and psychological outcomes Physical illness and lower mental health Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  What is Mental Health? Successful performance of mental function Effective functioning in daily activities Results: ✔ productive activities ✔ fulfilling relationships ✔ ability to cope with life’s challenges a state of well-being Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Mental Health Continuum Model Mental health is a continuum Ranges from being mentally healthy to having mental illness Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Mental Illness A diagnosable illness that affects a person’s thinking, emotional state, and behavior, and disrupts a person’s ability to work and carryout other daily activities and engage in satisfying personal relationships. Some are common, some are not. May cause severe disability. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Mental Distress vs. Mental Disorder Distress Disorder ✔ Common ✔ Less common ✔ Caused by a problem or event ✔ Often with high severity ✔ Usually not severe (may be severe) ✔ Usually long lasting ✔ Usually short lasting ✔ Professional help usually needed ✔ Professional help not usually needed ✔ NEEDS TO BE DIAGNOSED but can be useful ✔ DIAGNOSIS NOT NEEDED Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  The Biopsychosocial Model of Health and Illness (George Engel) The biopsychosocial model represented an attempt to integrate ✔ the psychological (the ‘psycho’) and ✔ the environmental (the ‘social’) into the traditional biomedical (the ‘bio’) model of health Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  The Biological Aspect of Mental Health The brain is made up of: cells, connection amongst the cells, and various neurochemicals (“neurotransmitters”) The neurochemicals provide a means for the different parts of the brain to communicate Different parts of the brain are primarily responsible for doing different things (e.g., thinking, feelings, movement) Most things a brain does depends on many different parts of the brain working together in a network Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  The Psychological Aspect of Mental Health The psycho aspects of health and illness were described in terms of cognitions, emotions and behaviours Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  The Cognitive-Behavioral Model (Aaron Beck) Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Cognitive Distortions distorted/irrational thoughts leading to maladaptive behaviors Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Cognitive Distortions distorted/irrational thoughts leading to maladaptive behaviors Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Cognitive Distortions distorted/irrational thoughts leading to maladaptive behaviors Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  The Social Aspect of Mental Health the social aspects of health were described in terms of ▪ social norms of behaviour (e.g. the social norm of smoking or not smoking), ▪ pressures to change behaviour (e.g. peer group expectations, parental pressure), ▪ social values on health (e.g. whether health was regarded as a good or a bad thing), ▪ social class ▪ ethnicity/culture ▪ spirituality Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Diathesis-Stress Model ▪ mental and physical disorders develop from a genetic or biological predisposition for that illness (diathesis) combined with stressful conditions that play a precipitating or facilitating role. PREDISPOSING FACTORS PRECIPITATING FACTORS GENETICS -family history of a psychological disorder; related to defective genes STRESSES - Minor daily stress (internal or BIOLOGICAL FACTOR - such as oxygen external), Life events deprivation at birth or poor nutrition (family death, starting during early childhood school), Short-term factors (school assignment), Long- term stress (chronic CHILDHOOD EXPERIENCES - isolation, pain/illness) loneliness or shyness that creates a distorted view of the world Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Mental Health in the Philippines The DOH estimates that at least 3.6 million Filipinos are facing mental health issues during the pandemic, including depression, substance use disorders such as alcohol use disorder, and mood disorders like bipolar disorder. (USAID Renew Health Project 2021) Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Mental Health in the Philippines Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Mental Health across Generations Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Mental Health across Generations Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Common Mental Health Problems among Filipino Adolescents DEPRESSION Depression is a common but serious mood disorder that negatively affects an individual's behavior, emotions, thoughts, bodily functions, and interpersonal relationships. It is described as a feeling of intense sadness and may include loss of interest in activities a person usually enjoys. It can lead to a variety of problems and difficulties in daily living, including academics. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Characteristics of Someone with Depression Overwhelming Sadness Hopelessness Loss of interest and/or energy Guilt or worthlessness Concentration loss Appetite and/sleep change Psychomotor agitation/retardation Irritability/Anger Withdrawal/Isolation Suicidal thoughts Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Sadness vs. Depression Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Sadness vs. Depression Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Common Mental Health Problems among Filipino Adolescents ANXIETY AND ANXIETY DISORDERS Restlessness, feeling keyed up or on edge. Being easily fatigued. Difficulty concentrating or mind going blank. Irritability. Muscle tension. Sleep disturbance Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Common Mental Health Problems among Filipino Adolescents SUICIDE Suicide is the second leading cause of death among 15-29 year olds (WHO, 2017) Among the Filipino Youth: 8.7% has suicidal ideation and 3% attempted suicide (Young Adult Fertility and Sexuality Study, 2013) 17% of Filipino Students have attempted suicide (Global School-based Student Health Survey, 2015) Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Non-Suicidal Self-Injury (NSSI) vs. Suicide Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Promotion of Mental Wellness Philippine Mental Health Law (RA 11036) Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Promotion of Mental Wellness Where to seek professional help: Mental Health Professionals Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Promotion of Mental Wellness Allied Mental Health Professionals Psychometricians ▪ administers objective and structured personality tests; conducts preparatory intake interviews of clients for psychological intervention sessions. Guidance Counselors ▪ Focus is on clients potential and resolution of problems; common in education and career setting Psychiatric Nurses ▪ Focus is on signs, symptoms and complaints of clients; serves as case managers in clinical setting Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Promotion of Mental Wellness Allied Mental Health Professionals Social Worker ▪ Focus is on the process of integration of clients in the community Occupational Therapists ▪ Focus is on resumption of activities of daily living; integration with community by honing occupational skills Life Coach ▪ Focus is on everyday life concerns that are not clinical in nature, can be specific to certain contexts such as business, executive, academic and sports science. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Promotion of Mental Wellness UST Counseling and Career Center Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Promotion of Mental Wellness Mental Health Crisis/Suicide Hotlines Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  COPING MECHANISM AND MENTAL HYGIENE Applying the principles of effective coping mechanism in maintaining mental health Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Nature of Coping Coping is defined as the thoughts and behaviors used to manage the internal and external demands of situations that are appraised as stressful. Varies greatly: ▪ Coping Strategies ▪ Coping Styles Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Coping Strategies/Skills When faced with stress, coping responses can be characterized as: ▪ Problem-focused coping involves attempts to do something constructive about the stressful conditions that are harming, threatening, or challenging an individual. ▪ Emotion-focused coping involves efforts to regulate emotions experienced due to the stressful event. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Coping Styles Coping style is a propensity to deal with stressful events in a particular way. ▪ approach (confrontative, vigilant) ▪ Approaching is characterised by wanting to address the problem, get it out in the open and deal with it ▪ avoidant (minimizing) ▪ the reverse – where removing the stressor and avoiding it in the future is preferred. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Nature and Concept of Mental Hygiene Mental Hygiene - the science of maintaining mental health and preventing the development of psychosis, neurosis, or other mental disorders. Approaches of Mental Hygiene: 1. The Preventive Approach – practices to surround the individual with environmental influences that will enable to develop his/her full potentialities, to obtain emotional stability and to achieve personal and social adequacy 2. The Therapeutic Approach – attempt to correct minor behavioural adjustments through counseling and psychotherapy. 3. The Curative Approach – concerned with detection and correction of serious but curative behavioural maladjustments. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Preventive Approach: Self-Care SELF-CARE is “the practice of activities that a mature person initiates and performs, within a time frame, to promote and maintain personal well-being, healthy functioning, and continuing development throughout life” (Orem, 2001) Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Long-term benefits of self-care 1. Self-care boosts resilience 2. Self-care can maximize protective factors and minimize the risk factors 3. Self-care can strengthen our character 4. Self-care is a good preventive measure Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  What is your SELF-LOVE LANGUAGE? QUALITY TIME PHYSICAL TOUCH ACTS OF SERVICE Spending time on the things you Doing yoga or other exercises Give yourself what you need love Massage + Pampering when you need it Hobbies / creative time Learning to love your body Serve a higher power Having solitude Take care of your basic needs Meditation Taking yourself on dates RECEIVING GIFTS WORDS OF AFFIRMATION Investing in yourself Using your words to build yourself up Spending money on your hobbies Positive self-talk Buying yourself little gifts Daily affirmations / mantras Journaling Being your biggest cheerleader Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Things to remember: You are important You are so loved and you matter Your wants and needs are valid. Your boundaries are important You are allowed and worth It’s okay to ask for help to say “no” respect Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Self-care vs. Non Self-care Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Developing a Daily Mental Hygiene Regimen Emotional and Cognitive Check-in Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Developing a Daily Mental Hygiene Regimen Lifestyle Changes and Mindfulness Strategies Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Developing a Daily Mental Hygiene Regimen Conflict Resolution and Management Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Developing a Daily Mental Hygiene Regimen Digital Detox: Disconnect Online & Re-connect Offline Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  RESILIENCY Lessons from the bamboo Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Bambo Lessons on Resilience o To bend but not break Resilience To bounce back To grow amidst adversities Understanding the Self UNIT 4: Mental Health, Coping and Resiliency AM I RESILIENT?  Resilience “the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress” American Psychological Association, 2014 Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Resilience The word “resilience”, from the Latin verb resilire (re-salire: to jump back), means literally the tendency or ability to spring back, and thus the ability of a body to recover its normal size and shape after being pushed or pulled out of shape, and therefore figuratively any ability to recover to normality after a disturbance (K. Wolter et al. 2012) Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Trait “Resilience is not a trait that people either have or do not have. It involves behaviors, thoughts and actions that can be learned and developed in anyone.” American Psychological Association, 2018 Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Outcome “Resilience is a stable trajectory of healthy functioning after a highly adverse event..” Bonanno, 2004 Understanding the Self UNIT 4: Mental Health, Coping and Resiliency Resilience exists in a CONTINUUM Pietrzak & Southwick, 2011  Dr. Catherine Panter-Brick “Resilience as a process to harness resources to sustain well-being.” Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  What makes you resilient? Determinants of Resiliency We view resilience in a multi-modal model. There are several factors that can determine an individual’s resilience. These factors are independent yet they interact with one another in a dynamic, complex relationship. Biological Psychological Socio-cultural Genetics & DNA Personality Interacting systems Survival & Adaptation Coping Mechanisms The Filipino Spirit Developmental Processes Parenting Styles Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Coping vs. Resilience Ability to control emotions The ability to bounce back Ability to perceive reality The positive capacity to cope Ability to think rationally with stress Ability to problem solve Provides resistance to negative events Culturally defined Hardiness, Resourcefulness Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Resilience Factors Social Physical Connectedness environments environments Sense of inner Spiritual life Family wisdom that is lived out Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  ACCEPTANCE Dias & Cadime, 2017 Factors that facilitate and foster Accepting that we may not be able to Protective resilience change the situation, but we can change the way we perceive it. Factors Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  ACCEPTANCE Dias & Cadime, 2017 “What hurts us the most Accepting that we may not be able to change the situation, but that we can heals us, only if we start change the way we perceive it. to accept it.” Rev. Fr. Rolando dela Rosa, OP Dias & Cadime, 2017 Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  ACCEPTANCE Dias & Cadime, 2017 Factors that facilitate and foster Accepting that we may not be able to Protective resilience change the situation, but we can change the way we perceive it. Factors CARING & SUPPORTIVE RELATIONSHIPS Family, friends, romantic relationships that are characterized by love and trust APA, 2017 Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  “The things that we love SELF-AWARENESS tell us what we are.” Understanding who you are St. Thomas Aquinas The real you behind all the labels Dias & Cadime, 2017 CREATIVITY & FLEXIBILITY Resourcefulness in the face of adversity; ability to employ various coping mechanisms in different situations Metzl, 2008 SAFE AND POSITIVE SPACE Positive environments that promote self- expression, supportive communities, and safe spaces Dias & Cadime, 2017 Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  SENSE OF COHERENCE Believing that the world is manageable and meaningful; combining strengths and values Dias & Cadime, 2017 EMOTION REGULATION SKILLS Ability to manage and control emotions Dias & Cadime, 2017 SPIRITUALITY Spirituality contributes to well-being. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  CREATING A CULTURE OF Resilience Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Make Connections Form close, positive relationships with your family, friends, colleagues, classmates. Do not be afraid to seek and accept help from other people. Be active in organizations and communities. Be there for others in time of need. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Accept Change Accept that change is a part of life. Accept things you cannot change and focus on those you can. Accept that there are some goals that cannot be reached. Accept that there are people that have to leave. Accept that people change. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Be Positive. Trust yourself. Believe in yourself. Always find the silver lining. Count your blessings. Measure in love. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Laugh. It is still the best medicine. Hang on to humor. Smile. Laugh. “Cheerfulness is the best promoter of health, and is as friendly to the mind as to the body.” –Joseph Addison Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Fides. Spes. Caritas. Keep the faith. Be hopeful. Love always. Open your heart. Be kind. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Self-Discovery Find yourself. Some tragedies and crises can also serve as opportunities. Do not be afraid of being lost because sometimes, getting lost can help you find yourself. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Take care of Practice self-care. Pause. Have a mental health first aid kit or yourself. a happiness kit or a positivity space. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Create safe spaces. Be the safe space for other people. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Focus on solutions. Problems are temporary and can always be solved, sometimes the challenge is finding the solutions. Instead of ruminating on the problem, look at solutions and work on them. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Manage your time and energy. Time management is important in order for us to deal with the many demands of life. Likewise, we also manage our energies so we can focus them on what is important. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency  Keep Swimming-Dory Keep moving towards your goal. Do something regularly. Take small steps (even baby steps are steps forward). Instead of focusing on what you cannot do or what stops you from reaching your dreams, ask what you can do and what can bring you closer to them. Understanding the Self UNIT 4: Mental Health, Coping and Resiliency “She stood in the storm, and when the wind did not blow her way, she adjusted her sails.” ― Elizabeth Edwards