Personal Development (Senior High School)

UNDERSTANDING MENTAL HEALTH

Mental Health- state of well-being in which every individual realizes his/her own potential , can cope with the normal stresses
of life, can work productively and fruitfully, and is able to make contribution to his/her own community.
Well –being- is not only about having positive emotions but it also refers to a number of positive psychological functioning. They
are as follows:
1. Self –acceptance *The level of well-being depends on how you are balanced and whole
2. Positive Relations across those given dimensions.
3. Autonomy
4. Environmental Mastery
5. Purpose in life
6. Personal growth
Why is Good Mental Health and Well-Being Necessary?
Mental health and well-being are very important as they allow you to live fully and to function at your best. Your overall
wellness make a lot of difference and they are reflected by how are you able to handle things. Some people, when they are not
okay, find it difficult to focus, complete a task on time or do things very well. Consequently, personal satisfaction is affected and
evaluation of the completed task by others will also be affected.
Good mental health enhances your ability to relate with others as well, resulting in satisfying, healthy relationships. It
puts you in a good disposition as you interact with others. Moreover, it enables you to focus and make better choices because
you are clear with what you want. It also enable you to handle the ups and downs.
Common Problems among Adolescents
1. Problem with Attention/Focusing
*Attention Deficit/Hyperactive Disorder- a chronic problem in attention/ hyperactivity, and/or impulsivity.
2. Mood Swings- fast shifting of moods.
* Mood disorders- these are type of mental disorders characterized by emotional disturbances that affect
physical, social, perceptual, and thought processes of an individual. Example: Bipolar disorder
3. Low Self-Esteem
* Self-Esteem- refers to how well you regard yourself.
4. Anxiety
* Anxiety disorders- these are class of disorders marked by extreme worries and apprehension. Examples: panic
disorder, post-traumatic stress disorder, among others.
5. Depression
* Major depressive disorder- it is marked by persistent sadness, despair, and loss of interest in life activities.
6. Eating Problems/ Disorders- this is a serious problem in eating behaviour brought about by excessive concern over
weight and unhealthy eating practices.
a. Anorexia nervosa- is a psychological disorder wherein the person keeps his/her weight as low as possible
because of faulty thinking that he/she is fat and would want to be thin as possible.
b. Anorexia bulimia- is an eating disorder characterized by cycle of bingeing or overeating then purging what
has been eaten by vomiting to avoid gaining weight
7. Substance Abuse- harmful or hazardous use of psychoactive substances, including alcohol and illicit drugs.

Nurturing Your Mental Health

1. Think bright. Think well.
2. Do what is right. Take good action.
3. Be on the move.
4. Be strong. Manage your stress.
5. Lift yourself up. Build your confidence.
6. Find peace inside and out.
7. Develop life skills.
8. Establish a support network.
9. Help someone.

UNDERSTANDING STRESS
 Stress- refers to body’s reaction to perceived threats or tension that affects our body’s balance – Dr. Hans Selye.
 Balance (Homeostasis) - refers to our normal, healthy, steady state.
 General Adaptation Syndrome (GAS) - a model that explains the individual’s bodily response whenever facing a
stressful situation. Its three phases are:
 1. Alarm Phase- Stressor has been recognized. It could be a problem, a difficulty, or threat stirring reactions in
your body. The nervous system is activated. Your hormones act up, producing a surge of energy intended to
allow you to handle the stressful situation.
2. Resistance Phase- Being able to handle stress or adapt to the situation, you are able to restore a sense of
balance once again. Your defences may still be up, though. Your body is still in a state of arousal to resist any
effects of stress in you.
3. Exhaustion Phase- If the stressful situation persists and you are no longer able to neither adjust nor hold up,
exhaustion sets in that can seriously affect your body. Burnout, fatigue, dysfunction, or health problems can
occur.

What happens to our body in the face of a stressor?

The body sets to the stage of “fight or flight” reaction. It is the body’s way of dealing with the perceived danger or threat
that terrifies or creates stress for the individual. Basically, it mobilizes the body to face the stress or run away from it.

STRESS AND YOUR WAY OF THINKING

 Stress can be understand in a two-way process involving the environment (stressor) and the person’s way looking at
the situation (appraisal). Stress essentially depends on how the person sees the situation and his/her ability to deal
with it.
 Richard Lazarus- developed the theory of cognitive appraisal which explains how an individual responds to stress.
According to him, the appraisal or the assessment of the situation involves:
1. Primary Appraisal- at the onset of the stressful event, you think about its meaning or importance.
2. Secondary Appraisal- this involves how you cope with the stressful situation.

COMMON STRESSORS OTHER SPECIFIC STRATEGIES TO HANDLE STRESS

1. Work/ Studies 1. Take care of your health.

2. Money 2. Physical activities.
3. Relationships 3. Relaxation Exercises
4. Time 4. Identifying support groups.
5. Environment
6. Adapting to change
7. Unexpected events

UNDERSTANDING EMOTIONS
 Emotion- conscious mental reaction subjectively experienced as a strong feeling usually directed toward a specific
object and typically accompanied by physiological and behavioural changes in the body (Merriam-Webster).
- a natural instinctive state of mind derived from one’s circumstances, mood, or relationships with others
(Oxford).

 Components of Emotions
1. Cognitive aspect- refers to your evaluation of the event or situation. It is your personal interpretation. Hence,
subjective.
2. Physical / Physiological aspect- it is what goes on inside your body or the autonomic arousal and response.
3. Behavioral aspect- outward expression of emotion

EMOTIONAL INTELLIGENCE
-handling emotions is its key aspect

 Emotional Quotient- awareness of one’s emotion and ability to understand the emotions of others. It involves managing
emotions and applying them to enhance good thinking processes like reasoning , solving problems, and even handling
stress
 Key skills to raise EQ level are: heightened awareness; effective management, and positive application of emotions.

SALOVEY AND MAYER’S THEORY

- Theorized by Peter Salovey and John Mayer.

- According to this theory:
o Emotions can be defined as organized responses to internal and external events that may have
positive or negative effects on the adjustment of an individual.
o Emotional Intelligence is the subset of social intelligence that involves the ability to monitor one’s
own and other’s feelings and emotions, to discriminate among them and use this information to
guide one’s thinking and actions.
 o The identified KEY COMPONENTS OF EMOTIONAL INTELLIGENCE are:
 Appraisal and expression of emotion;
 Management of emotion; and
 Using emotion to serve a purpose: thinking, planning, attention and motivation.

*Good EQ has positive effects on mental health and you are well aware of your feelings and are open to experiences.