PERSONAL HEALTH

Personal Health is the ability to take charge of your health by making conscious decisions to be
healthy. It not only refers to the physical well-being of an individual but it also comprises the wellness of
emotional, intellect, social, economical, spiritual and other areas of life.

1. Characteristics of a Healthy Person;

Mentally - means relating to the state or the health of a person's mind.

A mentally tough person is strong-willed. If someone is mentally unfit for a job, he doesn't have
the brains to carry it out.

Emotionally - in a way that relates to a person's emotions.

Socially - relating to, devoted to, or characterized by friendly companionship or relations.

2. Ways to Develop and Nurture One’s Mental Health

- Mental health is much more than a diagnosis. It's your overall psychological well-being—the way
you feel about yourself and others as well as your ability to manage your feelings and deal with
everyday difficulties.

1. Tell yourself something positive

Research shows that how you think about yourself can have a
powerful effect on how you feel.

2. Write down something you are grateful for;

Gratitude has been clearly linked with improved well-being and

mental health, as well as happiness. The best-researched method to
increase feelings of gratitude is to keep a gratitude journal or write a
daily gratitude list.
3. Focus on one thing (in the moment)

Being mindful of the present moment allows us to let go of negative

or difficult emotions from past experiences that weigh us down.
 4. Exercise

Your body releases stress-relieving and mood-boosting endorphins

before and after you work out, which is why exercise is a powerful
antidote to stress, anxiety, and depression.

5. Eat a good meal

What you eat nourishes your whole body, including your brain.

6. Open up to someone

Knowing you are valued by others is important for helping you think
more positively.

7. Do something for someone else

Research shows that being helpful to others has a beneficial effect

on how you feel about yourself.

8. Take a break

In those moments when it all seems like too much, step away, and
do anything but whatever was stressing you out until you feel a little
better.
9. Go to bed on time

A large body of research has shown that sleep deprivation has a

significant negative effect on your mood.

3. Ways to Stay Emotionally Healthy

- Taking care of your mental health is as essential as staying physically fit

Mental and emotional health is an essential part of your overall health
and wellbeing.

1. Take care of your physical health

You can stay healthy by eating well, getting adequate rest and exercise.

2. Get fresh air and exposure to sunlight

A study has shown that exposure to sunlight increases the production of

serotonin, a chemical that regulates mood in the brain.

3. Take care of yourself

Investing time in self-care contributes to your mental and emotional

wellbeing. Set time aside for yourself; attend to your own emotional
needs; read a book; pamper yourself. You could learn to use aspects
of mindfulness to relax.

4. Spend time with people whose company you enjoy

Spending time with people you love and get along with gives you a
sense of being valued and appreciated.

5. Pursue a hobby, or a new activity

Participating in activities that you enjoy helps you stay engaged and in
turn, happy. Picking up a new skill challenges you, increases your
concentration levels and makes you feel good about learning something
new.

6. Manage your stress

You, just like everyone else, will have certain triggers that cause you
stress. You can try to avoid a stressful situation, but when you don’t
have a choice but to face the event or person that causes you stress, you
need to find a way to cope with it.

7. Identify your strengths, weaknesses, and boundaries

 Acknowledge your strengths and work on your weaknesses. Accepting
that you have some weaknesses just like everyone else is a key to your
mental and emotional wellbeing.

8. Practice gratitude

When you practice gratitude for what you have, it can take away focus
from what you don’t. Studies show that being grateful for what you
have helps you stay optimistic about your future and boosts your mental
health.

9. Express yourself

Poorly managed or unregulated emotions can be harmful to your mental

health. You may shy away from expressing emotions or feelings that you
think are ‘negative.’ Being able to express what you’re feeling, what you
like or don’t like, can help you de-clutter your mind.

10.Ask for help when you feel overwhelmed

When you feel sad, challenged, frustrated, confused, angry, or just

simply overwhelmed and unable to cope, speak to someone you trust –
a spouse, friend, parent, sibling or relative.

B. Healthy and Unhealthy relationships

Respect for both oneself and others is a key characteristic of healthy

relationships. In contrast, in unhealthy relationships, one partner tries to
exert control and power over the other physically, sexually, and/or
emotionally.

1. Signs of Healthy Relationships

 Loving Family - In a relationship, a family that doesn't love on the merit of
expectations and obligations.
Genuine friendships –
As we all know, these special relationships do more than just get us by.
Friends are our concert
buddies.
Below, find the 11 qualities that set real friends apart from the other
relationships in our lives.
1. They push us to be more accepting of ourselves

2. They call us out when we're in the wrong

No, not just for argument's sake, but when we're actually wrong. We all
have flaws. Real friends identify them in a mindful manner not to be
spiteful, but for accountability's sake. "They're able to point out some of
the negative things you're doing in addition to the positive. "They really
support you on both sides.
3. They're present

4. They really listen.

How many times have you tried to have a conversation with someone, only
for that person to turn the topic back to him or herself? Somehow the
venting moments and the catch-up sessions aren't quite as fulfilling.

5. They support us through adversity

6. They keep our stress in check

One of the hallmarks of a long-lasting friendship is knowing what makes the

other person tick. Genuine friends can sense duress -- and thereby assist in
making better decisions.

7. They keep us humble

8. They have our backs, even when life gets tricky

It can be a stomach-churning scenario: You're out with a few co-workers

when you see your good friend's significant other flirting with someone
else.

9. They make the friendship a priority

10. They practice forgiveness

We all make judgment errors from time to time when it comes to our
relationships. But as Randy Taran, author and producer of Project
Happiness, writes, genuine friendships know how to weather the storm.

11. They make us want to be better people

 2. Importance of Healthy Relationships in Maintaining Health

A healthy relationship is built on respect and involves both people having

trust, compromise and an understanding for each other, where each person
is comfortable being in the company of the other. Healthy relationships
enable you and your partner to stay in control of your sex life. Your partner
will respect you for taking care of your health and theirs.

3. Signs of Unhealthy Relationships

10 Signs of an Unhealthy Relationship

INTENSITY
Having really extreme feelings or over-the-top behavior that feels like too
much.
JEALOUSY
An emotion that everyone experiences, jealousy becomes unhealthy when
someone lashes out or tries to control you because of it.
MANIPULATION
When a partner tries to influence your decisions, actions or emotions.
ISOLATION
Keeping you away from friends, family, or other people.
SABOTAGE
Purposely ruining your reputation, achievements or success.
BELITTLING
Making you feel bad about yourself.
GUILTING
Making you feel guilty or responsible for your partner’s actions.
VOLATILITY
Unpredictable overreactions that make you feel like you need to walk on
eggshells around them or do things to keep them from lashing out.
DEFLECTING RESPONSIBILITY
Making excuses for their behavior.
BETRAYAL
When your partner acts differently with you versus how they act when
you’re not around.

4. Managing Unhealthy Relationships

Relationships with family, friends, and especially romantic partners

require effort to maintain. Relationships are very important part of our
lives, and often give us meaning, purpose, positive emotions, and
contribute to an individual’s sense of well-being, self-esteem and
security.

Tips to maintain a healthy relationship

 Effective communication
 Mutual respect, trust, honesty, support, fairness, equality, and
safety
 Compromise
 Have separate identities
 Non-judgmental towards each other
 Affection, emotional expression
 Spend quality time together
 Openness and willingness to learn new relationship skills
C. Mental, Emotional and Social Health Concerns (include ways on how these
negatively impact one’s health and wellbeing)

1. Social anxiety - is the fear of social situations that involve interaction with
other people. You could say social anxiety is the fear and anxiety of being
negatively judged and evaluated by other people. It is a pervasive disorder
and causes anxiety and fear in most all areas of a person's life.

2. Mood swings - an abrupt and apparently unaccountable change of mood.

3. Teasing - intended to provoke or make fun of someone in a playful way.

4. Bullying, including cyber bullying - the effects of bullying can be devastating,

leaving you feeling helpless, humiliated, angry, depressed, or even suicidal.

5. Harassment - covers a wide range of behaviors of an offensive nature. It is

commonly understood as behavior that demeans, humiliates or
embarrasses a person, and it is characteristically identified by its
unlikelihood in terms of social and moral reasonableness.

6. Emotional and Physical abuse - Physical and emotional abuse go hand-in-

hand in many relationships. In fact, it's rare to find physical abuse without
the presence of emotional abuse (aka mental abuse). Often, when the
physical abuser cannot physically abuse the victim, such as in public, they
can emotionally abuse him or her. Physical and emotional abuse together
in a relationship like a marriage can leave a person in fear for her life, yet
too scared to leave the relationship.

7. Other stressful – situations - Life stresses can also have a big impact.
Examples of life stresses are:

 The death of a loved one

 Loss of a job
 Increase in financial obligations
 Emotional problems (depression, anxiety, anger, grief, guilt, low self-
esteem)
 Taking care of an elderly or sick family member
D. Preventing and Managing Mental, Emotional and Social Health Concerns

1. Practicing life skills

Communication - the imparting or exchanging of information or news.

Assertiveness - is a skill regularly referred to in social and communication skills

training.

Self-management - means being able to manage the daily tasks to live well with one
or more chronic conditions.

Decision-making - the action or process of making decisions, especially important

ones.

2. Finding Resources and Seeking Help

GROWTH AND DEVELOPMENT/

PERSONAL HEALTH
A. Changes during puberty

B. Puberty- related Health-Myths and Misconceptions

1. On Menstruation
1.1 not taking bath
1.2 not carrying heavy loads
1.3 avoiding sour and salty food
 1.4 no physical activities
1.5 use of menarche for facial wash
2. On Nocturnal Emissions
2.1 not related to preoccupation with sexual thought
3. On Circumcision
3.1 at the appropriate maturational stage

C. Puberty- related Health Issues and Concerns

1. Nutritional Issues

2. Mood Swings
3. Body Odor
4. Oral Health concerns

5. Pimples Acne
6. Poor Posture
7. Menstruation-related Concerns
8. Early and Unwanted Pregnancy
9. Sexual Harassment

D. Self – care and Management of Puberty-related Health Issues

and Concerns
1. Self-management Skills/Responsibility for personal health
(proper diet, proper hygiene, oral care, care during
menstruation/circumcision,breast self-examination)
2. Seeking the Advice of Professionals/Trusted and Reliable
Adults
E. Sex and Gender
1. Sex (male, female or intersex)
2. Gender Identity (girl/woman, boy/man or transgender)
3. Gender Roles (masculine, feminine, androgynous)
4. Factor that Influence Gender Identity and Gender Roles
SUBSTANCE USE AND ABUSE
A. Nature of Gateway Drugs
1. Caffeine

2. Tobacco
3. Alcohol
B. Effects of Gateway Drugs
1. Caffeine
2. Tobacco
3. Alcohol

C. Impact of the Use and Abuse of Gateway Drugs

1. Individual
2. Family
3. Community
D. Prevention and Control of Use and Abuse of Gateway Drugs
1. Development of Life Skills (resistance, decision-making,
communication, assertiveness)
2. Observance of Policies and Laws such as school policies and national
law (RA 9211 or the Tobacco Regulation Act of 2003)
INJURY, SAFETY AND FIRST AID

A. Nature and Objectives of First Aid

1. Prolong life
2. Alleviate suffering/lessen pain
3. Prevent further injury
B. First aid principles
1. Ensure that it is safe to intervene
2. First aider’s safety first
3. Conduct initial assessment
4. Take immediate action. First things first.
5. Get help.
C. Basic First Aid for Common Injuries and Conditions

1. Wounds
2. Nosebleed
3. Insect bite

4. Animal bite
5. Burn and Scald

6. Food Poisoning
7. Fainting

8. Musculoskeletal injuries (sprain, strain, musclecramps, dislocation and fracture)