BEATING STRESS AND MANAGING GOOD MENTAL
HEALTH
Contents
• What is good mental health?
• Improving emotional and mental health
• What is stress?
• Signs and symptoms of short term stress
• Signs and symptoms of long term stress
• What can you do to help beat stress
• Breathing exercises and relaxation
“Mental health is the emotional and spiritual resilience which enables us to enjoy life and survive pain, disappointment and sadness.
It is a positive sense of wellbeing and an underlying belief in our own dignity and self-worth”
GOOD MENTAL HEALTH
GOOD MENTAL HEALTH ISN’T SOMETHING YOU HAVE, BUT SOMETHING YOU DO.
GOOD MENTAL HEALTH IS THE POSITIVE ABILITY TO ENJOY LIFE AND COPE WITH ITS DIFFICULTIES
YOUR MENTAL HEALTH DOESN’T ALWAYS STAY THE SAME. IT CAN CHANGE AS CIRCUMSTANCES CHANGE AND AS YOU MOVE THROUGH DIFFERENT STAGES OF YOUR LIFE.
GOOD MENTAL HEALTH IS JUST AS IMPORTANT AS GOOD PHYSICAL HEALTH.
Improving emotional and mental health
• It is human nature to focus on the negative aspects of our lives – challenge negative thoughts
• Learn how to change your attitudes• Improve your self-esteem• Take care of yourself• Pay attention to your own needs and feelings• Build and foster good relationships• Laugh a lot…• Manage your stress levels
WHAT IS STRESS?
COMMON THOUGHTS……
• I JUST DON’T GET A TASK FINISHED ANY MORE BEFORE I MOVE ON TO THE NEXT THING…..
• I HAVE A MILLION THINGS TO DO…..• IT JUST SEEMS TO BE ONE CRISIS AFTER
ANOTHER……• I KEEP EXPECTING SOMETHING ELSE TO
GO WRONG……• I SHOULD BE ABLE TO HANDLE THIS…
HOWEVER
A SITUATION THAT IS INTOLERABLE TO ONE PERSON MAY BE STIMULATING
TO ANOTHER
THE ABILITY TO COPE VARIES FROM PERSON TO PERSON
WE CANNOT AVOID STRESS
SITUATIONS ARISE ON A DAY TO DAY BASIS WHICH MAKE PHYSICAL,
MENTAL AND EMOTIONAL DEMANDS ON US
WE ALL NEED SOME PRESSURE TO HELP US LEAD FULFILLING LIVES
• TOO LITTLE – CAN LEAD TO BOREDOM AND FRUSTRATION
• TOO MUCH – CAN AFFECT BOTH OUR PHYSICAL AND PSYCHOLOGICAL
HEALTH
SHORT TERM STRESS
• COLD SWEATY HANDS AND FEET• CLENCHED OR GRINDING TEETH• NAIL BITING• DRY MOUTH• TENSE MUSCLES• INCREASED HEART RATE• INCREASED SENSITIVITY TO TOUCH• DECREASED SENSITIVITY TO PAIN
WHEN THE ACTION OR EVENT IS OVER THE BODY RETURNS TO ITS NATURAL BALANCE
LONGTERM STRESSHOW YOUR BODY MAY REACT
• BREATHLESSNESS• FREQUENT HEADACHES• DIZZY/ FAINTING/• SLEEPING PROBLEMS/ EXCESSIVE TIREDNESS/
RESTLESSNESS• CHEST PAIN/ PALPATATIONS• HIGH BLOOD PRESSURE• CONSTIPATION/ DIARRHOEA• INDIGESTION/ HEARTBURN• CRAMPS/ MUSCLE SPASMS/ NERVOUS TWITCHES• LACK OF APPETITE/ CRAVINGS• SEXUAL PROBLEMS
HOW YOU MAY FEEL
• IRRITABLE• AGGRESSIVE• GUILTY• DEPRESSED• LOSS OF INTEREST IN LIFE AND OTHERS• WITHDRAWN• FAILURE• DREAD/ FEAR• NEGLECTED• ALONE
HOW YOU MAY BEHAVE
• DIFFICULTY MAKING DECISIONS• DIFFICULTY CONCENTRATING• CRYING• UNABLE TO SHOW TRUE FEELINGS• DENYING THERE IS A PROBLEM• EXCESSIVE DRINKING/ DRUG ABUSE
WHAT CAN WE DO?
REMEMBER STRESS IS NOT A SIGN OF WEAKNESS OR INABILITY TO COPE
EARLY RECOGNITION OF THE SIGNS OF STRESS IS CRUCIAL TO PREVENT IT
BECOMING MORE SERIOUS.
LEARN TO RECOGNISE YOUR OWN INDIVIDUAL WARNING SIGNS
KEEP IN MIND THE ABC OF HANDLING STRESS
AWARENESS• WHAT CAUSES YOU STRESS• HOW DO YOU REACT
BALANCE• HOW MUCH CHALLENGE CAN YOU COPE WITH BEFORE IT
BECOMES A SOURCE OF NEGATIVE STRESS• THERE IS OFTEN A FINE LINE BETWEEN WHAT IS CONSIDERED
POSITIVE AND NEGATIVE STRESS
CONTROL• WHAT CAN YOU DO TO HELP YOURSELF• CAN YOU USE THE RESOURCES YOU HAVE WITHIN YOURSELF?
DO YOU CAUSE YOURSELF STRESS?
DO YOU
• SET YOURSELF UNREALISTIC OBJECTIVES?• ALWAYS HAVE HIGH EXPECTATIONS OF YOURSELF AND
OTHERS?• TEND TO BE NEGATIVE OR PESSIMISTIC?• TRY TO ACHIEVE UNREALISTIC GOALS?• SAY YES WHEN YOU MEAN NO?• USE CAFFEINE EXCESSIVELY TO GET YOU THROUGH THE
DAY?• PUT YOURSELF DOWN ON A REGULAR BASIS• DWELL ON NEGATIVE OUTCOMES
BEATING STRESS
Be aware of your own feelingsEat a balanced dietAccept the things you cannot changeTime management
SleepTalk to othersRelaxationExerciseStop feeling guilty
Smiling and laughing
REMEMBER….
WELLBEING IS A CHALLENGE
TAKE A HOLISTIC APPROACH AND LOOK AT THE MIND AND BODY TOGETHER
BE THE SELF YOU CHOOSE TO BE
IT IS DIFFICULT TO NURTURE THE WELLBEING OF OTHERS IF WE DON’T NURTURE IT IN OURSELVES