PERSONAL DEVELOPMENT 12

MODULE 7:
Mental Health and Well-Being in Middle and Late Adolescence
Big Question: How do you stay mentally healthy?

Objectives:
At the end of the module, you will be able to:
1. Interpret the concepts of mental health and psychological well-being in everyday
observations about mental health problems during adolescence,
2. Identify your own vulnerabilities, and
3. Create a plan to stay mentally healthy during adolescence

Reading: CHANGE YOUR MIND ABOUT MENTAL HEALTH

Mental health. It’s the way your thoughts, feelings, and behaviors affect your life. Good
mental health leads to positive self-image and in-turn, satisfying relationships with friends and
others. Having good mental health helps you make good decisions and deal with life’s challenges
at home, work, or school.
It is not uncommon for teenagers to develop problems with their mental health. Problems
can range from mild to severe, and can include depression, anxiety, body esteem issues, and
suicide, among others.
Unfortunately, most young people with mental health problems don’t get any treatment for
them. Research shows that effective treatments are available that can help members of all racial,
ethnic, and cultural groups.
If you broke your leg or came down with pneumonia, you wouldn’t let it go untreated. Often
however, young people ignore mental health problems thinking they will “snap out of it,” or that they
are something to be ashamed of. That kind of thinking prevents people from getting the help they
need. Sometimes getting help is a matter of understanding mental health issues and changing your
mind about them.

Source: American Psychological Association, available from:

http://www.apa.org/helpcenter/change.aspx
Activity: MEDIA MOTIVES
1. What type of product or service is featured in your ad?
2. What approach has the advertiser used to promote or sell this product or service? Here are
some of the methods that advertisers use to attract consumer:
 Sex Appeal
 Join the Bandwagon: Everyone is getting one!
 Highest Quality Available
 Financial Plans/Installment Incentives
 Negative Advertising
 Homestyle or Traditional
 We Try Harder
 Best Value
 New & Improved
 Name Brands & Logos
 Health & Safety
3. What message does this ad give the consumer?
4. How would you define or describe this approach to advertising?
5. Do you think that this approach is effective advertising for the product? Why or why not?
6. In what ways, if any, could any part of this advertisement impact a person’s body image?
(e.g. you could take into consideration: the product itself, the models selling it, the way it is
being presented, etc.)
(adapted from Mental Health Kit (Junior High School)–Be Kind to Yourself and Others
http://www.albertahealthservices.ca/assets/programs/ps-7344-body-image-gr7.pdf)

Additional Information: Strategies for Becoming a Critical Viewer of the Media

Media messages about body shape and size will affect the way we feel about ourselves
and our bodies, only if we let them. One of the ways we can protect our self-esteem and body
image from the media’s narrow definitions of beauty is to become a critical viewer of the media
messages we are bombarded with each day. When we effectively recognize and analyze the
media messages that influence us, we remember that the media’s definitions of beauty and
success do not have to define our self-image or potential. Remember:
• All media images and messages are constructions. They are NOT reflections of reality.
Advertisements and other media messages have been carefully crafted with the intent to send a
very specific message.
• Advertisements are created to do one thing: convince you to buy or support a specific product or
service.
• To convince you to buy a specific product or service, advertisers will often construct an emotional
experience that looks like reality. Remember that you are only seeing what the advertisers want
you to see.
• Advertisers create their message based on what they think you will want to see and what they
think will affect you and compel you to buy their product. Just because they think their approach
will work with people like you doesn’t mean it has to work with you as an individual.
• As individuals, we decide how to experience the media messages we encounter. We can choose
to use a filter that helps us understand what the advertiser wants us to think or believe and then
choose whether we want to think or believe that message. We can choose a filter that protects our
self-esteem and body image.
Through the use of magazine advertisements, we have discussed what motivates the
advertising industry and the effect that media has on body image. A final conclusion is that each
student is left with strategies about how to strengthen themselves against these messages.

Reading: SELF ESTEEM AND BODY ESTEEM

Does any of this sound familiar? "I'm too tall." "I'm too short." "I'm too skinny." "If only I were
shorter/taller/had curly hair/straight hair/a smaller nose/longer legs, I'd be happy."
Are you putting yourself down? If so, you're not alone. As a teen, you're going through lots
of changes in your body. And, as your body changes, so does your image of yourself. It's not
always easy to like every part of your looks, but when you get stuck on the negatives it can really
bring down your self-esteem.
Why Are Self-Esteem and Body Image Important?
Self-esteem is all about how much you feel you are worth — and how much you feel other
people value you. Self-esteem is important because feeling good about yourself can affect your
mental health and how you behave.
People with high self-esteem know themselves well. They're realistic and find friends that
like and appreciate them for who they are. People with high self-esteem usually feel more in control
of their lives and know their own strengths and weaknesses.
Body image is how you view your physical self — including whether you feel you are
attractive and whether others like your looks. For many people, especially people in their early
teens, body image can be closely linked to self-esteem.

What Influences a Person's Self-Esteem?

Puberty and Development

Some people struggle with their self-esteem and body image when they begin puberty
because it's a time when the body goes through many changes. These changes, combined with
wanting to feel accepted by our friends, means it can be tempting to compare ourselves with
others. The trouble with that is, not everyone grows or develops at the same time or in the same
way.

Media Images and Other Outside Influences

Our tweens and early teens are a time when we become more aware of celebrities and
media images — as well as how other kids look and how we fit in. We might start to compare
ourselves with other people or media images ("ideals" that are frequently airbrushed). All of this
can affect how we feel about ourselves and our bodies even as we grow into our teens.
Families and School
Family life can sometimes influence our body image. Some parents or coaches might be
too focused on looking a certain way or "making weight" for a sports team. Family members might
struggle with their own body image or criticize their kids' looks ("why do you wear your hair so
long?" or "how come you can't wear pants that fit you?"). This can all influence a person's self-
esteem, especially if they're sensitive to other peoples' comments.
People also may experience negative comments and hurtful teasing about the way they
look from classmates and peers. Although these often come from ignorance, sometimes they can
affect body image and self-esteem.

Common Eating Disorders

The most common eating disorders are anorexia nervosa and bulimia nervosa (usually
called simply "anorexia" and "bulimia"). But other food-related disorders, like avoidant/restrictive
food intake disorder, binge eating, body image disorders, and food phobias, are becoming more
and more commonly identified.
1. Anorexia
People with anorexia have a real fear of weight gain and a distorted view of their
body size and shape. As a result, they eat very little and can become dangerously
underweight. Many teens with anorexia restrict their food intake by dieting, fasting, or
excessive exercise. They hardly eat at all — and the small amount of food they do eat
becomes an obsession in terms of calorie counting or trying to eat as little as possible.
Others with anorexia may start binge eating and purging — eating a lot of food and then
trying to get rid of the calories by making themselves throw up, using some type of
medication or laxatives, or exercising excessively, or some combination of these.
2. Bulimia
Bulimia is similar to anorexia. With bulimia, people might binge eat (eat to excess)
and then try to compensate in extreme ways, such as making themselves throw up or
exercising all the time, to prevent weight gain. Over time, these steps can be dangerous —
both physically and emotionally. They can also lead to compulsive behaviors (ones that are
hard to stop).
To have bulimia, a person must be binging and purging regularly, at least once a
week for a couple of months. Binge eating is different from going to a party and "pigging
out" on pizza, then deciding to go to the gym the next day and eat more healthfully
People with bulimia eat a large amount of food (often junk food) at once, usually in
secret. Sometimes they eat food that is not cooked or might be still frozen, or retrieve food
from the trash. They typically feel powerless to stop the eating and can only stop once
they're too full to eat any more, or they may have to go to extreme measures (like pouring
salt all over a dessert to make it inedible) in order to get themselves to stop eating. Most
people with bulimia then purge by vomiting, but also may use laxatives or excessive
exercise.
 Although anorexia and bulimia are very similar, people with anorexia are usually
very thin and underweight, but those with bulimia may be an average weight or can be
overweight.

Reading: SUPPORT STRATEGIES/COMMUNITY MENTAL HEALTH RESOURCES

Here are some strategies for supporting someone with mental health concerns:
 Encourage the person to seek help and support from an adult.
 Spend time with the person, listen to his/her concerns.
 Be hopeful; help them feel like their life will get better.
 Stand by them. Invite your friend to things that you are doing; keeping busy and staying in
touch with friends will help your friend feel better, when they are ready.
 Learn as much as you can about mental illness so that you understand what is going on for
them.
 If you are a close friend or family member of someone with a mental health problem, make
sure that you get help as well. Talk to someone about what is happening. This will help you
be a better support person.
 Put the person’s life before your friendship. If the person mentions thoughts of suicide, don’t
keep it secret, even if the person has asked you to.

Reading: HELP HOW-TO’S

First Step, Reach Out To People You Trust

Sometimes people don’t get the help they need because they don’t know where to turn.
When you’re not feeling well, it can be a struggle to take the necessary steps to help yourself get
better.
When dealing with mental health or emotional problems, it’s important not to go at it alone. Healing
is a combination of helping yourself and letting others help you. Comfort and support, information
and advice, and professional treatment are all forms of help.
Think of all the people you can turn to for support. These are people who are concerned
about you and can help comfort you, who will listen to you and encourage you, and who can help
arrange for treatment. In other words, find caring people in your life who can help you.
These people might include:
 friends
 parents and other family members
 someone who seems “like a parent” to you
 other adults whose advice you would value—perhaps a favorite teacher or coach, a
member of your church or other place of worship, or a good friend’s parent.

Research shows that males are more reluctant to look for help and receive it than females are.
While some people may have difficulty reaching out to others they trust, taking the first step in
getting help is important for everyone to do.
Second Step, Take Action
The more you know, the easier it is
Libraries are an excellent source of information about mental health. Bookstores often have
“self-help” or “psychology” sections.
For those with Internet access, there are many websites related to health and mental
health. Some are better in quality than others. It is important to know if the information on a site
comes from sources you can trust. Use caution whenever you’re sharing or exchanging information
online: there’s a chance that it will not be kept private.

Nothing is worse than nothing

The consequences of not getting help for mental health problems can be serious. Untreated
problems often continue and become worse, and new problems may occur. For example, someone
with panic attacks might begin drinking too much alcohol with the mistaken hope that it will help
relieve his or her emotional pain.

It’s All in the Attitude

There are many reasons why people do not get help for mental health problems. Fear,
shame, and embarrassment often prevent individuals and their families from doing anything.
Sometimes being able to get the help, support, and professional treatment you need is a matter of
changing your mind about mental health and changing the way you react to mental health
problems.

Here are some important reminders:

Mental health is as important as physical health. In fact, the two are closely linked.
Mental health problems are real, and they deserve to be treated.
It’s not a person’s fault if he or she has a mental health problem. No one is to blame.
Mental health problems are not a sign of weakness. They are not something you can “just
snap out of” even if you try.
Whether you’re male or female, it’s ok to ask for help and get it. There’s hope. People
improve and recover with the help of treatment, and they are able to enjoy happier and
healthier lives.
Source: APA Help Center, American Psychological Association, https://www.apa.or.talking -
teens

Reading: HEALTHY EATING AND MENTAL HEALTH

Healthy eating nourishes the body, including the brain, and supports mental health through:
 Improved overall health and vitality
 Increased ability to concentrate
 Reduced irritability and mood swings
 Lowered risk of mental illness
 There is some evidence that healthy eating may be a factor in lowered risk of depression
and improved ability to deal with stress and anxiety (Healthy U Alberta, 2009).

Physical Activity and Mental Health:

Physical activity can make you feel good physically and build confidence. Evidence
suggests that physical activity may contribute to improved mood and increased self-esteem, self-
confidence and sense of control (UK Dept of Health, 2004; Fox, 1999).
Some types of physical activity may provide an opportunity to connect with others and develop
supportive relationships. Getting physically active may (CSEP, 2011):
 Make you feel better physically and feel better about yourself.
 Improve your mood.
 Improve self-esteem
 Reduce physical reactions to stress.
 Help you sleep better.
 Give you more energy.

Physical activity may be effective in preventing or reducing symptoms associated with

anxiety and depression. How physical activity improves mood and relieves anxiety is not yet clear.
Some theories propose that physical activity (UK Dept. of Health, 2004; Fox, 1999):
 Increases body temperature, thus relaxing muscle tension.
 Releases feel-good chemicals that improve mood.
 Offers a “time-out” from worries and depressing thoughts.
 Increases self-confidence, feeling of competence and a sense of mastery.
 Provides a sense of belonging and mutual support when participating with others.

Sleep and Mental Health

Most teens need 9-11 hours of sleep every night. Problems from not being fully rested include:
 Irritability
 Difficulty concentrating and learning
 Don’t move information from short-term to long-term memory as well
 Falling asleep in class
 Mood swings and behavior problems
 More accident prone
 More prone to depression

Suggestions for getting a good night sleep:

 Stay away from stimulants like caffeine in the evening, including chocolate, colas, and other
caffeinated beverages. These delay sleep and increase night waking.
 Do not go to bed hungry, have a light snack.
 Turn off any TV’s, computes, or cellphones, or just do not have electronics in the bedroom.
 Disengage from any stimulating activities like exercise, computer games or talking on the
phone for at least 30 minutes prior to bedtime. Reading is much more relaxing and may
help you fall asleep.
 Taking a warm bath or shower helps prepare the body for sleep.
 If you are not feeling rested and functioning at your best most days, talk to your parents.
You may need to speak to a doctor if you are having problems sleeping in spite of trying the
above tips.
 Try a cup of hot milk.