SAINT TONIS COLLEGE, INC.

(Formerly: Kalinga Christian Learning Center)

United Church of Christ in the Philippines
Purok 4 Bulanao Centro, Tabuk City, Kalinga
Philippines 3800
Tel. No. (074) 627-5930, Email Address: sainttoniscollege@yahoo.com
Doc. 09 s. 2024

Personal Development
Module 7
I. Introduction

How do you stay mentally healthy?

Mental Health. It’s the way your thoughts, feelings, and behaviors affect your life. Good mental health leads to
positive self-image . Having good mental health helps you make good decisions and deal life’s challenges at
home, work, or school. It is not uncommon for teenagers to develop problems with mental health. Problems can
range from mild to severe, and can include depression, anxiety, body esteem issues, and suicide among others.
However, young people ignore mental health problems thinking they will “snap out of it” or that they are
something to be ashamed of.

II. Topic
Mental Health and Well - Being in Middle and Late Adolescence

III. Objectives
At the end of the chapter, 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 vulnerabilities
3. Make a mind map on ways of achieving psychological well- being; and
4. Create a plan to stay mentally healthy during adolescence

IV. Discussion
WHO (World Health Organization)
The organization further states that the person’s well-being comprises the fulfillment of one’s capacities, ability
to cope with regular normal life’s stressors, ability to perform well at work, and to positively contribute to their
community.
Mental Health
is defined as the psychological health or well-being. 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.

Kutner (2017) states that one out five young person suffers from mental illness. Mental illnesses disrupt the
normal functions of the brain.
Possible warning signs of mental disorders:
* frequent expression of anger and worry, difficulty in sleeping and eating, inability to enjoy pleasurable
activities, isolation and avoid interactions, extended feeling of grief after a loss or death of a loved one,
obsession with exercising, dieting, or binge eating, tendency to hurt other people or destroy property, low or no
energy, engaging in smoking, drinking and prohibited drugs, difficulty in controlling emotions, thoughts of
suicide, self-harm, idea that one’s mind is controlled by someone else or is out of control, hearing voices .

Some common Mental Disorders among Adolescents/Mental Health Challenges

1. ADHD (Attention Deficit Hyperactivity Disorder) - is pretty common and can make it hard to focus and sit
still. ADHD makes it hard to finish things, and makes thoughts jump around. Kids who have ADHD can learn
to control their thoughts and bodies by figuring out what helps them focus, or by talking to a doctor or mental
health professional.
Note: Some do better in school, if they can do their work in quiet room. Sometimes taking medicine can help
too. Even though having ADHD can make some things harder, people who have ADHD are just as smart as
other. They can still do well in school and in life.
2. Bi-polar Disorder is considered a serious mental illness. People having this order go through unusual mood

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changes and extremes of emotions such as the happy, highly energetic phase called a mania/manic episode
while depression/depressive episode they will feel very sad, have low energy and generally be less active.
Note: Bi-polar disorder is not about the regular ups and downs that anyone goes through.This condition may
also affect relationships and everyday life such as going to school or keeping job.
3. Generalized Anxiety Disorder refers to excessive anxiety and worrying with difficulty to control oneself.
This is associated with other symptoms such as restlesness, being easily tired, difficulty in concentrating or
mind going blanks, irritability, muscular tension and difficulty falling asleep or staying asleep along with
unsatisfying sleep. Moreover, it has corresponding negative effects on relating with others.
4. Anxiety (Panic Disorder) feeling anxious and nervous, wherein ‘’panic attack’’ occurs sudden feelings of
stress or fear that causes sudden feelings of hurt, afraid, dizzy, and you cannot breathe.
5. Schizophrenia makes it hard for people to know what is real and what is not real, can make the brain think
sees or hears things that aren’t really there. A person diagnosed with schizophrenia can also start to think that
people are trying to control them or read their minds.
6. Depression refers to a feeling of sadness that lingersfor weeks or longer, accompanied by a feeling of
worthlessness and hopelessness.
Note: What’s the point?
7. Eating Disorders - is commonly viewed as a lifestyle- related disorder.
Three of the most common types of eating disorders
* Anorexia - refers to weight loss that occurs from eating
* Bulimia refers to eating large amounts of food over a short period of time followed by an attempt to get rid of
the food. This getting rid of food is called “purging’’.
* Extreme overeating is marked by eating, and eating and eating then having feelings of guilt and shame.
8. Post - Traumatic Stress Disorder (PTSD)
Sometimes if you see or live through something scary, you can keep feeling afraid even after the scary part is
over.
FACTORS CONTRIBUTES TO Health Well being
A. TRACERS and THREATS to PSYCHOLOGICAL Well - being
1. Family- is known in sociology as the basic unit of our society. It is currently being challenged in relation to
rearing adolescents.
2. Peers - are people in the same age group. The presence of peers can contribute to youe well-being. Their
skills, talents, and interests could help motivate you to strive and improve yourself.
Thus, peers can also influence you negatively. These influences could be Internet addiction, drinking liquor,
cutting classes, vaping etc.
3. Community and neighborhood - could affect your well - being, in positive (friends) and negative (bullies)
ways.
4. School - Related Factors - can improve your health and well - being. Positive factors (joining academic and
extra - curricular like sports) Negative factors (bullied)

B. VULNERABILITY
is subject to mental health disorders.
This can be determined through genetics and early experiences in life.
1. Biological vulnerability - mental disorders may be caused by genetics, prenatal, nutrition and stress or birth
complications. Individuals whose families have a history of mental health like ADHD, bipolar disorder, major
depression etc.
2. Early experiences - may trigger mental disorders include intense emotional experiences such as separation
from parent or death

PREVENTION of MENTAL HEALTH PROBLEMS

1. Look Inside - Start with the self rather than immediately changing your situation or other people’s behavior.
2. Decide to live one day at a time - The reality is we can only manage what is at hand and we can let go of the
rest.
3. Choose to live a healthy lifestyle - eating the right kind of food, drink enough water, getting six to eight
hours of sleep at night, exercising and avoiding vices like alcohol, cigarettes and illegal drugs.
4. Learn to manage stressors - Managing stressors
5. Connect to a higher being- acknowledging GOD

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Steps to improve Mental Health - National Health Service of the United Kingdom
1. Connect - with the people around you: your family, friends, classmates, schoolmates, and neighbors. Spend
time developing these relationships.
2. Be Active - physical activity generates a positive sense of wellness. Engage in some sports or physical
activity like playing basketball, badminton
3. Keep Learning - learning new skills or obtaining new knowledge can give you a sense of achievement and
new confidence.
4. Give to Others - giving to others is not limited to money or other material things.
5. Take Notice - be in the here and now, be in the present moment, be aware of what happening around you,
your own thoughts and feelings, and the physical sensations that you experience. This awareness is also referred
to as “mindfulness “and being mindful can positively change the way you feel about life.

V. Activity/Activities
A. Outdoor Games (Mind Breaking, Energizer)
B. Activity 1: Pretend that your Abby, In a whole sheet of paper write an answer to the letter writer “Tired at
School”.

Dear Abby

I fell asleep in class today - once again! When I go to bed at night, I just can’t seem to fall asleep. I lie in bed for
hours and it doesnt seem to make a difference. When i wake up in the morning, I feel like I don’t want to get up
and go to school. This is the time that I couldn’t really sleep. I wish that school didn’t start until 10:am. Please
help me out! Give me some ideas on how I could get a better sleep, so Mr. Gomez doesn’t get upset that I fall
asleep in his class.

Tired at School

Activity 2: Sleep and Bedtime Activities Diary

Week (date)

Day: Write in the rows your actvities before you went to sleep, starting on the day in the week that you begin
with: Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday.

Day Time went to sleep What was I am doing Did this affect what time
before I went to bed? you went to sleep?
Examples:
* Playing a sport Yes No
* Talking on the phone
etc.
1
2
3
4
5
6
7

Activity 3: What fills my cup? (Draw your own style of cup and write what fills your cup).
Ex. It could be your emotions, love ones, hobbies, leisure time

Prepared by:

Julita M. Pontanares
Subject Teacher

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