The Mental Health and Self -Wellness.pptx

Presentation that can be used for first year college students

1. Mental Health and Wellness Office of Counseling and Guidance Office of the Vice Chancellor for Student Affairs

2. A mentally healthy person… realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and able to make a contribution to his or her community Source : World Health Organization

3. Four Basic Dimensions of Mental Health and Well-Being ( by: Noelle Crocetti , Intern at CHA, BS Human Development) Thoughts The way you think about something has a big impact on your mental health. Changes in your thoughts often go along with changes in your mental health. When you feel well, it’s easier to see positive aspects. When you aren’t well, it’s easy to get stuck on negative things and ignore positive things. 2. Body reactions Body reactions are changes in your body functions such as heart rate, breathing, digestion, brain chemicals, hormones and more. Changes in your body reactions often go along with changes in your mental health.

4. Four Basic Dimensions of Mental Health and Well-Being ( by: Noelle Crocetti , Intern at CHA, BS Human Development) 3. Behaviors Behaviors are the helpful or harmful things you do. Other people can usually see your behaviors. Changes in behavior often go along with changes in mental health.   4 . Emotions Emotions are the way you feel. They can be pleasant or unpleasant. Changes in emotions often go along with changes in mental health.  

5. Self-Care for Mental Health Developing a healthier lifestyle can result into the improvement of your physical health and your mental health as well. Students with mental health disorders are at a higher risk for some unhealthy behaviors and making healthy choices as well as managing stress effectively could be very challenging.  

6. Key Components of Self-Care   1. Managing Stress Stress is anything that alters your natural balance. When stress is present, your body and your mind must attend to it in order to return you to balance. Stress is a part of everyday life. There are many instances when stress can be helpful. But when experienced in excess, stress has the opposite effect. It can harm our emotional and physical health, and limit our ability to function at home, in school, and within our relationships. Ways of reducing and managing stress Practice time management skills. • Try setting a specific goal for yourself that will improve your mood and help you reduce stress Avoid procrastination. Putting off assignments or responsibilities until the last minute can create more mental and physical stress than staying on top of them. Exercise regularly. Practice good sleep habits

7. Key Components of Self-Care 2 . Relaxation Techniques Research has shown that relaxation techniques are an effective way to reduce not only stress but many of the symptoms associated with mental health disorders. Try one or more of the following techniques for relaxing your mind and body and reducing the physical and psychological tension associated with stress: • Breathing Exercise • Progressive Muscle Relaxation • Visual (Guided) Imagery • Mindfulness

8. Key Components of Self-Care 3. Relationships Feeling connected and close to others is another important aspect of good mental health. Almost every college student feels stressed or overwhelmed at times. Supportive relationships help make these challenging times more manageable. Students with healthy, supportive relationships tend to have better mental health than those without these ties. 4 . Exercise There is strong evidence that regular physical activity reduces health risks and lessens the symptoms associated with some common chronic mental health disorders. The idea of exercising can be overwhelming for someone dealing with a mental health disorder. It is important to remember that when it comes to physical activity, anything is better than nothing! Start with whatever seems manageable.

9. Key Components of Self-Care 5. Sleep The Human body needs a chance to rest and repair itself after a long and stressful day. Sleeping gives the body the chance to perform for another day. 6. Spirituality Actively believing in a higher power or divine being can have many health benefits. Many people find comfort and strength in their spiritual or religious beliefs. Reflecting on your personal values, ethics and beliefs through prayer, meditation, or other means can be a helpful addition to the professional help you are receiving as part of your treatment plan. 7. Hobbies Having creative outlets such as listening to music, drawing or gardening, are great ways to relax and relieve everyday stress.

10. Nutrition and Mental Health   A healthy diet is a big part of any successful self-care plan. Nutrition has been linked with emotional, physical, and cognitive health. Eating a healthy diet gives your brain and your body the vitamins and minerals needed to stay well. Tips for Healthy Eating  • Eat small and frequent meals - Small and frequent meals can help prevent you from getting too hungry, which can lead to overeating. • Keep a regular meal schedule - Eating on a regular schedule can also help prevent you from getting too hungry, help you to plan for healthier meals, and help you get a good night’s sleep • Think ahead - Pack healthy snacks to avoid between-meal cravings

11. Nutrition and Mental Health • Don’t skip breakfast – Skipping breakfast is associated with reduced problem solving ability, lower energy and decreased motivation. Eating breakfast may also help you to manage your hunger and food intake throughout the day . • Consider taking a multivitamin - A standard multivitamin can help ensure an adequate daily intake of vitamins and minerals that may improve mental health, including Vitamin 12 and Folic Acid . • Try to include Omega-3 fatty acids in your diet - Research suggests that Omega-3s play a role in many brain functions, from regulating mood to increasing cognitive abilities. Omega-3s can be found in fish including tuna and salmon, or in fish oil supplements.

12. Nutrition and Mental Health • Aim for variety, and let color guide you - Ideally, your daily menu should include a “rainbow” of fresh fruits and vegetables to ensure you’re getting a balanced mix of nutrients. • Drinking plenty of water - to keep the body properly hydrated • Limit fast food and junk food - Both high sugar and high fat meals can have a negative effect on mood. • Learn to listen to your body’s signals to know when to eat, and when to stop

13. Nutrition and Mental Health • Aim for variety, and let color guide you - Ideally, your daily menu should include a “rainbow” of fresh fruits and vegetables to ensure you’re getting a balanced mix of nutrients. • Drinking plenty of water - to keep the body properly hydrated • Limit fast food and junk food - Both high sugar and high fat meals can have a negative effect on mood. • Learn to listen to your body’s signals to know when to eat, and when to stop