PERSONAL

DEVELOPMENT
Mental Health and Well-
being inMiddle and Late
Adolescence
 LEARNING COMPETENCIES

Develop a personal plan to enhance brain functions.

EsP-PD11/12PM-Ih-6.3

Discuss that understanding the intensity and differentiation

of emotions may help in communicating emotional
expressions.
EsP-PD11/12EI-Ii-8.1

YOUR TARGETS

At the end of the module, you should be able to:

⚫ describe mental health,

⚫ develop a personal plan to enhance brain functions, and
⚫ explain the intensity and difference of emotions.

SOURCE: https://www.goodreads.com/quotes/58361-call-it-a-clan-call-it-a-network-call-it

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 MENTAL HEALTH AND WELL-BEING IN MIDDLE
AND LATE ADOLESCENCE

BEGIN!

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.
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.

Source: American Psychological Association, available from:

http://www.apa.org/helpcenter/change.aspx

TRY THIS!

Important note to remember: This module will be collected every week so

you are directed not to put any marks in here. All answers and the exact date
must be written in your JOURNAL/ACTIVITY notebook, or prescribed on every
given activity.

TASK 1: Instructions: Identify what is asked or described in each item. Write the
letter of the correct answer on your journal.

1. According to World Health Organization, is a state of well-being in

which an individual realizes his or her own abilities, can cope with the normal
stresses of life, can work productively and is able to make a contribution to his or
her community.
A. Health
B. Mental health
C. Self-esteem
D. Self-concept
2. The following are true about mental health, EXCEPT
A. Mental health is an essential component of health.
B. Mental health is vital to each individual.
C. Mental health leads to positive self-image.
D. Mental health another term for physical health.

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TASK 2: SELF-CARE ASSESSMENT

Self-care activities are the things you do to maintain good health and
improve well-being. You’ll find that many of these activities are things you already
do as part of your normal routine.

In this assessment you will think about how frequently, or how well, you are
performing different self-care activities. The goal of this assessment is to help you
learn about your self-care needs by spotting patterns and recognizing areas of your
life that need more attention.
There are no right or wrong answers on this assessment. This list is not
comprehensive, but serves as a starting point for thinking about your self-care
needs.
1 I do this poorly/I do this rarely or not at all
2 I do this OK/I do this sometimes
3 I do this well/I do this often
I would like to improve this/I would like to do this more frequently

Put a √ on the column that indicates your self-assessment. Copy and write
your answers in your journal.

1 2 3 PHYSICAL SELF-CARE
Eat healthy foods
Take care of personal hygiene
Exercise
Wear clothes that help me feel good about myself
Eat regularly
Participate in fun activities (e.g. walking, swimming, sports)
Get enough sleep

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 Go to preventive medical appointments (e.g. checkups)
Rest when sick
Overall physical self-care

1 2 3 PSYCHOLOGICAL/EMOTIONAL SELF-CARE
Take time off from work, school, and other obligations
Participate in hobbies
Get away from distractions (e.g. phone, social media)
Learn new things, unrelated to work or school
Express my feelings in a healthy way (e.g. talking, creating art,
writing, journaling)
Recognize my own strengths and achievements
Go on vacations or day-trips
Do something comforting (e.g. re-watch a favorite movie, take a long
bath)
Find reasons to laugh
Talk about my problems
Overall psychological/emotional self-care

1 2 3 SPIRITUAL SELF-CARE
Spend time in nature
Meditate
Pray
Recognize the things that give meaning to my life
Act in accordance with my morals and values
Set aside time for thought and reflection
Participate in a cause that is important to me
Overall spiritual self-care

1 2 3 SOCIAL SELF-CARE
Spend time with people who I like
Call or write to friends and family who are far away
Have stimulating conversations
Meet new people
Spend time alone with my romantic partner
Ask others for help, when needed
Do enjoyable activities with other people
Keep in touch with old friends
Overall social self-care
Copy and answer these questions in your journal.

1. Look at the result of your self-care assessment. Which of the items you do
poorly? Those activities need more attention.

2. Which items do you love to do frequently? Continue doing those activities for a
healthier self (physically, socially and mentally).
3. What is mental health?

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Adapted from: https://www.therapistaid.com/worksheets/self-care-assessment.pdf

EXPLORE

TASK 3: “Your friend isn’t acting like his old self. He seems really down,
and has been doing strange things like giving his favorite
things away. He recently told you that he thought the people he
knew would be better off without him around and that he’s
thought of killing himself. After he tells you, he
asks you not to tell anyone else about what he has said.”
What should you do?

GUIDE QUESTIONS: Answer the questions given below briefly but concisely. Write
your answer in your journal.

Task 3 Date:

1. Do you think he has a mental health problem?

2. Is he in trouble?
3. What should you do?

SOURCE:https://classroom.kidshealth.org/classroom/cc/ihmp/L1_Handout2
_How IFeel.pdf

Mental health might be very uncomfortable to talk

about, but it is important to deal with it as this will
affect your well-being.

KEEP THIS IN MIND

Mental health is an integral and essential component of health. The WHO

constitution states: "Health is a state of complete physical, mental and social well-
being and not merely the absence of disease or infirmity." An important implication
of this definition is that mental health is more than just the absence of mental
disorders or disabilities.

Mental health is a state of well-being in which an individual realizes his or

her own abilities, can cope with the normal stresses of life, can work productively
and is able to make a contribution to his or her community.
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 Mental health is fundamental to our collective and individual ability as
humans to think, emote, interact with each other, earn a living and enjoy life. On this
basis, the promotion, protection and restoration of mental health can be regarded as
a vital concern of individuals, communities and societies throughout the world.
Mental health promotion involves actions that improve psychological well-
being. This may involve creating an environment that supports mental health.

Source: World Health Organization, https://www.who.int/news-room/fact-

sheets/detail/mental-health-strengthening-our-response

10 WAYS TO ENHANCE YOUR MENTAL HEALTH

We all like to help others. But, when it comes to mental health, what steps
can we take to support ourselves?

Psychological research has revealed a range of approaches that can help you stay
mentally healthy and make the most out of your life.

1. Connect with others

Having deep, meaningful relationships helps mental health. Build a rich social
network by flexing your communication skills. Really listen to others and be genuine,
sharing your thoughts and feelings. Your relationships need not be just about
sharing difficulties.
Celebrate everyday positive experiences with friends. Research shows doing
this boosts well-being by helping you savor good things and make great feelings last
longer.

2. Keep your perspective

Avoiding difficult emotions or keeping feelings to yourself reduces well-being.
Those able to process their emotions well typically experience better mental health.
Emotion processing involves being open to experiences and accepting all
your feelings and thoughts, including the difficult ones. It helps to look for
constructive solutions, think flexibly and see situations from different perspectives
when you are confronted by everyday problems.

3. Develop positive habits

Positive psychology has introduced the concept of ‘flourishing’. This is when
you enjoy positive emotions, healthy relationships, meaning and purpose in life, and
a sense of accomplishment.
What can help you flourish? Research suggests acting with kindness,
generosity, forgiveness and compassion towards others, cultivating a sense of
gratitude and appreciation, savoring things you love, knowing and using personal
strengths, being creative and feeling optimistic.

4. Live up to your values

Living a life consistent with your values leads to improved well-being. Be
aware of your own values – of how you would like to lead your life, behave towards
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others, and treat yourself. Then find ways to ensure your life is in keeping with those
ideals. This is better for your well-being than responding to events habitually, without
awareness or purpose.

5. Be kind to yourself
Treat yourself with the same kindness, concern and support you’d show a
good friend facing struggles. Rather than reproaching yourself, recognize that life is
full of mistakes and inadequacies. This is the essence of self-compassion, which
fosters resilience in the face of adversity.

6. Improve your work-life balance

We all have many roles in life. You might be a parent, a partner, an
employee, a student, a daughter, a son or a sibling. It is easy to feel pulled between
responsibilities and it can be tempting to sacrifice important parts of your life. This
can leave you less satisfied and more stressed. Researchers suggest that working
towards greater balance fosters well-being.
Taking time to wind down and enjoy relaxing activities is an important part of
a balanced life and helps to reduce stress. Relaxing activities, such as gardening or
reading, listening to music, walking or singing, should be an important part of your
routine.

7. Laugh loud, laugh often

Laughter really is good medicine. Humor that expresses positive emotion and
messages (rather than humor that puts yourself or other people down), is good for
your mental health. It has been found to release ‘feel good’ hormones, increase
optimism, improve your mood over time, and improve relationships by increasing
connection and intimacy.

8. Look after your body

A good lifestyle supports mental health. Research suggests that a diet rich in
fruit and vegetables, and regular moderate exercise, boosts your well-being. Making
sure some of your exercise occurs in green spaces outside has extra benefits to
mental health.
Eat a well-balanced nutritious diet, exercise regularly, get out into nature,
read books, avoid excessive use of alcohol, and avoid drugs.

9. Get enough sleep

Getting quality sleep, and enough of it, is essential for physical and mental
health. Stress, worries, big life events, changes to shift work or daily routines and
changes in home life can affect our sleep. Using electronic devices such as tablets,
mobile phones or even the TV before bed, can disrupt sleep, as can caffeinated
drinks, cigarettes, alcohol, and some medications and drugs. Your bedroom can
affect your sleep, as temperature, light and noise can all disrupt sleep.

10. Seek help when needed

There are many effective treatments available for people experiencing mental
health difficulties. Psychologists have a range of approaches that can help you with
difficulties you may face – and they are backed by evidence.

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 Remember, delaying treatment or dropping out too early can make recovery
slower. What’s more, other problems can creep in, such as relationship problems,
issues with work, and other stresses. So, don’t delay. If there is seem to be a
problem, see your doctor or look for a psychologist with experience in addressing
your issues.

Adapted from: PSYCHLOPAEDIA, https://psychlopaedia.org/top-tips/10-ways-to-help-your-

mental-health/

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.

Source: APA Help Center, American Psychological Association, https://www.apa.or.talking -

Teens

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 ASSESS WHAT YOU HAVE LEARNED
Tired at School
Adapted from: Personal Development Learner’s Guide First Edition (Department of Education, 2016). p.127

TASK 6: TRUE or FALSE

Instructions: Answer the following on your journal. Write True if the statement is
correct and False if it is incorrect.

POST-TEST DATE:

1. Encourage the person to seek help and support from an adult.

2. Spend time with the person, listen to his/her concerns.
3. Be hopeful; help them feel like their life will get better.
4. 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.
5. Learn as much as you can about mental illness so that you understand
what is going on for them.
6. If you are a close friend or family member of someone with a mental health
problem, make sure that you get help as well.
7. 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.
8. The First Step in “HELP HOW - TO’S” is to Take Action
9. Fear, shame, and embarrassment often prevent individuals and their
families from doing anything.
10. It’s not a person’s fault if he or she has a mental health problem. No one is
to blame.

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