Perdev 3 and 4

This document provides information on maintaining mental health through healthy living habits like healthy eating, physical activity, and sleep. It discusses the importance of emotional intelligence, including being aware of emotions, understanding others' feelings, managing emotional reactions, and choosing moods. Examples are given of passive, aggressive, and assertive responses. The document also discusses ways to manage emotions positively, such as considering the situation and consequences, using positive feelings, and seeking help if needed. Techniques like defense mechanisms and challenging negative thoughts are presented for managing difficult emotions.

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Perdev 3 and 4

Uploaded by

Lloyd Manubag

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LESSON 3 AND 4

Talk: Suicide is a leading cause of death among young people ages 15-24. At least 90% of
those who die by suicide have a mental illness. (Explain further, then introduce how to take care
of our mental health)

HEALTHY LIVING AND MENTAL HEALTH

HEALTHY EATING:
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

PHYSICAL ACTIVITY:
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).

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.

SLEEP:
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

Being mentally well includes looking after your physical health. Therefore it is
important to eat healthy, be physically active, and get enough sleep.

Emotional Intelligence

Talk: Emotional intelligence is the ability to understand, use, and manage our emotions.
Emotional intelligence is sometimes called EQ (or EI) for short. One way to think about
EQ is that it's part of being people-smart. Understanding and getting along with people
helps us be successful in almost any area of life.

Improving Your EQ
Emotional intelligence is a combination of several different skills:

● Being Aware of Your Emotions

Talk: We feel many different emotions every day. Being able to notice and accurately
label these everyday feelings is the most basic of all the EQ skills. Being aware of
emotions — simply noticing them as we feel them — helps us manage our own
emotions. It also helps us understand how other people feel. Practice recognizing
emotions as you feel them. Label them in your mind and make it a daily habit to be
aware of your emotions.

● Understanding How Others Feel and Why

Talk: People are naturally designed to try to understand others. Part of EQ is being able
to imagine how other people might feel in certain situations. It is also about
understanding why they feel the way they do. Being able to imagine what emotions a
person is likely to be feeling is called empathy. Empathy helps us care about others
and build good friendships and relationships. It guides us on what to say and how to
behave around someone who is feeling strong emotions.

● Managing Emotional Reactions

Talk: managing your reaction means knowing when, where, and how to express
yourself. When you understand your emotions and know how to manage them, you can
use self-control to hold a reaction if now is not the right time or place to express it.
Someone who has good EQ knows it can damage relationships to react to emotions in
a way that's disrespectful, too intense, too impulsive, or harmful.
● Choosing Your Mood
Talk: Part of managing emotions is choosing our moods. Moods are emotional states
that last a bit. We have the power to decide what mood is right for a situation, and then
to get into that mood. Choosing the right mood can help someone get motivated,
concentrate on a task, or try again instead of giving up. We can control them by
knowing which mood is best for a particular situation and how to get into that mood.

TYPES OF RESPONSES
Let’s Analyze Geneva Story:
Geneva has been standing in line for over two hours to buy a concert ticket. The rule is,
one person, one ticket. Her feet are killing her and she knows she is in trouble with her
mom, who is expected her home by now. But there are only five people left in front of
her and she is sure she will get a ticket. Out of nowhere, two girls from school walk up,
make a big deal about meeting up with their friend who just happens to be standing in
front of Geneva, and take places in line in front of her.

Passive response: Behaving passively means not expressing your own needs and
feelings, or expressing them so weakly that they will not be addressed.
Talk: A passive response is not usually in your best interest, because it allows
other people to violate your rights. Yet there are times when being passive are the most
appropriate response. It is important to assess whether a situation is dangerous and
choose the response most likely to keep you safe

Aggressive response: Behaving aggressively is asking for what you want or saying
how you feel in a threatening, sarcastic or humiliating way that may offend the other
person(s).
Talk: An aggressive response is never in your best interest, because it almost always
leads to increased conflict.

Assertive response: Behaving assertively means asking for what you want or saying
how you feel in an honest and respectful way that does not infringe on another person's
rights or put the individual down.
Talk: An assertive response is almost always in your best interest, since it is your best
chance of getting what you want without offending the other person(s). At
times, however, being assertive can be inappropriate. If tempers are high, if people
have been using alcohol or other drugs, if people have weapons or if you are in an
unsafe place, being assertive may not be the safest choice.

ADDITIONAL:
As we now know that, positive and negative emotions are both vital for a healthy and
well-rounded life. Positive and negative emotions play important roles when it comes to
your mental aspects.

(this part is not included in the ppt but should be discussed in a brief manner)
For example, positive emotions have been shown to impact the brain in the
following ways:
● They can increase our performance on a cognitive task by lifting our spirits
without distracting us like negative emotions do.
● Positive emotions can trigger the reward pathways in the brain, contributing to
lower levels of a stress hormone and greater well-being.
● Positive emotions may help us broaden our horizons and widen our brain’s
scope of focus.
Meanwhile, negative emotions are known to affect the brain in the following
ways:
● Facilitating emotional conflict processing, helping us to make sense of
incongruent or conflicting emotional information; in other words, negative
emotions can help us figure out tough emotional problems.
● Facilitating cognitive conflict processing, aiding us in comprehending
incongruent or conflicting cognitive information; in other words, negative
emotions can also help us make sense when we receive confusing signals.
● Reducing the experience of empathy, which can help protect us from getting too
involved with others and stay focused on our goals.
● Both positive and negative emotions have impactful roles…
ALL WE HAVE TO DO IS TO MANAGE THEM BOTH IN HEALTHY WAYS.

WAYS TO MANAGE YOUR EMOTIONS

Talk: A part of growing up is learning how to “Be the Boss of the Feelings”, it is normal
to experience many feelings, and you developed tools to help them express and
manage their difficult feelings. Here are some challenges:

The Smile Challenge:

Next time you are feeling sad or grumpy, smile at someone or try to make someone
laugh. Notice how making someone laugh or smile makes you smiles too.

The Breathing Challenge:

Next time you are upset, feeling nervous, or can’t get to sleep. Take your hand and put
it on your heart or your tummy. You may like to close your eyes and count five breaths.
With each full breath, that’s one breath in and one breath out, press one finger, and
then the next, against your tummy. Do this five times with long, slow, easy breaths.
After the five breaths, open your eyes. Does it make you feel better?

The “Bee Breath”:

If you start to feel angry or upset, sit quietly with your hands in your lap. Close your
eyes and make an angry face. Then take a deep breath in and as you breath out, hum
or buzz that angry bee out. Keep buzzing using all your breath. Now make a happy
face, breathe in again, and make a happy humming or buzzing sound as you breathe
out. Keep buzzing until you feel that the angry bee in gone.

Dealing with emotions in Positive Ways

Talk: There are some strategies for interpreting and responding to most emotions:
● Look below the surface of your emotion – you may asked yourself “What am I
really reacting to?” “Does the intensity of my emotion match the situation?”.
● Consider the situation – you must to consider whether or not the situation to
which you are reacting will matter tomorrow, next week, or next year.
● Consider the consequences – don’t take action on a strong feeling until you have
thoroughly considered the possible consequences of your action.
● Use positive feelings – using positive feelings will inspire you. Relieve negative
or upsetting feelings by engaging in physical activities or by talking to a family
member.
● Seek help – If a negative feeling doesn’t go away, seek help from a parent,
another trusted adult, or a health care professional.
Managing Difficult Emotions
Talk: Furthermore, there are different techniques in order to manage difficult emotions.

Using Defense Mechanisms

You may try to avoid emotions that cause you discomfort by using defense
mechanisms. For instance, the use of suppression can provide a temporary escape
from an unpleasant situation. In the long run, however, defense mechanisms may
keep you from facing what is really troubling you. Here are common defense
mechanisms:
● Repression – involuntary pushing of unpleasant feelings out of conscious
thought.
● Suppression – conscious, intentional pushing of unpleasantness from one’s
mind.
● Rationalization – making excuses to explain a situation or behavior rather than
directly taking responsibility for it.
● Regression – reverting to behaviors more characteristic of an earlier stage of
development rather than dealing with the conflict in a mature manner.
● Denial – unconscious lack of acknowledgement of something that is obvious to
others.
● Compensation – making up for weaknesses and mistakes through gift-giving,
hard work, or extreme efforts.
● Projection – attributing your own feelings or faults to another person or group.
● Idealization – seeing someone else as perfect, ideal, or more worthy than
everyone else.

In Handling Fear
Fear is an emotion many people work to overcome. Overcoming fear requires a
strategy:
● Identify your fear
● Analyze the situation that causes fear
● Talk about your fear with someone you trust
● Some fear is healthy and natural; only when fear is irrational or uncontrollable
● should you consider it a problem.

In Dealing with Guilt

● Try to get at the underlying source of your guilt and address that issue
● Resolve to be more careful and responsible in the future.
● Discuss the situation with family or friends.

In Managing Anger
The first step in constructively dealing with anger is similar to dealing with guilt: try to
get at the underlying source and address it.

Talk: Emotions are Important: It pays to be aware of our own and others’ feelings.
Highly emotionally intelligent people do this all the time. Like any other, it is a skill that
can be developed and which is well worth acquiring.