MENTAL HEALTH

&
MENTAL HYGIENE
Meena rawat

Psycheal
mental health and counseling
Ph. 7678687818
 10TH OCTOBER

WORLD MENTAL HEALTH DAY

 World Mental Health Day is observed on 10
October every year, with the overall objective
of raising awareness of mental health issues
around the world and mobilizing efforts in
support of mental health.
 The Day provides an opportunity for all
stakeholders working on mental health issues
to talk about their work, and what more needs
to be done to make mental health care a reality
for people worldwide.
Health is a state of complete
physical, mental and social well-
being and not merely the absence
of disease.
Mental health is “a state of well-being in which the individual
realizes his or her own abilities, can cope with the normal
stresses of life, can work productively and fruitfully, and is
able to make a contribution to his or her community”. It
involves effective functioning in daily activities resulting in:
 Productive activities (work, school, care giving)

 Healthy relationships
 Ability to adapt to change and cope with adversity
CHARACTERISTIC OF MENTALLY HEALTHY PERSON
 They feel good about themselves.
 They do not become overwhelmed by
emotions, such as fear, anger, love, jealousy,
guilt, or anxiety.
 They have lasting and satisfying personal
relationships.
 They feel comfortable with other people.
 They can laugh at themselves and with others.
 They have respect for themselves and for
others even if there are differences.
CHARACTERISTICS CONTD....
 They are able to accept life’s disappointments.
 They can meet life’s demands and handle their
problems when they arise.
 They make their own decisions.
 They shape their environment whenever
possible and adjust to it when necessary.
Mental disorders comprise a broad range of
problems, with different symptoms. However,
they are generally characterized by some
combination of abnormal thoughts, emotions,
behaviour and relationships with others.
Examples are schizophrenia, depression,
intellectual disabilities and disorders due to drug
abuse.
SIGN AND SYMPTOM OF MENTAL ILLNESS
 Feeling sad or down
 Confused thinking or reduced ability to concentrate
 Excessive fears or worries, or extreme feelings of guilt
 Extreme mood changes of highs and lows
 Withdrawal from friends and activities
 Significant tiredness, low energy or problems sleeping
 Detachment from reality (delusions), paranoia or
hallucinations
SING AND SYMPTOMS CONTD...
 Inability to cope with daily problems or stress
 Trouble understanding and relating to
situations and to people
 Problems with alcohol or drug use
 Major changes in eating habits
 Sex drive changes
 Excessive anger, hostility or violence
 Suicidal thinking
 INTERVENTION
 Seek the doctor
 Family Support
 Counselling and Psychotherapy
 Medication
Stress is a normal reaction to everyday pressures, but
can become unhealthy when it upsets your day-to-day
functioning. Stress is a state produced by a change in
the environment that is perceived as challenging,
threatening or damaging to a person’s dynamic
balance.
VARIATIONS OF STRESS

Overstress
(Hyper stress)

Good stress
((Eustress))
Stress Bad stress
(Distress)

Under stress
(Hypo stress)
Stress Cycle
 Change
Change Stressors
Stressors Disease
Disease stressors
stressors Phobic
Phobic stressors
stressors Stre
Chemical
Chemical stressors
stressors Emotional
Emotional stressors
stressors Physical
Physical stressors
stressors ssor
Commuting
Commuting stressors
stressors Environmental
Environmental stressors
stressors Social
Social Stressors
Stressors s
Decision
Decision stressors
stressors Family
Family stressors
stressors Work
Work stressors
stressors
Distress
Stress overloading
Stress
Overstress

Behavioural
Behavioural Physiological
Physiological Emotional
Emotional Cognitive
Cognitive

Eg.
Eg. Excessive
Excessive Increased
Increased
Eg.
Eg. Heightened
Heightened
eating
eating and
and Eg.
Eg. Muscles
Muscles distractibility,
distractibility, Immediate
anxiety,
anxiety,
drinking
drinking alcohol
alcohol tension,
tension, high
high BP
BP decreased
decreased Effects
depression,
depression, anger
anger concentration
concentration

Disorders-eg. Disorders-
Disorders-
Disorder-
Disorder- eg.
eg. Disorders-eg.
Disorders-
Disorders- eg
eg Depression, eg.
eg. Memory
Memory
Headache
Headache Depression, Long
Obesity,
Obesity, phobia, problem,
problem,
hyperstension
hyperstension phobia, chr
chr anxiety
anxiety Term
Alcoholism
Alcoholism personality insomnia
insomnia
,, heart
heart disease
disease personality change
change Effects
etc. etc.
etc.
etc.
Decreased Decreased Decreased
productivity enjoyment intimacy
 STRESS MANAGEMENT
1 Identify the sources of stress in your life
2 Practice the 4 A’s of stress management - The four A’s
Avoid, Alter, Adapt & Accept
 Avoid unnecessary stress
-Learn how to say “no.” 
-Avoid people who stress you out.
-Pare down-our to-do list.  
-Take control of your environment. 
 Alter the situation-If you can’t avoid a stressful situation, try to
alter it. Often, this involves changing the way you communicate
and operate in your daily life.
-Express your feelings instead of bottling them up. 
-Be willing to compromise. 
-Create a balanced schedule. 
 Adapt to the stressor-If you can’t change the stressor, change
yourself. You can adapt to stressful situations and regain your
sense of control by changing your expectations and attitude.
-Reframe problems. 
-Look at the big picture. 
-Adjust our standards. 
-Practice gratitude. 
 Accept the things you can’t change
-Don’t try to control the uncontrollable. 
-Look for the upside. 
3.Get moving
4. Learn to forgive. 
5. Share your feelings.
6.Connect to others
7.Make time for fun and relaxation
8.Manage your time better
9.Maintain balance with a healthy lifestyle
10. Learn to relieve stress in the moment
PHYSICAL SKILLS
 Breathing Exercise
 Stretching exercise
 Progressive Relaxation
 Walking
 How to sleep better
TIPS TO INCORPORATE EXERCISE
 Put on some music and dance around.
 Take your dog for a walk.
 Walk or cycle to the grocery store.
 Use the stairs at home or work rather than an elevator.
 Park your car in the farthest spot in the lot and walk the
rest of the way.
 Pair up with an exercise partner and encourage each other
as you work out.
 Play ping-pong or an activity-based video game with your
kids.
MENTAL SKILLS
 Meditation
 Spirituality
 Diversion
MEANING OF ANXIETY
 Anxiety is a normal emotion. It’s your brain’s way of
reacting to stress and alerting you of potential danger ahead. 
 Everyone feels anxious now and then. For example, you may
worry when faced with a problem at work, before taking a
test, or before making an important decision.
 Occasional anxiety is OK. But anxiety disorders are
different. They’re a group of mental illnesses that cause
constant and overwhelming anxiety and fear.  The excessive
anxiety can make you avoid work, school, family get-
togethers, and other social situations that might trigger or
worsen your symptoms. 
TYPES OF ANXIETY DISORDER
 Generalized anxiety disorder . You feel excessive, unrealistic
worry and tension with little or no reason.
 Panic disorder . You feel sudden, intense fear that brings on
a panic attack. During a panic attack you may break out in a
sweat, have chest pain, and have a pounding heartbeat
(palpitations). Sometimes you may feel like you’re choking or
having a heart attack.
 Social anxiety disorder . Also called social phobia, this is when
you feel overwhelming worry and self-consciousness about
everyday social situations. You obsessively worry about others
judging you or being embarrassed or ridiculed.
 Specific phobias . You feel intense fear of a specific object or
situation, such as heights or flying. The fear goes beyond
what’s appropriate and may cause you to avoid ordinary
situations.
TYPES CONTD….
 Agoraphobia. You have an intense fear of being in a place where
it seems hard to escape or get help if an emergency occurs. For
example, you may panic or feel anxious when on an airplane,
public transportation, or standing in line with a crowd.  
 Separation anxiety. Little kids aren’t the only ones who feel
scared or anxious when a loved one leaves. Anyone can get
separation anxiety disorder. If you do, you’ll feel very anxious or
fearful when a person you’re close with leaves your sight. You’ll
always worry that something bad may happen to your loved one. 
 Selective mutism. This is a type of social anxiety in which young
kids who talk normally with their family don’t speak in public,
like at school.
 Medication-induced anxiety disorder. Use of certain medications
or illegal drugs, or withdrawal from certain drugs, can trigger
some symptoms of anxiety disorder.
ANXIETY DISORDER SYMPTOMS

 The main symptom of anxiety disorders is

excessive fear or worry. Anxiety disorders can
also make it hard to breathe, sleep, stay still,
and concentrate.  Your specific symptoms
depend on the type of anxiety disorder you
have. 
COMMON SYMPTOMS ARE:
 Panic, fear, and uneasiness
 Feelings of panic, doom, or
danger
 Sleep problems
 Not being able to stay calm and
still
 Cold, sweaty, numb, or tingling
hands or feet
 Shortness of breath
 Breathing faster and more
quickly than normal
(hyperventilation)
 Heart
 Heart palpitations
 Dry mouth
 Nausea
 Tense muscles
 Dizziness
 Thinking about a problem
over and over again and
unable to stop (rumination)
 Inability to concentrate
 Intensely or obsessively
avoiding feared objects or
places
CAUSES OF ANXIETY DISORDER

 Genetics.  
 Brain chemistry.
 Environmental stress.   
 Drug withdrawal or misuse.
 Medical conditions.
WHO IS PRONE TO ANXIETY
 History of mental health disorder.  
 Childhood sexual abuse.  
 Trauma.
 Negative life events.   
 Severe illness or chronic health condition.  
 Substance abuse.
 Being shy as a child.
 Low self-esteem.
 Substance abuse.
 Being shy as a child.
 Low self-esteem.
 INTERVENTION

 Medication
 Anticonvulsant
 Psychotherapy – CBT /CB-REBT
 ANXIETY MANAGEMENT
 Learn about the anxiety disorder
 Stick to your treatment plan.
 Cut down on foods and drinks that
have caffeine , such as coffee, tea, cola, energy
drinks, and chocolate. Caffeine is a mood-
altering drug, and it may make symptoms of
anxiety disorders worse.
 Don’t use alcohol and recreational street drugs
MANAGEMENT CONTD….

 Eat right and exercise

 Get better sleep.
 Get better sleep. 
 Learn to relax.
 Keep a journal.  
 Manage your negative thoughts.
 Get together with friends.  
 Seek support.  
 LOOKING AFTER OUR MENTAL HEALTH IN COVID 19 PANDEMIC
Tips and advice that are useful as per WHO

 Keep informed. Listen to advice and recommendations from your

national and local authorities. Follow trusted news channels, such as
local and national TV and radio, and keep up-to-date with the latest
news from @WHO on social media.
 Have a routine. Keep up with daily routines as far as possible, or make
new ones.  
-Get up and go to bed at similar times every day.
-Keep up with personal hygiene.
-Eat healthy meals at regular times.
-Exercise regularly.
-Allocate time for working and time for resting.
-Make time for doing things you enjoy.
 Minimize newsfeeds. Try to reduce how much you watch, read
or listen to news that makes you feel anxious or distressed. Seek
the latest information at specific times of the day, once or twice
a day if needed. 
 Social contact is important. If your movements are restricted,
keep in regular contact with people close to you by telephone
and online channels.
 Alcohol and drug use. Limit the amount of alcohol you drink or
don’t drink alcohol at all. Don’t start drinking alcohol if you
have not drunk alcohol before. Avoid using alcohol and drugs as
a way of dealing with fear, anxiety, boredom and social isolation.
 Screen time. Be aware of how much time you spend in front of a screen every
day. Make sure that you take regular breaks from on-screen activities.
 Video games. While video games can be a way to relax, it can be tempting to
spend much more time on them than usual when at home for long periods.
Be sure to keep the right balance with off-line activities in your daily routine.
 Social media. Use your social media accounts to promote positive and
hopeful stories. Correct misinformation wherever you see it.
 Help others. If you are able to, offer support to people in your community
who may need it, such as helping them with food shopping.
 Support health workers. Take opportunities online or through your
community to thank your country’s health-care workers and all those
working to respond to COVID-19.
DON’T DISCRIMINATE
 Fear is a normal reaction in situations of uncertainty. But
sometimes fear is expressed in ways which are hurtful to
other people. Remember:  
 Be kind. Don’t discriminate against people because of your
fears of the spread of COVID-19. 
 Don’t discriminate against people who you think may have
corona virus.
 Don’t discriminate against health workers. Health workers
deserve our respect and gratitude.
 COVID-19 has affected people from many countries. Don’t
attribute it to any specific group.
 HOW TO PREVENT SUICIDE
Suicide is a major public health concern. Suicide
is complicated and tragic, but it is often
preventable. Knowing the warning signs for
suicide and how to get help can help save lives.
 SIGNS AND SYMPTOMS
The behaviors listed below may be signs that someone is
thinking about suicide
 Talking about wanting to die or wanting to kill

themselves
 Talking about feeling empty, hopeless, or having no

reason to live
 Making a plan or looking for a way to kill themselves,

such as searching for lethal methods online,

stockpiling pills, or buying a gun
 Talking about great guilt or shame

 Talking about feeling trapped or feeling that there

are no solutions
SIGN AND SYMPTOMS CONTD…….
 Using alcohol or drugs more often
 Acting anxious or agitated
 Withdrawing from family and friends
 Changing eating and/or sleeping habits
 Showing rage or talking about seeking revenge
 Taking great risks that could lead to death,
such as driving extremely fast
 Talking or thinking about death often
SIGN AND SYMPTOMS CONTD…..
 Displaying extreme mood swings, suddenly
changing from very sad to very calm or happy
 Giving away important possessions
 Saying goodbye to friends and family
 Putting affairs in order, making a will
 Feeling unbearable pain (emotional pain or
physical pain)
 Talking about being a burden to others
If these warning signs apply to you or someone
you know, get help as soon as possible,
particularly if the behavior is new or has
increased recently.
HERE ARE 5 STEPS YOU CAN TAKE TO BE THE ONE TO HELP SOMEONE IN EMOTIONAL PAIN:

 ASK: “Are you thinking about killing yourself?” It’s not an easy

question but studies show that asking at-risk individuals if they are
suicidal does not increase suicides or suicidal thoughts.
 KEEP THEM SAFE: Reducing a suicidal person’s access to highly
lethal items or places is an important part of suicide
prevention. While this is not always easy, asking if the at-risk person
has a plan and removing or disabling the lethal means can make a
difference.
 BE THERE: Listen carefully and learn what the individual is
thinking and feeling. Research suggests acknowledging and talking
about suicide may in fact reduce rather than increase suicidal
thoughts.
 HELP THEM CONNECT: Save the National Suicide
Prevention Lifeline number in your phone so they’re
there if you need them. You can also help make a
connection with a trusted individual like a family
member, friend, spiritual advisor, or mental health
professional.
 STAY CONNECTED: Staying in touch after a crisis or
after being discharged from care can make a
difference. Studies have shown the number of suicide
deaths goes down when someone follows up with the at-
risk person.
SUICIDE PREVENTION HELPLINE
https://indianhelpline.com/SUICIDE-HELPLINE/

SANJIVINI  : ( DELHI ) 
Centre 1 ( Jangpura NewDelhi :  011-24311918 , 011-24318883 ,
011-43001456
( 10am to 5.30 pm : monday to friday ) 
Centre 2 ( Qutub Institutional Area ) : 011- 40769002 , 011-41092787
( 10am to 7.30pm : Monday to Saturday)
Website : http://sanjivinisociety.org/

SUMAITRI : ( NEWDELHI ) 
011-23389090
Timings : 2pm to 10 pm weekdays and  sat and sun - 10am to 10pm
 MENTAL HYGIENE
A science which suggests measures for prevention of mental
illness and restoration of mental health by the cure of
mental illness”.

It is an art which includes healthy practices for the

promotion, preservation and maintenance of mental
health. It is science, which helps the individual to
understand the ways that has to followed to lead a
peaceful life. It helps to prevent inadequate judgement
and try to develop a well-balanced personality. It checks
emotional, maladjustment, promotes, fitness for doing
work skilfully.
APPROACHES TO MENTAL HYGIENE

 Preservative approach
 Preventive Approach
 Therapeutic Approach
TIPS TO MAINTAIN MENTAL HYGIENE
 Talk about your feelings
 Keep active
 Eat well
 Drink sensibly
 Keep in touch
 Ask for help
 Take a break
 Do something you’re good at
 Accept who you are
 Care for others
Thank You
 Self Assessment
of
Stress and Anxiety
Zung Self-Rating Anxiety Scale
(SAS)