Mental Health

Mental wellness or good mental health is feeling, thinking, and interacting in ways that help you
enjoy life and deal effectively with difficult situations. It is a feeling of emotional and spiritual
well-being that respects the importance of culture, equity, social justice, relationships and
personal dignity (Centre for Health Promotion, University of Toronto, 1997).
Without mental wellness, people can be unable to fulfil their full potential or play an active part
in everyday life. Mental health issues can include many areas, from enhancing our emotional
well-being, to treating and preventing mild to severe mental illness, to the prevention of suicide.
Mental illnesses indirectly affect all Canadians—through illness in a family member, friend or
colleague. Twenty percent of Canadians will personally experience a mental illness during their
lifetime. More than 70% of adults living with mental health problems developed symptoms in
childhood or early adolescence.
 Benefits of Mental Wellness
 What can YOU do to take care of your mental health?
 What can FAMILY members do to promote mental wellness?
 What can SCHOOLS do to promote mental wellness?
 What is a Mental Health Problem?
 What is a Mental Illness or Mental Disorder?
 What is Mental Health Literacy?
 Where Can I Go For Help?
 Sources and Resources

Benefits of Mental Wellness

Mental wellness gives you a sense of
 self-worth
 dignity
 belonging
 problem-solving
 self-determination
 tolerance
 acceptance and respect for others
so that you can
 realize your full potential
 understand and feel good about yourself
 relate to others and expand your social support networks
 experience pleasure and enjoyment
 handle stress
 assess challenges and problems
 set goals and follow interests
 explore choices and make decisions
 have power and control over your life
 develop good problem-solving and coping skills
 bounce back from negative experiences that everyone encounters
Did you know...?
 Mental wellness is as important to overall well being as physical health, social and
emotional connectedness, and intellectual accomplishment.
  A U.K. study found that the specific traits associated with mental wellness at age 10 are
significant indicators of employment and earnings at age 26 – as significant as academic
ability.
 Support from family and friends is important for positive mental and physical health.
 Having even one supportive adult (parent, close friend, teacher, coach, or youth worker)
can prevent a child/youth from developing mental disorders and/or abusing substances.

What can YOU do to take care of your mental health?

The National Canadian Mental Health Association has ten tips for good mental health:
1. Build Confidence - Identify your abilities and weaknesses together, accept them, build on
your abilities, and do the best with what you have.
2. Eat Right, Keep Fit - A balanced diet, exercise and rest can help you to reduce stress and
enjoy life.
3. Make Time for Family and Friends - Important relationships need to be nurtured. If taken
for granted, these people may not be there to share life's joys and sorrows.
4. Give and Accept Support – Positive friends and healthy family relationships show their
strength during difficult times.
5. Create a Meaningful Budget - Financial problems cause stress. Over-spending on our
"wants" instead of our "needs" is often the culprit.
6. Volunteer - Being involved in community gives a special sense of purpose and
satisfaction.
7. Manage Stress - We all have stress in our lives but learning how to deal with it when it
threatens to overwhelm us helps to maintain our mental health.
8. Find Strength in Numbers - Sharing a problem with others who have had similar
experiences may help you find a solution and will make you feel less isolated.
9. Identify and Deal with Moods - We all need to find safe and constructive ways to express
our feelings of anger, sadness, joy and fear.
10. Learn to Be at Peace with Yourself - Get to know who you are, what makes you really
happy, and learn to balance what you can and cannot change about yourself.  

Mental Health Promotion raises awareness and understanding of mental health issues and
reduces the stigma of mental illness though education and training. Parents and teachers can play
a significant role in promoting mental health in their children and students.

What can FAMILY members do to promote mental wellness?

 Help children to recognize and celebrate their strengths.
 Provide a safe place where children can talk about things that are concerning them.
 Help children to problem solve and develop action plans to address difficult situations.
 Encourage children to be active in a variety of school and community activities.
 Make sure that children have some time to unwind and relax in between scheduled
activities.
 Help children to understand the connection between physical and mental health.
 Emphasize the importance of healthy lifestyle choices.
 Help children learn the skills and empower them to make good decisions.
 Talk about balance and choice with children.
 Promote a healthy body image by positive role modelling (for example, not making
negative comments about anyone’s weight and appearance).
What is a Mental Health Problem?

Mental Health Problems are struggles and difficulties that affect everyone from time to time.
Everyone experiences mental health problems at some time, and these problems can affect their
ability to handle day-to-day situations and enjoy life. These types of problems do not always
require medical treatment. Some people recover from their mental health problems with self-help
and support from others; others require professional help.
Associated with mental health problems are:
 low self-esteem
 frustration or anger
 behaviour problems
 school learning problems
 feeling stressed
 worry
 sleeping problems


What is a Mental Illness or Mental Disorder?

Mental Illness or Mental Disorder refers to a diagnosed condition (e.g., Depression, Attention
Deficit Hyperactivity Disorder, Bipolar Disorder, Addiction, or Schizophrenia) that may require
medical treatment. The exact cause of many mental illnesses is unknown, but current theories
suggest that some illnesses are related to the chemistry of the brain. There are many things that
may play a role in causing or triggering a mental illness. For example, genetic factors, such as
having a parent or close relative with a serious mental illness, may increase a person’s likelihood
of developing a mental illness. Stress may act as a trigger for a mental disorder or may make it
worse.
Common mental health problems or disorders associated with children and youth include:
 Anxiety and Obsessive Compulsive Disorder
 Bullying and Physical Violence in Schools
 Co-Occurring Disorders
 Eating Disorders/Body Image
 Mood Disorders (Depression)
 Psychosis and Schizophrenia
 Substance Abuse and Addictions
 Suicide
1. Anxiety
What is Anxiety?

Anxiety means feeling worried, fearful, or nervous and is a normal human reaction to stressful or
new situations. An anxiety disorder occurs when these feelings are almost always there and are
interfering with daily life.

The causes of anxiety may include:

 inherited tendency
 shy temperament
 unpredictable lifestyle
 stressful experiences
 anxious parents
What are the symptoms of anxiety?
 worrying
 crying
 avoidance or withdrawal
 clinging
 separation fears
 sleep problems
  physical complaints
 anger
 irritability
 aggression
 inflexibility
 inattentiveness
 fidgety or hyperactive
 refusal to go to school
 resistance to doing work
What can I do to help (or get help)?

Anxiety disorders can be controlled.

 see a medical professional
 establish routines (e.g., meals, bedtime, homework)
 be consistent
 physical exercise helps

Obsessive Compulsive Disorder (OCD)

What is OCD?

Everyone has worries from time to time. Worries that consume a person are called "obsessions”.
Obsessions are uninvited or "intrusive" thoughts, urges or images that surface in the mind over
and over again. People with obsessive-compulsive disorder (OCD) usually know that their
obsessions are creations of their own minds, but they can't control, ignore or get rid of them.

Often people with OCD will try to reduce or suppress their obsessions by acting out certain
“rituals”. Many people have specific ways of doing things; but for people with OCD, rituals may
become "stuck" and last for hours. When taken to this extreme, rituals are called "compulsions."
When obsessions and compulsions get out of control, it is called OCD. At some point, the person
is aware that the obsessions or compulsions are excessive or unreasonable. Often, they feel
ashamed.

The main symptoms of OCD are recurrent obsessions or compulsions that interfere with a
person's life, such as taking up more than one hour a day or causing distress or significant
impairment. Common compulsions & obsessions include:
 Fear of contamination (fear of dirt, germs, body fluids or diseases).
 Repeated doubting (e.g. whether the stove is turned off).
 Cleaning/washing (e.g. washing hands too often, cleaning household items or other
objects).
 Checking (e.g. repeatedly checking paperwork for mistakes).
 Ordering/arranging (e.g. making sure objects are in a certain order).
2.Bullying and Physical Violence in Schools
What is Bullying?

Bullying is a major concern in our society. Bullying occurs when a person is targeted, over time,
with repeated negative actions. Bullying involves an imbalance of power so that the person being
victimized has trouble defending him/herself.

What can you do if your child is being bullied?

 Take bullying seriously.
 Listen and be supportive.
 Reassure your child that it is not his or her fault.
 Ask about what actions you can both take to solve the problem.
 Promise to check with your child before taking action.
 Talk to the teacher and/or school administrator and ask what they can do to help if the
incident occurred at school.
 Encourage your child to tell a trusted adult.
 Teach your child strategies to counter bullying.
What can you do if your child is bullying?
 Stay calm.
 Don’t minimize the behaviour.
 Model non-violent behaviour at home.
 Try to find out why your child is behaving this way.
 Talk to the teacher and/or school administrator and ask what they can do to help if the
incident occurred at school.
 Try to help your child to understand what it’s like for the victim.
 Praise your child when he or she shows empathy for others.
 Set realistic, firm guidelines to help your child control behaviour.
 Obtain professional help.
How can Schools & Teachers Help?
 Don’t ignore bullying; it will not go away.
 Have clear policies and procedures for dealing with bullying in your school.
 Equip teachers and school staff with prevention and intervention skills and strategies.
 Have a school climate and programs that teach children and staff about safety and
belonging and how to get along with others.
 Resolve the situation decisively, and in a way that supports the victim, the bully and
bystanders.
 Ensure anyone affected by the incident is given an opportunity for counseling.
 Keep records of bullying incidents.
3. Eating Disorders / Body Image
What is an Eating Disorder?

There are several different types of eating disorders:

 Anorexia nervosa: severe weight loss due to extreme/excessive dieting. People with
anorexia may see themselves as overweight even though their weight is normal or low.
They may exercise for hours and/or go days without eating.
 Bulimia nervosa: frequent fluctuations in weight due to periods of uncontrolled binge
eating followed by purging (vomiting, using laxatives or diuretics, going on fasts, or
exercising excessively). People who develop bulimia may lose weight, remain the same
weight, or gain weight.
 Binge-eating: involves periods of uncontrolled, impulsive overeating often triggered by
chronic dieting. It is often done in secret and done as a means of gaining comfort.
What is the cause?

There is no single cause. Any of the following may lead to an eating disorder:
 low self-esteem
 feeling inadequate
 feeling a loss of control
 depression
 anger
 loneliness
 serious problems with family or friends
 difficulty expressing emotions
 history of abuse
 media promotion
What are the signs?
 low self-esteem
 social withdrawal
 feeling fat when at a normal or low weight
 preoccupation with food, weight, or counting calories
 denial
 wanting to be perfect
 intolerance to others
 inability to concentrate
What can I do to prevent the onset of eating disorders and/or identify potential problems?
 model healthy attitudes toward eating and body shape by adopting healthy eating habits
yourself
  support the attitude that healthy bodies come in all shapes and sizes
 understand that “harmless” teasing may have a negative effect on body image
 reinforce self-esteem
What can I do if I think someone may have an eating disorder?
 Contact your family doctor, guidance counselor, or a child/ adolescent /adult mental
health clinician in your region.
 Diagnosis of an eating disorder can be very difficult, since the symptoms frequently
occur in combination with other factors. Also, some people with an eating disorder work
very hard to hide it and find it difficult to acknowledge that they have a problem.
 A multi-disciplinary approach is often most effective, involving medical assessment and
follow-up, nutritional guidance, support, and therapy.

4.Mood Disorders (Depression)

What is Depression?

Depression is a clinical term used to describe a long period of time when a person feels very sad
or irritable to the point of feeling worthless, hopeless, and helpless, with a loss of the ability to
enjoy life. Depression can affect all aspects of life; for example, school, social, or family
pressures may become too much to handle.

Depression may be caused by such things as stress, loss, disappointment, or a chemical

imbalance in your body. Sometimes, there is no known reason.

Children and youth who are considered at risk for depression include:
 children with a family history of depression
 children with medical problems
 children who have experienced a trauma (e.g., abuse, witness violence)
 incarcerated youth
 pregnant youth
What are the signs?

Some signs of depression include:

 sadness or crying more than usual
 loss of interest or lack of motivation
 irritability or rage
 social isolation or withdrawal from friends
 sleeping problems
 change in appetite
 change in school performance
 fatigue
 decreased concentration
 alcohol or drug abuse
 negative self statements (e.g., “I’m stupid”)
 suicidal statements
What can you do if you think someone may be depressed? Talk…
 don’t ignore the depression
 show you care
 ask about his/her feelings
  show it is OK to talk about it
 check with other professionals (e.g., family doctor, teachers, school counselors, crisis
lines)
What is Bipolar? (Also referred to as Manic Depression)

Bipolar disorder is a medical condition that involves changes in brain function that result in
dramatic mood swings – intense highs followed by devastating lows. When these symptoms
become moderate to severe and negatively affect the ability to function at home, at work or at
school, the condition is called manic depression or bipolar disorder. It is not known what causes
bipolar but research shows that genetics may play a strong role. Effective treatment is often a
combination of several things – from medication to education, psychotherapy and family
support.

What are the signs?

In the manic phase, the person experiences or displays some of the following:
 Little or no sleep
 Very talkative
 Difficult to follow the person’s thinking
 Highly distractible
 Psychomotor agitation
 Inflated sense of power and greatness
 Engaging in reckless behaviours – impulsive spending or inappropriate sexual activity
 Psychotic symptoms – hearing and seeing things that are not there
In the depressive phase, the person experiences some of the following:
 Persistent feelings of sadness, anxiety, and hopelessness
 Loss of interest in activities
 Interrupted or excessive sleep
 Changes in appetite with weight loss or gain
 Multiple physical aches and pains with no known cause
 Difficulty with memory and concentration
What can I do?
 Seek medical attention from your doctor to get an accurate diagnosis. A doctor will be
able to work with you to develop the most appropriate form of treatment.
 Visit your local community health centre. For community health centres in your region,
contact your local Regional Health Authority.
 Talk to family and friends.
 Educate yourself – understand the signs and symptoms of bipolar disorder.
Ways to Manage Stress

Stress is part of being human, and it can help motivate you to get things done. Even high
 stress from serious illness, job loss, a death in the family, or a painful life event can be a natural part
of life. You may feel down or anxious, and that’s normal too for a while.
Talk to your doctor if you feel down or anxious for more than several weeks or if it starts to interfere
with your home or work life. Therapy, medication, and other strategies can help.
In the meantime, there are things you can learn to help you manage stress before it gets to be too
much. These tips may help you keep stress at bay:

 Keep a positive attitude.

 Accept that there are events that you cannot control.
 Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of
becoming angry, defensive, or passive.
 Learn to manage your time more effectively.
 Set limits appropriately and say no to requests that would create excessive stress in your life.
 Make time for hobbies and interests.
 Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress. Drugs and alcohol can
stress your body even more.
 Seek out social support. Spend enough time with those you love.
 Seek treatment with a psychologist or other mental health professional trained in stress
management or biofeedback techniques to learn more healthy ways of dealing with the stress
in your life.

There’s a lot more you can do to help manage stress. Consider these lifestyle changes:

Exercise
To start with, physical activity can help improve your sleep. And better sleep means better stress
management. Doctors don’t yet know exactly why, but people who exercise more tend to get better
deep “slow wave” sleep that helps renew the brain and body. Just take care not to exercise too close
to bedtime, which disrupts sleep for some people
.
Exercise also seems to help mood. Part of the reason may be that it stimulates your body to release a
number of hormones like endorphins and endocannabinoids that help block pain, improve sleep, and
sedate you. Some of them (endocannabinoids) may be responsible for the euphoric feeling, or
“runner’s high,” that some people report after long runs.
People who exercise also tend to feel less anxious and more positive about themselves. When your
body feels good, your mind often follows. Get a dose of stress relief with these exercises:

 Running
 Swimming
 Dancing
 Cycling
 Aerobics

If you don't have the time for a formal exercise program, you can still find ways to move throughout
your day. Try these tips:
  Bike instead of driving to the store.
 Use the stairs instead of the elevator.
 Park as far as you can from the door.
 Hand-wash your car.
 Clean your house.
 Walk on your lunch break.

Diet
The benefits of eating health foods extend beyond your waistline to your mental health. A
healthy diet can lessen the effects of stress, build up your immune system, level your mood, and
lower your blood pressure. Lots of added sugar and fat can have the opposite effect. And junk food
can seem even more appealing when you’re under a lot of stress
.
To stay healthy and on an even keel, look for complex carbohydrates, lean proteins, and fatty acids
found in fish, meat, eggs, and nuts.
Antioxidants help too. They protect your cells against damage that chronic stress can cause. You can
find them in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as ginger.
Stick to a healthy diet with a few simple tips. Make a shopping list. Carry healthy snacks with you
when you leave the house. Stay away from processed foods, and try not to eat mindlessly.
Scientists have pinpointed some nutrients that seem to help lessen the effects of stress on the body
and mind. Be sure to get enough these as part of a balanced diet:

 Vitamin C
 Magnesium
 Omega-3 fatty acids

Sleep
A common side effect of stress is that you may struggle to fall asleep. If this happens three times a
week for at least 3 months, you may have insomnia, an inability to fall and stay asleep. Lack of sleep
can also add to your stress level and cause a cycle of stress and sleeplessness
Better sleep habits can help. This includes both your daily routine and the way you set up your
bedroom. Habits that may help include:

 Exercise regularly.
 Get out in the sunlight.
 Drink less alcohol and caffeine close to bedtime.
 Set a sleep schedule.
 Don’t look at your electronics 30-60 minutes before bed.
 Try meditation or other forms of relaxation at bedtime.

The role of your bedroom in good sleep hygiene also is important. In general, your room should be
dark, quiet, and cool. Your bed also plays an important role. Your mattress should provide support,
space and most of all, comfort.

Relaxation Techniques
Yoga. This is a form of exercise, but it can also be a meditation. There are many types of yoga. The
ones that focus on slow movement, stretching, and deep breathing are best for lowering
your anxiety and stress.
Meditation. It has been around for over 5,000 years for a reason. Meditation works well for many
people and has many benefits. It can lower stress, anxiety, and chronic pain as well as improve sleep,
energy levels, and mood. To meditate, you will need to:

1. Find a quiet place.

 2. Get comfortable (sitting or lying down).
3. Focus your attention on a word, phrase, object, or even your breath.
4. Let your thoughts come and go and do not judge them.

Deep breathing. When you practice deep breathing, you turn on your body’s natural ability to relax.
This creates a state of deep rest that can change how your body responds to stress. It sends more
oxygen to your brain and calms the part of your nervous system that handles your ability to relax.
Try belly breathing. Get comfortable, close your eyes, and place one hand on your stomach and the
other on your chest. Take a deep breath in through your nose. You should feel your belly rise more
than your chest. Now, exhale through your nose and pay close attention to how your body relaxes.
Repeat.
Biofeedback. Learn how to manage your heart rate, muscle tension, and blood pressure when stress
hits. Biofeedback gives you information about how your body reacts when you try to relax. Sensors
are placed on your body that call out changes in everything from your brain-wave pattern to your
muscle tone. Working with a biofeedback therapist, you can start to take control of the signals by
changing how your body reacts to the sensor.
Connect with people. Spend time with a friend or family member who will listen to you. It is a
natural way to calm you and lower your stress. When you connect with people in person, your body
releases a hormone that stops your fight-or-flight response. You relax
.
Behavior. How you respond to people directly impacts your stress levels. Manage your response
with these tips:

 Try not to overcommit yourself

 Share the responsibility
 Count to 10 before you respond
 Walk away from a heated situation
 Distract yourself with music or podcasts

Inner voice. Nothing affects your stress levels like the voice inside your head. The good news is you
are in control. You can exchange negative thoughts for positive ones. There are more benefits to
positive self-talk than reducing stress. These include a longer life, lower levels of depression, greater
resistance to the common cold and cardiovascular disease, and better coping skills for when hard
times hit.
Laugh therapy. When you laugh, you take in more oxygen. Your heart, lungs, and muscles get a
boost and your body releases those feel-good hormones. Laughter also improves your immune
system, lessens pain, and improves your mood for long periods time.
Talk therapy. Long-term talk therapy helps some people deal with stress. One approach, cognitive
behavioral therapy, helps you change negative thought patterns. Your therapist can guide you toward
other approaches that might be helpful
3.Coping With Stress

Coping with stress during the pandemic will make you, your loved ones, and your
community stronger. Learn more.

Many of us are facing challenges that can be stressful, overwhelming, and cause strong emotions
in adults and children. Public health actions, such as physical distancing, can make us feel
isolated and lonely and can increase stress and anxiety.
After a traumatic event, people may have strong and lingering reactions. Learning healthy ways
to cope and getting the right care and support can help reduce stressful feelings and symptoms.

The symptoms may be physical or emotional. Common reactions to a stressful event can include:

 Disbelief
 Feelings of fear, shock, anger, sadness, worry, numbness, or frustration
 Changes in appetite, energy, desires, and interests
 Difficulty sleeping or nightmares, concentrating, and making decisions
 Physical reactions, such as headaches, body pains, stomach problems, and skin rashes
 Worsening of chronic health problems
 Worsening of mental health conditions
 Increased use of tobacco, alcohol, and other substances
It is natural to feel stress, anxiety, grief, and worry during traumatic events such as mass
shootings, natural disasters, or pandemics. Below are ways that you can help yourself, others,
and your community manage stress.

Healthy Ways to Cope with Stress

Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions
to stress. Here are some healthy ways you can deal with stress:

 Take breaks from watching, reading, or listening to news stories, including those on
social media. It’s good to be informed but hearing about the traumatic event constantly can
be upsetting. Consider limiting news to just a couple of times a day and disconnecting from
phone, tv, and computer screens for a while.
 Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break
if you feel stressed out.
 Take care of your body.
o Take deep breaths, stretch, or meditate.
o Try to eat healthy, well-balanced meals.
o Exercise regularly.
o Get plenty of sleep.
o Avoid excessive alcohol, tobacco, and substance use.
o Continue with routine preventive measures (such as vaccinations, cancer screenings,
etc.) as recommended by your healthcare provider.
o Get vaccinated against COVID-19 as soon as possible; get a booster shot if you are
age 18 or older.
 Make time to unwind. Try to do some other activities you enjoy.
 Talk to others. Talk with people you trust about your concerns and how you are feeling.
Share your problems and how you are feeling and coping with a parent, friend, counselor,
doctor, or pastor.
 Connect with your community- or faith-based organizations.
 Avoid drugs and alcohol. These may seem to help, but they can create additional problems
and increase the stress you are already feeling.
 Recognize when you need more help. If problems continue or you are thinking about
suicide, talk to a psychologist, social worker, or professional counselor.