Emotional well-being, Stress

management and Study tips

Emotional well-being
 Transition from adolescence to young
adulthood.....
• According to WHO
'Adolescents' :10-19 years
'Youth' :15-24 years
'Young People‘: 10-24 years
• Stormy process with risky behavior, rich in
negative emotions as well as relationship
problems with loved ones, especially parents.
• Time of identity crisis
• Today....
Adolescence is defined as a journey or a
special period of adjustment to adulthood,
when persons go through rapid physical, social
and cognitive changes.
• Individuals start establishing their lifestyle
patterns, their personal identity forms, and
certain habits and health-related behaviors
form that tend to be stable throughout life .

• The foundation for future mental well-being is

laid.
 WHO defines mental health as

“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”
• Positive mental health : Emotional well-
being(EWB) ,Psychological well-being (PWB),
and social well-being (SWB)
• EWB - presence and absence of positive
feelings about life - Positive affect, happiness,
and life satisfaction.
• Having a positive sense of emotional well-
being- both experience of emotions and
regulations of emotions.
• Positive affect - regularly cheerful, in good
spirits, happy, calm, peaceful, satisfied, and
full of life.
• Happiness - to feel happiness toward past or
about present life overall or in domains of life.
• Life satisfaction - sense of contentment, or
satisfaction with past or present life overall or
in life domains.
• Positive emotions Emotional well-being.
• Past - contentment and satisfaction.
• Present - happiness, flow, ecstasy, and the
sensual pleasures.
• Future - optimism and hope.
 Why is it important?
• Emotional distress creates susceptibility to physical
illness.
• Exam stress increases susceptibility to viral infection.
• Stress from lack of control in the workplace or from
life events creates susceptibility to cardiovascular
disease.
• Smoking, drinking, and the consumption of high fat
foods are all valued by the public for their ability to
relieve emotional distress.
• Mental illness : health conditions involving
changes in emotion, thinking or behavior (or a
combination of these). 
• Mental illnesses are associated with distress
and/or problems functioning in social, work or
family activities.
 Mental health challenges faced by young
people :
1. Conduct or behavior disorders
2. Anxiety
3. Depression
4. Eating disorders
5. Risk behaviors including unsafe sexual
behavior
6. Substance abuse
7. Violent behavior
How to maintain positive mental health??

• Resiliency – is the capacity to establish and

maintain one’s balance and well-being in the
face of adversity.
• Adaptability – is the capacity to adjust to
changes necessary for one’s survival and
balance.
 Healthy self concept- core of mental health
and well-being
• Having a positive regard for oneself.
• Understanding, and accepting one’s
personality, uniqueness, and individuality.
• Embracing meaningful universal human values
that define who you are, and how these
values form your set of healthy attitudes
about other people, situations, and things.
 Don’t hesitate to talk...
• It is important for a young person who may be facing
serious difficulties at home or in school/college to
have a reliable adult to talk to.
• Home is an ideal place for solace and comfort. Parents
and siblings can offer guidance as well as love and
care.
• Schools also provide such services through the
Guidance Counselor.
• Peer group can also provide the support needed by a
young adult in distress.
Five popular steps for positive mental health

1. CONNECT
2. BE ACTIVE
3. KEEP LEARNING
4. GIVE TO OTHERS
5. TAKE NOTICE
Stress management in young adults
 What is Stress?

Our emotional, cognitive, physical, and

behavioral reaction to any perceived demands
or threats, also called stressors.
 Common stressors for college students
(NIMH)
• Increased academic demands
• Being on your own in a new environment
• Changes in family relations
• Financial responsibilities
• Changes in your social life
• Exposure to new people, ideas, and temptations
• Awareness of your sexual identity and orientation
• Preparing for life after graduation
 Symptoms- physical, mental &emotional
• Headaches
• Fatigue
• Gastrointestinal problems
• Hypertension (high blood pressure)
• Heart problems, such as palpitations
• Inability to focus/lack of concentration
• Sleep disturbances, whether it’s sleeping too much or an inability
to sleep
• Sweating palms/shaking hands
• Anxiety
• Sexual problems.
 Behavioral changes are also expressions of
stress
• Irritability
• Disruptive eating patterns (overeating or
under eating)
• Harsh treatment of others
• Increased smoking or alcohol consumption
• Isolation
• Compulsive shopping
 How to manage stress?

The first step is understanding yourself better

—how you react in different situations,what
causes you stress,and how you behave when
you feel stressed.
• Set priorities: Make a To-Do list. Decide what is
really important to get done today, and what
can wait.
• Practice facing stressful moments: Think about
the event or situation you expect to face and
rehearse your reactions. Find ways to practice
dealing with the challenge.
• Examine your expectations: set realistic goals.
Be satisfied with doing the best you can.
• Live a healthy lifestyle: exercise, healthy diet,
relaxation techniques, humour.
• Learn to accept change as a part of life :
Develop a support system of friends and
relatives you can talk to when needed. Believe
in yourself and your potential.
 Also...
• Avoid those activities that promise release
from stress while actually adding to it
(alcohol,smoking,drugs,overeating etc)
• Schedule time for vacation, breaks in your
routine, hobbies, and fun activities.
• Become an expert at managing your time.
• Learn to say “no.” Setting limits can minimize
stress.
Study tips
 Good Notes = Good Grades

• The trick is to record the key points of the

lecture or textbook
• Many students also record lectures so they
can listen to them later to verify their notes;
just make sure you get permission from your
professor first!
 Stay Organized

• Keep a detailed calendar with all your

commitments, including classwork, social
events and extracurricular activities. 
• Use sticky notes to remember important
textbook pages, keep your returned
assignments, and make flashcards for key
terms.
 Unplug and Reconnect

• Internet is the worst distraction there is, and

limiting time on it is one of the best study tips
for college students.
• Try to set boundaries for yourself
 Don’t Cram

• Try to study a little bit each day, rather than

saving it all for the week before the exam. 
• Good study habits come from pacing yourself. 
 Don’t Over-Study

• Time management is one of the most essential

tips.
• Make sure you’re studying the key ideas of
each lecture or textbook chapter, and avoid
absorbing useless information.
 Find Your Zone

• Everyone has their perfect study environment.

• For some, it’s a quiet reading room, while
others prefer the bustle of a coffee shop.
Some like to listen to music while they study,
and some need complete silence.
• Try a few different kinds of environments and
see what works for you.
 Take a Break!

• Take a ten-minute break every hour or so, and

try to take a day or two off per week if you
can.
• It’ll help you stay energized and at peak
mental condition.
 References
• Mental health and well-being in middle and late adolescence, Mrs. Julienne Rose Penarada-Saballa,
MAED., RGC
• Mental well-being in adolescence and young adulthood Changes and association with fitness
and physical activity, G. Sunna Gestsdóttir
• Emotional well-being, Eva Langeland
• Stewart-Brown S. Emotional wellbeing and its relation to health. Physical disease may well result
from emotional distress. BMJ. 1998;317(7173):1608–1609. doi:10.1136/bmj.317.7173.1608
• National Institute of Mental Health. (2004). What do these students have in common? Retrieved
10 August 2005 from www.nimh.nih.gov/publicat/students.cfm
• National Mental Health Association. (2005). Finding Hope and Help: College Student and
Depression Pilot Initiative. Retrieved 11 August 2005 from
http://www.nmha.org/camh/college/index.cfm
• G. Essel and P. Owusu, Causes of students’ stress, its effects on their academic success, and stress
management by students, Case study at Seinäjoki University of Applied Sciences, Finland, Thesis,
https://www.theseus.fi/bitstream/handle/10024/124792/Thesis%20Docu ment.pdf?
sequence=1 , 2017, pp.15-34
• https://www.campusexplorer.com/college-advice-tips/2DF9E34D/7-Best-Study-Tips-for-College-S
tudents/
Thank You!