What is

“Caring for Your

Mental Health Amidst
the Challenges
Mental Health?
and Change”
Hazel A. Magpantay, RPsy
Philippine Mental Health Association

Mental health is a balance of all aspects of life:

Physical, Emotional, Social and Spiritual

A person who is
mentally healthy...
Realizes one’s
own
potential
(Positive self-image)

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 Can cope with the Can work
normal stresses of life productively and
(Resiliency) fruitfully
(Productivity and
Creativity)

Can contribute to the community Being mentally

(Sense of purpose) healthy is
influenced by life
experiences,
relationships
with others,
physical health
and one’s
environment.

What is mental disorder?

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 • Failure to adjust/cope Psychological
with the difficulties in Factors
life.
• Hereditary
predisposition •Physical Vices
illnesses • Painful/traumatic life
experiences

•poor nutrition/
poverty

• Severe psychological trauma suffered as a child, such as

emotional, physical, or sexual abuse
• An important early loss, such as the loss of a parent
• Neglect Who can have
mental
• Poor ability to relate to others

disorder?

Any person Why are some

regardless of individuals with
age, sex, socio- mental health
economic status problems not using
can develop mental health services
or not seeking
mental
professional help?
disorders.

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Common Responses: Common Responses:

 “Wala namang doctor.”  “Nakakahiya”

 “Ngayon lamang kami may nakilala na  “Kahinaan lang ito ng loob,

psychiatrist/psychologist.” lilipas din.”

 “Walang pera.”  “Di naman ako nasisiraan ng

bait.”

What are the

EARLY signs
and symptoms
of persons with
mental health
problems?

isturbance in sleep and/or

difficulty getting
ttacks of
adequate SLEEP palpitations
usually expressed
as “nerbiyos” due
to irrational
worries, fear and
anxieties

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 etting
umbness of away from
feet and other people;
hands, withdrawal
frequent and isolation
headaches
and
dizzines
s.

xcessive use
of
cigarettes, eckless
alcohol and
behavior
drugs

NFOUNDED AND
EXAGGERATED
SUSPICIONS

5
 aldaptive daily-life
activities
udden
change in
behavior

nterest in activities is lost

eglect
of physical
hygiene

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D isturbance in sleep and/or difficulty getting adequate sleep

A ttacks of palpitations usually expressed as “nerbiyos” due o irrational worries, fear and anxieties

N umbness of feet and hands, frequent headaches and dizziness

E xcessive use of cigarettes, alcohol and drugs Maladaptive daily-life activities
G etting away from other people; w ithdrawal and isolation
R eckless behavior I nterest in activities is lost

O ver sensitivity and irritability

N eglect of physical hygiene
U nfounded and exagerrated suspicions

D elusions and hallucinations

S udden change in behavior
S uicidal and homicidal

activities

Why is there a need

for assessment?
• To determine the cause/s of
HOW DOES the behavior difficulties or
problems
FAMILY LIFE • To identify intervention
AFFECT strategies based on the
different aspects of the
MENTAL behavior
HEALTH?

Know the
warning
signs!
Emotional Wellness & Self-esteem
https://www.psychologytoday.com/us/blog/the-empowerment-diary/201910/what-is-emotional-wellness

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 Why we need to take emotional
pain as seriously as physical
pain

Self-Awareness
 Insight into the Managing
reason for one’s Emotions at
own behavior; self- Work
understanding
10 Strategies to manage
negative emotions at
work
https://www.healthxchange.sg/men/health-work/managing-emotions-work

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1. Compartmentalization 2. Deep breathing &
(when negative emotions relaxation
from home affect your
work)
techniques

3. The 10-second rule

4. Clarify

5. Blast your anger

through exercise
6. Never reply
or

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7. Know
your
8. Be respectful
triggers

10. Never bring

9. Apologize for your negative
any emotional emotions home
outburst

WHAT CAN YOU DO? Look at all of your positive

qualities.
•Sometimes we forget what
our strengths are, but we
all have them. If you think
hard you can find and
remember these qualities
about yourself.

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 •Try to stop thinking •Positive self-
negative thoughts about
yourself. talk. Keep
If you're used to focusing telling yourself,
on your shortcomings, “I can do this,”
start thinking about
positive aspects of or, “I love
yourself that outweigh myself.”
them.

THE WAY WE LIVE IS

DIFFERENT
• Masks, sanitizer, thermal scanner
• Queuing is now the norm
• Public transport looks very different
• We do a double-take when we hear
someone cough or sneeze
• We’ll start to holiday more in our
own homes
• The small things that make up our
community have changed

THE WAY WE SOCIALIZE

AND CONNECT LOOKS
Education as we
VERY DIFFERENT
THE WAY know it has
change. • Social distancing
WE WORK • Not seeing loved ones
OR STUDY • No visits from loved
Work has also
HAS change due to social ones from overseas
CHANGED distancing. • Social greetings have
morphed
• The way we ‘dine out’ has
changed

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 If others follow the rules of physical
distancing

I The actions of others

Focus on the CANNO Predicting what will happen
things you T
can control (So,
CONTRI can Other people’s motives
The amount of supplies at the store
LET GO of
OL
these How long will this last
things) How others react

My positive attitude
Washing your hands
I CAN How I follow health protocols and recommendations frequently

CONTR Turning off the news

OL My own physical distancing

(So, I will Limiting my social media
FOCUS
on Finding fun things to do at home

these My kindness and grace Avoiding all non-essential

things)

Following all
recommendations
from health
authorities.
Keeping 6 feet of distance Getting plenty of sleep,
between yourself and others which helps support your
when out. immune system.

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 Write down Make Focus on Draw up

Write down Make a list of all Focus on After you’ve

specific the possible concrete evaluated your
worries you solutions you options, draw up
can think of. Try things you a plan of action.
have about not to get too can problem When you’re
how hung up on solve or done, set it aside
coronavirus “perfect” change, and resist the

Plan for what you may disrupt

your life. If you
start feeling
options. Include
whatever comes
to mind that
rather than
circumstance
urge to go back
to it until you
need it or your
s beyond your
can overwhelmed, could help you circumstances
take a break. get by. control. significantly
change.

CREATE A
ALLOW YOURSELF TO
GRIEVE NEW
THE “OLD” NORMAL ROUTINE

Why routines are important: You need to spend time

planning and
organizing.
They They give us a sense
create of accomplishment
structure Plan each day
They let people
They let us know
around us know how
how we are doing
we are doing

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 • Exercise boosts the
immune system
• Exercise may prevent weight
gain
• Exercise reduces stress and

Exercise anxiety
• Exercise improves sleep

• Sleep empowers an effective

immune system.
• Sleep heightens brain
function.
• Sleep enhances mood.
Get adequate sleep. • Sleep improves mental
health.

• Put the Screens to Sleep Mode Before

You Go to Bed

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 EAT RIGHT
• What you can eat
promote or relieve
stress and help or
hinder the body in
how it handles
the physical stress
response.

LAUGH
• When we laugh,
even smile, blood
flow to the brain is
increased,
a. Drink plenty of water
b. Decrease consumption of all processed foods
endorphins are
c. Eat a variety of food colors (fruits & veggies) released, and levels
d. Decrease consumption of simple sugars
e. Limit drinks with caffeine to 3 or less a day. of stress hormones
f. Cut down on alcohol and stop smoking drop.

The link • Laughter stops distressing

between emotions.
• Smile laughter and • Laughter helps you relax
• Count your blessings mental health and recharge.
• Spend time with fun, • Laughter shifts
playful people perspective.
•Bring humor into • Laughter draws you closer
conversations to others.

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 What is behind your anger?

GET RID
OF
ANGER
It is the single most
damaging stress-
related personality
trait that precedes
a heart attack.

What is Anger?

Anger is a completely normal, and usually

healthy, human emotion.

Anger is an emotional state Anger is a common feeling,

But when it gets out of control and turns destructive, it thought, and behavior. It is not
can lead to problems: problems at work, in your personal
that varies in intensity from so much the feeling or the
relationships, and in the overall quality of your life. mild irritation to intense thought that is the trouble – it is
fury and rage. what we do when we are angry
that is the issue.

Why control Anger? GET A PET

• Anger destroys personal
relationship •Whether it’s a
• Anger destroys work dog, cat, bird or
relationship
• Anger makes fish, a pet can
bad situations play a vital role
worse
• Anger often leads
in stress relief.
to
aggression

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 BE PROACTIVE BE DECISIVE
•Don’t ignore your •Indecision prevents
problems or try to you from taking action,
wish them away. causing a loss of a
Instead, figure out sense of control and
what needs to be thus intensifying
done, make a plan stress.
and take action.

TAKE
VACATIONS Deal
• It’s an ideal time to gain
perspective on your day-
with
to-day life & put aside the
stress load for a few days.
Difficult
It’s important to get a People
total change of scenery, a
new environment.

"Lord, grant me the

serenity to accept
stupid people the way
they are; courage to
maintain my self
control and the wisdom
to know that if I act on
it I'll go to jail."
Prayer to minimize psychological
toxicity 3/25/2021

(how to deal with difficult people) 3/25/2021

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 Organize your life to free
more time for rest

• Where do you put

your keys?
• How does your
bag
and cabinet look?
• How do you file your
documents?

Evaluate how you’re spending your time

Limit
distractions

• Implement a self-care
morning routine
Do not double task
• Use a calendar or to- • Don’t start your morning by looking at
do list your phone
• Avoid TV and • Create a list of daily priorities
household • Reduce or eliminate outside
chores during the distractions
workday • Set a time for distractions
• Know your • Be prepared to say no
distractions • Keep work areas clean and organized
• Effectively manage how you • Be aware of your multitasking habits
respond to emails and
messages • Consider apps that block distractions
• Deal with your personal
https://www.cnbc.com/2020/03/31/4-ways-to-be-productive-and-avoid-
distractions-when-working-from-home.html https://www.jotform.com/blog/tips-to-stop-multitasking/
phone
• Create a schedule for your
kid

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 •Try new things. Experiment with different activities that will
help you get in touch with your talents. Then take pride in new
TAKE UP A skills you develop.
HOBBY
•If you pursue a hobby
you genuinely like,
you’re apt to get so
absorbed in it that
you don’t notice time
passing.
https://headtohealth.gov.au/meaningful-life/purposeful-
activity/hobbies

• Take on a small project •Recognize what you can change

and what you can't.
around the house.

If you realize that you're unhappy with something about

yourself that you can change, then start today.

• Change your mental diet.

•Set goals. Read uplifting books. Listen to uplifting music and
attend uplifting webinars.
Think about what you'd
like to accomplish,
then make a plan for
how to do it. Stick with
your plan and keep
track of your progress.

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 Financial problems
cause stress.
Over-spending on
our "wants"
instead of our
"needs" is often
Create a Meaningful Budget the culprit.

JOURNAL
YOUR CREATE A SPACE INSIDE
EXPERIENCE YOUR SPACE

• Make it a priority to stay in touch

with family and friend.
• While in-person visits are limited,
substitute video chatting if you’re
STAY able.
• Social media can be a powerful
CONNECTED too.
IN NEW WAYS • Be mindful of how social media is
making you feel.
• Don’t let coronavirus dominate every
conversation.

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 GIVE YOURSELF A
CREATE AND BREAK
FIND
POCKETS
OF JOY

Being involved in community

gives a sense of purpose
and satisfaction that paid
work cannot. STAY INFORMED
BUT
NOT ALARMED

And don't forget the basics. Wash your

hands. Don't touch your face. Keep a safe
distance from one another. Get a good
Seek help for
night's sleep, as best as you can. Eat challenging
regularly and healthfully. Drink lots of
water. Take your medicine. Move around. problems –
friends,
relatives or
professionals!

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 It is okay to talk about your problems. • Develop a strong support system
involving family and friends

These relationships
need to be
developed,
nurtured, and
strengthened.

Here are some questions to help you find out if

you’re maintaining a sense of emotional wellness:
• How do you treat others in your life, both
NURTURE YOUR personally and professionally?
• Are you grateful?
SPIRITUALITY • Are you happy with the person you are?
• Are you open-minded and flexible?
• Do you have a life purpose?
• Do you have ways to manage your stress?

MENTAL HEALTH is
PEACE OF MIND

134

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 References
https://www.who.int/docs/default-source/coronaviruse/covid19-stigma-
guide.pdf?sfvrsn=226180f4_2
https://www.psychiatry.org/news-room/apa-blogs/apa-
blog/2020/02/coronavirus-and-mental-health-taking-care-of-ourselves-
during-infectious-disease-outbreaks
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-
coping/managing-stress- anxiety.html?CDC_AA_refVal=https%3A%2F
%2Fwww.cdc.gov%2Fcoron avirus%2F2019-ncov%2Fprepare
%2Fmanaging-stress-anxiety.html
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-
coping/reducing-stigma.html
https://www.mayoclinic.org/diseases-conditions/coronavirus/in-
depth/coronavirus-stigma/art-20484278
https://www.psychologytoday.com/us/blog/the-empowerment-
diary/201910/what-is-emotional-wellness
References
•
https://www.healthxchange.sg/men/health-
work/managing-emotions-work
• http://education-portal.com/academy/lesson/the-
sympathetic-and-parasympathetic-nervous-
systems.html#lesson
• http://www.stress-management-for-health.com/stre
ss-
management-blog.html
• http://asdresources.wordpress.com/strategies/relaxation -
techniques-for-the-classroom/
• http://www.abundancetapestry.com/25-labels-in-your -
negative-self-talk/
• http://www.sharronorovanjohnston.com/workshops.htm
• http://www.pinoyfitness.com/2012/12/happiness-is-a -
choice-so-is-stress/
• https://www.helpguide.org/articles/mental-
health/laughter-is-the-best-medicine.htm
• https://www.lifesitenews.com/blogs/the-
surprisingly-encouraging-reason-for-cinderellas-
wild-success
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