LIPAY NATIONAL HIGH SCHOOL

Mental Health
and Psychological Support Service
Wellness Training

SHADEL M. VALERIANO
“Sometimes the worst place you
can be at is in your own head.”
 It is common and normal for individuals to feel stressed and
worried in response to any disease outbreak.

Specific stressors particular to the COVID-19 pandemic are:

Psychosocial
• Rumors and misinformation (social media)
stressors and • Closure of schools and children’s activity spaces
COVID-19 • Travel restrictions
• Possibility of or actual physical isolation and quarantine
• Deterioration of trust in government agencies and social
networks
• Avoidance of health facilities
• Risk of relapse in pre-existing health conditions (including
mental health)
• Common symptoms of other health problems can lead to fear
of infection.
  You’re losing interest in the little things
You get overwhelmed easier
You don’t feel like socializing that much
SIGNS THAT anymore
You don’t have a consistent sleep
YOUR schedule
MENTAL  You always feel drained
Your anxiety seems to be increasing
HEALTH IS
GETTING
WORSE
10 SIGNS
THAT YOUR
MENTAL
HEALTH IS
GETTING
WORSE
  You’re losing interest in the little things
You get overwhelmed easier
You don’t feel like socializing that much
SIGNS THAT anymore
You don’t have a consistent sleep
YOUR schedule
MENTAL  You always feel drained
Your anxiety seems to be increasing
HEALTH IS You feel mentally and emotionally
scattered
GETTING You can’t seem to pay attention
You might be struggling with your
WORSE impulse control
You’re struggling to feel grounded
Coping
Skills
- help you tolerate, minimize, and deal with 
stressful situations in life. Managing your
stress well can help you feel better physically
and psychologically and it can impact your
ability to perform your best.
Emotion-Focused
Coping Skills
• Healthy coping strategies may
soothe you, temporarily distract
you, or help you tolerate your
distress.

• Sometimes it’s helpful to face your

Other times, coping skills may help you
change your mood. If you’ve had a bad day at
emotions head-on.
work, playing with your kids or watching a
funny movie might cheer you up. Or, if
you’re angry about something someone said,
a healthy coping strategy might help you
calm down before you say something you
might regret.
 • Care for yourself: Put on lotion that smells
good, spend time in nature, take a bath, drink
tea, or take care of your body in a way that
makes you feel good such as painting your
nails, doing your hair, putting on a face mask.

• Engage in a hobby: Do something you enjoy

such as coloring, drawing, or 
listening to music.
• Exercise: Do yoga, go for a
walk, take a hike, or engage in
a recreational sport.

• Focus on a task: Clean the

house (or a closet, drawer, or
area), cook a meal, garden, or
read a book.
 • Practice mindfulness: List the
things you feel grateful for, 
meditate, picture your "happy
place," or look at pictures to
remind you of the people, places,
and things that bring joy.

• Use relaxation strategies: Play with a pet,

practice breathing exercises, squeeze a stress
ball, use a relaxation app, enjoy some
aromatherapy, try progressive muscle relaxation,
or write in a journal.
Problem-Focused
Coping Skills
• Tackling a problem head-on

• Eliminating the source of your

stress

In other situations, problem-focused coping

may involve more drastic measures, like
changing jobs or ending a relationship. Here
are some examples of healthy problem-
focused coping skills:
•Ask for support from a friend or a
professional.
•Create a to-do list.
•Engage in problem-solving.
•Establish healthy boundaries.
•Walk away and leave a situation that
is causing you stress.
•Work on managing your time better.
Unhealthy • Drinking alcohol or using
drugs
Coping • Overeating

Skills • Sleeping too much

• Venting to others

• Overspending

• Avoiding
 10 Tips for Better Mental Health
1. Get enough sleep
2. Eat healthily
3. Exercise regularly
4. Interact with people
5. Train your brain
6. Learn new skills
7. Do something for others
8. Learn to manage stress and focus on the positives
9. Laugh
10.Avoid drinking alcohol, smoking, and taking drugs
 Dealing with people who are mentally and
emotionally struggling

 Recommend seeking professional help

 Do not invalidate feelings of others
 Avoid diagnosing people
 Avoid giving reassurances
 Do not force them to share their stories