Session 5.

© UNICEF Philippines/2014/Joey Reyna

Caring for the Care Providers
Training Course for Non-Health Care Providers
Adolescent MHPSS Training Program
Session Learning Objectives
In this session, participants will be able to:

1. Recognize signs and symptoms of stress;

2. Identify ways of reducing stress and taking care
of one’s mental health.
Content
How stressed are you?

How are you coping?

Mental health matters!

Learn to take care of your own wellbeing

Creating a safe and mentally healthy working environment

Supporting Distress Individuals

 H ow
st re ss e d
a r e y o u ?
In the last few months, how often have you:
OFTEN SOMETIMES SELDOM NEVER
1. Lost your appetite

2. Found you ate constantly nibbling

at snackfood?

3. Felt sick after eating

4. Bitten your nails or tapped your

feet and linger

5. Been restless?
In the last few months, how often have you:
OFTEN SOMETIMES SELDOM NEVER
6. Found yourself getting angry or
upset?

7. Felt you had to work hard late?

8. Been worked up by heavy traffic or

other travellers

9. Tried hard to win in sports?

10. Tried hard to win in arguments?

In the last few months, how often have you:
OFTEN SOMETIMES SELDOM NEVER
11. Struggled for protection?

12. Felt that you don’t spend enough

time with family?

13. Found it difficult to sleep at night?

14. Use alcohol under pressure?

15. Use cigarettes to help when

under pressure?
In the last few months, how often have you:
OFTEN SOMETIMES SELDOM NEVER

16. Felt trapped by your lifestyle?

17. Found you are too busy to do

things that you enjoy?

18. Found it hard to make decisions?

19. Worried about your future?

20. Found it hard to concentrate?

In the last few months, how often have you:
OFTEN SOMETIMES SELDOM NEVER

21. Suffered from headache?

22. Found yourself grumbling?

23. Found it difficult to laugh or

smile?
In the last few months, how often have you:
OFTEN SOMETIMES SELDOM NEVER

X3 X2 X1 X0
Interpreting your scores

If you scored more than 45, then your stress

level is TOO HIGH.

 You are probably addicted to and obsessed with your work.

 You may be suffering from the physical effects if not emotional
effects of stress.
 You definitely have to follow some form of stress management
program
Interpreting your scores

If you scored between 35 and 44, then your

stress level is also HIGH.

 You need to identify some areas of your life that are stressful and
work on them.
 You should enjoy life more!
Interpreting your scores

If you scored between 25 and 34, your stress

level is MODERATE

But you can do better with a little more relaxation at times.

Interpreting your scores

If you scored between 24 and below, then

CONGRATULATIONS!

You have achieved the proper balance. You show few

negative signs of stress.
How are
yo u
coping?
Men t al
He a lt h
a t t e r s!
M
 t o t a k e
Le ar n
o u r o w n
care o f y
e i ng
w ell - b
Look After Yourself
Stay up to date with accurate
information about COVID-19 and Eat well, get enough
follow safety measures to prevent sleep and exercise
infection. Take “breaks“ from physically every day.
COVID-19 media when needed.

Do an activity you enjoy Take five minutes out of

or find meaningful every your day to talk to a friend,
day (e.g. art, reading, family member or other
prayers, talking to a trusted person about how
friend). you are feeling.
Look After Yourself
Talk to your manager, supervisor or Establish daily routines and
colleagues about your well-being at stick to them
work, particularly if you are
worried about working in the
COVID-19 response.

Minimize your use of alcohol, drugs, caffeine or nicotine. These might

seem to help in the short term, but they can lead to lower mood, anxiety,
difficulty sleeping and even aggression as the effects wear off. If you are
consuming too much of any of these substances, you can cut down by
reducing the amount available in your house and finding other ways to
manage stress, such as those mentioned here.
Look After Yourself
At the end of each day, make a short list (in your head or on paper) of ways you
were able to help others or things you are grateful for, such as ”I helped by
being kind to someone who was upset” or “I’m grateful for support from my
friend”.

Be realistic about what you can and cannot control.

Visualizing circles of control may help with this.

Try an activity to relax – see what works for you.

You may already have some activities you use now
or have used in the past. You can also try slow
breathing stretching, dancing, praying or doing
yoga; progressive muscle relaxation.
Session 9.

© UNICEF Philippines/2014/Jeoffrey Maitem

Self-care and personal boundaries
Training Course for Peer Supporters
Adolescent MHPSS Training Program
In this session, you will be able to…
1. Identify ways of coping with stresses brought about by
helping peers in distress.
2. Identify ways of setting personal boundaries.
Why self-care?
• Helping a peer or friend who is
struggling can sometimes make you
feel uneasy.
• It is normal. It shows that you really
listened to your struggling friend
and tried to understand her/his
situation.
• In this session, we will focus on
your wellbeing as a peer supporter.
Examples of a stressful situation to a peer supporter
• Listening to a story about a challenging
situation, like a friend who experienced
abuse.
• Watching a peer cry or panic.
• Not knowing what to do as a peer
supporter.
• Feeling alone as a peer supporter.
• Feeling pressured to find a solution to the
problem a peer is facing.
• Fearing that the peer’s situation may get
worse.
Strategies to protect your physical and mental health:

• Know and maintain your • Learn how to relax

boundaries • Get a good night’s sleep
• Think positively • Eat as healthily as you can
• Try to have some fun every • Be ready to ask for help
day
• Spend time with friends
• Bring learning, fun and caring and family
into your life
• Recognize your limits
• Be active
Maintaining your personal boundaries

• By actively listening and showing

empathy to a peer in distress, it
What will you do in
is likely that the peer will develop
a sense of trust in you. this situation?
• The person may prefer to talk to
you instead of anybody else. How will you set or
• He or she might ask for your keep your personal
phone number, or to meet up boundaries?
often with you to talk, or try to
contact you often over the
internet.
 Thank you
Photo here

© UNICEF/PHOTO CREDIT