MENTAL WELLNESS IS AS

IMPORTANT AS PHYSICAL
FITNESS

SUBMITTED BY :- Arnav Jain

CLASS&SECTION :- XII- Comm. ‘C’
BOARD ROLL NO :-
SUBMITTED TO :- Mrs. Diljinder Pannu
 “Acknowledgments”

The success and final outcome of this project required a lot of guidance and
assistance from many people. I am extremely privileged to thanks Diljinder
Pannu Mam for providing me an opportunity to do the project work and
giving me all support and guidance which made me complete the project
appropriately. She was always supportive and inspirational for completing
this project. I am also extremely thankful to all my friends for providing me
all the necessary support and guidance.

Arnav Jain
Class – XII Comm.-C
 Certificate:-
This is to certify that the ALS PROJECT entitled “MENTAL
WELLNESS IS AS IMPORTANT AS PHYSICAL FITNESS” by
Arnav Jain is a bona-fide work carried out and submitted to DAV
PUBLIC SCHOOL BRS NAGAR of class XII for consideration in
partial fulfilment of the requirement of CBSE DELHI for the award
of senior school certificate . The original research work was carried
out under my supervision in the academic year (2023-2024)

______________
CERTIFIED BY :- Mrs Diljinder Pannu
Introduction

Mental health:- according to who Mental health is a state of mental well-being

that enables people to cope with the stresses of life, realize their abilities, learn
well and work well, and contribute to their community. It is an integral
component of health and well-being that underpins our individual and collective
abilities to make decisions, build relationships and shape the world we live in.

Physical health:-Physical health is the well-being of the body and the proper
functioning of the organism of individuals, which is a normal condition for
individuals of both physical, and mental condition who are not suffering from
any type of sickness.
Importance of mental and physical
well being
Physical and mental health are both important for our wellbeing, as t
hey affect how we cope with challenges, interact with others, and enj
oy life
.
1.
Being physically active can improve our mental health by boosting o
ur mood, energy, concentration, and self-esteem
2.
Likewise, taking care of our mental health can help us maintain a hea
lthy and fit body by reducing stress, anxiety, and depression
.

Therefore, we should strive to balance both aspects of our health for

optimal wellbeing
Mind and body are interconnected to each other

This is the belief that our attitudes, thoughts and feelings can actually have an impact
on our physical wellbeing and health. The brain can produce certain chemicals that are
linked to improving your health. This includes endorphins, which are produced to help
the nervous system cope with pain or stress, and immunoglobulins, also known as
antibodies which are produced by the immune system in response to a foreign
substance, in order to remove it from the body. One of the biggest examples of this is
the flight or fight response. If you’re feeling stressed or anxious, your body will act as
though it’s under attack and will release hormones that either prompt you to stay or run.
Your heart rate can increase, you might feel tense, and your senses might be
heightened, all of which are triggered from feeling stressed or anxious.
 QUESTIONNAIRE
1. Age, Gender, Qualification
2. How much do you rate your mental health?
3. Are you currently facing any signs of depression ?
4. Have you ever utilized the Mental health counseling by your institution ?
5. What are your Primary source of stress in your life ?
6. During past 4 weeks how frequently your mental health affected your work ?
7. How often you feel positive about your life ?
8. When was the last time you felt happy?
9. Have you been diagnosed as mental disorder before ?
10.When did you last got your mental examination done ?
11. Have you changed your routine ?
mental health is essential for overall well-
being.

Mental health is an integral part of overall well-being. it refers to the state of psychological,
emotional, and social well-being that enables individuals to cope with the normal stresses
of life, work productively, and contribute to their communities Good mental health allows
you to feel, think, and act in ways that help you enjoy life and cope with its challenges

Poor mental health can lead to a range of mental and physical illnesses. Therefore, it’s
important to guard and improve psychological wellness using appropriate measures.

Some ways to maintain good mental health include getting enough sleep, eating a
balanced diet, exercising regularly, practicing mindfulness or meditation, seeking
professional help when needed, and staying connected with loved ones
 A Positive Self-Image

 Mental health greatly correlates with personal feelings about oneself. Overall
mental wellness plays a part in your self-esteem . Confidence can often be a
good indicator of a healthy mental state.
 A person whose mental health is flourishing is more likely to focus on the
good in themselves. They will hone in on these qualities, and will generally
have ambitions that strive for a healthy, happy life
 Healthier relationships

If your mental health is in good standing, you might be more capable of

providing your friends and family with quality time , affection , and support.
When you're not in emotional distress, it can be easier to show up and support
the people you care about.
 Better Productivity

Dealing with depression or other mental health disorders can impact your productivity
levels. If you feel mentally strong , it's more likely that you will be able to work more
efficiently and provide higher quality work.

Higher Quality of Life

When mental well-being thrives, your quality of life may improve. This can give room
for greater participation in community building. For example, you may begin
volunteering in soup kitchens, at food drives, shelters, etc.
You might also pick up new hobbies , and make new acquaintances, and travel to new
cities.
 4 Positive Mental Health Facts

The goal of mental health promotion and protection is to maintain and elevate mental
health and offer protection from its potential reduction or loss. Furthermore, it is vital
to both the flourishing of an individual now and throughout their future (Keyes et al.,
2010)
1. A 2010 study found that “gains in mental health predicted declines in mental illness,”
with the authors concluding that measuring contributing factors and triggers is a
valuable approach for screening against future mental health issues (Keyes et al., 2010,
12).
2. More recently, research has also identified mental health as a predictor and a factor
in recovery from mental illness. While a high degree of mental health offers protection
from mental illness, those higher in it are more likely to recover from an affective
disorder. While mental health and mental illness are separate constructs, promoting the
former reduces the impact and burden of the latter (Iasiello et al., 2019)
3.While mental health can be targeted for improvement at any age, research suggests the
importance of regular engagement early on. Indeed, studies show that mental health
promotion and protection are most beneficial throughout our lifespan, starting in early
youth (Keyes, 2013).

4.Individuals and society must recognize that poor mental health can affect anyone and is
not linked to intelligence, income, or social status. Indeed, mental illnesses are like
physical illnesses—indiscriminate. They are beyond our choice and willpower and can be
experienced at any point in our lives. Therefore, early and ongoing mental wellness
support is essential (Felman & Tee-Melegrito, 2022).
 More Advantages of Mental Health
 A more positive attitude and outlook toward self and others.
 Increased openness to new, different, and challenging experiences.
 An increasingly optimistic outlook regarding the potential of individuals, groups,
and society to grow positively.
 A boosted capacity for managing complex environments and situations and shaping
them in positive ways.
 More engagement, curiosity, and interest in society, social life, and the needs of
others.
 Ability to resist unhelpful, unsavory influences to maintain goal and value-driven
paths – ultimately a show of heightened autonomy.
 Experiencing a sense of belonging to the community; deriving both comfort and
support from their support and connections.
 Engagement in warm and trusting relationships, showing intimacy and empathy
GUIDE TO IMPROVE YOUR
MENTAL WELLBEING
 Learning new skills
Research shows that learning new skills can also improve your mental wellbeing by:
 boosting self-confidence and raising self – esteem
 helping you to build a sense of purpose
 helping you to connect with others
 Even if you feel like you do not have enough time, or you may not need to learn new
things, there are lots of different ways to bring learning into your life.
We can:-
 try taking on a new responsibility at work, such as mentoring a junior staff member or
improving your presentation skills
 work on a DIY project, such as fixing a broken bike, garden gate or something bigger.
There are lots of free video tutorials online
 consider signing up for a course at a local college. You could try learning a new language
or a practical skill such as plumbing
 try new hobbies that challenge you, such as writing a blog, taking up a new sport or
learning to paint
 Act of giving to others

 acts of giving and kindness can help improve your mental wellbeing
by:
 Creating positive feelings and a sense of reward
 giving you a feeling of purpose and self-worth
 helping you connect with other people
 It could be small acts of kindness towards other people, or larger ones
like volunteering in your local community.
examples of the things you could try include:
 saying thank you to someone for something they have done for you
 spending time with friends or relatives who need support or company
 Pay attention to the present moment
(mindfulness)
 Paying more attention to the present moment can improve your mental
wellbeing. This includes your thoughts and feelings, your body and the
world around you.
 Some people call this awareness "mindfulness". Mindfulness can help you
enjoy life more and understand yourself better. It can positively change the
way you feel about life and how you approach challenges.
 A Stronger Ability to Cope With Life’s Stressors
 When mental and emotional states are at peak levels, the challenges of life can be
easier to overcome.
 Where alcohol/drugs, isolation, tantrums, or fighting may have been adopted to
manage relationship disputes, financial woes, work challenges, and other life issues
—a stable mental state can encourage healthier coping mechanisms.
 EXERCISE
 We never evolved to exercise – at least in exerting energy in a non-essential sense.
 Nevertheless, we evolved to run, carry, reproduce, hunt, and perform other activities
necessary to increase the likelihood of our survival and the passing on of our genes.
 However, most of us live in a world where physical effort is unnecessary and may
even be considered uncomfortable. And yet, there are tremendous benefits.
 “The brains of more physically active people have enlarged memory regions, more
cells, and increased blood supply,” writes evolutionary biologist Daniel Lieberman
 MEDITATION
 Mindfulness is used as a therapeutic treatment for clients experiencing mental health disorders
and has widespread use in the general population, where it is recognized for its positive effects
(Shapiro, 2020).
 Recent research has also found that mindful meditation apps can benefit our mental health. Such
interventions show small to medium effects on perceived stress, anxiety, and anxiety symptoms
(Gál, Ștefan, & Cristea, 2021).
 Other research suggests that a regular meditation habit also increases our experience of positive
emotions associated with good mental health, such as joy, optimism, and hope, redressing the
negativity bias many of us experience (Shapiro, 2020).
 STUDENT’S REFLECTION
 Acknowledging the significance of mental wellness as on par with physical
well-being has been a transformative realization for me. In a world that often
places a premium on visible and measurable aspects of health, recognizing the
intrinsic connection between the mind and body is pivotal.
 In my personal journey, I've found that prioritizing mental wellness has
improved my overall quality of life. It has given me the tools to cope with
stress, heightened my self-awareness, and allowed me to approach life's
challenges with a more positive mindset. This recognition has prompted me to
view health holistically, valuing mental and physical well-being as equal pillars
supporting a balanced and fulfilling life.
 In conclusion, understanding that mental wellness is as crucial as physical well-
being has reshaped my approach to self-care. Embracing this perspective has
empowered me to cultivate a more comprehensive and sustainable well-being.
BIBLOGRAPHY
https://www.verywellmind.com/the-importance-of-mental-h
ealth-

https://en.wikipedia.org/wiki/Mental_health-
https://www.psychologytoday.com/
https://positivepsychology.com/benefits-of-mental-health
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