Mental Health

and Wellness
LYNN DALE M. RAMIREZ, RPm, LPT
OIC – Education Program Specialist for ALS
RBI/TBI Production Staff
What is Mental Health?
A state of well-being in which the
individual realizes his or her own
abilities, copes with the normal
stresses of life, works productively
and fruitfully, and makes
contributions to the community.

Source: WHO (1999).

What is Stress? Symptoms of Stress?
• Body’s reaction to harmful • Can affect all aspects of your health
situations – whether real or and wellness, and can manifest in
perceived. four ways:
1) Behavioral
2) Cognitive
3) Physical
4) Emotional

Source: webmd.com (2021).

 Symptoms of Stress
BEHAVIORAL COGNITIVE PHYSICAL EMOTIONAL
• Changes in appetite -- • Constant worrying • Low energy • Becoming easily agitated,
either not eating or eating • Racing thoughts • Headaches frustrated, and moody
too much • Forgetfulness and • Upset stomach, • Feeling overwhelmed, like you
• Procrastinating and disorganization including diarrhea, constipation, are losing control or need to
avoiding responsibilities • Inability to focus and nausea take control
• Increased use of alcohol, • Poor judgment • Aches, pains, and tense muscles • Having difficulty relaxing and
drugs, or cigarettes • Being pessimistic or • Chest pain and rapid heartbeat quieting your mind
• Exhibiting more nervous seeing only the negative • Insomnia • Feeling bad about yourself
behaviors, such as nail side • Frequent colds and infections (low self-esteem), lonely,
biting, fidgeting, and • Loss of sexual desire and/or ability worthless, and depressed
pacing • Nervousness and shaking, ringing in the • Avoiding others
ear, cold or sweaty hands and feet
• Dry mouth and difficulty swallowing
• Clenched jaw and grinding teeth

Source: webmd.com (2021).

 prolonged stress and pathological anxiety
How does stress are responsible for causing structural
lead to degeneration in the brain and reduced
functioning of the hippocampus and the
depression and prefrontal cortex which in return increase
anxiety? the risk of development of disorders like
depression and anxiety

Source: #HealthyAtHome - Mental Health. WHO.

 What is Depression?
• Depression is more than just feeling
down or having a bad day.
• When a sad mood lasts for a long time
and interferes with normal, everyday
functioning, you may be depressed.

Source: webmd.com (2021).

 Symptoms of
Depression
The following information is not intended to
provide a medical diagnosis of major depression
and cannot take the place of seeing a mental
health professional.

Source: #HealthyAtHome - Mental Health. WHO.

 What is Anxiety?
• Anxiety is a normal reaction to stress
and can be beneficial in some situations.
It can alert us to dangers and help us
prepare and pay attention.

Source: webmd.com (2021).

 What is Anxiety Disorder?
• Anxiety disorders differ from normal
feelings of nervousness or anxiousness
and involve excessive fear or anxiety.

• can cause people to try to avoid

situations that trigger or worsen their
symptoms. Job performance, school
work, and personal relationships can be
affected.
Source: webmd.com (2021).
 Diagnosis of
Anxiety Disorder
The following information is not intended to
provide a medical diagnosis of anxiety disorder
and cannot take the place of seeing a mental
health professional.

Source: #HealthyAtHome - Mental Health. WHO.

"more and more of us are making
huge changes to our daily routines
in this times of pandemic."

Source: #HealthyAtHome - Mental Health. WHO.

 Working from home

Temporary unemployment
Facing the "now
normal".
Home-schooling

Lack of physical contact

Source: #HealthyAtHome - Mental Health. WHO.

 Facing the challenges.
Adapting to lifestyle Worrying about our loved ones who are
changes vulnerable

Managing the fear of Introducing the "now normal" to people

contracting the virus with mental health conditions

Source: #HealthyAtHome - Mental Health. WHO.

“You who are facing life changes
due to the outbreak who are
feeling anxious, isolated, and
disappointed, know this:
YOU ARE NOT ALONE.

Source: #HealthyAtHome - Mental Health. WHO.

 Practice self-care and look after
your mental health
Look after our own mental health

Recognize that your anxiety is completely

normal

Source: #HealthyAtHome - Mental Health. WHO.

 Recognize that your anxiety is completely normal
If school closures and alarming
headlines are making you feel
anxious, you are not the only one.
In fact, that’s how you’re
supposed to feel.

Source: #HealthyAtHome - Mental Health. WHO.

 Create distractions
when we are under chronically
difficult conditions, it’s very
helpful to divide the problem into
two categories:
things I can do something about,
and then things I can do nothing
about

Source: #HealthyAtHome - Mental Health. WHO.

 Find new ways to connect with your friends
If you want to spend time with
friends while you’re practicing
physical distancing, social media
is a great way to connect.

Source: #HealthyAtHome - Mental Health. WHO.

Social contact is important.
Keep in regular contact with people close to
you by telephone and online channels.

Source: #HealthyAtHome - Mental Health. WHO.

Focus on you
Have you been wanting to learn how to do something
new, start a new book or spend time practicing a musical
instrument?

Now is the time to do that. Focusing on yourself and

finding ways to use your newfound time is a productive
way to look after your mental health.

Source: #HealthyAtHome - Mental Health. WHO.

Feel your feelings
Missing out on events with friends, hobbies, or
sports matches is incredibly disappointing.

The best way to deal with this disappointment?

Let yourself feel it.
“When it comes to having a painful feeling, the
only way out is through. Go ahead and be sad,
and if you can let yourself be sad, you’ll start to
feel better faster.”

Source: #HealthyAtHome - Mental Health. WHO.

 Be kind to yourself and others
If you witness a friend being bullied, reach
out to them and try to offer support.

Doing nothing can leave the person feeling

that everyone is against them or that nobody
cares. Your words can make a difference.

Source: #HealthyAtHome - Mental Health. WHO.

 Have a routine.
Keep up with daily routines as far
as possible, or make new ones.

Get up and go to bed at similar times every day.

Keep up with personal hygiene.

Eat healthy meals at regular times.

Exercise regularly.

Allocate time for working/studying and time for resting.

Make time for doing things you enjoy.

Source: #HealthyAtHome - Mental Health. WHO.

Minimize newsfeeds.
Reduce how much you watch, read or
listen to news that makes you feel
anxious.

Seek the latest information at

specific times of the day.

Source: #HealthyAtHome - Mental Health. WHO.

Alcohol and drug use.
Drink moderately or don't drink alcohol at all.

Avoid using alcohol and drugs as a way of dealing with

stress.
Harmful use are associated with increased risk of
infections and worse treatment outcomes.

May prevent you from taking sufficient precautions to

protect yourself against infection.

Source: #HealthyAtHome - Mental Health. WHO.

Social Media.
Use it to promote positive and
hopeful stories.

Use it to correct misinformation.

Source: #HealthyAtHome - Mental Health. WHO.

Help others.
Offer support to people in your
community who may need it.

And remember: now more than ever

we need to be thoughtful about what
we share or say that may hurt others.

Source: #HealthyAtHome - Mental Health. WHO.

 Connecting the world to
combat coronavirus
#HealthyAtHome

Source: #HealthyAtHome - Mental Health. WHO.

Keep Safe and
Let's Be Mentally
Healthy!