Several factors contribute to the rising prevalence of mental health issues globally:
1 Urbanization and Social Isolation
2 Conflict and Displacement
3 Economic Inequality
4 Climate Change and Environmental Factors
5 Digitalization and Social Media
MENTAL HEALTH SUPPORT
Michelle A. Carpio, RGC
Guidance Counselor III
Callang National High
School
MENTAL HEALTH
CHECK
OKAY NA OKAY
GO WITH THE FLOW
HINDI OKAY PERO
KINAKAYA HINDI AKO OKAY
NAHIHIRAPAN NA AKO
Good mental health helps us think clearly, manage
stress, and build relationships, while good physical
health keeps our bodies strong and able to do things.
MENTAL
HEALTH
Changes in mood that are not
1 usual
Changes in behavior, such as stepping
2 back from personal relationships.
A loss of interest in activities previously
3 enjoyed
A hard time falling or staying asleep, or
4 starting to sleep all the time.
Changes in appetite, weight or eating
5 patterns
Problems with memory, thinking or
6 concentration
Less interest in schoolwork and drop in academic
7 effort
8 Changes in appearance
9 An increase in risky or reckless behaviors
10 Suicidal ideation
11
a state of worry or mental
tension caused by a difficult
situation.
My Stress Map
YOU’RE A PEER SUPPORT
PROFESSIONAL. HOW CAN YOU
HELP SOMEONE WHO’S
STRUGGLING WITH THEIR
MENTAL HEALTH?
HOW TO SUPPORT A
FRIEND WITH MENTAL
HEALTH CHALLENGES
01. 02. 03. 04
Listen Validate Share your Ask how
actively what story you can
they are
saying help
HOW TO SUPPORT A
FRIEND WITH MENTAL
HEALTH CHALLENGES
05 06
07
Respect Don’t Gossip Practice
Boundaries Self-Care
WHAT YOU DON’T NEED
TO DO
01. 02. 03. 04
Be available Put Feel guilty if Stay in a
24/7 yourself things are relationshi
in danger going well for p that’s
to watch you no longer
over your working
friend for you
Peer Support
when people give or receive support based on
shared experiences of mental health concerns.
peer support provides mental health benefits
through empathy, acceptance, and skill-
sharing that comes from dealing with similar
lived experiences.
BENEFITS OF PEER SUPPORT
Increased knowledge, skills, and confidence to
manage mental health and treatment
Improved quality of life and emotional
resilience
Feelings of hope and empowerment
Increased sense of connection and less
loneliness
Less self-stigma around mental health
Reduced substance use issues.
Self-Care
Strategies
1. GET
MORE
SLEEP
2. Diminish
meeting
overload
3. Stop
overthinking
4. Go out in
nature
5. Practice
self-
kindness
6. Unplug from your
job responsibilities
“Sige, Kalimutan mo
ako para malaman nila
ang baho mo!”
“Sawang-sawa na ako,
palagi na lang akong
pinagpasapasahan,
pagod na pagod na
ako!”
“Ayoko na! Pag
nagmamahal ako,
lagi na lang
maraming tao ang
nagagalit! Wala ba
akong karapatang
magmahal?”
“Ginagawa ko naman ang lahat
para sumaya ka, mahirap ka ba
talagang makuntento sa isa?
Bakit palipat-lipat ka?
COPING
is the use of one
or various types
of mechanisms
that are intended
to reduce
psychological
stress
(Gurvich et al.,
2021).
1Emotion-Focused Coping
Style
HEALTHY
2Problem-Focused Coping
Style
COPING
MECHANISMS
3
Social Coping Style
4 Meaning-Focused Coping
Style
5 Avoidance Coping
Style
EMOTION-
FOCUSED
This coping style
involves reducing the
emotions associated
with a stressor while
avoiding addressing
the problem
HEALTHY IN G
R E F R AM
EMOTION N IT I V E
- COG
FOCUSED E ATH I NG
IO N & B R
ME D IT A T
R N A L IN G
JOU
IN K IN G &
TI V E T H
POSI
I V E NE S S
O R G
FLAUGHTER
UNHEALTHY
EMOTION-FOCUSED
FAILING TO
TALK ABOUT
BUSYNESS EMOTION TOXIC
POSITIVITY
PROBLEM-FOCUSED
In contrast to emotion-
focused coping, problem-
focused coping is the
“attempt to control work
stressors by defining and
interpreting them, planning
solutions, and choosing a
course of action.”
HEALTHY
PROBLEM AN
-
R M IN IN G
FOCUSED DE TE
R N A TI VE
ALT E
O LU T IO N
S
UNHEALTHY
PROBLEM-FOCUSED
OVERANALYZING
• Over-analyzing the problem and being
unable to make a decision can interfere with
a stressor and effective coping.
Overthinking, or ruminative thoughts, are
generally abstract, overgeneralized, and
intrusive thoughts that do not help a
situation.
SOCIAL COPING
When a person seeks
emotional or instrumental
support from the community,
they are engaging in a social
coping or support-seeking
coping style
HEALTHY
SOCIAL- H E H E L P
C IT I N G T
COPING ELI L O R ,
C O U N S E
OF A
E R A P I S T
TH
W IT H A
TAL K I NG
F R IE N D
TRUS T E D
UNHEALTHY
SOCIAL-FOCUSED
VENTING
• Venting
ISOLATION may caus
an excess e
on the iss ive focus
• Isolation from ue at han
friends and family d
can be a dangerous
coping strategy
MEANING-FOCUSED
This particular coping style
employs cognitive strategies
to process and make sense
of the meaning of a
situation.
HEALTHY
MEANING
-
FOCUSED T H E
FIND IN G
I N A B A D
"GO O D "
I TU A TIO N
S
UNHEALTHY
MEANING-FOCUSED
OVER THINKING
Overthinking, as with over-analyzing, can
cause catastrophic thinking. Studies suggest
that rumination may predict symptoms such
as depression, anxiety disorders, substance
abuse, eating disorders, and posttraumatic
stress disorders following trauma. Instead, take
a reflective approach
AVOIDANCE-FOCUSED
An avoidance coping style
can be described as avoiding
the stressor by pursuing an
alternate person or task.
HEALTHY
AVOIDAN
CE- TR O L L E D
CO N
FOCUSED
R AC T I O N
DIS T
X E RCI S E
E
UNHEALTHY
AVOIDANCE-
FOCUSED
OVER EATING
IMPULSIVE DENIAL
SPENDING
UNHEALTHY
AVOIDANCE-
FOCUSED
SMOKING
SUBSTANCE SUICIDE
ABUSE
• BREATHING EXERCISE
The 4-7-8 is a simple breathing
exercise you can follow along with
Simple when you're feeling stressed,
Ways of anxious or overwhelmed.
Coping with
Stress
• HEALTHY EATING HABITS
A healthy, well-balanced diet
can help us think clearly and
feel more alert. It can also
improve concentration and
Simple attention span. Conversely,
Ways of an inadequate diet can lead
Coping with to fatigue, impaired decision-
Stress making, and can slow down
reaction time.
Mindfulness • Mindfulness is a way of
paying attention to the
present moment. It helps us
become more aware of our
thoughts and feelings so that,
Simple instead of being overwhelmed
Ways of by them, we're better able to
Coping with manage them.
Stress
Psychological benefits of
mindfulness
Positive Psychology Based
Gratitude Walk
Grateful Contemplation
Three Blessings and silver linings
Savoring
Savoring - the use of thoughts and
actions to increase the intensity,
duration, and appreciation of positive
experiences and emotions.
Savoring the Past
Savoring the Present
Savoring the future
WHAT Skill of Mindfulness
Skill #1 Observe: Notice your environment and what is around
you. What thoughts, feelings, and sensations are you
experiencing? Simply observe without having any reaction. Do
not attach a label or judgment to your observations. Notice
your emotions and your thought processes. Do not push
anything away—open yourself to all thoughts, feelings, and
observations as they arise. Use your five senses to improve your
observation skills.
WHAT Skill of Mindfulness
Skill #2 Describe:
Use words to describe your experience.
When a feeling or thought arises, acknowledge it. It can be
helpful to say this out loud. “I am observing that I feel
anxious. I had the thought that I am in danger. I notice that
my heart rate is speeding up.”
Label what you observe. Label the thought as just a thought,
a feeling as just a feeling, an action just an action.
The goal of this labeling practice is to become more mindful,
less judgmental, and more in control of your reactions.
WHAT Skill of Mindfulness
Skill #3 Participate:
Practice throwing yourself into each experience—stay in the
“NOW.”
Integrate your observe and describe skills into what you are
doing.
Open yourself up to every experience, once again without
judgment, expectations, or labels. (dancing, talking to a
friend, feeling happy or sad)
HOW Skill #1 Non-judgmentally
Observation = I notice that I am feeling sad.
Observation and Description = I notice that the
corners of my mouth are turned down, my jaw
muscles are tense, my eyelids seem heavy. I notice
that I am tired and feel like I could cry. I notice that
there is an uncomfortable feeling in the pit of my
stomach.
Judgment = Sadness is a bad emotion. When I am
HOW Skill #2 One-Mindfully
Be Completely present to this one moment
Do one thing at a time. Notice the desire to be
half-present, to be somewhere else, to go
somewhere else in your mind, to do something
else, to multi-task
Let go of distractions
Concentrate your mind. If you find you are doing
two things at once, STOP – go back to one thing at
a time.
HOW Skill #3
EFFECTIVELY
Be mindful of your goals in the situation, and do
what is necessary to achieve them.
Focus on what works
Play by the rules
Act as skillfully as you can. Doing what is needed for
the situation you are in – not the situation you wish
you were in, not the one that is more comfortable
Exercise: Are you holding onto any grudges in your life, even
something small? Are you benefiting from doing so? Reassess the
situation and consider what the effective solution would be.
ACT Skills: DEFUSION
TECHNIQUES
Put your thoughts on a cloud
File your thoughts away
Click the X button
Silly Voices
Screen your thoughts
- imagine thoughts projected onto a large
movie screen
- Sit in the back row and watch the
scenes unfold
- just observe the movie
• LAUGHTER
Stimulate many organs
increases the endorphins that
Simple are released by your brain
Ways of
Coping with
Stress
involves a series of movement and breathing
exercises to promote deliberate laughter.
It’s used as a remedy for physical, psychological,
and spiritual ailments, as advocates believe that
intentional (simulated) laughter can provide
benefits equal to those of spontaneous laughter
(e.g., laughing at a joke).
Discovered by Dr. Madan Kataria, a family physician
LAUGHTER in Mumbai, India, in 1995.
Dr. Kataria claims that laughing yoga will help lift
YOGA your mood, reduce stress,
strengthen your immune system, increase energy
levels, improve your quality of life, and help you
better manage hardship.
PRAYER
“Do not be anxious about
anything, but in everything
by prayer and supplication
with thanksgiving, let your
request be made known to
PHILIPPIANS
4:6-7 God. And the peace of God
which surpasses all
understanding will guard
Come to me, all you who
are weary and burdened,
and I will give you rest.
Take my yoke upon you
and learn from me, for I am
Matthew gentle and humble in
11:28-30 heart, and you will find rest
for your souls. For my yoke
is easy and my burden is
Lord Jesus, I thank you that my struggles with
my mental health can’t stop me from finding
rest in you. The rest you offer sits right beside
my grief and mental pain. It mingles with my
sadness and fear. Rest in you is far superior to
a good night’s sleep. Your rest is available even
when my body is triggered, my emotions are
troubled, and my thoughts spiral out of
PRAYER control.
Jesus, I come to you for rest that only you can
offer. My mind and body are in turmoil. But
my soul is safe with you.
Lord, I want to experience the
mystery of a soul at rest amid mental
turmoil. Meet me in my sadness.
Come sit beside me in my fear. I give
you my exhaustion and uncertainty,
my irritability and my shame. I set
PRAYER
aside my self-condemnation, for you
condemned Christ in my place and
are gentle toward me in my pain.
Place your easy yoke upon me. I want the
path of obedience. I long for peace with
you, God. Mentally I’m a mess, but
spiritually you’ve given me everything.
Some days I struggle to hold on, and then
I remember that you’re the one who is
holding me. I rest knowing you will
PRAYER sustain me to the very end. Amen
Our Lady of the Pillar, Pray for us!
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Presentation by Really Great Site
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