Mental and Emotional Health

Objectives

• Describe characteristics of positive mental health. (day one)

• Compare the stages of Maslow’s hierarchy of needs. (day one)

• Describe how you can learn to express emotions in positive ways. (day one)

• Identify the limitations of defense mechanisms. (day two)

• Describe three positive strategies for managing your motions. (day two)

Key Terms

• Mental health - the state of mental well being on which one can cope with the demands of daily life.

• Self-actualization - the achievement of the best a person can be.

• Emotion - the feeling that is produced in response to life experiences.

• Defense mechanisms – an unconscious behavior used to avoid experiencing unpleasant emotions.

Mental Health

• Good mental health means having high self-esteem and being able to develop healthy, intimate relationships. Having high self-esteem, handling daily frustration, and building relationships depends on your ability to express and manage your emotions in positive ways. Therefore, to be mentally healthy you also have to be emotionally healthy.

People who are mentally and emotionally healthy have the following characteristics:

• A sense of control Taking charge of your life. Taking responsibility for your behavior. Less likely to blame others for the situations you may face.

• Ability to endure failures and frustrations Persist through setbacks. Understand that frustrations are part of learning.

• Ability to see events positively Being optimistic and see the challenges of life as opportunities!

• Ability to express emotions in a healthy way Do not hold emotions in or deny how they feel. Express emotions in a healthy way and talk with friends when they need support.

• Myth crying is a sign of weakness• Fact Holding your emotions in can be destructive to your

health.

MASLOW’S HIERARCHY OF NEEDS

• Mentally and emotionally healthy people are more likely to reach self-actualization. Self-actualization is the achievement of the best a person can be. People who have achieved self-actualization have reached their potential and feel they have received the most out of life

• Abraham Maslow, a psychologist, a person who studies emotions and behaviors, believed that everyone has a basic drive to reach self-actualization. Maslow stated that to reach self-actualization, a person first has to achieve some very basic needs. He calls this list the hierarchy of needs. (See diagram)

Self-actualization

Esteem stage

Social stage Safety stage Physical stage

The need for food, water, sleep, and exercise

The need for shelter and protection from danger

The need for love,affection and acceptance

Achievement of the best a person can be

Expressing emotions

Learning to Express Emotions how you express your emotions is based in large part on how others around you express their emotions. For example, your family might deal with anger by yelling and throwing things. It is likely that you would learn to deal with your anger in the same way. The good news is, you can relearn to express emotions in a positive way. You have the ability to choose how you will respond.

Emotions can be overwhelming

Emotions can be overwhelming, especially during your teenage years. Understanding and recognizing the emotions you feel can be challenging. The following are suggestions for helping you manage your emotions:

Talk it out

Just talking about a problem can help you manage your emotions. Be careful not to seek advice from others, just a good listener will help you see things more clearly and find your best solution. Warning – people will want to fix you and you may want to be fixed by them. This does not allow you the dignity and maturity to make your best decisions for your life.

Blow off steam

When emotions become bottled up inside of you, releasing that energy in some positive way helps. Activities such a exercising, building something or playing a sport are positive easy to blow off steam. When you feel calmer you will be better equipped to handle the situation – or – it may resolve itself while you are busy

Be creative

some people write or draw when they are troubled. Others enjoy singing, playing a musical instrument or painting.

Some emotions deserve special attention

AngerOften results from frustration or feelings of helplessness Anger can always be dealt with in a positive mannerAnger creates energy in your bodyEarly recognition is keyWaiting to calm down before addressing the issue is important.

Fear

Healthy fear vs. irrational fear (may get in the way of your normal life)

Use self-soothing like positive self-talk, visualization, breathing, relaxation

Controlled exposure

GUILT

Alerts you that you are acting in a way that goes against your values.

Can keep you true to yourself

Right the wrong - make amends

Take responsibility for your part

JEALOUSY

Fear that something you own or love may be lost.

A “twinge” of jealousy now and then is normal.

Uncontrolled jealousy can make you bitter and ruin your relationships.

Try talking it out. Use “I” messages.

Examine your relationship

LONELINESS

Feeling isolated from others emotionally.

Being able to enjoy your own company is a sign of good mental health.

Join a group or club

Volunteer or get a job

Don’t always wait for people to approach you. Go out and meet people.

DEFENSE MECHANISMS

If an emotion gets too overwhelming you may use a technique called a defense mechanism. A defense mechanism is an unconscious thought or behavior used to avoid experiencing unpleasant emotions. Because defense mechanisms are unconscious behaviors, you don’t plan or decide to use them. However, you can observe yourself and become aware of how you react and treat others.

Table of defense mechanisms

Compensation

Daydreaming

Denial

Displacement

idealization

Defense mechanisms con’t

Projection

Rationalization

Regression

Repression

Sublimation

Reaction-Formation

Limitations of defense mechanisms

DM’s can be helpful in the short-term. They can even have a positive outcome. However, they do not have long-term benefits. In the short-term, they may help a person feel better and allow one to get through a tough time. However, they do not make the upsetting emotions disappear. Instead, they tend to mask the unwanted feelings. Example: A person at school has been harassing you. When you come home from school you yell at your mom. If you do not realize what you are doing you will never solve the problem at school. Displacing your feelings on to your parent will also put a strain on that relationship.

Writing prompt

Think about your emotions and behavior over the last week or so and write about a defense mechanism you have used. Which defense mechanism did you use? What were the core feelings or emotions you were avoiding? Did using the defense mechanism have a positive outcome for you in the short-term? How do you think it might affect your life in the long-term? List 3 positive (non-defensive) ways you can deal with that same emotion in the future.

Just Breathe…and believe

Discover the connection between your breath and your emotions: If you are feeling anxious or tense your breath might be short and caught; if you are feeling empty and depressed your breath might be shallow and uneven. Try to balance the rhythm of your inhale and exhale, and observe how your feelings are affected. Your emotions may become smoother and softer along with your breath. Feel the knot at your navel/diaphragm area releasing, giving you a sense of personal power and self-worth.