INSTRUCTOR CODEX

Defining mental health

Mental health is a positive concept related to the social and emotional wellbeing of individuals and communities.

Having good mental health, or being mentally healthy, is more than just the absence of illness, rather it’s a state of overall
wellbeing.

The concept is influenced by culture, but it generally relates to:

 Enjoyment of life
 Having the ability to cope with and ‘bounce back’ from stress and sadness
 Being able to set and fulfil goals
 Having the capability to build and maintain relationships with others.

Influences on mental health and wellbeing

Mental health is influenced by several biological, psychological, social and environmental factors which interact in complex
ways. These include:

 Structural factors such as safe living environments, employment, education, freedom from discrimination and
violence, and access to economic resources
 Community factors such as a positive sense of belonging, community connectedness, activities to highlight and
embrace diversity, social support, and participation in society
 Individual factors such as the ability to manage thoughts and cope with stressors and having communication and
social skills to support connection with others

Tips for mental health and wellbeing

We all know that to keep a car going, we have to fill it with petrol, check the oil and water regularly and give the tires some air. To
see a bank balance grow, we need to make steady deposits. But how often do we take the time to reflect on whether we are giving
ourselves what we need to flourish and live well?

It can be so easy for us to take our mental health for granted; to prioritise other things; to put it off until next week. It can also seem
too big and too hard. But it’s not. There are some things everyone can do. The following are some tips to get you started

 Get enough sleep and rest. Sleep affects our physical and mental health, but can be the first thing we trade in when we
get busy or stressed
 Take time out for things you enjoy. Balance in life is important, so taking time out for things you enjoy can make a
difference to how you think and feel
 Be active and eat well. Our physical and mental health is closely linked, so adding exercise and nutritious food every day
can make us feel better
 Nurture relationships and connect with others. Our connection to others is what builds us up and keeps us strong
 Learn to manage stress. If you have trouble winding down or managing thoughts you may find relaxation, yoga or writing
your feelings down helpful
 Get involved and join in. Being part of a group with common interests provides a sense of belonging so find out about
sporting, music, volunteer or community groups locally
 Build your confidence. Learning improves your mental fitness and taking on a new challenge can build confidence and
give you a sense of achievement
 Be comfortable in your own skin. Everyone is unique and should be celebrated. Know who you are and what makes you
happy.
 Set realistic goals and deal with tasks one at a time. It is good to be specific when you set a goal to help keep you on track
 Reach out for help when you need it. Everyone needs support from time to time. Talking to a family member, a friend,
your doctor or one of the many services available can make all the difference.
 Mental health and wellbeing is important to individuals, families, schools, workplaces and communities. There is a role
for all of us to play.
Defining mental ill-health

The broad term ‘mental ill-health’ is often used by us and others as an umbrella term that includes both mental illness and mental
health problems.

Mental illness

A mental illness is a disorder diagnosed by a medical professional that significantly interferes with an individual’s cognitive,
emotional or social abilities. There are different types of mental illness and they occur with varying degrees of severity. Examples
include mood disorders (such as depression, anxiety and bipolar disorder), psychotic disorders (such as schizophrenia), eating
disorders and personality disorders.

Mental health problems

A mental health problem also interferes with a person’s cognitive, emotional or social abilities, but may not meet the criteria for a
diagnosed mental illness. Mental health problems often occur as a result of life stressors, and are usually less severe and of shorter
duration than mental illnesses. These often resolve with time or when the individual’s situation changes. However, if mental health
problems persist or increase in severity, they may develop into a mental illness.

In any one year, people all over the world will experience anxiety and a further one million will be affected by depression.
Effective interventions can prevent the development of anxiety and depression, delay the onset of these conditions, and reduce
the severity, duration, and impact of symptoms through early detection and timely treatment.

The Importance of School Mental Health

Our youth spend more time in school than they do anywhere else except their own home. School is one of the best places for both
educators and students to become increasingly aware of mental health, mental health problems and mental disorders. We have a
number of school mental health initiatives in development, and are constantly looking for teachers, schools, and school boards to
pilot, test and help us develop more depth and breadth to our programs. We are also able to provide educators with a repository
of evidence-based programs, and materials that can aid in helping to develop and deliver interventions that can improve youth
mental health effectively and efficiently.

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How To Cope?

 Think positively

 While this may be difficult in times of extreme anxiety or depression, thinking positively will help you clear your head.
Instead of self-affirmations like, ‘I will pass this test’, say things like, ‘I will do my best’ to gain a clearer perspective on
what’s important. This takes a certain degree of effort, especially when thoughts are steering off course, but with
practice, you will be able to halt negative thoughts and steer them into more productive areas.

 Develop a study strategy that works

 Exams will always be stressful but developing a strict study method could eliminate the anxiety and stress associated with
cramming the night before. While tests can be overwhelming, cramming at the last minute and not sleeping enough will
simply sabotage the ability to concentrate, making the whole process counterproductive. Breaking down large projects into
smaller tasks, setting deadlines and keeping track of your work are ways of studying smart.

 Move

 Getting up and moving around is a natural way to clear your head and release built-up stress and tension. Not only that,
doing mild exercise can also boost your mood, reduce anxiety, and help you think more clearly.

 Feed the brain and body

 Having a well-balanced diet is one of the best ways to feel good about yourself, and it’s beneficial to the brain as well.
We often forget about the power of nutritional foods as student life often calls for quick fixes like fast food. But, healthy
 food has a great effect on your mood, and energy and concentration levels. Adding foods like oatmeal, fruits, vegetables,
yoghurt, nuts, milk, and eggs to a diet can work wonders

 Focus on the present

 Instead of rehashing mistakes and failures, focus on the present moment, what your goals are and how you are planning
to achieve them. By learning healthy coping strategies, you can manage stressful situations more easily, while
maintaining your wellbeing and mental health.

 Talk to your friends and family members

 Easier said than done, talking to anyone about your mental health can be a daunting experience. What many students do
not realise is that your peers could be experiencing similar feelings of anxiety and stress and dealing with them together
could prove helpful. Family members could also act as valuable confidantes during difficult times and may be able to
provide you with the help you need or may simply offer comfort during a tough time.

Possible disorders
What mental health conditions affect children?

Children can develop all of the same mental health conditions as adults, but sometimes express them differently. For example,
depressed children will often show more irritability than depressed adults, who more typically show sadness.

Children can experience a range of mental health conditions, including:

 Anxiety disorders. Children who have anxiety disorders — such as obsessive-compulsive disorder, post-traumatic stress
disorder, social phobia and generalized anxiety disorder — experience anxiety as a persistent problem that interferes
with their daily activities.

 Some worry is a normal part of every child's experience, often changing from one developmental stage to the next.
However, when worry or stress makes it hard for a child to function normally, an anxiety disorder should be considered.

 Attention-deficit/hyperactivity disorder (ADHD). This condition typically includes symptoms in difficulty paying attention,
hyperactivity and impulsive behavior. Some children with ADHD have symptoms in all of these categories, while others
might have symptoms in only one.
 Autism spectrum disorder (ASD). Autism spectrum disorder is a serious developmental disorder that appears in early
childhood — usually before age 3. Though symptoms and severity vary, ASD always affects a child's ability to
communicate and interact with others.
 Eating disorders. Eating disorders — such as anorexia nervosa, bulimia nervosa and binge-eating disorder — are serious,
even life-threatening, conditions. Children can become so preoccupied with food and weight that they focus on little
else.
 Mood disorders. Mood disorders — such as depression and bipolar disorder — can cause a child to feel persistent feelings
of sadness or extreme mood swings much more severe than the normal mood swings common in many people.
 Schizophrenia. This chronic mental illness causes a child to lose touch with reality (psychosis). Schizophrenia most often
appears in the late teens through the 20s.

Symptoms
What are the warning signs of mental illness in children?

Warning signs that your child might have a mental health condition include:

 Mood changes. Look for feelings of sadness or withdrawal that last at least two weeks or severe mood swings that cause
problems in relationships at home or school.
 Intense feelings. Be aware of feelings of overwhelming fear for no reason — sometimes with a racing heart or fast
breathing — or worries or fears intense enough to interfere with daily activities.
 Behavior changes. These include drastic changes in behavior or personality, as well as dangerous or out-of-control
behavior. Fighting frequently, using weapons and expressing a desire to badly hurt others also are warning signs.
 Difficulty concentrating. Look for signs of trouble focusing or sitting still, both of which might lead to poor performance in
school.
  Unexplained weight loss. A sudden loss of appetite, frequent vomiting or use of laxatives might indicate an eating
disorder.
 Physical symptoms. Compared with adults, children with a mental health condition might develop headaches and
stomachaches rather than sadness or anxiety.
 Physical harm. Sometimes a mental health condition leads to self-injury, also called self-harm. This is the act of
deliberately harming your own body, such as cutting or burning yourself. Children with a mental health condition also
might develop suicidal thoughts or attempt suicide.
 Substance abuse. Some kids use drugs or alcohol to try to cope with their feelings.

Diagnosis

How do health care providers diagnose mental illness in children?

Mental health conditions in children are diagnosed and treated based on signs and symptoms and how the condition affects a child's
daily life. There are no simple tests to determine if something is wrong.

To make a diagnosis, your child's doctor might recommend that your child be evaluated by a specialist, such as a psychiatrist,
psychologist, social worker, psychiatric nurse, mental health counselor or behavioral therapist.

Your child's doctor or mental health provider will work with your child to determine if he or she has a mental health condition based
on criteria in the Diagnostic and Statistical Manual of Mental Disorders (DSM) — a guide published by the American Psychiatric
Association that explains the signs and symptoms that mark mental health conditions.

Your child's doctor or mental health provider will also look for other possible causes for your child's behavior, such as a history of
medical conditions or trauma. He or she might ask you questions about your child's development, how long your child has been
behaving this way, teachers' or caregivers' perceptions of the problem, and any family history of mental health conditions.

Diagnosing mental illness in children can be difficult because young children often have trouble expressing their feelings, and normal
development varies from child to child. Despite these challenges, a proper diagnosis is an essential part of guiding treatment.

Coping mechanism

How can I help my child cope with mental illness?

Your child needs your support now more than ever. Before a child is diagnosed with a mental health condition, parents and children
commonly experience feelings of helplessness, anger and frustration. Ask your child's mental health provider for advice on how to
change the way you interact with your child, as well as how to handle difficult behavior.

Seek ways to relax and have fun with your child. Praise his or her strengths and abilities. Explore new stress management
techniques, which might help you understand how to calmly respond to stressful situations.

Consider seeking family counseling or the help of support groups, too. It's important for you and your loved ones to understand your
child's illness and his or her feelings, as well as what all of you can do to help your child.

To help your child succeed in school, inform your child's teachers and the school counselor that your child has a mental health
condition. If necessary, work with the school staff to develop an academic plan that meets your child's needs.

If you're concerned about your child's mental health, seek advice. Don't avoid getting help for your child out of shame or fear. With
appropriate support, you can find out whether your child has a mental health condition and explore treatment options to help him
or her thrive.