Mental Health Might Trigger Someone in the Class

Taking Care of Ourselves

Mental Health - Characteristics of a

Healthy Mind
Mentally healthy people generally observe and understand what is
going on around them.

How is your mental health? They judge their own reactions and capabilities realistically.

They are aware of their own motives and feelings and can control
their behaviour

They may sometimes act without thinking about consequences, but

they can restrain their impulses when necessary.
Mental Health - Characteristics of a
Stress
Healthy Mind
While they may not always behave as society expects, they do so
deliberately and with a reason. Mentally healthy people experience
stress as a normal part of life.

They appreciate their own worth and feel accepted by others in
their lives.
They are capable of forming close and satisfying relationships with
others and of being sensitive to other’s needs as well as their own
**This list is a guideline, a rough assessment of what it means to be
mentally healthy.
Stress is a physical and psychological
response to circumstances in the
environment that test our ability to
cope.
It can be a response to such varying
situations as an upcoming job interview,
a graduation, a first date or a family
argument.

Physical Responses to Stress: Hans Selye

Selye identified and developed the idea

of psychological stress

Exposed lab rats to a variety of physical

and psychological stimuli such as heat,
cold, pain and restraint

The animals exhibited similar

physiological responses which he called
stress
 General Adaption Syndrome
Explains the reactions to long-term stress
Consists of three stages: alarm, resistance and exhaustion.
Resistance
Physiological changes stabilize as they
become accustomed to the threat.
Hormone production and other physical
responses remain high. While the body
is better able to deal with the original
stress, it is much lower resistance to
other stressors that come along.
Alarm
The organism recognizes the existence
of a threat. The body reacts by
producing hormones such as adrenalin
to ready itself to fight or flee from the
cause of the stress
Exhaustion
The body’s resources are wearing down,
Our adrenalin supply is lowered, the
body’s immune system loses its ability to
prevent disease, and physical illness -
sometimes even death - can occur.
 “Not all stress is bad stress, good stress is called eustress. We should
search for eustress and deal more effectively with negative stress.”

–Hans Selye

1 - Almost always -> 5 - Never 1 - Almost always -> 5 - Never

One hot meal per day

Strength from religious beliefs
7 or 8 hours sleep 4x week
Regularly attend club or social activities
Get and receive attention regularly
I have a network of friends and acquaintances
One relative within 50 km on whom I can rely
I have one or more friends to confide in about personal matters
Exercise to point of sweating 3x per week
I am in good health
Income adequate to expenses
 1 - Almost always -> 5 - Never Your Score
I am able to speak openly about my feelings when I am angry or worried Add up your score for each question
I have regular conversations with the people I like about domestic Subtract 17
problems (chores, money, daily life)

I do something fun at least once a week

I am able to organize my time effectively Any number over 25, you are vulnerable to stress

I drink fewer than 3 cups of coffee, tea or cola a day 44 - 68 - seriously vulnerable

I take quiet time to myself during the day. Over 68 - extremely vulnerable

Causes of Stress
The loss of an important relationship (divorce)

Events that produce a sense of helplessness (a tragic accident) Factors that pose long-
term threat (lingering illness, loss of job)

Catastrophic events (earthquake, flood, hurricane)

Life transition (changing schools, marriage, new job)

Even a series of positive events can be stressful

Minor irritations and problems can add up

Physical problems (flu, headaches, backaches) are ties to the stress of daily life
 Coping with Stress

Chanting AUM
Netflix - Mind Explained - AUM is said to be the universe’s hum. Ancient yogis believed that
Mindfulness the whole universe vibrated as one and that in deep meditation one
could hear this vibration as “AUM.”

Aum has many other symbolic connotations, as well. One has to do

with the union of the history of existence. A-U-M represents the
entire cycle of the Universe.

Coping with Stress A Simple AUM Chant

A-U-M is chanted as three syllables with infinite gradations between them, producing a smooth, long call.

Sit comfortably, spine tall without straining.

A - (Sounds like “ah”) stands for the creation of the universe. Close your eyes and focus your vision inward and upward about an inch above your brownie

Take a deep breath

U - (Pronounced “OOH”) is the preservation of the universe. Start with “ah” way back in your throat

M (“mmm”) represents the decline of the universe and its new Gradually, let the sound roll forward along your upper palate to “ooh”

ascent in the transition from “M” back to “A” Keep allowing the sound to roll forward until you close your lips to for “mmm”

Take another inhale and repeat

Continue for at least 3 minutes