CSTCians

Ready and Resilient

A Guide to Foster Mental
Health and Well- Being
 Module 1
Mental Health Literacy
Rationale

Adolescence is a critical time for acquiring social and emotional habits that are
essential for mental health. These include adopting healthy sleep patterns,
exercising regularly, developing coping, problem-solving, interpersonal skills,
and learning to manage emotions(WHO, 2021). Just as physical fitness helps
our bodies to stay strong, mental fitness helps us to achieve and sustain a
state of good mental health. When we are mentally healthy, we enjoy our life
and environment, and the people in it (“Benefits of Good Mental Health -
CMHA Toronto”). In this activity, we will explore what mental health means and
how it affects our everyday life. We will have an overview of the factors that
contribute to a healthy mind.

Objectives
At the end of this activity, students are expected to:
acquire better understanding of mental health;
gain awareness of their current mental health state; and
obtain information on the importance of protecting mental health.

Activity 1.1. Mental Health Check

INSTRUCTIONS: Please read each question and tick the box by the ONE statement that best
describes how things have been FOR YOU during the past month. There are no right or wrong
answers.

4 – Always
3 – Most of the time
2 – Sometimes
1 - Never

4 3 2 1

I am happy with my personal life.

I feel nervous when faced with unexpected situations.

I see the future as hopeful and promising.

I enjoy the things I usually do.

I feel like I have nothing to look forward to.

I am anxious and worried.

I have been waking up feeling fresh and rested

I feel like I am under stress and pressure.

I see living as a wonderful adventure.

It is difficult for me to sleep at night.

Activity 1.2. Mood Tracker

INSTRUCTIONS: A mood tracker is a tool that is used to keep a record of a person's mood at regular intervals. The goal
of this type of tool is to aid in the discovery of patterns in how moods change over time and in response to various
situations and circumstances. Understanding your mood allows you to manage it and feel better. There are different
colors for different moods. Every day, color a box based on how you're feeling.

Day Aug Sept Oct Nov Dec

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LET'S REFLECT!
1.What did you notice about your current mental health state?
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_2. What are your current practices for taking care of your mental health?
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CLOSING LECTURE
What is Mental Health?
World Health Organization defines mental health as:
- a state of well-being in which an individual recognizes his or her abilities to cope with normal
life stresses, can work productively and can contribute to his or her community
- more than just the absence of mental illnesses
- a necessary component of health; indeed, there is no health without mental health
- includes our emotional, psychological, and social well-being .

This means that it has an impact on how we think, feel, and act. It also influences
how we deal with stress, interact with others, and make decisions. As a result,
people with good mental health can:
Realize their full potential
Deal with stresses of life
Work efficiently
Make significant contributions to their communities

Ways to maintain positive mental health include:

Getting professional help if you need it
Getting in touch with others
Staying positive
Increasing physical activity
Supporting others
Getting enough rest
Developing coping skills

The absence of mental illness is not synonymous with mental health. When we
take the time to ask ourselves and others about our mental states, we may be able
to take some important steps toward happiness.
 Module 2
Understanding Well- Being
Rationale
The extent to which people experience positive emotions and feelings of
happiness is referred to as psychological well-being (“Psychological Well Being -
Turning Point Centre”). It impacts how we think, feel, and act. It also influences
how we deal with stress, interact with others, and make decisions. In this
activity, we will explore how psychological well-being affects how we live our
lives.

Objectives
At the end of this activity, students are expected to:
identify the areas of their life which need improvement;
gain perspective of their well-being; and
learn strategies that they could use to enhance their mental health and
well-being.
Activity 2 : Wellthy Self

Instructions: Reflect on yourself and fill- in the table below. After filling in the table, answer the
questions that follow.

3 Good qualities I possess

2 Good things I have done

1 Thing that makes me proud

1. Does anything leave you feeling ashamed?

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2. Is there anything that you’d like to hide?
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3. In the lines below, list all the things you could love about yourself. You don’t have to be
perfect, nor fit social norms. Just list a few things you like about yourself even if it isn’t
perfect.
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LET'S REFLECT!
1. What did you discover about yourself?
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2. How can you use this to enhance your psychological well-being?
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3. What significant experiences did you notice during this activity?
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CLOSING LECTURE
What is psychological well-being and how does it influence how we think, feel, and behave?
Some people equate happiness with well-being, while others see well-being as simply having
good physical and mental health. None of these points of view are inaccurate, but each one is
incomplete. Conferring to Martin Seligman, psychological well-being is characterized as the
absence of detrimental elements of human experience such as depression, anxiety,
frustration, and fear.

On the other hand, it is the presence of empowering factors such as positive emotions,
healthy relationships, engagement, and self-actualization. With that, it is an important aspect
to maintain a healthy mind and adapt positively to the environment. In addition, people who
have a high level of psychological well-being will be free from mental illness, cultivate positive
emotions, interact well with others, and commit to a purpose. Thus, a higher level of
psychological well-being is also associated with fewer social problems. Since psychological
well-being relates to people’s effective functioning, people need to enhance their well-being. It
will aid them to adapt successfully to a range of demands and deal with challenges.
How to look after your mental health and well-being?
1. Talk about your feelings
Talking about your feelings can help you maintain good mental health and deal with difficult
situations. Talking about your feelings isn't a sign of weakness; it's part of taking control of your
health and doing everything you can to stay healthy. Talking can help you deal with a problem
that has been bothering you for a long time. Feeling heard can make you feel more supported.
2. Eat well
What we eat may affect how we feel, for example, caffeine and sugar can have an immediate
effect. Food can also have a long-term impact on your mental health. Like the other organs in
your body, your brain requires a variety of nutrients to remain healthy and function properly. A
healthy diet is beneficial to both your physical and mental health
3. Keep in touch
Strong family ties and supportive friends can assist you in dealing with life's stresses. Friends and
family can make you feel included and cared for. They can provide alternative perspectives to
whatever is going on inside your head. They can help you stay active, stay grounded, and solve
practical problems.
4. Ask for help
Nobody among us is superhuman. We all get tired or overwhelmed from how we feel or when
things don't go as planned. If things are becoming too much for you and you believe you are
unable to cope, seek support. Your family and friends may be able to provide necessary help or a
listening ear.
5. Take a break
A change of scenery is beneficial to your mental health. It could be as simple as a five-minute
break from cleaning your kitchen or a weekend trip somewhere new. It only takes a few minutes
to de-stress. Allow yourself some "me time."
6. Do something you’re good at
What do you enjoy doing? Stress can be relieved by having fun. Doing something you enjoy
means you're probably good at it and accomplishing something boosts your self-esteem.
Concentrating on a hobby, such as gardening or crossword puzzles, can help you forget about
your worries and change your mood.
7. Accept who you are
Some of us make people laugh, others are good at math, and others cook delicious meals. Some
of us share our way of life with those who live nearby, while others live very differently. We're all
unique. It's far better to accept your individuality than to wish you were more like someone else.
Feeling good about yourself gives you the confidence to learn new skills, travel to new places,
and meet new people. When life takes a difficult turn, having high self-esteem can help you cope.
8. Care for others
Caring for others is an important part of maintaining relationships with those close to you.
Helping others can make us feel needed and valued, which increases our self-esteem. It also
allows us to see the world from a different perspective.
Adapted from: mentalhealth.org.uk
 Module 3
Taking Charge of Your Worry
Rationale

Worry is a cognitive process that involves thinking about problems that might
happen in a way that can leave you feeling anxious or apprehensive. Not all worry
is problematic – we all foresee difficulties in our lives and spend some time
anticipating ways around potential obstacles. (“Worry Decision Tree - Psychology
Tools”) However, for some people, this experience affects how they relate to
other people. This activity will help you understand your worry. It will guide you to
determine whether you are worrying about something that is real or something
that is not.

Objectives
At the end of this activity, students are expected to:
Recognize the sources of their worry
Develop a strategy to overcome their fear of being when become close to
other people
Activity 3: Taking Charge of Your Worry

Instructions: Write a situation where you feel worried most of the time. Reflect on yourself
when you are in this situation and answer the following questions.

Example of a situation: I am worried that I will be hurt if I became close to others.

Situation:

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What did you specifically fear would happen?

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Is this thought true?

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Is this thought helping me or hurting me?

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LET'S REFLECT!
1. What could you do to let go of negative thoughts?
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2. What did you learn from this activity?
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CLOSING LECTURE
The questions you just explored help you become more mindful of your worry. Mindfulness
allows us to control our thoughts and focus. Commit yourself and practice as often as
possible.

Here are some ways to stop negative thought patterns and move forward:

1. Speak to The Negative Thought

When we try to ignore negative thoughts, they don't go away; instead, they return. Recognize
them to counteract them. "I'm recognizing a negative thought; it's a story I'm telling myself, and
it's not true," your internal voice should say. - Frances McIntosh, Intentional Coaching LLC

2. Don't Expect Everything to Be Perfect

Expecting perfection can be devasting and deprive you of true happiness. Make certain that
your vision of success is a reality. - Christie Lindor, The MECE Muse

3. Try The Displacement Theory

Have you ever tried to put a stop to your thoughts? Experiment with it and see what happens.
You must replace negative thought patterns with something else if you want to break them.
Nobody can think about two things at once. So, choose something you'd like to do and get
started; let your search for that dream replace the old thoughts. -Six Disciplines, Gary Harpst

4. Make A Conscious Choice

You can't get rid of negative thought patterns unless you identify them. Learn about your
negative thinking and how it manifests itself. Only with that self-awareness will you be able to
recognize when it is happening and make the decision to shift your perspective in the present.
- Jenn Lofgren, Incito Executive & Leadership Development

Retrieved from: https://www.forbes.com/sites/forbescoachescouncil/2018/04/25/11-ways-to-stop-negative-thought-patterns-and-move-

 Module 4
The Beauty of Letting Go
Dealing with the Uncontrollable
Rationale

We can all relate to the desire to be in control. When you're going through a
difficult time and everything appears to be out of your control, you might
wonder what you did to deserve it or believe that things will never get
better. Too many people are unhappy because they refuse to accept things
or circumstances over which they have no control. This might lead to
frustration, disappointment, and anxiety. Knowing what aspects of our lives
we can change and which we cannot is crucial. While it's difficult to avoid
the natural human tendency to react, you can arm yourself with a toolkit of
strategies that will help you avoid becoming stuck in stressful situations and
instead see yourself moving through whatever life throws at you.

Objectives

At the end of this activity, participants are expected to:

Realize that some of the issues and challenges they encounter are
beyond their control
Focus on things that are within their control
Learn not to dwell on things that cannot be controlled
Develop healthy ways in responding positively to negative events
Activity 4: Circle of Control
Instructions: The outer circle represents the things that you cannot control, while the inner circle
represents the things that you can control. Place the words given below depending on the sense of
control you have over that thing.

Negative remarks from other people Unfair Treatment from other people

Course you take Verbal Harassment

Choosing a partner Being Happy

Separation of parents Religious Beliefs

Parents losing a job Engaging in unhealthy habits

Discrimination from other people

Failing Grades
Social acceptance
Sleeping Late

Self- harm Being looked down by other people

LET'S REFLECT!
Questions for the controllable situations:

Consider times when you had to deal with similar situations.

1. What steps did you take to deal with this situation?

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2. What was helpful?
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3. What was not helpful?
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4. How well do you think you handled the uncontrollable situation?
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5. What is the best way to deal with this situation?
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Questions for the uncontrollable situations:

1. How would you rate your ability to “let go?” (0=not at all able to 10=very able).
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2. What prevents you from “letting go?”
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3. What would it be like to “let go?”
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4. What steps can you take to make “letting go” easier?
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CLOSING LECTURE
It's okay that we don't have complete control over every aspect of our lives. There's a lot of
beauty in letting go. It is normal to be sad and/or concerned about the events in the outer
ring. You don't have to try to ignore them because that won’t work anyway. Recognize them,
and then gently make your way closer to the center of the circle.

Remind yourself of this saying:

I am not a product of my circumstances. I am a product of my decisions.

- Dr. Stephen R. Covey
 Module 5
HEAL – THY - SELF
Getting Through Tough Times: Building Resilience

Rationale

People face many challenges throughout their lives. These challenges include illness, death of a
loved one, violence, bullying, isolation, and rejection. To mitigate the impact of these setbacks, a
person must learn to build resilience. By changing certain thoughts and behaviors, people can
tap into their resilience through flexibility, adaptability, and perseverance. In this activity, you will
devise a self-care plan. This will help you become independent and responsible for enhancing
your resilience. It will also help you develop positive strategies to bounce back from challenges.
This activity will help you explore the resources that you have including your strengths.

Objectives
At the end of this activity, students are expected to:
enhance resilience;
develop strategies to bounce back from negative events; and
devise a self-care plan.
Activity 5: Self - Care Plan
The following are strategies used when faced with challenges. Which strategies do you use? Be honest.
(Please check all that apply to you)
__ Deep breathing
__Physically harming oneself __Taking a bath
__Exercising
__Reading __Withdrawing from other
__Problem solving
__Writing __dangerous driving
__Yelling
__Adjusting expectations __smoking
__ Meditation
__ Denial __socializing with friends
__ Listening to music
__Overeating __talking to someone
__ Engaging in a hobby
__Sleeping __biting your fingernails
__ Acting aggressively
__Seeking support __relaxing
__Skipping meals
__Drinking alcohol __Others, please specify_____

DAILY SELF-CARE

What are you doing to support your mental health? Use the table below to evaluate your current self-
care practice and help you explore other self-care practices.

Areas of Self–Care Current Practices Practices to try

PHYSICAL
(e.g., exercise regularly, eat healthy
foods, maintain good sleep habits, stay

hydrated)

PSYCHOLOGICAL AND EMOTIONAL

(e.g., acknowledge feelings, express
emotions positively, write a journal,

take time for oneself)

SPIRITUAL
(e.g., self-reflection, practice

forgiveness, pray)

SOCIAL
(e.g., seek support from others,
maintain healthy relationships, spend

quality time with others)

ACADEMIC

Complete the table to help you develop self-care tools.

Self-Care Tools Helpful (what to do) Harmful (What to Avoid)

Relax/ Stay calm

What activities help you to relax? What activities make you more
(e.g., taking a break) nervous/ agitated? (e.g., yelling)

Positive self–talk (e.g., I can do this) Harmful self-talk (e.g., this is my

Self- Talk
What to say? fault.) What not to say?

Which family members and friends can Which people should you avoid during
Social Support you reach out to for help or support? tough times?

Emotional What activities help you regulate your What should you avoid when times
Regulation emotion? get tough?

What helps you get through difficult

Build resilience times?
What feeds negativity for you?

Excerpted from homewoodhealth.com

LET'S REFLECT!
Reflect on the existing resiliency tools. Incorporate resources that can support your mental health
and psychological well–being. Work on reducing, and then eliminating negative coping strategies.
Now that you’ve created your plan, look at it regularly. It takes time to form healthy habits.
Commit yourself and practice yourself as often as possible – YOU ARE WORTH IT.

1. How has this activity might help you in the future?

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2. What was the most important aspect of this activity for you?
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CLOSING LECTURE

What is resilience?

Resilience is defined as the ability to adapt well in the face of adversity, trauma, tragedy,
threats, or significant sources of stress, such as family and relationship problems, serious
health problems, or workplace and financial stressors. (APA, 2021)

Use the following strategies to increase your capacity for resilience in the face of adversity:

1. Build your connections

Connecting with people can help you feel that you are not alone in your struggles. "Focus on
finding trustworthy and compassionate people who will validate your feelings" (“4 Ways to
Build Mental Resilience”)

2. Foster wellness
It may be tempting to use alcohol, drugs, or other substances to mask your pain, but this is
like having a bandage on a deep wound. Rather than attempting to eliminate the feeling of
stress, concentrate on providing your body with resources to manage it.
3. Find purpose
Take steps toward your goals. Develop some realistic goals and do something on a regular,
even if it appears to be a small accomplishment. Instead of focusing on impossible tasks,
ask yourself, "What is one thing I know I can accomplish today that will help me move in the
direction I want to go?”

4. Embrace healthy thoughts

Accept change. Certain goals or ideals may no longer be attainable because of challenges in
your life. Accepting circumstances that cannot be changed can help you focus on
circumstances that you can change.

5. Seeking help
The important thing to remember is that you are not alone on this journey. While you may
not be able to control every aspect of your life, you can grow by focusing on the aspects of
life's challenges that you can manage with the help of loved ones and trusted professionals.

Retrieved from: http://www.apa.org/topics/resilience

REFERENCES
American Psychological Association. (2020, Building your resilience.
http://www.apa.org/topics/resilience

Khan, Y., Taghdisi, M. H., & Nourijelyani, K. (2015). Psychological Well-Being (PWB) of School
Adolescents Aged 12-18 yr, its Correlation with General Levels of Physical Activity (PA) and
Socio-Demographic Factors in Gilgit, Pakistan. Iranian journal of public health, 44(6), 804–813.

Mindful (2017). A 3-Minute Body Scan Meditation to Cultivate Mindfulness. Retrieved from: A
3-Minute Body Scan Meditation to Cultivate Mindfulness - Mindful

WHO (2021). Adolescent Mental Health. Retrieved from: https://www.who.int/news-

room/fact-sheets/detail/adolescent-mental-health