IMPROVING YOUR MENTAL HEALTH Presented by: Nathan Billings: Connections Coordinator Kaila Sugiyama: PULSE REAL Co-Coordinator

WORKSHOP OUTLINE 1) 7:00 Overview of Mental Health 2) 7:05 Common Mental Health Issues in College 3) 7:20 Practice Positive Thinking 4) 7:30 Mindfulness Activity 5) 7:40 Flow Activity 6) 7:50 Wrap Up

BREATHING EXERCISE Alternate Nostril Breathing (Pranyama) Benefits?  restores imbalances in your brain  – improves sleep  – calms your emotional state  – boosts your thinking  – calms your nervous system Let’s give it a try!

WHY IS MENTAL HEALTH IMPORTANT?  ¼ of U.S. Adults are diagnosed with a mental health issue.  Numbers who experience symptoms is higher.  College is a time when many mental health issues first arrive  Mood disorders are often diagnosed around this age  Two of the most common mental health issues are Depression & Anxiety.

WHAT IS DEPRESSION? 1 in 10 adults affected each year Definition:  Pervasive sadness lasting two weeks or longer which interferes with an area of life such as a person's ability to work, complete daily tasks or have positive personal relationships. 3 questions counselors would ask: 1.Do you have more bad days than good days? 2.Or typically enjoyable activities no longer enjoyable? 3.Have you had thoughts of suicide?

WHAT ARE THE SYMPTOMS OF DEPRESSION? Symptoms: 1.Lack of Energy 2.Unusually sad mood 3.Lack of enjoyment in typically enjoyable activities 4.Dietary changes- under or over eating 5.Sleeping difficulties 6.Preoccupation with death 7.Difficulty concentrating or decision-making Important! 1. Depression can be caused by a neurobiological imbalance. 2. People do not decide to become depressed. 3. There are proven treatments available.

WHAT IS ANXIETY? The most common mental health problem:18% of US population Typically manifests itself between 19 and 24. Psychiatric Definition:  A nervous disorder characterized by a state of excessive uneasiness and apprehension, typically with compulsive behavior or panic attacks. How is Anxiety Different from Stress?  Anxiety is more physical, extreme, and subconscious than stress.  Overwhelming or unrealistic fear  Pounding heart and chest pain  Racing mind  Hyperventilation and shortness of breath  Stomach Pain, dry mouth, nausea, and vomiting

DANGERS AND CORRELATES OF ANXIETY AND DEPRESSION The impact of depression and anxiety can be increased in many of the same ways. Illustrating the importance of holistic mental well-being.  Continuously stressful situations: academics, relationships, hard work-loads  Alcohol and drug abuse  Traumatic experiences  Vitamin deficiencies  Hormone fluctuations  Other medical conditions  An abusive or stressful childhood

SIMPLE LIFESTYLE CHANGES FOR MANAGING STRESS  Create a schedule  Write in a journal  Write To-Do Lists  Reward yourself for accomplishments  Give Yourself a Timeout  Exercise  Eat regularly and healthily (Calming Foods Handout)

ALTERING THOUGHTS TO INCREASE MENTAL WELL-BEING Cognitive Behavioral Therapy  Negative patterns of thought about the self and the world are challenged in order to alter unwanted behavior patterns or treat mood disorders such as depression. The Importance of Hope  Positive Psychology Definition  Goal-directed thinking in which the person utilizes pathways thinking (The perceived capacity to find routes to desired goals) and agency thinking (the requisite motivations to use those routes). (Handout)

USING POSITIVE PSYCHOLOGY Mindfulness:  The intentional, accepting and non-judgmental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment Glitter Jar Exercise  Combine with Restorative/Anchored Breathing for extra relaxation!

USING POSITIVE PSYCHOLOGY Flow  The mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.  Ex: Michael Jordan, Michelangelo Flow Game  Flying Pigs and Monkeys

RESOURCES Health and Counseling Services Bldg (counseling) Connections Building PULSE, Peer Health Education Building 27, Lower Level For emergencies call 911!