1. Mental and Emotional Health
Chapter 3
Mental and Emotional Health
Lesson 1
Your Mental and Emotional Health
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2. Adjust to new situations
adapt
Adjust to new situations
The unique combination of feelings, thoughts, and behaviors that make you different from everyone else
personality
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self-concept
The view you have of yourself

3. The way you feel about yourself
self-esteem
The way you feel about yourself
resilience
The ability to bounce back from disappointment
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4. Mental and Emotional Health
People who have good mental and emotional health know how to adapt.
adapt Adjust to new situations
Do you have a positive outlook on life? Do you deal effectively with challenges when they arise? If you answered yes to these questions, you probably have good mental and emotional health.

5. Mental and Emotional Health
Mental and Emotional Health Checklist
You accept the fact that situations will not always go the way you plan.
You set and achieve goals.
You understand and cope with your feelings in healthy ways.
You accept constructive criticism.
You express your feelings through your words and creative outlets.

6. What Makes You Who Your Are?
Personality
Who You Are
Self-Concept
The teen years are a time to develop the qualities that make you who you are and learn about yourself.
During your teen years:
You develop your physical and mental abilities.
You discover the kinds of people you want to build relationships with.
You discover the kinds of activities you enjoy.
You begin to form your own values and to understand the importance of standing behind them.
You develop your personality and self-concept.
personality The unique combination of feelings, thoughts, and behaviors that make you different from everyone else
self-concept The view you have of yourself

7. Your personality affects how you handle problems and new situations.
Different people react in different ways to the same situation.
Are you outgoing and friendly? Are you shy? Are you someone who takes charge of a situation, or do you wait to be told what to do? These are a few of the many qualities that define your personality.

8. Your Self-Concept
A positive self-concept can help you form a view of yourself that allows you to work toward and achieve your goals.
When you look at your reflection in the mirror, who do you see looking back at you? How do you believe others see you? Your answers to these questions reveal your self-concept.
Self-concept begins to form in early childhood. It grows out of your experiences and relationships with those around you.
As you grow older and begin school, your peers and teachers influence your self-concept.
When a teen with a positive self-concept makes a mistake, the teen learns from the mistake and moves on.
When a teen with a negative self-concept makes a mistake, he or she might feel like one mistake means that everything they do is wrong.

9. Self-Esteem
When you have a high self-esteem, you have a high degree of confidence in your abilities and you meet challenges with a “can-do” attitude.
self-esteem The way you feel about yourself, and how you value yourself

10. When things go wrong, people with high self-esteem have resilience.
resilience The ability to bounce back from disappointment
Resilience enables you to get back on your feet after a disappointment and keep moving forward.

11. Remember that everyone makes mistakes.
Self-Esteem
Building Self-Esteem
List your strengths.
Remember that everyone makes mistakes.
List your strengths:
Identify your talents and abilities.
Remember that everyone makes mistakes:
When you get something wrong, learn and grow from the experience.
Motivate yourself:
Identify your goals and what you need to do to reach them.
Achieving a goal you set for yourself will give you a sense of accomplishment.
Motivate yourself.

12. Mental and Emotional Health
Chapter 3
Mental and Emotional Health
Lesson 2
Understanding Your Emotions
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13. Feelings created in response to thoughts, remarks, and events emotions
A state of uneasiness, usually associated with a future uncertainty
anxiety
panic
A feeling of sudden, intense fear
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emotional needs
Needs that affect your feelings and sense of well-being

14. What are Emotions?
Learning to express emotions in healthful ways is important to maintaining good health.
emotions Feelings created in response to thoughts, remarks, and events

15. What are Emotions? Common Emotions Anger Jealousy Empathy Love Fear
Strong feelings of displeasure that results from being harmed or hurt.
Empathy:
Ability to understand and share another person’s feelings.
Fear:
An emotion that can help keep you safe from danger.
Happiness:
A sense of well-being, of feeling good about life in general.
Jealousy:
Resentment or unhappiness at another’s good fortune.
Love:
A combination of caring and affection that binds one person to another.
Sadness:
A normal, healthy reaction to an unhappy event or disappointment.
Sympathy:
Ability to understand and share another’s problems or sorrow.
Fear
Sadness
Happiness
Sympathy

16. Expressing Anxiety
Mild anxiety can get your body ready for action and increase your energy levels.
anxiety A state of uneasiness, usually associated with a future uncertainty
When anxiety builds up, it can interfere with normal and necessary functions like sleeping and eating.

17. Tips for Dealing with Anxiety Overcoming anxiety builds resilience.
Expressing Anxiety
Tips for Dealing with Anxiety
Talk through problems with a family member, friend, or counselor.
Meet challenges “head on.”
Sharing your feelings of anxiety with others may give you the reassurance and encouragement you need.
Escaping from or avoiding situations is not a helpful strategy for dealing with anxiety. When you meet the challenge, the anxiety may not be as bad the next time you face a similar challenge.
Overcoming anxiety builds resilience.

18. A heightened state of anxiety produces panic.
Expressing Anxiety
A heightened state of anxiety produces panic.
panic A feeling of sudden, intense fear
Symptoms of panic include dizziness and a pounding heart.
You will learn more about panic in the next chapter.

19. Fear is negative when it becomes a central focus in your life.
Expressing Fear
Fear is your mind and body’s alert system and prepares you for quick action in case a real threat exists.
Fear is negative when it becomes a central focus in your life.
Being afraid all the time is emotionally and physically draining.

20. Expressing Fear
A positive way of expressing fear is to talk about it with a family member or friend.
Support from family and friends can sometimes help you overcome your fears.

21. Anger needs to be expressed in healthful ways.
Expressing Anger
Keeping anger bottled up inside can be physically and emotionally harmful.
Anger needs to be expressed in healthful ways.
Yelling at the cause of your anger is not a good solution. Neither is using threats, sarcasm, or other negative forms of behavior. These actions will only worsen the problem.

22. Expressing Anger Anger Management Take a deep breath and try to relax.
Identify the specific cause of your anger.
When you are calm enough to speak, tell the other person how you feel.
Write down your thoughts in a journal.
Practice relaxation skills.
Do a physical activity.
Look for opportunities to laugh.
When emotions are running high, they can be difficult to control. It is at these times that self-control is most important.

23. Mixed emotions are opposite or different feelings that occur at once.
When you feel mixed emotions, talk with someone who is not directly involved in the situation.
Mixed emotions can be confusing, but they are perfectly natural.
Talking to someone who is not directly involved in the situation will help you gain a new perspective on your feelings.

24. Recognizing Emotional Needs
Emotional needs are just as important as physical needs such as water, food, and sleep.
emotional needs Needs that affect your feelings and sense of well-being

25. Recognizing Emotional Needs
The need to love and be loved
The need to belong
Mental experts recognize three main emotional needs.
The need to love and be loved:
Love directs many of the decisions we make and the actions we take.
Your need to be loved—to feel special—is met by your family and friends.
The need to belong:
This need is also met by your family and friends.
The sense of belonging lets you know there are others who accept and respect you for who you are.
The need to make a difference:
You need to feel you are making a contribution, that your life has meaning, and that you are accomplishing something.
The need to make a difference

26. Healthy Ways to Meet Emotional Needs
One healthy way to meet your emotional need for love is to show others that you care about them.
Offer to help out at home without being asked.
Ask a friend how his or her day went.
Encourage others when they feel down.
When you show others that you care about them, they are more likely to show you the same caring.

27. Healthy Ways to Meet Emotional Needs
To satisfy your need to belong, think about your favorite hobbies or activities.
Membership in a group that interests you will help satisfy your need to belong and promote your social health.
You may discover it is easier to build a friendship when you share a common interest.

28. Healthy Ways to Meet Emotional Needs
To satisfy your need to feel you are making a difference, try volunteering.
Accomplishing short- and long-term goals will also help you meet the need to feel you are making a difference.
Having a positive influence on others will give you a sense that you are making a difference.

29. Mental and Emotional Health
Chapter 3
Mental and Emotional Health
Lesson 3
Managing Stress
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30. The body’s response to change
stress
The body’s response to change
stressor
Anything that causes stress
fight-or-flight response
The process by which the body prepares to deal with a stressor
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31. A hormone that gives the body extra energy
adrenaline
A hormone that gives the body extra energy
time management
Strategies for using time efficiently
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32. What Is Stress?
Stress is a normal reaction to certain situations or events in your life.
stress The body’s response to change
Some stress is necessary. Positive stress can motivate you to do your best. Stress can also make you more alert and improve your concentration.
The long-term physical effects of stress include nervous habits and problems sleeping or eating.

33. Causes of Stress
A stressor ranges from everyday annoyances to serious personal problems.
stressor Anything that causes stress
Negative stressors can be minor events or major life-changing events.

34. Causes of Stress Extremely Stressful Somewhat Stressful
Separation or divorce of parents
Arguing with a sibling or friend
Family member’s alcohol or drug problem
Moving to a new house
Getting arrested
Going to a new school
Failing classes at school
Getting glasses or braces
Being suspended from school
Arguing with a parent
Starting to use alcohol or other drugs
Worrying over height, weight, or acne
Loss or death of a pet
Getting a lead role in the school play
Family member having a serious illness
Being sick or injured
These are some common teen stressors.

35. The Body’s Response to Stress
Part of the fight-or-flight response is the body’s production of adrenaline.
adrenaline A hormone that gives the body extra energy

36. The Body’s Response to Stress

37. Excess Stress
Excessive stress can affect all sides of your health triangle.

38. Mental and Emotional Health
Excess Stress
Physical Health
Mental and Emotional Health
Social Health
Headaches
Digestive problems
High blood pressure
Reduction of the body’s ability to fight infection
Anxiousness
Moodiness
Irritability
Interferes with schoolwork
Takes away from the desire to have fun
Yelling at other people
Withdrawing from other people
Loss of social contacts
These reactions are your body’s way of telling you that it is overwhelmed. You need to manage stress.

39. Skills for Managing Stress
Practicing good health habits is one way to manage stress.
When your level of wellness is high, you feel good and are better able to handle problems.
You cannot remove stressors from your life, but you can manage the stress they cause.

40. Skills for Managing Stress
Relaxation
Physical Activity
Skills for Managing Stress
Laughter and a Positive Outlook
Time Management

41. Relaxation
Relaxation skills include taking deep, even breaths and doing exercises that relax your muscles.
Quiet activities, such as reading a book, can help you relax and reduce stress.
You have the ability to slow down your heart rate by using the stress-management skill of relaxation.

42. Laughter and a Positive Outlook
Laughter redirects the energy that stress creates.
Maintain a positive outlook by thinking positive thoughts, looking at the big picture, and keeping things in perspective.

43. Physical Activity
When you are physically active, your brain releases chemicals that positively affect your mood.
When you are physically active, you tend to feel happier and more relaxed.

44. The key to time management is arranging the hours in your day.
time management Strategies for using time effectively
A day planner is an organized list of daily activities. Using a day planner can help you identify priorities and stay organized.
One way to arrange your time effectively is to use a day planner.

45. Time Management
Highlighting certain priorities can help you identify priorities.