Mental and Emotional Health Review Key

Name : _______________________________


1. The following personal needs were recognized by this person and labeled as
___ Maslow’s ____ Hierarchy of Needs
Number the following in order, with number 1 being the most important need in the hierarchy:
__2_ Safety needs
__4_ Esteem and being recognized
__3_ Belonging and love
__1_ Physical needs
__5_ Striving for self actualization and physical, social, and emotional success

2. Mental and emotional health characteristics: Identify a personal goal for each category. Write it in the appropriate bubble. Then describe an action or procedure that will achieve each goal. Mental emotional health characteristics

3. Goal setting identify a four step goal setting procedure and describe general ideas for each that are helpful to know that might make it more likely that a person would be successful in setting and achieving a goal.

  1. Focus on getting started
  2. Select a goal
  3. Select a plan or process to achieve it and implement it.
  4. Monitor and adjust

1. Focus on the situation and recognize a need for change. Think of how it will help you, how it may help others, how you will feel after you accomplish it, and then the hardest part is just getting started. So go...

2. Select a goal
State the goal clearly. What will be done when it is achieved.
I walk / jog 20 laps or twenty minutes each day.
I will read a book of my choice at least 30 minutes each day.
I will do 15 push-ups after each TV program I watch.
Check to see if the goal is realistic and attainable.
Have I done this before?
Are you trying to do too much for two weeks. For example: If you can only do 15 push-ups now, then start with 16, instead of 30. Then increase by 1 each day so you can do 3o at the end.

3. Select effective strategies. Write a procedure for your plan to implement and achieve your goal.
Write your procedure for achieving the goal. Include suggested time to start and how to record your progress.
I will go to the rec center at __:___and walk and jog on the track 20 laps or for twenty minutes each day after school and on week ends in the early afternoon.
I will choose a book and read for at least 30 minutes each evening. I will sit on a chair in a quiet place (living room, den, kitchen ...) from 8:00 - 8:30 each night.

4. Monitor, evaluate, and reflect how to monitor the progress of the procedure to achieve the goal and how to adjust if necessary.
I will record what I do each day, think about my achievement, and get psyched for tomorrow.

4. Mental Health Terms -
Match the term with the appropriate explanation.
__F___ Constructive criticism
__B___ Character
__D___ Anxiety
__K___ Stress
__A___ Self-efficacy
__I___ Defense mechanisms
__G___ Coping
__J___ Traumatic event
__C___ Resilient
__H___ Alienation
__E___ Perception

  1. the belief in your ability to learn, change, accomplish success or failure
  2. the qualities that describe how a person thinks, feels, and behaves.
  3. ability to adapt and recover from disappointment, set-backs, crisis, or other goal blocking situations.
  4. the condition of feeling uneasy or worried about what might happen. Feelings that can be caused by real or imagined fears which are difficult to control and can cause a person to withdraw from activity, seek isolation, and develop physical illness, headaches, high blood pressure, and stomach disorders.
  5. the process of becoming aware of information with your senses (eyes, ears, nose, skin, and tongue)
  6. non-hostile comments that suggest a problem, assist in resolving it, and encourage positive change.
  7. dealing successfully with changes in life.
  8. a feeling of being isolated and separated from people.
  9. mental processes used to protect us from strong feelings and stressful emotions.
  10. a sudden and shocking situation that overwhelms all normal coping strategies that provided confidence and security. Accidents, natural disasters, violent assaults, suicides.
  11. the reaction of the body and mind to everyday opportunities, challenges, and demands. It is indicated by elevated amounts of adrenaline and cortisol in the blood stream which can have negative effects on the health of the body and its immune system. It is caused by conditions that are beyond a person's control.

Match the term with the appropriate explanation.
__D___ Group therapy
__H___ Apathy
__F___ Hostility
__A___ Emotions
__J___ Neurologist
__C___ Family therapy
__I___ Stigma
__G___ Integrity
__B___ Empathy
__E___ Hormones

  1. signals that effect how you feel and can consciously an unconsciously cause body reactions and behaviors.
  2. the ability to imagine and understand how someone else feels.
  3. when family members meets with a professional therapist to learn how to communicate better, understand each other, and seek solutions for problems in positive ways that bring the family together rather than tear them apart.
  4. when a group of people with a similar situation or problem meet regularly with a professional therapist to discuss ways to cope and live happy and productive lives.
  5. chemicals produced by your glands that regulate bodily actions and cell behaviors.
  6. the intentional use of unfriendly or offensive behaviors.
  7. sticking to core ethical values.
  8. the feeling associate with the loss of hope, lack of interest, enthusiasm, or concern.
  9. a mark or feeling of shame or disapproval that results from being isolated, shunned, or rejected by others.
  10. a doctor who specializes in the the brain, nerves, and nervous system.

Match the term with the appropriate explanation.
__H___ Depression
__A___ Panic disorder
__F___ Conduct disorders
__B___ Obsessive compulsive disorder
__J___ Phobia
__G___ Psychotherapy
__C___ Anorexia nervosa
__I___ Self-esteem
__D___ Drug therapy
__E___ Post traumatic stress disorder

  1. a sudden unexplained feeling of fear and terror. It can cause shaking, increased heart beat, shortness of breath, and dizziness.
  2. when a person is persistently (obsessive) driven (compulsive) by anxiety or fear to repeat a behavior over and over. Fear of germs, wash hands or use sanitizers...
  3. a mental and physical disorder characterized by loss of weight brought on by an unrealistic fear of weight gain, self-starvation, and conspicuous distortion of body image. Health is compromised and may be fatal. Latin definition means - nervous inability to eat.
  4. is the use of drugs to treat medical disorders.
  5. can happen after experiencing a terrifying event. Symptoms such as flashbacks, reliving the event, nightmares, guilt, reduced involvement with others, lack of emotional feelings, sleeplessness, problems focusing and concentrating, hyper-alertness, and exaggerated startle response.
  6. behaviors that interfere with the rights of others or basic rules of conduct. For example stealing, lying, aggression, violence, truancy, arson, or vandalism.
  7. the treatment of mental disorders with an ongoing discussion to find a cause and solution for a problem rather than by medical means alone.
  8. a mental state or prolonged feelings of helplessness, hopelessness, sadness, despair, apathy, and discouragement. Different than grief, which is caused by a real personal loss.
  9. the value, respect, and confidence you have for yourself.
  10. an irrational fear of something specific such as snakes, height, or social occasions.

5. A healthy mental and emotional life is achieved when a person has healthy ways of: belonging, a purpose of life, positive outlook, is self sufficient, and has positive self esteem. Most people who are healthy demonstrate it with respect to these five characteristics. However, they are also most likely able to manage emotions, manage and reduce stress, increase their immunity, cope with loss and grief, and deal with anxiety and depression.

Describe actions or procedures that can be used for two or more of these: manage emotions, manage and reduce stress, increase immunity, cope with loss and grief, or deal with anxiety and depression. Then identify which of them the procedure or action relates to and how it is known or thought to achieve positive results.

There are two broad ways students may answer this question.

  1. They may select two of the five and separately write actions or procedures for each one.
  2. They may write a procedure that will address two or more of the five simultaneously. For example a procedure for exercising can manage emotions, stress, and increase immunity.

Procedures to Manage Emotions
Recognize your feelings as emotionally related

Procedure to Manage Fear

  1. Recognize the emotion as fear.
  2. Figure out what is causing the fear.
  3. Decide if the situation is legitimate and what if any cautions need to be taken.
  4. Identify what might be done to deal with situations that cause the fear. Most often more familiarity with the situation is helpful, but this requires having to face the fear by studying its attributes or stepping into situations, simulating them and practicing how to deal with them.
  5. For example fear of tests can be overcome by working on practice tests to gain skill and confidence. Fear of animals can be overcome by working with someone that is skilled with animals and having them introduce people to a particular animal in a safe and nonthreatening way.
  6. Create a plan to face and over come your fear.
  7. Share it with someone you trust.
  8. Implement the plan
  9. Evaluate

Procedure to Manage Guilt

  1. Recognize the emotion as guilt.
  2. Figure out what is causing the guilt.
  3. Decide if the situation is legitimate and if you are really responsible.
  4. Decide if the best action is to forget about it, admit a mistake, apologize, promise to be more thoughtful or careful in the future, or other course of action.
  5. If you accept responsibility, create a plan to communicate your responsibility, remorse and any future actions as appropriate.
  6. Share it with someone you trust.
  7. Implement the plan
  8. Evaluate

Procedure to Manage Anger

  1. Recognize the emotion as anger.
  2. Figure out what is causing the anger.
  3. Take action to calm down. Breath, say calming words, relax your muscles, walk away, listen to relaxing music, go for a walk, exercise, jog, write in a journal, play an instrument, seek help.
  4. Decide if the situation is legitimate and if you are really responsible.
  5. Decide if the best action is to forget about it, admit it was your responsibility for becoming angry. You may have over reacted, taken the situation differently than what was meant, or other miscommunication. Decide if an apology is necessary, or a promise to be more thoughtful or careful in the future, or other course of action.
  6. If you accept responsibility, create a plan to communicate your responsibility, remorse and any future actions as appropriate.
  7. Share it with someone you trust.
  8. Implement the planEvaluate

Procedure to Manage and Deal with Stressful Situations

  1. Recognize feelings and emotions which are stress related. See below: Bodily responses to alarm, stress, and chronic stress
  2. Figure out what is causing the stress.
  3. Remember stress can have both positive and negative results and can be reduced by taking charge, changing or accept perceptions, communication, laughter, exercise is also important to reduce the harmful effects of stress and blow off steam, relaxation techniques .... For more information see Ways to Manage and Reduce stress
  4. Devise a plan to deal with stress. See ideas below on Ways to Manage and Reduce stress for ideas.
  5. Share it with someone you trust.
  6. Implement the plan
  7. Evaluate

Ways to Manage and Reduce stress

1. fight, 2. flee, 3. hide.
4. Take charge and accept the situation or look at it as a problem to be solved or situation to change.
5. Use self-talk for encourage ment with all of the strategies. I know I can do this. I have done this before. This is new and will be exciting and a great opportunity.
6. Change or accept another person's perceptions as okay.
Change from seeing the situation as undesirable to seeing it as an opportunity.
7. Communication - Stress can be reduced or increased between people or groups of people with and without communication.
8. Time management - planning and scheduling your time, refusing to accept tasks or activities the will cause stress by saying no. Planning ahead so people are prepared and know what to expect is one of the best ways to reduce stress (plan for test, practice for sporting events...).
9. Laughter and smiling - reduce cortisol, adrenaline, and increase Endorphins, and reduce blood pressure.
10. Exercise is also important to reduce the harmful effects of stress and blow off steam. See more information on exercise, hormones, and stress below. See also information on setting goals and planning a physical activity program
11. Relaxation techniques.
12. Sleep
13. Volunteer - Caring creates resilience.
14. Diet - see nutrition information
15. Combine ideas from above. Take charge, use self-talk, accept the situation, communicate with yourself, exercise, and relax. Develop a procedure that will allow you to move parts of your body from your head to your toes or your toes to your head. For example you could sit or stand. If sitting, lean back and extend your arms and legs, stretch them and slowly rotate arms and legs. Then add wiggling of your fingers and toes. Then you might sway your body forward and back or right to left stretching muscles from the top of your body, to your arms, then your abdomen, legs, ankles, and toes. You could create a similar procedure for standing.
If you don't think you are getting enough circulation you could wiggle your fingers on each hand in a waving pattern and begin touching them quickly one at a time on the top your head, like rain drops falling on the top of your head. Then slowly move the tapping around the top of you head, around on your sinuses, cheeks, jaw, chin, neck, shoulders, collar bone, arms, sides, stomach, hips, thighs, legs ankles and feet. As you do so you can keep swaying to stretch your muscles.
Also while you are doing the stretching and rain drops remember to breathe slowly and deeply, holding it for awhile and exhaling slowly.
Then you can add self-talk by saying something like:
Even though I was expecting to .... and will not get to ...
I accept it.
I love and accept myself.
I accept how I feel about it.
I am calm and relaxed about it.
This anxiety in my body is ... and it feels ... and
However, I will control it.
I love and accept myself.
I release all the anxieties I feel.
I acknowledging it and rather than spend so much time denying it or wishing it wouldn't happen as ...
I allow it...
I allow myself to release the fear and anxiety it creates.
I know what it feels like to feel calm.
I feel the calm returning as I allow myself to move on.
Think calm relaxing thoughts and continue one more cycle of you relaxation exercise routine.

Exercise to Improve Immunity

Coping with loss and grief

Recognize the Five Stages of grief or loss
Example: cell phone loss.

  1. Denial or shock difficult to believe or refuse to believe the loss has happened.
  2. Anger, depression, pain, guilt, reflection, remorse
  3. Bargaining make this not happen and ...
  4. Depression and loneliness
  5. The upward turn, reconstruction, acceptance, and hope...
    I am at peace now and am ready to move on.

Acceptance of the loss is not a trivial thing and accept the process of showing grief and loss. A process that will experience pain for the loss, search for a reason of the loss, and a determination to move on. Do this by focusing on things that can be changed and accept what can’t be changed. Focus on the positives:

Dealing with Anxiety and Depression

Use methods and strategies to manage, and reduce stress. See above...
Use methods and strategies to increase positive thinking and to focus and concentrate and increase productivity.
Success and productivity creates feelings of happiness, pleasure, joy, interest, caring, power, and self-fulfillment. Instead of sadness, apathy, irritability, and anger.
Use methods that create positive behaviors of self-efficacy, caring, worth, and achievement rather than, neglect of personal needs, not exercising, neglect basic hygiene needs, eating too much or not enough, not sleeping or lying around all the time.
Recognize that if a person isn't having success by trying to manage their anxiety and depression, they need to get professional help.

6. Describe two ideas you included on your personal coat of arms or shield that helps you with a positive state of mind.

Accept anything that will positively influence their conscious and unconscious thoughts about them self and the outside world that affects the choices they make and their behaviors.

 

7. Describe two ideas you believe are specifically human.

Accept anything that is distinctly human. See list of possibilities