HomeMental Health Promotion
What is Mental Illness?Stress
Don’t Let Your Tensions Take Over
Mental Health in the Workplace
What is special about the mental health of young people?
Managing your Mental Health
Managing your Mental Health - Self Esteem
Managing your Mental Health - Diet
Managing your Mental Health - Sleep
Managing your Mental Health - Communication
Managing your Mental Health - Relationships
Managing your Mental Health - Alcohol and Tobacco/Nicotine
Managing your Mental Health - Exercise / Relaxation
What is Mental Illness?
Mental illness can be defined as the experiencing of severe and distressing psychological symptoms to the extent that normal functioning is seriously impaired, and some form of help is usually needed for recovery. Examples of such symptoms include anxiety, depressed mood, obsessional thinking, delusions and hallucinations. Help may take the form of counselling or psychotherapy, drug treatment and/or lifestyle change.
Professor Anthony Clare, psychiatrist and broadcaster defines mental illness as follows:
“A diagnosis of mental illness usually means in practice that:
a) A person is experiencing symptoms characteristically regarded as psychological, such as anxiety, depression, elation, hallucinations, delusions, obsessions, compulsions;
b) The symptoms are severe and disabling; that is to say, the individual is distressed by them, cannot function, and feels ‘unwell’. The layman’s term is ‘breakdown’ and it is a good one for it suggests that the individual’s normal ability to cope with stress or a setback has broken down, that he/she has lost the normal ability to ease tension, lift mood, regain control, cope;
c) The individual is so afflicted that he or she cannot ordinarily recover control without external help [be it by means of talking, listening and learning (psychotherapy, behaviour therapy), physical treatment, (drugs, ECT) and/or social interventions (attention to stresses at work, in the home, within marriage or relating to money, status, power)];
d) The ill health can be caused by genetic factors; by loss such as bereavement or unemployment or financial disaster; by catastrophic stress such as war, disasters like the Lockerbie air tragedy or the Stardust fire; by physical illness; or indeed, a combination of some or all of these factors.
e) Rarely is there a single cause of a psychiatric illness and rarely, too, a single treatment.”
Reference: Clare, Prof. Anthony (1999) 'The Mad Irish?' in Keane, Colm (Ed), Mental Health in Ireland. Gill and Macmillan Ltd & RTE, Ireland.
Stress
Stress is a part of modern day life and occurs in all areas of our daily lives, at home, at work and socially. Although we cannot eliminate stress, we can learn how to recognise and cope with it more effectively. It can have a major effect on ability, performance, confidence, energy levels and quality of life. Stress cannot be avoided but it can be managed.
What is stress?
Stress is the pressure encountered in living our daily lives. We all experience stress at some stage as we try to adjust to our continually changing environment. We all need a certain amount of stress in our lives to help us respond to the various challenges of every day life. Positive stress can be viewed as an exciting or challenging situation which the person thrives on. Stress is not always harmful but it can pose a threat to our physical and mental well being when it is allowed to build up unchecked.
Our response to stress
We all respond differently to different situations. Two people may have differing perspectives of the same event - what is distressing for one person, may be a joy to another. Just as our perspectives differ also we are likely to differ in our responses to it. Stress may be regarded as a physical and/or emotional response to the demands being made on us. Our response, which will vary from individual to individual, is determined by our ability to cope with such pressures.
What causes stress?
Certain events in life are stressful and are always likely to cause anxiety.
These can include:
- Bereavement, separation, divorce
- Major illness or accident
- Life style change – financial gain or loss
- Work change – tension, unemployment, promotion
- Financial problems – debts, loss or reduction of income
- Family relationships
- Retirement – enforced leisure, reduced income
- Expectation we place on ourselves – to succeed, achieve
- Expectations of others
- Our physical environment
- Life events
What are the symptoms of stress?
Prolonged stress can cause physical and/or emotional problems such as:
- Anxiety
- Increased heart rate and blood pressure
- Tense muscles, soreness in neck, shoulders and back
- Headache
- Upset stomach, ulcers
- Insomnia
- Fatigue
- Lack of interest and ability to concentrate
- Abuse of alcohol, tobacco, drugs
- Depression
- Increased irritability
- How can I cope with stress?
If you are experiencing stress symptoms, you need to reduce the stress in your life:
Self Awareness
- Identify areas of your life in which stress occurs. Don’t ignore it.
- Observe how your body responds to stress.
- Recognise what you can change by avoiding, eliminating or reducing your exposure to stress.
- Know and accept your strengths and weaknesses.
- Strive to change the source of stress and/or your reaction to it.
Physical Fitness
Diet
High consumption of sugar, salt and alcohol may increase stress
Stimulants
Relax
- Learn and practice deep breathing and relaxation techniques.
What can I do to help myself?
- Discuss problems with friends
- Pursue attainable goals
- Accept failure and disappointment
If stress becomes a problem you may need to consult your General Practitioner.
Don’t let your tensions take over
Don’t let your tensions and anxieties take over. Learn to live with them – master them!
Don’t Let Your Tensions Take Over
Tensions and anxiety are natural reactions to anything that threatens to upset our safety, well-being and happiness. Accidents, violence, financial troubles, problems at work, or family disputes can all provoke anxiety and tension. Sometimes, however we become tense and anxious when no real danger exists. We get worn out, on edge and can’t reason things out or control our feelings, as we usually would. Outlined below are twelve suggestions which can assist in overcoming tensions. Remember as you read these suggestions that success will come only with determination, persistence and time. Also remember that where your health is concerned, your doctor is your best guide so discuss any concerns and anxieties with him/her.
Talk it over
When something worries you, talk it over. Don’t bottle it up. Confide your worry to a person you can trust: a partner, a family member, a good friend or family doctor. Talking things over helps to relieve the strain, enables you to see your worry in a clearer light, and often helps you to see what you can do about it.
Escape for a while
When things go wrong, it often helps to get away from the problem for a while; to lose yourself in a film, book, sport or a brief break away for a change of scene. Making yourself ‘stand there and suffer’ is a form of self punishment, and is unlikely to solve the problem. It is perfectly realistic and healthy to escape for long enough to recover breath and balance.
Work off your anger
If you feel yourself using anger as a general way of behaviour, remember that while anger may give you a temporary sense of righteousness, or even of power, it will generally leave you feeling or looking rather foolish. If you feel like lashing out at someone who has provoked you, try curbing the impulse. Instead try to do something constructive with the pent-up energy – try some physical activity like gardening, DIY, sport or going for a walk.
Give in occasionally if you find yourself getting into frequent quarrels with people and feeling obstinate and defiant, remember that frustrated children behave that way. By all means stand your ground on what you know is right, but do so calmly and always allow for the possibility that you could turn out to be wrong. Even if you’re right, there is nothing wrong with giving in occasionally. If you yield, you’ll usually find that others will do so too.
Do something for someone else
If you feel that you are worrying about yourself all the time, try doing something for someone else. You’ll find that this will help you forget your own worries and, even better, will give you a warm and comforting feeling of having done something positive.
Take one thing at a time
Take the most urgent tasks and pitch into them, one at a time, forgetting the rest for the time being. If you feel you cannot tackle things in this way reflect - Are you sure you are not overestimating the importance of many of the things you have to do?
Don’t be a perfectionist. No one can be perfect in everything. Decide which things you do well and then put your major effort into these. Give yourself a pat on the back for the things you do well, but don’t set yourself impossible targets for everything you attempt.
Don’t compare yourself to others
Constant comparison to others can be very debilitating and eventually will lead to feelings of failure. Instead of comparing yourself to others, recognise and applaud your personal strengths and qualities.
Don’t be too critical
Everyone has unique virtues, shortcomings, values and the right to develop as an individual. People who feel let down by the shortcomings, real or imagined, of others are really let down about themselves. Instead of being critical about another person’s behaviour, search out his or her good points and help to develop them. This will give both of you satisfaction and, at the same time, will help you to gain a better understanding of yourself.
Give the other person a chance
When people are under emotional tension, they often feel that they have to be first – to edge out the other person, even if the goal is as trivial as getting ahead on the road. Competition is contagious but so is co-operation.
Make an effort in social situations
Many of us have the feeling that we are being inadequate, excluded, slighted or neglected when in the company of others, especially when meeting a new group of people. Instead of shrinking away and withdrawing, occasionally try making the opening move yourself, rather than waiting to be introduced by others or drawn into conversation.
Plan your recreation. Many people drive themselves so hard that they allow too little time for recreation which is an essential for sound physical and mental health. They find it hard to relax. If this applies to you, a planned routine of recreation might help – set yourself definite hours when you engage in some outside activity. Find yourself a hobby that you can throw yourself into completely and with pleasure. While you are doing so, make a positive effort to forget all about your work. You’ll find that if you do this, you will return to your responsibilities with renewed enthusiasm, drive and initiative.
Mental Health in the Workplace
Health at work covers a wide range of issues from a basic concern with health and safety through to lifestyle management. The World Health Organisation has identified four elements of organisational health:
- Environmental Factors
- Physical Health
- Mental(Psychological) Health
- Social Health
It is the mental health aspect of health that is the focus here and how stress at work can impact on a person’s mental health.
Safeguarding health and safety from the effects of stress is based on the same approach as that for safeguarding against toxic chemicals or dangerous machinery:
- Identification of potential problems
- Assessment of risks
- Implementation of safeguards
- Monitoring the effectiveness of the safeguards
Controlling workplace stress is no more optional than the control of any other hazards. The Safety, Health and Welfare at Work Act 1989 obliges employers to identify and safeguard against all risks to health and safety.
What are the effects of stress in the workplace?
An increasing number of people are taking time off work with stress related illnesses. This can cost industries hundreds of millions of pounds per year in lost productivity.
Prolonged stress can lead to mental health problems, which in turn can affect the efficiency of the workforce. It is important for stress to be dealt with because of its cost implications.
The basic effects of stress on the organisation include:
- Increased absenteeism
- Low motivation
- Reduced productivity
- Reduced efficiency
- Faulty decision making
- Poor industrial relations
Factors which may influence stress in the workplace
The workplace may be an important influence on mental health problems. It may be due to the working environment or to the employee’s reactions to it.
What Causes Stress in the Workplace?
Some stress in any job is inevitable – it is a fact of working life. The main influences on stress at work can be categorised as follows:
Organisational Factors:
- Lack of participation in decision-making
- Lack of autonomy (e.g. petty rules)
- Restructuring due to budget cuts and freezes on recruitment
- Rapid changes within the organisation
- Organisational culture (e.g. competitiveness)
- Introduction of new technology
- Ineffective or poor management
Role Ambiguity and Conflict:
Poor Working Relationships:
- Poor interpersonal skills
- Bullying in the workplace
- Sexual harassment and discrimination
Job Security:
- Threat of redundancy
- Threat of early retirement
- Demotion
- Short term contracts
- Performance related pay and contracts
- Changing roles
- Lack of promotional opportunities
Working Conditions:
- Poor physical working conditions
- Shift work, repetitive work, unsociable hours, “on call”
- Being overloaded
- Long periods with nothing to do
- Time pressure and deadlines
- Poor safety standards
As an employer what can I do to reduce stress in the workplace?
While each workplace will have unique requirements, the following tips may help employers to improve worker satisfaction and efficiency. The mentally healthy workplace is safe, productive, comfortable and retains its high quality staff.
Where possible:
- Give priority to staff welfare and safety with clear policies on harassment and bullying
- Develop a clear set of organisational values which all staff share
- Develop clear, achievable and consistent goals for the organisation
- Clearly define each staff member’s role and responsibilities
- Give a high priority to training, supervision and support of staff
- Minimise red-tape, paper work and petty roles
- Maximise communication and consultation particularly at a time of change
- Make training clearly job-related
- Ensure regular appraisal on performance
- Provide good-working conditions – adequate space, minimum noise levels, controlled heating, natural light and ventilation. Healthy dietary options should be available in the staff canteen.
- Alternate rewarding and unrewarding work
- Ensure fair distribution of work
- Encourage good staff networks.
As an employee how can I cope with stress at work?
Manage Your Work Load
- Set priorities
- Manage time effectively
- Delegate where possible and appropriate
- Set limits to work and draw boundaries
- Define problems precisely
- Break work up into manageable units
- Recognise your own worth
- Develop Skills
- Improve communication
- Be more assertive
- Make decisions
- Plan your time – including your free time
- Decide your career goals
- Avail of training opportunities
Maintain Physical Fitness
- Eat a sensible diet
- Have sufficient rest
- Decide on some agreeable form of exercise and make it a habit
- Develop interests outside work
What is special about the mental health of young people?
Mental health means much more than just the absence of mental illness. It is about physical and emotional well-being, about having the strength and capacity to live a full and creative life, and also the flexibility to deal with its ups and downs.
Childhood, from infancy through adolescence, is the time when mental health is developed. Apart from basic physical needs such as food and shelter, children need enough love and security to make them feel safe, happy and confident.
Whether these needs are fulfilled depends very much on how far the adults around young people (at home, at school and in the community) can look after them, and create the right conditions for them to form satisfactory relationships, to make the most of their abilities and talents and to prepare them for taking on adult responsibilities.
Young people are introduced at an early age to the importance of physical well-being and its maintenance, but the equal importance of a healthy mind in the development of the whole person is not given the same emphasis.
Young people can experience all sorts of pressures and difficulties. Some problems can have a serious and significant effect on a young person’s future.
It is not easy for children and young people to grow up in today’s complex society. There is so much that is going on: so many changes in values, new kinds of pressures – at school or in employment, from TV, information technology, the media and worldwide events, and from family life in its many different forms. Most children cope well enough; with the backup of those around them they can enjoy and make the most of their opportunities. Some however don’t do so well. Without the right circumstances and support, problems may arise which can have a significant effect on a young person’s future and can potentially lead to serious difficulties.
Families may be under great strain coping with separation, divorce, or bereavement. Illness and disability suffered by the child or other members of the family may produce particular emotional difficulties. Perhaps there are housing problems or financial hardships. Some parents may lack support when they need it, and find themselves unable to look after their children, as they would want to.
Others may not be able to cope well enough to promote their children’s growth and development, and neglect or abuse may result.
When things go wrong, children and young people can experience all kinds of difficulties. They may not sleep well, have nightmares or night fears, or wet the bed. They can have difficulties in learning or become disruptive in the classroom. They may become increasingly fussy about food or cleanliness, or, as teenagers, develop eating problems. They may become very sad and depressed and try to harm themselves, or even become suicidal. Perhaps they have trouble making friends, or find relationships at home increasingly difficult. Children can also become fearful, feel intimidated and resent what is expected of them. They may not want to grow up and take responsibility. Some withdraw. Others become aggressive, attacking authority, being destructive, getting into fights and trouble.
What about professional help?
While parents may find it difficult to distinguish between the normal difficulties young people experience, and problems which need professional help, it is important to recognise the value of early intervention for any young person experiencing mental health difficulties. There are a range of services and professionals who specialise in helping and working with young people and their families. Your GP can advise you on any concerns you may have and put you in touch with any other services needed.
What can young people do to help themselves?
Developing an awareness of stress points and responses, which enable young people to take control of potentially damaging issues, can help prevent the build-up of worries which can affect their mental well-being. The following short tips might help:
- Pay attention to lifestyle
Doing too much or too little can affect mental health. A good balance is needed between work and relaxation - Get involved. Having contact with others whose company you enjoy, at school, at home or as a member of a club, helps to develop social interaction
- Keep active. Just as the state of mental health can affect physical health, the reverse is also true
- Talk about it. It is important to have someone to go to with problems and worries, such as friends, teachers or family members
- Keep in touch with friends. Share your worries when possible
- Ask for help. Be aware of problems and seek help if necessary.
SpunOut.ie
provides young people with an accessible, youth-led, youth-friendly support service that is available 24 hours per day all year round. It features over 2,000 quality fact-sheets and articles covering issues such as sexual health, alcohol and drugs, mental health, suicide, eating disorders, bullying, exams, money, work and education. There's an all-Ireland database of over 1,000 searchable support contacts, moderated discussion forums, audio and video resources and 100s of articles written by young people on issues ranging from anti-social behaviour to the environment.
http://www.SpunOut.ie - National Youth Website
Managing your Mental Health
What is Mental Health?
When we hear the term mental health, many of us think of mental illness. Mental health is far more than the absence of mental illness and has to do with many aspects of our lives including:
- How we feel about ourselves
- How we feel about others
- How we are able to meet the demands of life.
How do I manage my mental health?
The most important thing is to develop a healthy lifestyle. The following suggestions may prove helpful.
To enjoy good mental health, it is essential to maintain a realistic but positive view of one self. The way we view ourselves has a direct bearing on what we believe which can effect relationships and our expectations of the world.
Managing your Mental Health - Self Esteem
When we hold ourselves in high self esteem, we can live comfortably with both our strengths and weaknesses because we accept and respect ourselves.
We have the ability to:
- Feel secure
- Trust ourselves and others
- Enjoy life
- Accept credit for what we do
- Feel confident
- Be decisive
- Be assertive
- Communicate effectively
- Respect self and others
Tips for positive self esteem:
- Take time out for yourself, exercise and eat healthily on a daily basis
- Set regular achievable goals by deciding what you want
- Replace negative self talk and self doubt with encouraging and positive messages like – I can, I will, I am able, I will succeed
- Develop positive attitudes
Managing your Mental Health - Diet
Our brain needs a constant flow of energy in the form of glucose to nourish the millions of cells. However, glucose alone cannot sustain us and we need a supply of other ingredients such as vitamins, minerals, essential fats and protein. Some foods can be high in fuel or energy but low in these essential ingredients.
What we eat has a major affect on our general health both physically and mentally. Achieving balance in our diet is important. Where possible eat a variety of freshly prepared nutritious foods. Some people find that their mood effects their appetite, comfort eating when feeling low or bored, or having no appetite when feeling anxious or depressed.
Tips for a healthy diet:
Our brain needs a constant flow of energy in the form of glucose to nourish the millions of cells. However, glucose alone cannot sustain us and we need a supply of other ingredients such as vitamins, minerals, essential fats and protein. Some foods can be high in fuel or energy but low in these essential ingredients.
What we eat has a major affect on our general health both physically and mentally. Achieving balance in our diet is important. Where possible eat a variety of freshly prepared nutritious foods. Some people find that their mood effects their appetite, comfort eating when feeling low or bored, or having no appetite when feeling anxious or depressed.
Tips for a healthy diet:
- Eat a variety of foods – meat, fish, vegetables, fruit
- Eat plenty of carbohydrates for energy – bread, potatoes, rice, pasta
- Restrict fatty and sugary foods – chips, biscuits, chocolate, fizzy drinks
- A regular intake of vitamin B & C can help combat stress. Vitamin B can be found in green leafy vegetables, wholemeal bread and butter. Vitamin C can be found in fresh fruit, orange juice, blackberries.
- A high fibre diet helps to cleanse the system – whole wheat, bran, vegetables.
- Drink plenty of fresh water. Too much tea and coffee over-stimulates the system.
- Try to avoid rushed meals. Sit down, relax and enjoy your meal.
- Remember eating should be a pleasant experience.
Managing your Mental Health - Sleep
We spend approximately one third of our lives asleep. Along with food, water and shelter, sleep is essential for normal functioning. The amount of nightly sleep that we require varies from person to person. Although there is no ‘normal’ length of good night’s sleep for a given age group, sleeping requirements generally decrease with age. Adults sleep on average between 7 to 8 hours each night. The quality of sleep is also important for a person to wake feeling refreshed and rested. The function of sleep is to let the body repair itself both physically and mentally.
Tips to help you sleep:
- Take some gentle outdoor exercise early in the day
- Avoid tea, coffee, nicotine and alcohol for at least 4 – 6 hours before bed
- Have a warm milky drink
- Take a warm bath before bed
- Make sure that the bedroom is quiet and comfortable
- Have a light snack before bedtime
- Listen to some gentle music
- Try getting up and going to bed at the same time every day so that your body has a routine
- Some light reading can help
- Make sure that you are warm
Managing your Mental Health - Communication
Keeping lines of communication open is important – sharing ideas, expressing opinions or just an encouraging smile. Some people feel a little bit shy in certain situations which is quite common. Being able to express your feelings, disappointments and joys is essential to good mental health.
Tips for good communication:
- Adopt a relaxed posture
- Make eye contact and speak slowly
- Try not to become too self conscious
- Listen carefully to what is being said or asked
- If you are not clear, ask the person to repeat the question
- Don’t feel the need to fill silences in conversation
- When making inquiries try some ‘open questions’ (open questions cannot be answered with a simple yes or no)
- If something ‘comes out the wrong way’, say so and correct it
- Humour is a great communications tool
- Some people may find it easier to use the phone
- Remember, silence is o.k. – don’t be afraid of it
- Become involved with a sport or project in your area - having a shared interest is the best way to open conversation.
If you are concerned about your health, relationships or have financial worries, talk to someone you can trust and feel comfortable with – a close friend, a family member or your doctor.
Managing your Mental Health - Relationships
How we feel about ourselves has a direct bearing on how we relate to others. Having healthy, satisfying relationships is important. Some basic ingredients are trust, honesty and respect. These features are mutual and two-way. Friends and family members can be a great source of comfort and support in times of distress. Remember the best way to make friends is to be one.
Managing your Mental Health - Alcohol and Tobacco/Nicotine
Alcohol
Alcohol is widely used in many cultures as a means to relax and enjoy a social occasion, and has become an integral part of modern living but alcohol is not necessary in order to develop social relationships.
The early warning signs of alcohol dependence are important to note. When a person loses control over their drinking, they can often become defensive or secretive about the extent of their problem. The sensitive but honest support of friends and family is essential if alcohol abuse is to be successfully addressed. Alcohol should never be taken with medication. Never drink and drive.
Consult your doctor or pharmacist for advice on the safe use of alcohol.
Smoking
Smoking is harmful to your health. The dangers associated with cigarette smoking are well known, Smoking is known to lead to an increased risk of cancer, heart and lung disease. Other unpleasant effects include discolouring of fingers and teeth; an increase in your pulse and blood pressure; a stale odour on your breath, hair and clothes.
Cigarette smoking can effect the health of other family members especially children (passive smoking).
Addiction to nicotine can make giving up difficult – but it is never too late to try. There is help available from the Department of Health & Children (Smoking Cessation Programme) if you would like to quit.
Managing your Mental Health - Exercise / Relaxation
Exercise
Exercise helps to reduce stress and work off muscle tension. Physical activity is known to stimulate the release of endorphins (a brain chemical) which gives a natural feeling of health and well being. Start gently and build up to a pattern of 20 minutes per day of exercise. A brisk walk can be a good starting point. Taking part in sport also improves your social circle and can be a great way to meet new friends with a common interest.
Relaxation
As life becomes busy and hectic, finding time to relax is difficult. Take at least 20 minutes a day for relaxation. Always plan your time to relax, otherwise it may not happen. Relaxation can be a few moments of quietness or simply enjoying a hobby or interest.
There are many relaxation techniques for you to discover, see which one suits you best.
For more information on Mental Health Promotion contact Cork Mental Health Foundation