Mental health strategies for all

1. Mental health Strategies
Dr. Suresh Kumar Murugesan PhD
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2. About the Presenter
● Dr.Suresh Kumar Murugesan is a passionate Professor, Researcher
and Mental Health Practitioner from Madurai, Tamil Nadu, India
● At present he is Heading the department of Psychology, The
American College, Madurai and Adjunct Professor of School of
Behavioural Sciences and Education at TAU
● He is very keen in learning new research studies in behavioural
Sciences and open to learn.
● His ultimate aim is to make impression in the field of Knowledge
● His area of specializations are Psychometry, Counselling &
Psychotherapy, Positive Psychology, Education Psychology.
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3. Disclaimer
● This presentation is prepared for learning
purpose only and all the images and pictures
used in this presentation are taken from google
image search.
● Due recognition was given to all the material
collected from the various sources.
● Any name or reference is missed kindly bring it to
the notice of the presenter for inclusion.
● Email - sureshkumar800@yahoo.com Thank you
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4. 4
1 Realize their Potential
Physical, Emotional, Cognitive and Behavioural potentials
2
Cope Stress
Have optimal level of coping skills to manage stress in daily life
3
Productive in nature
Work productively in academic, occupational and social settings
4
Do meaningful contribution
Find meaning and purpose in life and contribute to their community
Mental Health
It refers to people who….
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5. 5
Signs of Mental Health Problem
Negativecoping/addiction
Negative Thought
Inabilitytoperformdaily
task
ThinkingSelfHarming
MoodSwings
Anger/ irritability
EatingandSleeping
Forget/Confused
Isolation
Unexplained Pain /Aches
FeelingNumb
LowEnergy
Signs of
Mental
Health
Problem
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6. 6
Mental Health Strategies
Social
Emotional
Physical
Spiritual
Environmental
Behavioural
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Cognitive

7. 7
Jogging
Practice Yoga
Stretching
Cycling
Swimming
Dancing
Eat
healthy
I.Physical
Activities for
Mental Health
30 minutes
Walk
Gardening
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8. 8
II. Behavioural
Behavioural Strategies for Better Mental Health
Active
Always busy with something
1
.
Ambitious
Strongly wants to succeed
3
.
Cautious
Being very careful
5
.
Conscientious
Taking time to do things right
7
.
Creative
Someone who make the things simple and in new
way
9
.
Curious
Always to know new things
2
.
Logical
Using clear and sound reasoning
4
.
Organised
Organise the things at home will work efficiently
6
.
Systematic
Want everything in systematic and perfect
8
.
Precise
Careful and with great attention to detail
10
.
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9. 9
III. Emotional Strategies for better Mental Health
01 04
Open up hurt feelings
Release the emotions that gives
unpleasant experiences
Forgive
People will feel better when they forgive
02 05
Practice positive Emotions
Gratitude, Serenity, Hope, Interest, love,
Pride, Awe, Amusement, Joy, Inspiration
Emotional Awareness
Try to understand the emotions and
record, it will help to
03 06
Laugh
Watch comedy clips, talk, etc
Random act of Kindness
When we kind to others we too get
benefit out of it
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10. 10
IV.Family & Social
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It is important to surround us with
positive people
Surround
Explore more social connection and
try adventure with friends
Explore / Adventure
When possible help others and
volunteer to any social welfare
Help others/ Volunteer
It is very important to open up and talk
your thoughts and feelings to someone
Open up/ Talk
Connect with people helps feel better
Connect/ network
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11. 11
V.Cognitive
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It is one of the most effective cognitive strategies for
better mental health
Visualization
Allow the mind to hold and process more positive
thinking rather than negative
Positive Thinking
Identify and dispute irrational or maladaptive
thought
Cognitive Restructuring
Thought records will help us to identify the root
cause of the mental health problem
Journaling and Thought Record
It is one of the strategy helps to engage our attention
productively
Attention Engagement or Distraction
Fine tuning the mind by rehearsing what we want
Mental Rehearsal
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12. 12
VI. Spiritual
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The mental health benefits of meditation include better focus and concentration, improved
self-awareness and self-esteem, lower levels of stress and anxiety, and fostering kindness
Meditation
Mindfulness as an important element in the treatment of a number of problems, including:
depression, substance abuse, eating disorders, couples’ conflicts, anxiety disorders, and
obsessive-compulsive disorder
Mindfulness
Chanting “om” for 10 minutes can help: reduce stress, anxiety, and depressive symptoms.
improve attention. enhance positive mood
Mantra/ Chanting
Prayer can have a positive impact on recovery from mental illness and also on the well-
being of people without mental illness
Prayers
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13. 13
Aesthetics: Cluttered spaces can create
feelings of overwhelm and anxiety.
01
People: Indirect or inconsistent communication,
conflicts, or unreliable people in the environment
can be very stressful to manage
03
Culture and Values: “It’s important for people to
connect with others that share their culture and
values
04
Sensory: "The lighting, temperature, sounds, smells,
and color palette of an environment are very important
to how comfortable, relaxed, and safe you feel
02
Familiarity: Positive associations in the
environment such as a family photos, or familiar
objects can boost mood and a sense of connection.
05
VII. Environmental
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14. Ways to Optimising
Mental Health

15. Getting physically
active
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16. Eat well
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17. Getting enough sleep
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18. Connecting with others
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19. Staying positive
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20. Talk about thoughts
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21. Helping others
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22. Developing coping skills
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23. Getting professional
help if needed
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24. Talk about feelings
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25. Take a break
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26. Do something good at
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27. Accept who you are
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28. Track gratitude and
achievement with a
journal
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29. Nature walk
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30. Build self-confidence
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31. Be creative
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32. “There is no
greater
agony than
bearing an
untold story
inside of
you.” -Maya
Angelou
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33. Show some love to
someone in your life
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34. Take time to
laugh
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35. Go off the grid
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36. Dance around while
you do your
housework
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37. Breathing Exercise (It cool the brain)
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38. Relax in a warm /oil bath once a week
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39. Has something been bothering you? Let it all
out…on paper
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40. Spend
some time
with a furry
friend
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41. Practice mindfulness by staying "in the present."
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42. Explore your town/city
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43. Organise things at home
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44. Practice forgiveness
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45. Smile
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46. Written
expressions of
gratitude are
linked to
increased
happiness
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47. Do something with friends and family
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48. Try something
outside of your
comfort zone to
make room for
adventure and
excitement in your
life
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49. Take 30 minutes to go for a walk in
nature
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50. Surround yourself with
good people
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51. Volunteer your time and energy to help
someone else
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52. Set realistic goals
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53. Break up the monotony
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54. Avoid alcohol and
other drugs
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55. Get help when you need it
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56. Developing a sense of
meaning and purpose
in life
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57. Find a hobby
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58. Focus on one thing (in the moment)
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59. Open up to someone Yellow
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60. Learn new skills
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61. Give to others
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62. Myths and Facts
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63. Myth: Mental health
problems don't affect
me
Fact: Mental health problems are actually very
common.
● One in five adults experienced a
mental health issue
● One in 10 young people experienced
a period of major depression
● One in 25 lived with a serious mental
illness, such as schizophrenia,
bipolar disorder, or major depression
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64. Myth: Children
don't experience
mental health
problems
Fact: Even very young children may
show early warning signs of mental
health concerns.
● Half of all mental health disorders
show first signs before a person
turns 14 years old
● Unfortunately, less than 20% of
children and adolescents with
diagnosable mental health
problems receive the treatment
they need.
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65. Myth: People with
mental health
problems are violent
and unpredictable
Fact: The vast majority of people with mental
health problems are no more likely to be violent
than anyone else. Most people with mental
illness are not violent and only 3%–5% of
violent acts can be attributed to individuals
living with a serious mental illness.
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66. Myth: There is no hope
for people with mental
health problems. Once a
friend or family member
develops mental health
problems, he or she will
never recover
Fact:
Studies show that people with mental
health problems get better and many
recover completely.
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67. Myth: Therapy and
self-help are a waste
of time. Why bother
when you can just
take a pill?
Fact:
Treatment for mental health problems
varies depending on the individual and
could include medication, therapy, or
both.
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68. Myth:
I can't do anything for a
person with a mental
health problem
Fact: Friends and loved ones can make a big
difference. Only 44% of adults with diagnosable
mental health problems and less than 20% of children
and adolescents receive needed treatment. Friends
and family can be important influences to help
someone get the treatment and services they need
by:
● Reaching out and letting them know you are
available to help
● Helping them access mental health services
● Learning and sharing the facts about mental
health, especially if you hear something that
isn't true
● Treating them with respect, just as you
would anyone else
● Refusing to define them by their diagnosis
or using labels such as "crazy"
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69. Myth:
Prevention doesn't work.
It is impossible to prevent
mental illnesses
Fact: Prevention of mental, emotional, and
behavioral disorders focuses on addressing
known risk factors such as exposure to
trauma that can affect the chances that
children, youth, and young adults will develop
mental health problems. Promoting the social-
emotional well-being of children and youth
leads to:
● Higher overall productivity
● Better educational outcomes
● Lower crime rates
● Stronger economies
● Lower health care costs
● Improved quality of life
● Increased lifespan
● Improved family life
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70. References
1. https://www.mentalhealth.gov/basics/what-is-mental-health
2. https://www.medicalnewstoday.com/articles/154543#early-signs
3. https://www.mentalhealth.org.uk/publications/how-to-mental-health
4. https://www.helpguide.org/articles/mental-health/building-better-mental-health.htm
5. https://www.mhanational.org/31-tips-boost-your-mental-health
6. https://health.usnews.com/health-news/health-wellness/slideshows/11-simple-proven-ways-to-optimize-your-mental-health
7. https://www.healthywomen.org/your-wellness/how-to-optimize-your-living-space-for-health-and-mental-wellness/particle-3
8. https://www.lovemygi.com/11-simple-proven-ways-to-optimize-your-mental-health/
9. https://www.who.int/mental_health/evidence/en/promoting_mhh.pdf
10. https://www.mhanational.org/31-tips-boost-your-mental-health
11. https://uhs.umich.edu/tenthings
12. https://www.helpguide.org/articles/mental-health/building-better-mental-health.htm
13. https://medlineplus.gov/howtoimprovementalhealth.html
14. https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/top-5-strategies-cultivating-your-mental-health
15. https://www.peoplefirstinfo.org.uk/health-and-well-being/mental-health/10-top-tips-for-good-mental-health/
16. https://www.wwmedgroup.com/blog/tips-improve-mental-health/
17. https://www.psychologytoday.com/us/blog/women-s-mental-health-matters/201510/9-ways-you-can-improve-your-mental-health-today
18. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/
19. https://grammar.yourdictionary.com/word-lists/list-of-words-that-describe-behavior.html