MENTAL WELL-BEING OF TEACHERS MATH INSET 2023.pptx

Effective Strategies, Techniques and
Coping Mechanisms for Managing
General Mental Wellbeing of Teachers
(MATH INSET)
JULIENNE ROSE P. SABALLA, RGC
Guidance Coordinator III

BJECTIVES:
• Define mental well-being.
• Enumerate the different techniques, coping strategies
in managing mental well-being.
• Apply any of the techniques or coping strategies in
managing mental well-being.

The Five-Second Game
I. PRIMING ACTIVITY

Questions will be flashed; answer right away.
After five seconds, answers will be shown.
Check the answer if it is RIGHT or WRONG .
Get the total number of correct answers.
GOOD LUCK!

Sa logo ng Google,
anong kulay ang
letrang “L”?
CREATIVE SYSTEM IN HUMAN RESOURCE DEVELOPMENT: INSIDE THE CIRCLE

green

Ano ang nasa
gitna ng logo ng
Globe?

kamay o hand

Ilang isda ang
nasa logo ng
555 Sardines?

2

Ilan ang pilik-
mata ni
Sponge Bob?

6

Ilan lahat ang
daliri
ni Jollibee?

8

For you,
what are the
most
important
dimensions
of well-
being?

Defining Mental Wellbeing
•Mental wellbeing is how we respond to
life’s ups and downs. In this simple
mental wellbeing definition lies deeper
meaning and implication for our lives. It
includes how a person thinks, handles
emotion (emotional wellness), and acts.

What Mental Wellbeing is
NOT
•The absence of mental illness
•The lack of problems,
challenges, and adversity

Mental Well-
being
• Self-acceptance
• Sense of self as part of something greater
• Sense of self as independent rather than dependent on others for identity or
happiness
• Knowing and using our unique character strengths
• Accurate perception of reality, knowing that we can’t mind-read and that our
thoughts aren’t always true
• Desire for continued growth
• Thriving in the face of adversity (emotional resilience)
• Having and pursuing interests
• Knowing and remaining true to values
• Maintaining emotionally healthy relationships
• Optimism (hope—the mindset that things can improve)
• Happiness that comes from within rather than being dependent on external
conditions
• Determination
• Action (in contrast to a passive mindset and lifestyle, waiting for things to get
better)
•

Grit
• People who develop and experience wellbeing also have what
psychological researcher, Angela Duckworth, calls grit. Grit is
comprised of passions and perseverance and means showing
up for life. It’s a never-give-up attitude. Grit doesn’t mean never
failing, for failure is part of success and life itself. Grit means
getting back up when you fall.
• Together, all of this defines mental wellbeing. It’s purposely
moving ever forward with determination and direction.

Examples of Mental Well-being
• The man who loses his job and uses his love of learning to take
some classes to start a new career path that better matches his
passions
• The woman who makes it a point to attend or visit concerts,
plays, and museums because she feels joy and inspiration when
she does
• The teen athlete who is cut from a team so, with determination
and grit, trains hard to make the team next season
• The woman who once experienced a period of homelessness
and now gives back by volunteering in the organizations that
helped her in the past
• The man whose wife had an affair lets go of bitterness and
resentment by forgiving her and divorcing her civilly and then
moves on with his life
• The human being with anxiety and depression who gets out of
bed every single day, creates a goal for the day, and takes small
steps toward it and acknowledging the bravery and progress at

The components of mental wellbeing are within reach of everyone,
and it has nothing at all to do with the presence or absence of illness.
• Someone living with a mental illness can achieve mental
wellbeing; likewise, someone who has neither mental nor
physical illnesses could have a poor state of mental wellbeing.
• Mental wellbeing and all that it encompasses are vital life
components in their own right. They’re not something that exists
as solely the absence of problems. Happily, they’re also not
something that occurs by luck or chance or that we either have
or lack and can’t change.

Mental health and
wellbeing are traits
and skills that we
continually develop
and hone as we live
a tumultuous and
quality life.

Effective Strategies, Techniques and
Coping Mechanisms on Managing
Wellbeing

In the changing times
that we have, what for
you is self-care?

How do you
practice
self-care?

Why is it so hard to
practice self care?

What is the symbol of your favorite coping mechanism for
wellbeing?

How do you
plan for your
wellbeing
strategy?

With the busy schedule that you have as TEACHERS how do
you recalibrate your self-care for a renewed wellbeing?
Start off small to rediscover
that magic groove. When we
want to get back into
something it can be tempting
to jump right back in and try
to do too much. ...
1
Know that you are doing the
best you can. ...
2
Embrace the Power of
Reflection and Gratitude.
3

DECLUTTERING
Tidying up can help you
de-stress, gain a sense of
control, and improve your
state of mind in numerous
ways.

We’re living in a time
when many of us feel
overloaded with stress.
Yet many of us don’t
realize how our personal
habits may be contributing
to our angst and anxiety.

Lifestyle Management
Lifestyle
1. Nutrition
2. Physical Activity
3. Restorative sleep
4. Healthy Behaviors
5. Stress Management
6. Social Connectedness

Healthy
Behaviors
• Quiet your mind. Try meditation
• Set realistic goals.
• Break up the monotony
• Avoid alcohol and other drugs
• PRAYER

Stress Management Tips
1. Understand your
Stress Triggers

1. Understand your
Stress Triggers
2. Get Adequate Sleep

1. Understand your
Stress Triggers
3. Eat Healthy

1. Understand your Stress Triggers
3. Eat Healthy
4. Move and Exercise

1. Understand your Stress Triggers
3. Eat Healthy
4. Move and Exercise
5. Seek social support

7. SMILE!

8. Be grateful!

Social
Connectedness
• Value yourself.
• Surround yourself with good
people. Look for a mentor.
• Give yourself. Volunteer your
time and energy to help
someone.
• GET HELP WHEN YOU NEED IT!

Skin Care is one of your best Investments

Recap Self Care and Wellbeing
1. Nutrition
2. Physical Activity
3. Restorative sleep
4. Healthy Behaviors
5. Stress Management
6. Social Connectedness
7. Skin Care

Mindfulness Intentionally living with
awareness in the present
moment.
Without judging or rejecting the
moment.
Without attachment to the
moment.
M i n d f u l n e ss
i s a w a y o f l i v i n g a w a k e ,
w i t h e y e s w i d e o p e n .

Guided Self Reflection
List down 10 Things
that you are grateful
about your life.
Write a short letter
to yourself.

“Promise me you’ll always
remember: You’re braver than you
believe, stronger than you seem,
and smarter than you think.”
Christopher Robin from Winnie the Pooh.

References:
• Slide presentation of Dimalanta, Francis Xavier M. Self-Care and Wellbeing,
PGCA Midyear Convention, 2022
• Slide presentation of Sison, Antonio MD., Coming Together: For
Recalibrated Self Care and Renewed Well Being, PGCA Midyear
Convention,2022
• Slide presentation of Poligrates, John Lyric. Stress Management
• https://www.goodhousekeeping.com/life/a39739060/mental-health-
quotes/
• https://www.healthyplace.com/self-help/self-help-information/what-
mental-wellbeing-definition-and-examples
• https://uhs.umich.edu/tenthings

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