Lifestyle plan for positive mental health Aimed at: adolescents with risk mental pathology in situations of depression, low self-esteem, anxiety and self-harm. Objective: To develop personological skills that promote well-being, by carrying out healthy habits that allow them to learn and use strategies for self-control and emotional self-regulation.

1. Plan de estilo de vida para una salud mental positiva
• Basado en al menos una de las video conferencias de la semana 1 o 2 e incluye
más de un componente de salud mental positiva.
• 200 - 300 palabras de longitud.
• Alcanzable y fácil de seguir, utilizando recursos que están fácilmente disponibles
en la comunidad.
• Algunas ideas para comenzar: su plan podría incluir lo siguiente:
o Ejercicio, dieta
o Identificación de fortalezas (temas de la semana 2)
o Mejorar las relaciones sociales
o Participando en la comunidad
o Cuidar a los demás (temas de la semana 1)
o También puede usar algunos de los ejercicios de las conferencias de salud
mental positiva o "8 pasos para la felicidad" en la semana 1.
o ¡sé creativo y trata de hacer de este un ejercicio divertido!
• Criterios de revisión
o Identifique claramente los cambios de estilo de vida que se iniciarán y su
relación con la salud mental positiva.
o Identifique claramente al menos una de las video conferencias de la
semana 1 o 2 en las que se basa el plan.
o Explique cómo se debe llevar a cabo el plan y qué evidencia se requiere
para demostrar que se logra el plan.
o Consulte los recursos en la comunidad o en línea, a los que las personas
pueden acceder fácilmente.

2. Lifestyle plan for positive mental health
Aimed at: adolescents with risk mental pathology in situations of depression, low self-esteem, anxiety and self-harm.
Objective: To develop personological skills that promote well-being, by carrying out healthy habits that allow them to learn and use strategies
for self-control and emotional self-regulation.
Social relations and self-care
Analytical psychotherapy
(mentalization)
It starts with short and simple
exercises that promote self-
knowledge
Week # 1: Self-
knowledge
Creative writing: List your strengths
and strengths, recognize skills that
you can improve. Your list should
have more positive than negative
elements
Practice kindness: Perform a
disinterested activity or gesture
by someone who needs it. Don't
expect anything in return!
Take a walk: Go to the beach,
park or shopping center with a
friend looking for someone you
trust. It is not necessary to talk
about everything, it is enough
with the company in silence.
Look in the mirror: Recognize
your body, accept yourself
physically. It is basic to define
your identity!
List your habits: Make a
schedule and agenda, organize
your time and propose simple
activities that you can do during
the day.

3. Relaxation and self-care
Cognitive behavioral therapy
(CBT)
It starts with short and
simple exercises that
promote self-acceptance
Week # 2: I accept
myself!
Creative Writing: Let's start a personal
journal! Write positive ideas of goals
and objectives to seek to do! Let off
steam
Play a sport: Try to get out of the
routine, spend 30min two days a
week to do active exercise. Find
company to motivate you!
Healthy diet: Start by improving
your diet by eating more fruits
and vegetables. Prepare yourself
a healthy dessert and share it
with a friend!
Look in the mirror: Repeat I am
called .... I am ... (describe
yourself physically) and I have
these strengths and virtues
Relaxation exercises: Let's start
with breathing exercises. Find
videos and practice! Connect
your mind and body!

4. Social relations and relaxation
Cognitive behavioral therapy
(CBT)
It begins with short and
simple exercises that promote
self-esteem and worth
Week # 3: I am
important!
Collage of photos or images: Carry out a
creative activity that gathers happy and
important moments. Have fun!
Practice kindness: Perform a
disinterested activity or gesture
by someone who needs it. Don't
expect anything in return!
Take a walk: Go to the beach, park
or shopping center with a friend
looking for someone you trust.
Highlight a fortress: Do an
activity that connects you with
you, such as singing, dancing,
playing an instrument.
Relaxation exercises: Let's start
with the Mindfulness exercises.
Find videos and practice!
Connect your attention to the
here and now!

5. Self-care
Analytical psychotherapy
(mentalization)
It begins with short and simple
exercises that promote self-
esteem and worth
Week # 4: I can!
Creative Writing: Write a letter of
thanks and forgiveness to yourself,
or whoever you consider. It is a
way of expressing discomfort, it
does not have to be public.
Continue with physical
exercise: Choose a sport
activity and do it 3 times a
week for about 30
minutes. It will make you
feel great!
Healthy diet: Consider your
diet, consume fruits,
vegetables and nuts. You are
what you eat! do it 3 times a
week about 30 minutes. It
will make you feel great!
Look in the mirror: Repeat I can .... (positive
things) because I am important and capable
Maintain relationship exercises: Choose Yoga
or mindfullnes. Don't stop practicing
Make a banner or poster: Choose a
phrase of personal improvement or
a photo that inspires you, represent
it on a poster and leave it visible in
your room. Be creative it will be a
gift for you!

6. Lifestyle plan explains how the proposed lifestyle change/s are related to positive
mental health:
• Well-being is emotional and social, as a person you have resources that you can
activate to benefit your mental health. It is important that, as a teenager, you
consider mental health to be the balance between emotional well-being, social
relationships, and a healthy lifestyle, such as following a proper diet, exercising,
and sleeping properly.
• The symptoms of anxiety and depression are more bearable and can be overcome
if you put the proposed activities into practice and do the breathing exercises.
• Self-knowledge, self-esteem and connection with the body itself are valuable
resources that can help you cope with stressful situations.
Lifestyle plan clearly identifies at least one of the video lectures from Week 1 or 2
which the plan is based on:
Basically, it offers a list of Exercise, yoga and mental health, nutrition, relaxation,
mindfulness. And suggestions based on positive psychology.
https://positivepsychology.com/perma-model/#seligman-perma-model
Lifestyle plan explains how the plan is to be carried out and what evidence is
required to demonstrate the plan is achieved.
The activities it offers will be carried out autonomously and personally, two or three days
a week in order to establish self-care habits, promoting well-being in adolescents who
show low self-esteem, anxiety or depression.
Lifestyle plan refers to resources in the community or online that are easily
accessible for people to use.
It is information that can be found on YouTube or on these links:
https://www.thoracic.org/members/assemblies/assemblies/srn/questionaires/isi.php
https://drewramseymd.com/books-publications/
https://www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines

7. https://www.totalwellbeingdiet.com/au/
https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-
three-exercises/
http://www.freemindfulness.org/download
Plan should be 200 - 300 words in length.
• Week # 1: Self-knowledge
• Creative writing: List your strengths and strengths, recognize skills that
you can improve. Your list should have more positive than negative
elements
• Practice kindness: Perform a disinterested activity or gesture by
someone who needs it. Don't expect anything in return!
• Take a walk: Go to the beach, park or shopping center with a friend
looking for someone you trust. It is not necessary to talk about
everything; it is enough with the company in silence.
• Look in the mirror: Recognize your body, accept yourself physically. It
is basic to define your identity!
• List your habits: Make a schedule and agenda, organize your time and
propose simple activities that you can do during the day.
• Week # 2: I accept myself!
• Creative Writing: Let's start a personal journal! Write positive ideas of
goals and objectives to seek to do! Let off steam
• Play a sport: Try to get out of the routine, spend 30min two days a week
to do active exercise. Find company to motivate you!
• Healthy diet: Start by improving your diet by eating more fruits and
vegetables. Prepare yourself a healthy dessert and share it with a friend!
• Look in the mirror: Repeat I am called .... I am ... (describe yourself
physically) and I have these strengths and virtues

8. • Relaxation exercises: Let's start with breathing exercises. Find videos
and practice! Connect your mind and body!
• Week # 3: I am important!
• Collage of photos or images: Carry out a creative activity that gathers
happy and important moments. Have fun!
• Practice kindness: Perform a disinterested activity or gesture by
someone who needs it. Don't expect anything in return!
• Take a walk: Go to the beach, park or shopping center with a friend
looking for someone you trust.
• Highlight a fortress: Do an activity that connects you with you, such as
singing, dancing, playing an instrument.
• Relaxation exercises: Let's start with the Mindfulness exercises. Find
videos and practice! Connect your attention to the here and now!
• Week # 4: I can!
• Creative Writing: Write a letter of thanks and forgiveness to yourself,
or whoever you consider. It is a way of expressing discomfort, it does not
have to be public.
• Continue with physical exercise: Choose a sport activity and do it 3
times a week for about 30 minutes. It will make you feel great!
• Healthy diet: Consider your diet, consume fruits, vegetables and nuts.
You are what you eat! do it 3 times a week about 30 minutes. It will
make you feel great!
• Look in the mirror: Repeat I can .... (positive things) because I am
important and capable Maintain relationship exercises: Choose Yoga
or mindfulness. Don't stop practicing
• Make a banner or poster: Choose a phrase of personal improvement or
a photo that inspires you, represent it on a poster and leave it visible in
your room. Be creative it will be a gift for you!