Question

(Reading) According to the article "What is Mental Health:" (Links to an external site.) (a) Explain in detail what is mental health. (b) Describe three mental health disorders. (c) Discuss some early warning signs of mental health problems.

2. (Quiz) After completing the ten-question quiz to "Rate Your Risk for Depression,": a) What were your results from the quiz? Do you agree or disagree with the results? Why or why not? b) What can you do to decrease your risk/keep your risk low?

3. (Website) After reading one of the articles on the "Suicide: Prevention, Awareness, and Support" Website: a) What is the name of the specific article you read? b) What did you learn from the article? Provide several specific details. c) How can you apply it to your life?

4. (Video) After watching "What is Mental Health?": a) Explain three things we can do for good mental health? b) How can you apply this to your life? c) Describe the three areas of mental illness.

5. (Video) After watching "Why Do We Sleep?": a) Explain the three popular theories about why we sleep. b) Identify some problems that come from lack of sleep? c) What were some suggestions provided to help you sleep? d) Discuss at least three myths about sleep. e) How can you apply this information on sleep to your life to improve your health?

Answer 1

Question 1

Mental Health

           Mental health is the level of psychological well-being or an absence of mental illness. It is the state of someone who is "functioning at a satisfactory level of emotional and behavioral adjustment".

Many factors contribute to mental health problems, including:

· Biological factors, such as genes or brain chemistry

· Life experiences, such as trauma or abuse

· Family history of mental health problems

There are many strategies that can help to establish and keep good mental health. These can include:

• keeping a positive attitude
• staying physically active
• helping other people
• getting enough sleep
• eating a healthy diet
• asking for professional help with your mental health if you need it
• socializing with people whom you enjoy spending time with
• forming and using effective coping skills to deal with your problems

Mental Health disorders

a) Bipolar Disorder

               Bipolar disorder is a mental illness marked by extreme shifts in mood. Symptoms can include an extremely elevated mood called mania. They can also include episodes of depression. Bipolar disorder is also known as bipolar disease or manic depression.

There are three main symptoms that can occur with bipolar disorder: mania, hypomania, and depression.

While experiencing mania, a person with bipolar disorder may feel an emotional high. They can feel excited, impulsive, euphoric, and full of energy. During manic episodes, they may also engage in behavior such as:

• spending sprees
• unprotected sex
• drug use

Hypomania is generally associated with bipolar II disorder. It’s similar to mania, but it’s not as severe. Hypomania may not result in any trouble at work, school, or in social relationships.

During an episode of depression may experience:

• deep sadness
• hopelessness
• loss of energy
• lack of interest in activities they once enjoyed
• periods of too little or too much sleep
• suicidal thoughts

b) Schizophrenia

                Schizophrenia is a serious mental disorder in which people interpret reality abnormally. Schizophrenia may result in some combination of hallucinations, delusions, and extremely disordered thinking and behavior that impairs daily functioning, and can be disabling.

Symptoms may include:

· Delusions

· Hallucinations

· Disorganized thinking (speech)

· Extremely disorganized or abnormal motor behavior

· Negative symptoms

· Withdrawal from friends and family

· A drop in performance at school

· Trouble sleeping

· Irritability or depressed mood

· Lack of motivation

1. Obsessive-compulsive disorder

                            Obsessive-compulsive disorder (OCD) is an anxiety disorder in which time people have recurring, unwanted thoughts, ideas or sensations (obsessions) that make them feel driven to do something repetitively (compulsions). The repetitive behaviors, such as hand washing, checking on things or cleaning, can significantly interfere with a person’s daily activities and social interactions.

Common obsessive thoughts in OCD include:

·Fear of being contaminated by germs or dirt or contaminating others

·Fear of losing control and harming yourself or others

·Intrusive sexually explicit or violent thoughts and images

·Excessive focus on religious or moral ideas

·Fear of losing or not having things you might need

·Order and symmetry: the idea that everything must line up “just right”

·Superstitions; excessive attention to something considered lucky or unlucky

Common compulsive behaviors in OCD include:

·Excessive double-checking of things, such as locks, appliances, and switches

·Repeatedly checking in on loved ones to make sure they’re safe

·Counting, tapping, repeating certain words, or doing other senseless things to reduce anxiety

·Spending a lot of time washing or cleaning

·Ordering or arranging things “just so”

·Praying excessively or engaging in rituals triggered by religious fear

·Accumulating “junk” such as old newspapers or empty food containers

Early warning Signs of Mental Health Problems

· Eating or sleeping too much or too little

· Pulling away from people and usual activities

· Having low or no energy

· Feeling numb or like nothing matters

· Having unexplained aches and pains

· Feeling helpless or hopeless

· Smoking, drinking, or using drugs more than usual

· Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared

· Yelling or fighting with family and friends

· Experiencing severe mood swings that cause problems in relationships

· Having persistent thoughts and memories you can't get out of your head

· Hearing voices or believing things that are not true

· Thinking of harming yourself or others

· Inability to perform daily tasks like taking care of your kids or getting to work or school

Question 2

In this question it is mentioned to “Rate your Risk for Depression”. From this we can understand that the Result is Fail only in the Quiz. Will agree with the result why because we should accept the failure also.

Steps to reduce the risk for developing Depression includes:

· Have a Psychiatric Evaluation and Psychotherapy, If Needed

                     If you feel overwhelmed by stress or are experiencing symptoms of depression, see a health care provider for a physical exam and mental health evaluation.

· Develop a Strong Social and Spiritual Support System

                    Strong spiritual faith is associated with a reduced risk of depression. Spiritual faith can be found in the context of organized religion, or in something less structured, such as meditation. In a group setting, it can provide the additional benefit of social support.

· Reduce Your Stress

                     A variety of relaxation techniques can help to cope with stressors that may contribute to depression. Examples include meditation, deep breathing, progressive relaxation, yoga, and biofeedback. These techniques help to pay attention to tension in body and release it with exercises that help quiet mind and relax the muscles.

· Exercise Regularly

                    Regular exercise helps to relieve stress and may help prevent or reduce depression. Aerobic exercise and yoga have been found to be particularly beneficial for reducing stress and improving mood. Aerobic exercise can raise the levels of brain chemicals that affect mood, such as endorphins, adrenaline, serotonin and dopamine.

· Decrease Use of Alcohol, Get Treatment for Drug Abuse

                  Alcohol and drugs may contribute to depression. Discontinue the use of such substances.

· Eat Healthfully

                 Eat a healthful diet, that is low in fat, high in fiber, and rich in vitamins and minerals. Specific dietary factors that may be beneficial in depression are the B-complex vitamins (found in whole grains) and omega-3 fatty acids (found in cold-water fish, fish oil, and flax seeds).

· Get Good Sleep

                   Get a reasonable amount of sleep (around 8 hours) nightly. If suffering from insomnia, seek treatment, since chronic insomnia is thought to be a risk factor for depression.

Question 3

Name of the Article regarding the Suicide prevention is:

“Understanding the risk factors, prevention, and what we can do to help”

Article by: Christina Gregory

From the article, suicide or completed suicide is the successful act of intentionally causing one’s own death. Attempted suicide is an attempt to take one’s life that does not end in death, rather self-injury.

Suicide is the 10th leading cause of death worldwide1 and rates of completed suicide are higher in men than women—with men up to four times more likely to kill themselves than women.

Risk factors for suicide include psychiatric disorders, genetics, substance abuse, and family and social situations. Oftentimes, psychiatric factors and substance abuse co-exist. Access to weapons and other methods of suicide also increase risk. Genetics is thought to play a role in risk of suicide—such that a family history of suicide tends to indicate an increased risk of suicide among other family members—accounting for up to 55% of suicidal behaviors. Family history of mental disorders and substance abuse is also a risk factor for suicide.

Cognitive Behavioral Therapy is a common treatment option for individuals suffering from a variety of mental disorders. In this method of psychotherapy, you are taught new ways of dealing with stress and stressful life experiences. In this manner, when thoughts of suicide arise, you can redirect those thoughts and cope with them in a different way than attempting to take your own life.

Antidepressants especially carry a risk of a potential increase in suicidal thoughts and behavior—but this risk might be dependent on age.

Suicide Prevention can be apply in our lives by:

• Strengthen economic supports
• Strengthen access and delivery of suicide care
• Create protective environments
• Teach coping and problem-solving skills
• Identify and support people at risk
• Lessen harms and prevent future risk

Question 4

Three things we can do for good mental health

Ø Tell yourself something positive.

                      Research shows that how you think about yourself can have a powerful effect on how you feel. When we perceive our self and our life negatively, we can end up viewing experiences in a way that confirms that notion. Instead, practice using words that promote feelings of self-worth and personal power. For example, instead of saying, "I'm such a loser. I won't get the job because I tanked in the interview," try, "I didn't do as well in the interview as I would have liked, but that doesn't mean I'm not going to get the job."

Ø Exercise.

                    Your body releases stress-relieving and mood-boosting endorphins before and after you work out, which is why exercise is a powerful antidote to stress, anxiety, and depression. Look for small ways to add activity to your day, like taking the stairs instead of the elevator or going on a short walk. To get the most benefit, aim for at least 30 minutes of exercise daily, and try to do it outdoors. Exposure to sunlight helps your body produce vitamin D, which increases the level of serotonin in the brain. Plus, time in nature is a proven stress reducer.

Ø Open up to someone.

                    Knowing you are valued by others is important for helping you think more positively. Plus, being more trusting can increase your emotional well-being because as you get better at finding the positive aspects in other people, you become better at recognizing your own.

We can apply the below methods in our lives for a good mental health:

1. Get plenty of sleep

2. Eat well

3. Avoid alcohol, smoking and drugs

4. Get plenty of sunlight

5. Manage stress

6. Activity and exercise

7. Do something you enjoy

8. Connect with others and be sociable.

Three areas of Mental Illness:

1. Schizophrenia and Psychotic Disorders

Schizophrenia is a serious brain disorder that is marked by significant changes and disruption in both cognitive and emotional function. Schizophrenia has an effect on the most basic human aspects of life (e.g. language/communication, train of thought, perception of objects, self and others).

The most common symptoms of schizophrenia include:

· Hearing voices

· Hallucinations

· Delusions

· Social withdrawal

· Incoherent speech

· Abnormal reasoning

1. Eating Disorders

Eating disorders are serious, chronic conditions that can be life-threatening, if left untreated. These conditions typically take root during the adolescent years and primarily affect females.

While there are variations in the expression, symptoms, and course of eating disorders, the common thread is that they all involve obsessive and sometimes distressing thoughts and behaviors, including:

· Reduction of food intake

· Overeating

· Feelings of depression or distress

· Concern of weight, body shape, poor self-image

At the onset, these disorders begin with the person eating smaller or larger portions than usual. However, over time, urges to decrease or increase the amount of food eaten take hold, and the illness escalates. The three most common types of eating disorders are:

· Anorexia Nervosa – self-starvation

· Bulimia Nervosa – binge eating followed by purging, fasting or excessive exercise

· Binge Eating Disorder – episodes of uncontrolled eating, without the abuse of laxatives or vomiting, associated bulimia

1. Anxiety Disorders

Anxiety disorders affect approximately 40 million adults age 18 years and older each year.

Anxiety disorders are a form of mental illness that causes people to experience distressing and frequent bouts of fear and apprehension. Many will experience these feelings when periodically doing things like public speaking or a job interview. Those with anxiety disorders experience these feelings frequently, and for an extended period — six months or more.

If not treated, these symptoms can worsen and increase, including:

· Panic attacks

· Physical symptoms such as pain, nausea and headaches

· Nightmares

· Obsessive thoughts

· Fear of leaving the house

Question 5

                Sleep is an important part of your daily routine—you spend about one-third of your time doing it. In fact, your brain and body stay remarkably active while you sleep.

Three Theories of Sleeping

I. Inactivity Theory

                    One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory, suggests that inactivity at night is an adaptation that served a survival function by keeping organisms out of harm's way at times when they would be particularly vulnerable.

II. Energy Conservation Theory

                The energy conservation theory suggests that the primary function of sleep is to reduce an individual's energy demand and expenditure during part of the day or night, especially at times when it is least efficient to search for food.

III. Restorative Theory

                 The restorative theory of sleep is the most accepted explanation for why we sleep. It suggests that sleep restores tissue and prepares our bodies for the next day. This may involve clearing accumulated neurotransmitters from our brain as well as other tissue repairs that occur throughout our bodies

The main symptom of ongoing sleep loss is excessive daytime sleepiness, but other symptoms include:

· yawning.

· moodiness.

· fatigue.

· irritability.

· depressed mood.

· difficulty learning new concepts.

· forgetfulness.

· inability to concentrate or a "fuzzy" head.

Suggestions for good sleep

Ø Lower the Room Temperature

Ø Use the 4-7-8 Breathing Method

Ø Get on a Schedule

Ø Experience Both Daylight and Darkness

Ø Practice Yoga, Meditation and Mindfulness

Ø Do Not Look at Your Clock

Ø Avoid Naps During the Day

Ø Listen to Relaxing Music

Ø Exercise During The Day

Ø Get Comfortable

Ø Turn Off All Electronics

Ø Try Aromatherapy

Ø Limit Caffeine and Drink a Soothing Beverage

Ø Adjust Your Sleep Position

Ø Read Something

Ø Focus on Trying to Stay Awake

Ø Visualize Things That Make You Happy

Ø Try Sleep-Enhancing Supplements

Mynths about sleep

1. Snoring is a common problem, especially among men, but it isn’t harmful.

                 Although snoring may be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. Snoring on a frequent or regular basis has been directly associated with hypertension. Obesity and a large neck can contribute to sleep apnea.

1. Insomnia is characterized by difficulty falling asleep.

             Difficulty falling asleep is but one of four symptoms generally associated with insomnia. The others include waking up too early and not being able to fall back asleep, frequent awakenings, and waking up feeling unrefreshed. Insomnia can be a symptom of a sleep disorder or other medical or psychological/psychiatric problem, and can often be treated.

1. Daytime sleepiness always means a person isn't getting enough sleep.

                 Excessive daytime sleepiness is a condition in which an individual feels very drowsy during the day and has an urge to fall asleep when he/she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea. Daytime sleepiness can be dangerous and puts a person at risk for drowsy driving, injury, and illness and can impair mental abilities, emotions, and performance.

From the above information follow the given below steps to regarding sleep to improve the health includes:

v Try to go to sleep and get up at the same time every day.

v Avoid sleeping in—even on weekends.

v Be smart about napping.

v Fight after-dinner drowsiness.

v Expose yourself to bright sunlight in the morning.

v Spend more time outside during daylight.

1. Learn ways to get back to sleep
2. Improve your sleep environment