Today, the role of teachers is expanding to include more duties and responsibilities than ever before, including building emotionally strong and healthy students. However, society often neglects to address or even discuss the mental and emotional well-being of teachers themselves. This neglect has led to two major issues – teacher burn-out and a lack of skilled teachers available as a result.

1. SHEILA MARIA G. MORADA, R.N.
Focal Person, Mental Health
DepEd Sorsogon

4. A B C D E F G H I J K
l r u d r l u u r d l
L M N O P Q R S T U V
r l l d r u u r l r d
W X Y Z
u l l d

6. Friendly reminder:
o Improved Mood
o Lower Blood Pressure
o Reduced Stress
o Stronger Immune System
o Better relationships
o Pain Relief
o Longer Life

7. Dear Teachers,
NOBLEST PROFESSION
UNSELFISH
honorable profession
silent Frontliner
UNSUNG HEROES OF ALL TIMES

8. ✓Realize their full potential
✓Cope with the pressures of life
✓Work productively
✓Have positive relationships
✓Make good choices

9. FACTORS AFFECTING OUR MENTAL HEALTH

10. Statistics of Mental Health in the Philippines
1 in every 5 Filipinos have some sort of Mental Health
Problems
3.3 Million Filipinos are diagnosed with depression
3.1 Million Filipinos are diagnosed with anxiety
2,558 Filipinos take their lives yearly.

11. STUDY SHOWS:
• 75% of all education staff have faced physical or mental health issues because
of their workload and 53% considered leaving as a result.
• Almost 1 out of 5 (19%) said they had experienced panic attacks
• Over half (56%) had suffered from insomnia and difficulties sleeping.
• Over a third (41%) had experienced difficulty concentrating
• Nearly half (47%) said their personal relationships had suffered.
• Over a quarter (28%) they had been forced to take some time off work
• Of these, half (52%) had been off more than a month during the academic year.
YOUGOV(2017)

12. WHAT IS STRESS?
- is a person’s total response to a perceived threat or
challenge to one’s well being and ability to cope . . .
- is normal. It is our response to our daily life.

13. BUT YOU KNOW WHAT?
It’s Okey.
• Our brains and bodies naturally react to stressful situation to tell
us that something is not good, and we need to be alert.
• Our natural reactions to stress are necessary for us to understand
that the situation is not normal.
• Our natural reactions to stress also help us get back to a state of
normalcy once the situation is over.
• It’s just that sometimes, our natural reactions becomes too much
when the situation is too overwhelming. – posttraumatic stress.
DOHro5

14. COMMON STRESSORS FOR TEACHERS
• Marking Workload
• Inspection Regime
• Pressure from Parents
• Changing Education Policy
• Behavior Management
• Planning Lessons

15. STRESS RELATED ILLNESSES
Acne Insomia Alcoholism
Cancer Asthma Infertility
Eating Disorder Weight gain/Obesity
Gastric Ulcer Hair loss Dwarfism
Migrain Heart Disaese Hypertension
Sexual Problem

16. Managing Stress . . .

19. MANAGING SELF CARE

20. 1. Be informed

21. 2. Talk about your feelings

22. 3. Keep active

23. 4. Eat Well

24. Vitamin C and A – boost immune system
Vitamins B – Energy production, protecting heart and brain health.
Vitamin E – Prevents disorders of nervous/circulatory system
Curcumin – a compound with antioxidant and anti inflammatory
properties that may alleviate anxiety symptoms
Omega 3 fatty acids – anxiety relief by promoting brain health
Flavonols – stress reducing anti oxidants and ability to increase
serotonin levels.
Prebiotics – positive effect on brain health and anxiety levels
Essentials Amino Acids – produce the neurotransmitters dopamine and
serotonin.

25. 5. Have enough sleep

26. 6. Drink Sensibly

27. 7. Stay connected

28. 8. Ask for help

29. 9.Take a break and do something that
you are good at.

30. 10. Care for others

31. 11. Get a daily dose of Sunlight ,
fresh air and nature as you can

32. 12. Accept who you are

34. QIGONG
(Chee-gong) is an ancient Chinese exercise and healing
technique that involves meditation, controlled breathing
and movement exercises.

35. QIGONG EXERCISES
❖DEEP BREATHING
Inhale slowly fill the chest and abdomen with an air
Exhale slowly expel the last trace of air from body.
❖WARM UP
Relax body let go completely
Sway body with hands freely flowing in the air
One hand touches your back, other one touches your hip

36. QIGONG EXERCISES
❖TWO HANDS UPHOLDING THE SKY
Lace hands
Bring to chest level
Palms down
Push down slowly
Stretch to bring hands above the head
Slowly moves hand down drawing a full circle
Push down slowly

37. QIGONG EXERCISES
❖PULLING THE BOW
Ready in horse stance
Bend knees slightly
Raise hands to chest level
Fist facing the chest
Extend one hand outward fully
Raise 2 fingers & focus on fingers
Bring hands back to chest position
Bring hands down
Repeat the routine on the other side

38. QIGONG EXERCISES
❖CRANE SPREADING IT’S WINGS
Ready in upright position
Feet shoulder distance apart
Bring hand to chest level
Rotate one hand outward
Palm away from the body
Move arm above head, other hand moving down
Palm faces sky
Bring arm down drawing half circle
Repeat on the other side

39. QIGONG EXERCISES
❖LOOKING BACKWARD
Ready in upright position
Raise hands to chest position palms facing down
Slightly turn head to right side @ 45 degrees when exhaling
Return to ready position
Repeat on the other side

40. QIGONG EXERCISES
❖LEFT AND RIGHT SWING
Ready in horse stance
Slightly bend your knees
Head bowed
Swing body fully to the other side
Repeat on the other side

41. QIGONG EXERCISES
❖DIAGONAL KNOCK
Ready in horse stance
Make fist out diagonally
Palms facing sky
Bring fist back to chest
Raise both hands above head
Move both hands down drawing a full circle
Repeat on the other side

42. QIGONG EXERCISES
❖TOE AND HEEL BOUNCE
Swing arms slightly to front
Swing arms towards back raising both heels
Swing arms to front lowering heels
Repeat this slow movement (3x)
Bounce heel up and down quickly & forcefully
(perform this fast movement 7 times)
❖DEEP BREATHING (cooling down)

43. Take aways
❑Mental Health starts with the ability to care for the self.
❑Self-care is personal responsibility!
❑It is not an entitlement-don’t look for work life balance in our
agency. You have to work it out for yourself!
❑Take care of yourself, so you can take care of the people who
matters you to the most!

44. Directory of Crisis Hotline
➢National Center for Mental Health – Crisis Hotline
0917-889-8727/989-8727
0917-899-USAP/980-USAP
➢Natasha Goulbourn Foundation (NGF) – Emergency 24/7
0917-558-HOPE (4673)
(02) 804 – HOPE (4673)
2911 – (Globe and TM Subscriber
➢DOH ROV “Kumusta ka? Tara Usap Tayo” hotline
483-5656/5659 local 319
➢Provincial Health Office- Sorsogon
0908-983-33-29
➢DepEd Mental Health Focal Person
0951 770 6525
➢MentalHealthPh.com

45. LIFE MAY BE HARD
Don’t stop and scream at the pebble that made you fall
If you can’t get up, at least crawl.
You gotta move forward
And never be cornered
By the thoughts that created in invisible border.
Life is hard.
Life may leave some scars,
But never be afraid
Of what lies ahead
You can get through,
You just need some faith.
And the belief that everything works out for the best.

46. LIFE MAY BE HARD
When life gets you down, you gotta bounce back up.
No matter how hard, you have to get up.
Life maybe hard,
But it can also be fun.
Explore different paths
And hold up your flag.
The flag is the symbol that you’ve made it far.
EVERY DAY IS A BLESSING
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