The document provides information on healthy living and its connection to mental health. It discusses the benefits of healthy eating, physical activity, sleep, and managing emotions. Healthy eating is said to nourish the body and brain, lowering risks of mental illness. Physical activity can improve mood, self-esteem and provide social support. Teens need 9-11 hours of sleep for focus and memory. Suggestions are given for managing emotions, including being aware of feelings, understanding others, and responding assertively to situations rather than passively or aggressively. Managing emotions through smiling, breathing exercises and reframing angry thoughts is recommended.

2. LESSON 1: HEALTHY LIVING
AND MENTAL HEALTH
LESSON 2: EMOTIONAL
INTELLIGENCE

3. LESSON 1:HEALTHY LIVING
AND MENTAL HEALTH
• HEALTHY EATING:
Healthy eating nourishes the body, including the
brain, and supports mental health through:
 Improved overall health and vitality
 Increased ability to concentrate
 Reduced irritability and mood swings
 Lowered risk of mental illness

4. • There is some evidence that healthy
eating may be a factor in lowered risk
of depression and improved ability to
deal with stress and anxiety (Healthy
U Alberta, 2009).

5. PHYSICAL ACTIVITY:
• Physical activity can make you feel good
physically and build confidence. Evidence
suggests that physical activity may contribute
to improved mood and increased self-esteem,
self-confidence and sense of control (UK Dept
of Health, 2004; Fox, 1999).

6. SOME TYPES OF PHYSICAL ACTIVITY MAY PROVIDE AN
OPPORTUNITY TO CONNECT WITH OTHERS AND DEVELOP
SUPPORTIVE RELATIONSHIPS. GETTING PHYSICALLY ACTIVE
MAY (CSEP, 2011):
 Make you feel better physically and feel better about
yourself.
 Improve your mood.
 Improve self-esteem
 Reduce physical reactions to stress.
 Help you sleep better.
 Give you more energy.

7. Physical activity may be effective in preventing or reducing
symptoms associated with anxiety and depression. How physical
activity improves mood and relieves anxiety is not yet clear. Some
theories propose that physical activity (UK Dept. of Health, 2004;
Fox, 1999):
 Increases body temperature, thus relaxing muscle tension.
 Releases feel-good chemicals that improve mood.
 Offers a “time-out” from worries and depressing thoughts.
 Increases self-confidence, feeling of competence and a sense of
mastery.
 Provides a sense of belonging and mutual support when
participating with others.

8. SLEEP:
Most teens need 9-11 hours of sleep every night. Problems from not being
fully rested include:
 Irritability
 Difficulty concentrating and learning
 Don’t move information from short-term to long-term memory as
well
 Falling asleep in class
 Mood swings and behavior problems
 More accident prone
 More prone to depression

9. SUGGESTIONS FOR GETTING A GOOD NIGHT
SLEEP:
 Stay away from stimulants like caffeine in the evening, including
chocolate, colas, and other caffeinated beverages. These delay sleep and
increase night waking.
 Do not go to bed hungry, have a light snack.
 Turn off any TV’s, computers, or mobile phones, or just do not have
electronics in the bedroom.
 Disengage from any stimulating activities like exercise, computer
games or talking on the phone for at least 30 minutes prior to bedtime.
Reading is much more relaxing and may help you fall asleep.

10.  Taking a warm bath or shower helps prepare
the body for sleep.
 If you are not feeling rested and functioning at
your best most days, talk to your parents. You
may need to speak to a doctor if you are having
problems sleeping in spite of trying the above
tips.
 Try a cup of hot milk.

11. LESSON 2:EMOTIONAL INTELLIGENCE
•What Is
Emotional
Intelligence?

12. • Emotional intelligence is the ability to
understand, use, and manage our emotions.
• Emotional intelligence is sometimes called EQ
(or EI) for short. Just as a high IQ can predict top
test scores, a high EQ can predict success in
social and emotional situations. EQ helps us
build strong relationships, make good decisions,
and deal with difficult situations.

13. EMOTIONAL INTELLIGENCE IS A COMBINATION OF
SEVERAL DIFFERENT SKILLS:
• Being Aware of Your Emotions
Most people feel many different emotions throughout the
day. Some feelings (like surprise) last just a few seconds.
Others may stay longer, creating a mood like happiness or
sadness. Being able to notice and accurately label these
everyday feelings is the most basic of all the EQ skills.

14. •Understanding How Others Feel and
Why
People are naturally designed to try to
understand others. Part of EQ is being
able to imagine how other people
might feel in certain situations. It is also
about understanding why they feel the
way they do.

15. • Managing Emotional Reactions
We all get angry. We all have
disappointments. Often it's important to
express how you feel. But managing your
reaction means knowing when, where, and
how to express yourself.

16. • Choosing Your Mood
Part of managing emotions is choosing our
moods. Moods are emotional states that last a
bit. We have the power to decide what mood
is right for a situation, and then to get into that
mood.

17. DEALING WITH
POSITIVE AND
NEGATIVE EMOTIONS

18. Let’s Analyze Geneva Story:
Geneva has been standing in line for over two hours to
buy a concert ticket. The rule is, one person, one
ticket. Her feet are killing her and she knows she is in
trouble with her mom, who is expected her home by
now. But there are only five people left in front of her
and she is sure she will get a ticket. Out of nowhere,
two girls from school walk up, make a big deal about
meeting up with their friend who just happens to be
standing in front of Geneva, and take places in line in
front of her.

19. PROCESSING QUESTIONS:
1.What do you think Geneva should do?
2. How will Geneva feel? How will the
girls feel?
3. What will be the worst possible
outcome?

20. TYPES OF RESPONSE
Passive response:
Behaving passively means not expressing
your own needs and feelings, or
expressing them so weakly that they will
not be addressed.

21.  If Geneva behaves passively, by standing in line and not
saying anything, she will probably feel angry with the girls
and herself. If the ticket office runs out of tickets before she
gets to the head of the line, she will be furious and might
blow up at the girls after it's too late to change the
situation.
 A passive response is not usually in your best interest,
because it allows other people to violate your rights. Yet
there are times when being passive are the most
appropriate response. It is important to assess whether a
situation is dangerous and choose the response most likely
to keep you safe.

22. DEALING WITH POSITIVE AND
NEGATIVE EMOTIONS
TYPES OF RESPONSE
Passive response:
Behaving passively means not expressing your own needs and feelings, or
expressing them so weakly that they will not be addressed.
 If Geneva behaves passively, by standing in line and not saying anything, she
will probably feel angry with the girls and herself. If the ticket office runs out of
tickets before she gets to the head of the line, she will be furious and might
blow up at the girls after it's too late to change the situation.
 A passive response is not usually in your best interest, because it allows
other people to violate your rights. Yet there are times when being passive are
the most appropriate response. It is important to assess whether a situation is
dangerous and choose the response most likely to keep you safe.

23. AGGRESSIVE RESPONSE:
Behaving aggressively is asking for
what you want or saying how you feel in
a threatening, sarcastic or humiliating
way that may offend the other person(s).

24.  If Geneva calls the girls names or threatens
them, she may feel strong for a moment, but
there is no guarantee she will get the girls to
leave. More importantly, the girls and their
friend may also respond aggressively, through a
verbal or physical attack on Geneva.
 An aggressive response is never in your best
interest, because it almost always leads to
increased conflict.

25. ASSERTIVE RESPONSE:
Behaving assertively means asking for what
you want or saying how you feel in an honest
and respectful way that does not infringe on
another person's rights or put the individual
down.

26.  If Geneva tells the girls they need to go to the end of the line
because other people have been waiting, she will not put the girls
down, but merely state the facts of the situation. She can feel
proud for standing up for her rights. At the same time, she will
probably be supported in her statement by other people in the
line. While there is a good chance the girls will feel embarrassed
and move, there is also the chance that they will ignore Geneva
and her needs will not be met.
 An assertive response is almost always in your best interest,
since it is your best chance of getting what you want without
offending the other person(s). At times, however, being assertive
can be inappropriate. If tempers are high, if people have been
using alcohol or other drugs, if people have weapons or if you are
in an unsafe place, being assertive may not be the safest choice.

27. WAYS TO
MANAGE VARIED
EMOTIONS

28. A part of growing up is learning how to
“Be the Boss of the Feelings”, it is normal
to experience many feelings, and you
developed tools to help them express
and manage their difficult feelings.
Here are some challenges:

29. 1.The Smile Challenge:
Next time you are feeling sad or grumpy,
smile at someone or try to make
someone laugh. Notice how making
someone laugh or smile makes you
smiles too.

30. 2. The Breathing Challenge:
Next time you are upset, feeling nervous, or
can’t get to sleep. Take your hand and put it on
your heart or your tummy. You may like to close
your eyes and count five breaths. With each full
breath, that’s one breath in and one breath
out, press one finger, and then the next,
against your tummy. Do this five times with
long, slow, easy breaths. After the five breaths,
open your eyes. Does it make you feel better?

31. 3. The “Bee Breath”:
If you start to feel angry or upset, sit quietly
with your hands in your lap. Close your eyes
and make an angry face. Then take a deep
breath in and as you breath out, hum or buzz
that angry bee out. Keep buzzing using all your
breath. Now make a happy face, breathe in
again, and make a happy humming or buzzing
sound as you breathe out. Keep buzzing until
you feel that the angry bee in gone.

32. Managing Emotions
How do you deal with your emotions?
Learning to recognize emotions and deal
with them in healthful ways are
especially important to good mental
health.

33. DEALING WITH EMOTIONS IN
POSITIVE WAYS
There are some strategies for interpreting and responding to
most emotions:
• Look below the surface of your emotion – you may asked
yourself “What am I really reacting to?” “Does the intensity of
my emotion match the situation?”.
• Consider the situation – you must to consider whether or
not the situation to which you are reacting will matter
tomorrow, next week, or next year.

34. • Consider the consequences – don’t take action on a
strong feeling until you have thoroughly considered the
possible consequences of your action.
• Use positive feelings – using positive feelings will
inspire you. Relieve negative or upsetting feelings by
engaging in physical activities or by talking to a family
member.
• Seek help – If a negative feeling doesn’t go away, seek
help from a parent, another trusted adult, or a health
care professional.

35. MANAGING DIFFICULT EMOTIONS
In dealing with intense emotions:
• Take slow, deep breaths and relax when you feel
your emotions building.
• Control your feelings by analyzing the situations
that cause them.
• Get away from the situation to compose yourself.
• Write in private journal or play music.

36. USING DEFENSE MECHANISMS
Common defense mechanisms:
• Repression – involuntary pushing of unpleasant feelings out of
conscious thought.
• Suppression – conscious, intentional pushing of unpleasantness from
one’s mind.
• Rationalization – making excuses to explain a situation or behavior
rather than directly taking responsibility for it.
• Regression – reverting to behaviors more characteristic of an earlier
stage of development rather than dealing with the conflict in a mature
manner.

37. • Denial – unconscious lack of acknowledgement of
something that is obvious to others.
• Compensation – making up for weaknesses and
mistakes through gift-giving, hard work, or extreme
efforts.
• Projection – attributing your own feelings or faults to
another person or group.
• Idealization – seeing someone else as perfect, ideal,
or more worthy than everyone else.

38. IN HANDLING FEAR
Fear is an emotion many people work to overcome.
Overcoming fear requires a strategy:
• Identify your fear
• Analyze the situation that causes fear
• Talk about your fear with someone you trust Some
fear is healthy and natural; only when fear is irrational
or uncontrollable should you consider it a problem.

39. IN DEALING WITH GUILT
• Try to get at the underlying source of your
guilt and address that issue
• Resolve to be more careful and responsible
in the future.
• Discuss the situation with family or friends.

40. IN MANAGING ANGER
The first step in constructively dealing
with anger is similar to dealing with
guilt:
• try to get at the underlying source and
address it.