MODULE 7: Mental Health and Well-Being in

Middle and Late Adolescence

Big Question: How do you stay mentally healthy?

Objectives:

At the end of the module, you will be able to:

1. interpret the concepts of mental health and psychological well-being in everyday observations
about mental health problems during adolescence;
2. identify your own vulnerabilities and;
3. create a plan to stay mentally healthy during adolescence.

Reading: CHANGE YOUR MIND ABOUT MENTAL HEALTH

Mental health

It’s the way your thoughts, feelings, and behaviors affect your life. Good mental health leads to positive
self-image and in-turn, satisfying relationships with friends and others. Having good mental health helps
you make good decisions and deal with life’s challenges at home, work, or school.

It is not uncommon for teenagers to develop problems with their mental health. Problems can range
from mild to severe, and can include depression, anxiety, body esteem issues, and suicide, among
others.

Unfortunately, most young people with mental health problems don’t get any treatment for them.

Research shows that effective treatments are available that can help members of all racial, ethnic, and
cultural groups.

If you broke your leg or came down with pneumonia, you wouldn’t let it go untreated. Often however,
young people ignore mental health problems thinking they will “snap out of it,” or that they are
something to be ashamed of. That kind of thinking prevents people from getting the help they need.
Sometimes getting help is a matter of understanding mental health issues and changing your mind
about them.

Source: American Psychological Association, available from: http://www.apa.org/helpcenter/change.aspx

Activity: MEDIA MOTIVES

1. What type of product or service is featured in your ad?

2. What approach has the advertiser used to promote or sell this product or service? Here are some
of the methods that advertisers use to attract consumer:
▪ Sex Appeal
▪ Join the Bandwagon: Everyone is getting one!
▪ Highest Quality Available
▪ Financial Plans/Installment Incentives
▪ Negative Advertising
▪ Homestyle or Traditional
▪ We Try Harder
▪ Best Value
▪ New & Improved
▪ Name Brands & Logos
▪ Health & Safety

3. What message does this ad give the consumer?

4. How would you define or describe this approach to advertising?
5. Do you think that this approach is effective advertising for the product? Why or why not?
6. In what ways, if any, could any part of this advertisement impact a person’s body image? (e.g.
you could take into consideration: the product itself, the models selling it, the way it is being
presented, etc.)
(adapted from Mental Health Kit (Junior High School)–Be Kind to Yourself and Others
http://www.albertahealthservices.ca/assets/programs/ps-7344-body-image-gr7.pdf)

Additional Information: Strategies for Becoming a Critical Viewer of the Media

Media messages about body shape and size will affect the way we feel about ourselves and our bodies,
only if we let them. One of the ways we can protect our self-esteem and body image from the media’s
narrow definitions of beauty is to become a critical viewer of the media messages we are bombarded
with each day. When we effectively recognize and analyze the media messages that influence us, we
remember that the media’s definitions of beauty and success do not have to define our self-image or
potential.

Remember:

• All media images and messages are constructions. They are NOT reflections of reality.
Advertisements and other media messages have been carefully crafted with the intent to send a
very specific message.
• Advertisements are created to do one thing: convince you to buy or support a specific product or
service.
• To convince you to buy a specific product or service, advertisers will often construct an emotional
experience that looks like reality. Remember that you are only seeing what the advertisers want
you to see.
• Advertisers create their message based on what they think you will want to see and what they
think will affect you and compel you to buy their product. Just because they think their approach
will work with people like you doesn’t mean it has to work with you as an individual.
 • As individuals, we decide how to experience the media messages we encounter. We can choose
to use a filter that helps us understand what the advertiser wants us to think or believe and then
choose whether we want to think or believe that message. We can choose a filter that protects our
self-esteem and body image.

Through the use of magazine advertisements, we have discussed what motivates the advertising
industry and the effect that media has on body image. A final conclusion is that each student is left with
strategies about how to strengthen themselves against these messages.

Written Activity Q4/W1: Media Influences (How Ads Affected My Self-Esteem)

Name some ads that appear on TV, billboards, the internet.

1. What messages do these ads give to middle adolescents like you?

2. How have these ads affected your lifestyle, self-esteem, and values?
3. How has this lesson changed your perception about ads?

Reading: SELF ESTEEM AND BODY ESTEEM

Does any of this sound familiar? "I'm too tall." "I'm too short." "I'm too skinny." "If only I were
shorter/taller/had curly hair/straight hair/a smaller nose/longer legs, I'd be happy."

Are you putting yourself down? If so, you're not alone. As a teen, you're going through lots of changes
in your body. And, as your body changes, so does your image of yourself. It's not always easy to like
every part of your looks, but when you get stuck on the negatives it can really bring down your self-
esteem.

Why Are Self-Esteem and Body Image Important?

Self-esteem is all about how much you feel you are worth — and how much you feel other people
value you. Self-esteem is important because feeling good about yourself can affect your mental health
and how you behave.

People with high self-esteem know themselves well. They're realistic and find friends that like and
appreciate them for who they are. People with high self-esteem usually feel more in control of their lives
and know their own strengths and weaknesses.

Body image is how you view your physical self — including whether you feel you are attractive
and whether others like your looks. For many people, especially people in their early teens, body
image can be closely linked to self-esteem.

What Influences a Person's Self-Esteem?

Puberty and Development

Some people struggle with their self-esteem and body image when they begin puberty because it's a
time when the body goes through many changes. These changes, combined with wanting to feel
accepted by our friends, means it can be tempting to compare ourselves with others. The trouble with
that is, not everyone grows or develops at the same time or in the same way.

Media Images and Other Outside Influences

Our tweens and early teens are a time when we become more aware of celebrities and media images
— as well as how other kids look and how we fit in. We might start to compare ourselves with other
people or media images ("ideals" that are frequently airbrushed). All of this can affect how we feel about
ourselves and our bodies even as we grow into our teens.

Families and School

Family life can sometimes influence our body image. Some parents or coaches might be too focused on
looking a certain way or "making weight" for a sports team. Family members might struggle with their
own body image or criticize their kids' looks ("why do you wear your hair so long?" or "how come you
can't wear pants that fit you?"). This can all influence a person's self-esteem, especially if they're
sensitive to others peoples' comments.

People also may experience negative comments and hurtful teasing about the way they look from
classmates and peers. Although these often come from ignorance, sometimes they can affect body
image and self-esteem.

Common Eating Disorders

The most common eating disorders are anorexia nervosa and bulimia nervosa (usually called simply
"anorexia" and "bulimia"). But other food-related disorders, like avoidant/restrictive food intake disorder,
binge eating, body image disorders, and food phobias, are becoming more and more commonly
identified.

1. Anorexia

People with anorexia have a real fear of weight gain and a distorted view of their body size and shape.
As a result, they eat very little and can become dangerously underweight. Many teens with anorexia
restrict their food intake by dieting, fasting, or excessive exercise. They hardly eat at all — and the small
amount of food they do eat becomes an obsession in terms of calorie counting or trying to eat as little as
possible. Others with anorexia may start binge eating and purging — eating a lot of food and then trying
to get rid of the calories by making themselves throw up, using some type of medication or laxatives, or
exercising excessively, or some combination of these.

2. Bulimia

Bulimia is similar to anorexia. With bulimia, people might binge eat (eat to excess) and then try to
compensate in extreme ways, such as making themselves throw up or exercising all the time, to prevent
weight gain. Over time, these steps can be dangerous — both physically and emotionally. They can also
lead to compulsive behaviors (ones that are hard to stop).
To have bulimia, a person must be binging and purging regularly, at least once a week for a couple of
months. Binge eating is different from going to a party and "pigging out" on pizza, then deciding to go to
the gym the next day and eat more healthfully.

People with bulimia eat a large amount of food (often junk food) at once, usually in secret. Sometimes
they eat food that is not cooked or might be still frozen, or retrieve food from the trash. They typically feel
powerless to stop the eating and can only stop once they're too full to eat any more, or they may have
to go to extreme measures (like pouring salt all over a dessert to make it inedible) in order to get
themselves to stop eating. Most people with bulimia then purge by vomiting, but also may use laxatives
or excessive exercise.

Although anorexia and bulimia are very similar, people with anorexia are usually very thin and
underweight, but those with bulimia may be an average weight or can be overweight.

Reading: SUPPORT STRATEGIES/COMMUNITY MENTAL HEALTH RESOURCES

Here are some strategies for supporting someone with mental health concerns:
• Encourage the person to seek help and support from an adult.
• Spend time with the person, listen to his/her concerns.
• Be hopeful; help them feel like their life will get better.
• Stand by them. Invite your friend to things that you are doing; keeping busy and staying in touch
with friends will help your friend feel better, when they are ready.
• Learn as much as you can about mental illness so that you understand what is going on for them.
• If you are a close friend or family member of someone with a mental health problem, make sure
that you get help as well. Talk to someone about what is happening. This will help you be a better
support person.
• Put the person’s life before your friendship. If the person mentions thoughts of suicide, don’t keep
it secret, even if the person has asked you to.

Reading: HELP HOW-TO’S

First Step, Reach Out To People You Trust

Sometimes people don’t get the help they need because they don’t know where to turn. When you’re not
feeling well, it can be a struggle to take the necessary steps to help yourself get better.

When dealing with mental health or emotional problems, it’s important not to go at it alone. Healing is a
combination of helping yourself and letting others help you. Comfort and support, information and advice,
and professional treatment are all forms of help.

Think of all the people you can turn to for support. These are people who are concerned about you and
can help comfort you, who will listen to you and encourage you, and who can help arrange for treatment.
In other words, find caring people in your life who can help you.
These people might include:
• friends
• parents and other family members
• someone who seems “like a parent” to you
• other adults whose advice you would value—perhaps a favorite teacher or coach, a member
of your church or other place of worship, or a good friend’s parent.

Research shows that males are more reluctant to look for help and receive it than females are. While
some people may have difficulty reaching out to others they trust, taking the first step in getting help is
important for everyone to do.

Second Step, Take Action

The more you know, the easier it is

Libraries are an excellent source of information about mental health.

Bookstores often have “self-help” or “psychology” sections.
For those with Internet access, there are many websites related to health and mental health. Some are
better in quality than others. It is important to know if the information on a site comes from sources you
can trust. Use caution whenever you’re sharing or exchanging information online: there’s a chance that
it will not be kept private.

NOTHING is worse than NOTHING

The consequences of not getting help for mental health problems can be serious. Untreated problems
often continue and become worse, and new problems may occur. For example, someone with panic
attacks might begin drinking too much alcohol with the mistaken hope that it will help relieve his or her
emotional pain.

It’s All in the Attitude

There are many reasons why people do not get help for mental health problems. Fear, shame, and
embarrassment often prevent individuals and their families from doing anything.

Sometimes being able to get the help, support, and professional treatment you need is a matter of
changing your mind about mental health and changing the way you react to mental health problems.

Here are some important reminders:

• Mental health is as important as physical health. In fact, the two are closely linked.
• Mental health problems are real, and they deserve to be treated.
• It’s not a person’s fault if he or she has a mental health problem. No one is to blame.
• Mental health problems are not a sign of weakness. They are not something you can “just snap
out of” even if you try.
• Whether you’re male or female, it’s ok to ask for help and get it.
 • There’s hope. People improve and recover with the help of treatment, and they are able to enjoy
happier and healthier lives.

Source: APA Help Center, American Psychological Association, https://www.apa.or.talking teens

Reading: HEALTHY EATING AND MENTAL HEALTH

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
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).

Physical Activity and Mental Health:

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).

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.

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.

Sleep and Mental Health

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

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, computes, or cellphones, 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.
• 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.

Performance Task Q4/W1: DEAR ABBY

Dear Abby,

I fell asleep in class today – once again! When I go to bed at night, I

just can’t seem to fall asleep. I lie in bed for hours and it doesn’t seem
to make a difference. When I wake up in the morning, I feel like I don’t
want to get up and go to school. This is the time that I could really
sleep. I wish that school didn’t start until 10:00 a.m.
Please help me out! Give me some ideas on how I could get a better
sleep, so Mr. Gomez doesn’t get upset that I fall asleep in his class.

Tired at School

Portfolio Output No. 14: Response to “Tired at School”

Pretend that you are Abby. Write an answer to the letter writer “Tired at School”.