Introduction

Module Title: Managing Your Own Mental Health and Well-being

Partner: KAINOTOMIA

Module Aim:

To provide tools for mapping mental well-being and identifying areas for development and intervention. This module aims to equip refugees, asylum seekers, and vulnerable migrants with practical strategies to manage their mental health and well-being, fostering resilience and assisting in their social integration process.

Description of Module:

This module will focus on empowering the learners to be able to address mental health and well-being through self-awareness, practical tools, and creative exercises related to local art and culture. Understanding one's mental health allows the identification of aspects needing development and intervention, hence improving the general quality of life. Therefore, this module focuses critically on stress management, mindfulness techniques, and the importance of creative expression in maintaining mental health.

Mental Health and Well-being

Definition and Importance of Mental Health: Mental health is a state of well-being in which an individual has functioning their abilities, can cope with normal stresses, work productively, and contribute to their community. It underpins the ability to decide, relate to others and have a positive impact on the world around us. It is not just the existence of mental disorders that make a person have a mental illness; mental health is rather a continuum that varies per person and with time (WHO, 2022; SAMHSA, 2023).

Impact on Daily Life: Good mental health affects how we think, feel, and act. It helps determine how we handle stress, relate to others, and make choices. From infancy through adulthood, everyone’s mental health changes throughout life. Poor mental health can affect physical health leading to diseases like heart disease or stroke (CDC, 2024).

Determinants of Mental Health: A variety of factors such as genetics environmental influences and lifestyle choices influence human mind among other biological processes. For example, exposure to violence poverty inequality and living in harmony with families ensure a person’s emotional wellness though poor relationships make one vulnerable to getting mentally challenged (WHO, 2022).

Mapping Your Mental Well-being

Self-assessment questionnaires and checklists may help individuals answer where they stand with regard to their mental health and, in turn, become aware of the areas needing more care. This could be in relation to mood, sleep, energy, and other aspects. Examples include the Symptom Checker tool from patient.info which helps identify possible conditions. Please note that those questionnaires produce suggestions and do not diagnose mental health conditions.

Identifying Signs of Stress, Anxiety, and Depression: It is very key to identify the symptoms of mental disorders that help in providing treatment on time. Common symptoms include constant sadness, anxiety or sleep and appetite changes, and losing interest in favourite activities. Headaches and stomach problems are among a few physical symptoms that may point to mental distress as well.

Strategies for Managing Mental Health

Mindfulness and Meditation Techniques: Mindfulness practices help individuals stay present in the moment as well as manage stress in a more efficient manner. Some mindfulness techniques include focused breathing, body scans, and mindful walking. These practices have proven to reduce anxiety and improve emotional regulation (SAMHSA, 2023).

Practical Exercises for Stress Reduction: Stress management techniques can include some deep breathing exercises, progressive muscle relaxation, and journaling. Deep breathing involves taking slow, deep breaths to calm the nervous system. Progressive muscle relaxation is about tensing and then relaxing each muscle group in the body. Lastly, journaling can help people process their thoughts and emotions (Verywell Mind, 2023).

https://www.freepik.com/free-photo/woman-watching-tutorials-training-from-home-mat-using-skipping-rope-dumbbells_14924858.htm

The Role of Physical Activity in Mental Well-being: Some regular physical activity can improve an individual’s mood and reduce the symptoms of anxiety and depression. Activities like walking, running, and yoga can be particularly beneficial. Physical activity helps stimulate the release of endorphins – chemicals in the brain that improve mood (CDC, 2024).

Creative Learning and Mental Health

Using Art and Culture as a Medium for Expression: Engaging in various creative activities like drawing, painting, and writing can be therapeutic for one’s mental health. These activities provide a way to express emotions that are difficult to put into words. Art therapy has been shown to reduce symptoms of anxiety and depression and improve overall mental health (Verywell Mind, 2023).

https://www.freepik.com/free-photo/two-serious-artist-working-with-paintbrush-palette_4167262.htm

Engaging with Local Cultural Activities to Boost Mental Health: When participating in local art and cultural events there can be a sense of community and belonging, which is beneficial for mental health. Activities can include visiting museums, going to cultural festivals, and participating in community art projects (SAMHSA, 2023).

Building a Support System

Importance of Community and Social Connections: A strong social network can provide emotional support and a sense of belonging as well as practical help. These connections can reduce feelings of isolation and improve mental health. Spending time with family, friends, and community groups is a very important aspect of building a support system (CDC, 2024).

Finding and Utilising Local Resources for Mental Health Support: Identifying and accessing local resources such as community groups, mental health services and support organisations can provide assistance and support. Some resources can include counselling services, support groups, and online mental health platforms (WHO, 2022).

Podcast:

E216 - Migrant and Refugee Mental Health with Dr. Lisa Fortuna

Activities

1. Understanding Stress

What is Stress? According to WHO (2023), “[s]tress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives.”

Types of Stress:

• Acute Stress: Short-term stress that arises from specific events or situations.
• Chronic Stress: Long-term stress resulting from ongoing situations.

Exercise 1: Stress Awareness - Activity for Individual

1. List three situations that caused you stress in the past week.
2. Describe how your body reacted to each situation.
3. Reflect on how you managed each situation.

2. Identifying Stressors

Understanding what triggers your stress is the first step in managing it effectively.

Exercise 2: Identifying Stress Triggers - Activity for Individual

1. Write down all the events, situations, or people that cause you stress.
2. Categorise these stressors into different areas of your life (e.g., work, family, health).
3. Rank these stressors from most to least stressful.

Activity: Stress Trigger Mapping - Activity for Facilitator

• Description: Participants identify and map their primary stressors.
• Instructions: Using the list of identified stressors, create a visual map that shows the connection between different stressors and their impact on various aspects of life.
• Materials: Paper, pens, coloured markers.

3. Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can help reduce stress by promoting a state of calm and focus.

Exercise 3: Practicing Mindfulness - Activity for Individual

1. Find a quiet place and sit comfortably.
2. Close your eyes and focus on your breathing.
3. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
4. Repeat this process for 5-10 minutes, focusing on the sensation of breathing.

https://www.freepik.com/free-photo/side-view-woman-sitting-beach-with-copy-space_10891435.htm

Activity: Guided Meditation Session - Activity for Facilitator

• Description: A live or recorded guided meditation session to introduce participants to mindfulness practices.
• Instructions: Play the guided meditation audio. Participants should sit comfortably and follow the guidance provided. After the session, facilitate a discussion about their experiences and feelings.
• Materials: Guided Meditation Audio, quiet space.

4. Time Management

Effective time management can reduce stress by helping you prioritise tasks and manage your workload more efficiently.

Exercise 4: Time Audit - Activity for Individual

1. Track how you spend your time over a week.
2. Categorise your activities (e.g., work, leisure, chores).
3. Identify areas where you can improve your time management.

Activity: Time Management Workshop - Activity for Facilitator

• Description: A workshop to teach participants effective time management techniques.
• Instructions: Discuss different time management strategies such as the Eisenhower Matrix, Pomodoro Technique, and task prioritization. Have participants create a weekly schedule incorporating these strategies.
• Materials: Weekly planner templates, pens, highlighters.

5. Building a Support Network

A strong support network can provide emotional and practical support during stressful times.

Exercise 5: Support Network Mapping - Activity for Individual

1. List the people in your life who provide support.
2. Categorise them into different types of support (emotional, practical, informational).
3. Identify any gaps and think of ways to strengthen your support network.

Activity: Support Network Group Activity - Activity for Facilitator

• Description: An activity to help participants identify and strengthen their support networks.
• Instructions: Have participants share their support network maps with the group and discuss ways to build stronger connections. Facilitate a group brainstorming session to identify community resources and support groups.
• Materials: Support network mapping templates, pens.

6. Journaling and Reflection

Journaling can help you process your thoughts and emotions, providing clarity and reducing stress.

Exercise 6: Daily Journaling - Activity for Individual

1. Set aside 10-15 minutes each day to write about your thoughts and feelings.
2. Focus on what caused you stress and how you dealt with it.
3. Reflect on positive experiences and things you are grateful for.

Activity: Reflective Writing Workshop - Activity for Facilitator

• Description: A workshop to introduce participants to reflective writing.
• Instructions: Provide prompts to guide participants in their reflective writing. Discuss the benefits of journaling and encourage regular practice.
• Materials: Journals or notebooks, pens, writing prompts.

7. Action Plan for Stress Management

Creating a personalised action plan can help you apply the strategies you've learned to manage stress effectively.

Exercise 7: Creating an Action Plan - Activity for Individual

1. Review the exercises and activities you've completed.
2. Identify the strategies that worked best for you.
3. Develop a step-by-step action plan to manage your stress, including specific goals and timelines.

Activity: Action Plan Development Session - Activity for Facilitator

• Description: A session to help participants create a detailed stress management action plan.
• Instructions: Provide a template for creating an action plan. Guide participants through the process of setting realistic goals and identifying the steps needed to achieve them.
• Materials: Action plan templates, pens, goal-setting worksheets.

Additional Notes:

Facilitators should be sensitive to the diverse cultural backgrounds of participants and adapt activities as necessary to be culturally appropriate

Encourage participants to seek professional help if they identify serious mental health concerns during the self-assessment exercise

Tools and Resources:

1. Self-Assessment Questionnaire
   • Description: A tool for participants to evaluate their mental health status.
   • Usage: Participants fill out the questionnaire to identify areas of concern.
   • Example: An example of a questionnaire that the M4I consortium has created can be found in Annexe 1. You can find questionnaires online as well.
2. Guided Meditation Audio
   • Description: Audio tracks for guided meditation sessions.
   • Usage: Participants can use these audios to practice mindfulness at their convenience.
   • Example: UCLA has a page of Guided Mediation Audio which is available in English, Arabic, Armenian, Cantonese (Chinese), Farsi, Filipino, French, Greek, Hindi, Italian, Japanese, Korean, Mandarin (Chinese), Mixtec (high), Mixtec (low), Russian, Spanish, Vietnamese and ASL (American Sign Language). You can find it here.
3. Stress Management Workbook
   • Description: A workbook with exercises and tips for managing stress.
   • Usage: Participants follow the exercises in the workbook to develop stress management skills.
   • Example: Safespot has a Stress Management Book with activities to help you understand stressful situations and how you can handle them. You can find it here.

Mental Health Self-Assessment Questionnaire

Instructions: Please answer the following questions honestly based on how you have been feeling over the past two weeks. Circle the response that best describes your experience. This self-assessment is intended to help you identify areas of concern regarding your mental health and well-being.

Part 1: General Mental Health

1. Overall Mood:
   • How often have you felt down, depressed, or hopeless?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
2. Interest and Pleasure:
   • How often have you lost interest or pleasure in activities you usually enjoy?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
3. Energy Levels:
   • How often have you felt tired or had little energy?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
4. Sleep Patterns:
   • How often have you had trouble falling asleep, staying asleep, or sleeping too much?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always

Part 2: Anxiety and Stress

1. Anxiety Levels:
   • How often have you felt nervous, anxious, or on edge?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
2. Worrying:
   • How often have you found it hard to stop or control worrying?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
3. Relaxation:
   • How often have you had trouble relaxing?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
4. Irritability:
   • How often have you felt easily annoyed or irritable?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always

Part 3: Social and Functional Wellbeing

1. Social Interaction:
   • How often have you avoided social activities or withdrawn from social interactions?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
2. Daily Functioning:
   • How often have you had trouble concentrating on tasks or activities?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
3. Productivity:
   • How often have you found it difficult to get things done at work, school, or home?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always

Part 4: Physical Symptoms

1. Physical Tension:
   • How often have you experienced physical symptoms such as headaches, muscle tension, or stomach problems?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
2. Appetite Changes:
   • How often have you noticed changes in your appetite or eating habits (e.g., eating too much or too little)?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always

Part 5: Risk Behaviours

1. Substance Use:
   • How often have you used alcohol, tobacco, or other substances to cope with your feelings?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always
2. Self-Harm Thoughts:
   • How often have you had thoughts of self-harm or suicide?
     • Never
     • Rarely
     • Sometimes
     • Often
     • Always

Scoring and Interpretation:

Never = 0 points

Rarely = 1 point

Sometimes = 2 points

Often = 3 points

Always = 4 points

• 0-15 Points: Low risk of mental health issues. Continue to monitor your wellbeing and engage in regular self-care practices.
• 16-30 Points: Moderate risk of mental health issues. Consider seeking support from a mental health professional or counsellor.
• 31-45 Points: High risk of mental health issues. It is recommended to seek immediate support from a mental health professional.
• 46-60 Points: Severe risk of mental health issues. Seek urgent support from a mental health professional or crisis intervention services.

Note: This self-assessment is not a diagnostic tool but can help indicate if you might benefit from professional mental health support.

References

About mental health. (2024). CDC. https://www.cdc.gov/mentalhealth/learn/index.htm

What is Mental Health? (2023). SAMHSA. https://www.samhsa.gov/mental-health

World Health Organization: WHO. (2022, June 17). Mental health. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

Mental Health Awareness Month is a Time for Self-Care. (2023). SAMHSA. https://www.samhsa.gov/blog/mental-health-awareness-month-time-self-care

Scott, E., PhD. (2023, September 13). 18 effective stress relief strategies. Verywell Mind. https://www.verywellmind.com/tips-to-reduce-stress-3145195

Stress. (2023, June 17). WHO. https://www.who.int/news-room/questions-and-answers/item/stress