MODULE 1:

FOUNDATIONS OF MENTAL HEALTH AND EMOTIONAL WELLBEING

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LECTURE I:
IMPORTANCE OF MENTAL AND EMOTIONAL HEALTH DURING ADOLESCENCE

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PRESENTED BY- AMANDIP SAIKIA,

CLINICAL PSYCHOLOGIST

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LEARNING OBJECTIVES

1. Understanding mental health and Emotional health during adolescence

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2. Understand Emotional fluctuations during adolescence and Management techniques
3. Identity Formation, Peer Pressure and Social Pressure

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4. Recognize the effects of Academic Pressure
5. Explore the role of Support Systems
6.
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Emphasize mental health awareness

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UNDERSTANDING ADOLESCENCE

-A critical period-phase of life between childhood and adulthood.

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-American Psychological Association (2002) defines adolescence keeping the locus on the chronological age between
11-18 years with consideration of areas of development like physical, social and cognitive.

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-The World Health Organization (WHO, 1998) defines adolescence as, “The period of human growth and development
that occurs after childhood and before adulthood, from ages 10 to 19.

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-Adolescents undergo major biological, psychological, cognitive, social, emotional developments.

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UNDERSTANDING MENTAL AND EMOTIONAL HEALTH IN ADOLESCENCE

MENTAL HEALTH

According to WHO, “A state of well-being in which an individual realizes their own abilities, can cope with the normal stresses of life, can work
productively, and is able to contribute to their community.”

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In adolescents, this includes:
• Developing identity and self-esteem
• Managing academic and social pressures
• Making independent decisions

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• Showing resilience in the face of challenges

EMOTIONAL HEALTH

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Emotional health refers to the ability to understand, express, and manage emotions effectively. During adolescence, emotional health involves:
•Recognizing and naming emotions (e.g., anger, sadness, joy)
•Empathy towards others
•Healthy expression of feelings
•Coping mechanisms for emotional ups and downs

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CHANGES DURING ADOLESCENCE

Biological

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Emotional Cognitive

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Social
Relations

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KEY THEORIES OF ADOLESCENT DEVELOPMENT

Erikson’s Psychosocial Theory

• Adolescents face the key conflict: Identity vs. Role Confusion.
• This stage focuses on exploring independence and forming a strong sense of self.

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• Success leads to a clear identity; failure may cause confusion and insecurity.
• Peer groups play a central role in shaping identity and social development.

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Bronfenbrenner's Ecological Model

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Explains how a child’s development is influenced by different layers of environment, from close relationships to
broader social systems. Key Systems: Microsystem , Mesosystem, Exosystem, Macrosystem, Chronosystem.
In Adolescence:
• Greater influence of peers, media, and school environment.
• Development shaped by interaction across all levels—personal choices and context both matter.

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Piaget's Cognitive Development

• Piaget’s Theory of Cognitive Development (1958)- Adolescents

enter the formal operational stage, enabling hypothetico-
deductive reasoning-they form hypotheses and draw logical
conclusions.

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• Cognitive changes bring consequences like:
-Imaginary audience: belief that others constantly observe them →
increased self-consciousness.

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-Personal fable: belief in being unique and invincible.
• These beliefs may lead to risky behaviors (e.g., smoking,
drinking) for peer acceptance (Bell & Bromnick, 2003).

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• Adolescents also show idealism and criticism, imagining a just
world and questioning family, religion, and politics-leading to
conflict with adults (Elkind, 1994).

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Vygotsky's Sociocultural Theory of Adolescence
• Core Idea: Cognitive development is shaped by social interactions, cultural tools, and language.
• Learning happens through guided participation with more knowledgeable others (e.g., parents, teachers, peers).
Key Concepts:
• Zone of Proximal Development (ZPD):

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The gap between what an adolescent can do alone vs. with help.
→ Effective learning happens in this zone.
• Scaffolding:

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Temporary support provided by adults or peers that is gradually removed as competence increases.
• Role of Language:
Internal speech becomes more sophisticated, supporting complex thought and self-regulation.
In Adolescence:

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• Increased peer interaction becomes crucial in shaping thinking.
• Learning shifts from concrete to more abstract, critical, and contextual understanding.
• Cultural and social contexts (e.g., school, media, community) deeply influence how adolescents think and solve
problems.

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 KEY THEORIES OF ADOLESCENT DEVELOPMENT

Freud's Defense Mechanisms

Freud's defense mechanism explains how individuals unconsciously protect themselves from emotional pain and anxiety.

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COMMON DEFENCE MECHANISMS

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•Projection – Attributing one’s own feelings to others.

•Rationalization – Justifying behavior to avoid guilt.

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•Denial – Refusing to accept reality (e.g., failing grades).

•Regression – Acting younger than one's age under stress.

•Displacement – Redirecting anger toward safer targets (e.g., yelling at sibling after argument with teacher).

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TECHNIQUES TO MANAGE FLUCTUATIONS

1. Mindfulness & Deep Breathing

• Mindfulness meditation (e.g., body scans, present-focus) and deep breathing (like box or 4–7–8 breathing)

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calm the nervous system, improve awareness, and reduce reactivity.
• Practices such as bubble breathing (inhale 4s, exhale 6s) and progressive muscle relaxation ease tension and
promote clarity

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2. Journaling & Affect Labeling
• Keeping a journal or anger diary helps teens identify emotional triggers, chart patterns, and process

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difficult feelings-boosting self-awareness and reducing intensity .
• Affect labeling-labeling emotions aloud or in writing-activates regulation mechanisms that help calm
emotional responses

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TECHNIQUES TO MANAGE FLUCTUATIONS

3. Physical Activity & Healthy Lifestyle

• Regular exercise boosts endorphins, lowering anxiety and mood fluctuations .

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• Balanced sleep, nutrition, and avoiding overscheduling promotes emotional stability .

4. Creative Outlets & Grounding

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• Engaging in creative activities (art, music, coloring) offers therapeutic ways to express and calm emotions .
• Grounding techniques-like naming 5 things you see or feel-bring focus back to the present and ease stress

•
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5. Self-Talk, Reappraisal & Self-Compassion
Teach positive self-talk by challenging negative thoughts with affirmations like “I can handle this.” This
fosters resilience and emotional control.
• Use cognitive reappraisal-rethinking situations more positively or neutrally-to reduce distress .
• Cultivate self-compassion, reminding teens that struggle is universal, not a personal failure

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 SUMMARY

Technique Benefit Example

Box breathing: inhale 4s–hold 4s–exhale 4s–

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Deep breathing Calms the nervous system
hold 4s

Enhances awareness, defuses

Journaling & labeling “I feel frustrated because…” written or spoken
emotions

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Physical activity Boosts mood chemical balance Daily walk or sport activity

Grounding Returns focus to present Name 5 things you can see/hear/touch

Self-talk/reappraisal

Social support
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Builds resilience and reframes
thoughts

Reduces isolation, improves

“This is temporary; I can manage.”

Talking to a friend or mentor

perspective

Therapy Offers structured skill-building CBT for anxiety; DBT for emotion regulation

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THE IMPORTANCE OF SUPPORT SYSTEMS

Adolescence Challenges Benefits of Support

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Support systems buffer stress, build
Identity exploration and emotional
resilience, and promote healthy
vulnerability require strong social

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development.
support.

Where to Find Help

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Family/person they trust, School counselors, mental health hotlines, and online groups

provide essential resources.

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ROLE OF SUPPORT SYSTEMS

PARENTS
Practice Active Listening: Avoid interrupting; reflect emotions back.

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Model Emotional Regulation: Demonstrate calm responses to stress.

Set Boundaries with Warmth: Balance between freedom and guidance

Encourage Help-Seeking: Normalize therapy or counseling.

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PEERS

N . disclosure without criticism.

Avoid Judgment – Respect emotional

Check In Regularly – Show genuine concern and presence.

Model Healthy Coping – Share healthy strategies (music, walking, journaling).

Peer Advocacy – Guide friends to trusted adults when needed.

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 RECOGNIZING THE EFFECTS OF ACADEMIC PRESSURE

1. Mental Health Impact: Stress & anxiety, depression and burnout.

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2. Emotional Health Impact: Emotional Instability and Self doubt, Family conflicts

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3. Identity formation: Ericksonian development, Imaginary audience

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4. Peer pressure: Negative and positive peer influence

5. Social pressure and digital stress: Societal norms and media, social media amplification

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 RAISING MENTAL
Why Awareness Matters
HEALTH AWARENESS

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Reduces stigma, encourages early Real-World Advocates

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help-seeking, and normalizes
Public figures like Simone Biles and
mental health care.
Deepika Padukone promote mental

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health openly. Role of Schools

Workshops and peer support systems

foster inclusive environments and

mental health education.

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 EL
THANK YOU!

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 MODULE 1:
FOUNDATIONS OF MENTAL HEALTH AND EMOTIONAL WELLBEING

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LECTURE II:

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THE ROLE OF SOCIAL SUPPORT AND RELATIONSHIPS IN PROMOTING WELL-BEING

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N PRESENTED BY- AMANDIP SAIKIA
CLINICAL PSYCHOLOGIST

[Link]
Navigating Well-being: The Power of Connection

Adolescence is a pivotal stage, yet it's increasingly marked

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by rising mental health challenges. This presentation will

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explore the profound and often underestimated role of
social support and healthy relationships in fostering well-

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being during these formative years. We'll delve into how
meaningful connections act as a protective shield,

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promoting resilience and emotional health.

[Link]

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Understanding the Spectrum of Social Support
Emotional Support Informational Support

Providing comfort, empathy, and a sense of Offering advice, guidance, and practical

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being cared for. Examples include a family information. This could be a friend sharing tips

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member offering a listening ear after a tough for a challenging exam or a mentor providing

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day or a friend validating feelings during a career guidance and resources.
personal struggle.

Instrumental Support N
Providing tangible aid and practical assistance. This might involve a family member helping with
chores when you're unwell or a neighbor assisting with a project.

H [Link]

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Bronfenbrenner's Ecological Model: A Framework for
Understanding Support

Bronfenbrenner's Ecological Systems Theory

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highlights how development is influenced by multiple

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nested environmental systems.

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It outlines five interconnected systems: the
Microsystem, Mesosystem, Exosystem, Macrosystem,
and Chronosystem.

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This model offers a comprehensive lens through
which to understand the diverse sources and contexts
of social support.

H [Link]

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Micro and Mesosystems: Immediate Connections

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and Their Interactions

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Microsystem: Direct Environments Mesosystem: Interconnected Relationships

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The immediate environments where an adolescent
directly interacts, such as family, peers, school, and
neighborhood. These are the most influential
The interactions and connections between different
microsystems. Examples include parent-teacher
conferences, the relationship between an adolescent's
spheres of daily life. friends and their family, or how school experiences
influence home life. H [Link]

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 Broader Influences: Exosystem, Macrosystem, and
Chronosystem Macrosystem: Cultural Blueprint

The broader cultural values, laws,

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customs, and social norms that shape

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an adolescent's development and
Exosystem: Indirect

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Influences interactions.
External settings that indirectly
Chronosystem: Time and
affect the person, such as parents'
workplaces, community resources,
or local government policies.
N Transitions
Encompasses the dimension of time,
including sociohistorical conditions
and major life transitions, like parental
divorce, relocation, or significant
H
technological changes. H
[Link]

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The Indispensable Impact of Family Support
Family relationships serve as the primary source of social support for many individuals, particularly
during formative years. A supportive family environment provides a secure base, fostering emotional
security, teaching coping mechanisms, and developing a sense of belonging. This foundational

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support is crucial for building resilience and navigating life's challenges.

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Researches have shown that strong family bonds and emotional

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support significantly reduce the risk and impact of anxiety and
depression. This support mediates positive affect, meaning it helps
adolescents experience more positive emotions by reducing their

N stress levels and providing a sense of security and belonging.

H [Link]

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The Unique Influence of Sibling
Relationships
Beyond parental support, sibling relationships play a
crucial and distinctive role in an adolescent's

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development. Research, particularly studies focusing

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on adolescent girls, indicates that having a sister is

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often associated with higher levels of emotional
resilience and self-esteem. Siblings offer a unique
blend of companionship, shared experience, and an

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additional layer of support that complements family
dynamics.

H [Link]

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The Pivotal Role of Friends and
Peer Relationships
Emotional Scaffolding
Peers provide immediate emotional support, understanding, and a

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safe space to express feelings without judgment.

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Identity Development

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Adolescents spend nearly twice as much time with peers as with
family. This extensive interaction is critical for exploring and

Nsolidifying their identity and sense of self.

Stress Buffering

Friendships act as a buffer against daily stressors and life challenges,

offering comfort and perspective.
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The Essence of High-Quality Friendships: Quality
Over Quantity

While having a large social circle might seem appealing,

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the true power of peer relationships lies in their quality,

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not just their number. High-quality friendships are

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characterized by genuine companionship, a deep sense of
security, and reciprocal help. These connections provide

N reliable emotional support, mutual understanding, and a

sense of belonging that significantly enhances an
adolescent's overall well-being and resilience.

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The Guiding Hand of Mentors
Mentors offer invaluable direction, support, and role modeling, significantly impacting an individual's
personal and professional growth. They provide a safe space for mentees to explore challenges, share
insights, and offer constructive feedback. Research consistently links positive mentoring relationships

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to improved resilience outcomes, academic success, and career advancement.

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Direction

Providing guidance and clarity on career and life paths.

Support

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Offering emotional encouragement and practical assistance.

Role Modeling

Demonstrating effective behaviors and attitudes.

[Link]

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 Building Healthy Relationships: Core Skills
Building and maintaining healthy relationships are fundamental for overall well-being. This requires a set of core
skills, including effective communication, genuine empathy, and constructive conflict resolution. Emotional

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intelligence plays a crucial role in navigating the complexities of human connection, allowing individuals to

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understand and manage their own emotions while also recognizing and responding to the emotions of others.

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Communication
1
Clear and open expression of thoughts and feelings.

2 N Empathy
Understanding and sharing the feelings of another.

Conflict Resolution
3
Navigating disagreements constructively and respectfully.
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[Link]

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Empathy: The Bridge to Connection and Resilience

-Defining empathy
Empathy involves both cognitive understanding (recognizing others’ feelings) and affective sharing (vicariously
feeling what another feels) .

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-Empathy boosts emotional resilience

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Greater empathy is linked to stronger resilience in adolescents, partly by reducing depression and increasing
self-efficacy. Social engagement further enhances these benefits

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-Empathy underpins prosocial behavior
Empathy promotes kindness, healthier relationships, conflict resolution, and stronger social belonging-key
components in social support networks

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Emotional Intelligence: Harnessing Feelings for Better
Social Bonds

-Core facets

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Emotional intelligence (EI) refers to the ability to notice, understand, regulate one’s own emotions, and manage
interpersonal feelings .

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-EI enhances perceived support and satisfaction
Adolescents with greater emotional clarity and repair report stronger social support from family and friends, leading to
higher life satisfaction and well-being.

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-EI mediates empathy’s effect on resilience
Emotional intelligence acts as the key pathway through which empathy strengthens resilience in young adults, indicating
its pivotal role in emotional adaptation

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Interplay Between Empathy, EI, and Social Support

The relationships between empathy and emotional intelligence are mutually reinforcing:

1. Empathy → Emotional Intelligence → Well-being

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Empathy sharpens emotional perceptiveness, which builds EI, thus bolstering resilience and mental
health .

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2. Social Support as a Lever
Higher EI improves awareness of support and ability to use it; strong social bonds (family, friends,
teachers) then enhance mental health-a virtuous mediation chain.

3. Empathy under social strains N

Empathy helps buffer stress and reduces depressive symptoms, especially when paired with social or
familial support that reinforces emotional regulation .

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[Link]

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 Support Networks in Times
of Crisis
During times of crisis, the importance of robust social support networks
becomes even more evident. Community, mentors, and peer groups each

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play a critical role in providing multi-layered assistance across ecological

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systems. From immediate emotional first aid to long-term recovery support,
these networks offer essential resources that can prevent feelings of isolation

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and facilitate healing.

Community Support

Mentor Guidance
N
Collective assistance and shared resources.

Experienced wisdom and practical advice.

Peer Solidarity
Mutual understanding and shared experiences.
[Link]

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Institutional Support: Schools & Beyond

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Schools and other institutions are pivotal in enhancing connectedness and providing structured support that

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complements family and peer networks. Teachers, school counselors, contribute significantly to a
supportive environment, promoting social-emotional learning and positive relationships among students.

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These institutional layers are essential for holistic well-being and development.

Key Institutional Contributions

•
•
•
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Structured programs for social-emotional learning
Access to counseling and mental health services
Creation of safe and inclusive learning environments

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[Link]

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Summary & Call to Action
In summary, family, friends, and mentors form critical pillars of social support, fostering healthy relationships,
empathy, and resilience. Bronfenbrenner’s ecological systems theory offers a comprehensive framework for
understanding how these multi-level influences interact to shape an individual's well-being.

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Family
Peers & Mentors

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Foundation of support and emotional
Identity, guidance, and coping skills.
security.

Resilience
N Healthy Relationships
4
Buffering stress and promoting growth. Empathy, communication, and connection.

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[Link]

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 MODULE : 1
FOUNDATIONS OF MENTAL HEALTH AND EMOTIONAL WELL-BEING

LECTURE : III

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STRATEGIES FOR MANAGING STRESS AND ANXIETY

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-AMANDIP SAIKIA
CLINICAL PSYCHOLOGIST (RCI)

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PRESENTATION OVERVIEW

1 Understanding Stress and Anxiety

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2 Common stressors during College Life

3 Practical Stress management techniques

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4 Mind-body connection

5 Physical activity

6 Mindfulness and Relaxation techniques

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Social support and communication

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WHY TALK ABOUT STRESS AND ANXIETY?

• College life is unique period of growth, but also a time of intense pressure.

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• Academic expectations, social transitions, financial burdens, and personal identity struggles often
create high stress and anxiety levels.

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• If unmanaged, these can impact: Academic performance, relationships, mental and physical health.
• Understanding stress and anxiety empowers students to recognize, manage and bounce back form
challenges.
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CONCEPTUALIZING STRESS: DEFINITIONS AND TYPES

Definition
According to WHO, Stress can be defined as "a state of worry or
mental tension caused by a difficult situation."

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Types
Short-term stress that arises from specific events or situations that are perceived as challenging or

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threatening. Resolves quickly once situation ends.
ACUTE E.g. Taking exam, speech

Frequent episodes of acute stress. It occurs when someone consistently experiences short-term

N stressors. May lead to burnout /health problems if not managed.

EPISODIC E.g. A student constantly under pressure from deadlines

Long-term stress that persists over an extended period, often due to ongoing life problems.
Serious health issues-cardiovascular disease, depression or weakened immune system.
CHRONIC E.g. Financial struggles

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 Exploring the STRESS SPECTRUM:
Eustress Vs. Distress

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PT
DISTRESS EUSTRESS
Occurs when you are under more Occurs when you have a manageable
stress than you can handle level of stress
-Decreases mood
-Creates Anxiety
-Leads to burnout
-Impacts sleep
N -Motivates you
-Creates good outcome
-Keeps mood stable
-”Beneficial Stress”
-Lowers positive outlook -Pushes you out of your comfort zone
-Triggers health issues

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HANS SELYE’S GAS MODEL & THE BODY’S
STRESS RESPONSE

GAS Model (Stages)

• Alarm Stage: Body detects stress → activates SAM & HPA
systems.
• Resistance Stage: Body tries to restore balance (homeostasis)

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while staying alert
• Exhaustion Stage: Prolonged stress → system fatigue, reduced
immunity, burnout.

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Biological Explanation
•Stress response evolved to protect us and maintain balance
•SAM (Sympathetic-Adreno-Medullary) system activates fast
response (adrenaline)

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•HPA (Hypothalamic-Pituitary-Adrenal) axis manages cortisol
levels
•Both respond to real danger or anticipation of threat
•Linked to circadian rhythms → helps the body prepare for daily
demands

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 STRESS AND BODY

1. Activates fight or flight response

2. Hormones like cortisol and adrenaline released.

3. Long-term activation can cause health problems.

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YERKES DODSON LAW

• Graph:

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-X-axis: Performance (Low to High)
-Y-axis: Performance (Low to High)

• Bell-shaped curve:

performance)
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-Left side: Under-stimulation (Low stress → Low

-Middle peak: Eustress → Optimal stress → Peak

performance

-Right side: Over-stimulation → Distress →

Performance drops

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 UNDERSTANDING ANXIETY: DEFINITION AND DIMENSIONS

• According to American Psychological Association (APA), Anxiety is an emotion characterized by feelings of tension,

worried thoughts, and physical changes like increased blood pressure.

• While anxiety is a normal and adaptive response to stress, clinical anxiety occurs when it becomes persistent,

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intense, and interferes with daily functioning.

WORRY

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PANIC FEAR
Many faces of ANXIETY:

N TERROR TENSION

NERVOUSNESS
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 COMMON SYMPTOMS OF ANXIETY

• Difficulty concentrating
• Excessive worry or fear • Racing thoughts
• Feeling restless or “on edge” • Overthinking potential
• Irritability scenarios

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• Anticipating the worst
outcomes
EMOTIONAL COGNITIVE

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• Increased heart rate
(palpitations)
• Shortness of breath
• Sweating
• Dizziness or light-
headedness
N PHYSICAL BEHAVIOURAL

• Avoidance of feared
situations
• Procrastination
• Muscle tension • Seeking constant
• Nausea or stomach upset reassurance
• Sleep disturbances
(insomnia or nightmares)

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 DIFFERENCE BETWEEN STRESS AND ANXIETY?

Aspect Stress Anxiety

A physical and mental response to an external A persistent feeling of fear or worry, even without a
Definition
cause or demand. clear external cause.

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Triggered by external pressures (e.g., exams, Can be triggered by stress or occur without a specific
Trigger
deadlines, conflicts). cause.

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Usually temporary; ends when the stressor is Often continues even after the stressor is gone; can be
Duration
gone. long-term.

Irritability, fatigue, tension, sleep trouble, Excessive worry, restlessness, rapid heartbeat, panic,
Symptoms

Helpful or Harmful?
headaches.
N
Can be motivating in small amounts; harmful
if chronic.
avoidance behavior.

Generally harmful and may interfere with daily life.

Can be diagnosed as a disorder (e.g., GAD, panic

Clinical Diagnosis Not a diagnosable mental disorder.
disorder, Social phobia, Agoraphobia, etc).
Stress management (exercise, time
Treatment May require therapy (CBT), medication, or both.
management, relaxation).
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 STRESS AND ANXIETY IN COLLEGE STUDENTS

ACADEMIC PRESSURE SOCIAL CHALLENGES FINANCIAL CHALLENGES CAREER CONCERNS PERSONAL FACTORS

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1. Exams, deadline, 1. Making new 1. Tuition Fee, Student 1. Uncertain future 1. Identity
workload friends debt 2. Pressure to development
2. Fear of Failure or 2. Peer pressure and 2. Scholarship succeed/get a good job 2. Self-esteem issues

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perfectionism social comparison Maintenance-Need to 3. Relationship
3. Competitive 3. Loneliness and succeed to keep financial problems
environment homesickness aid 4. Family
Expectations

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Need for Support: There's a pressing need for mental health support systems within educational institutions.

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CASE EXAMPLE:

Background:
Riya is a second-year college student pursuing a demanding major. The semester is at its peak-she has multiple back-to-back
assignments, a group project that’s falling behind schedule, and a major exam just days away. Despite knowing the deadlines, she

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finds it hard to begin her tasks. Instead, she spends hours scrolling on her phone or distracting herself with social media and TV.

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Current Experience:
At night, Riya feels a rising wave of anxiety. Thoughts like "I should have started earlier," and "I’m going to fail," keep looping
in her mind. She experiences a deep sense of guilt and self-doubt. Even when she tries to sleep, her mind races, and she often lies

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awake for hours. The lack of restful sleep leaves her mentally foggy, irritable, and unable to focus in class. She feels stuck in a
cycle she doesn’t know how to break.

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COMMON PSYCHOLOGICAL AND PHYSICAL SYMPTOMS AMONG COLLEGE STUDENTS

COGNITIVE EMOTIONAL PHYSICAL BEHAVIOURAL

• Trouble focusing on • Mood swings • Procrastination or

studies • Anxiety, irritability, •Fatigue or sleep avoidance
• Forgetfulness or sadness problems • Isolation
•Headaches, muscle

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confusion • Feeling • Substance misuse
• Negative self-talk overwhelmed
tension (alcohol, drugs)
and low confidence
•Appetite changes

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• Time management
issues

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•Beiter et al. (2015) highlighted significantly high levels of depression, anxiety, and stress among college students.

•Similar trends seen in Indian contexts- stress, anxiety, and depression are reported at high rates among college students.
Students living away from home report higher levels of stress and anxiety.

•A study by Raja et al. (2022) found that 95% of students reported moderate to severe stress, alongside high levels of
depression and anxiety.

•These findings point to a pressing need for accessible mental health support within educational institutions-including
counseling, awareness programs, and preventive interventions.
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 COPING WITH STRESS AND ANXIETY

UNHEALTHY COPING HEALTHY COPING

• Avoidance or procrastination • Physical activity

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• Overeating or skipping meals • Talking to someone
• Excessive screen time or social media scrolling • Time Management
• Substance use • Mindfulness/meditation

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• Self-Isolation • Deep breathing and relaxation exercises
• Aggression or irritability • Creative outlets
• Oversleeping or sleep deprivation • Seeking therapy/professional help
•
•
•
Perfectionism and overworking

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Negative self-talk or self-blame
Ignoring emotional needs
•
•
Adequate sleep/nutrition
Setting boundaries and saying NO when needed

In college life, stress is common but how you respond makes all the difference.
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PRACTICAL STRESS AND ANXIETY MANAGEMENT TECHNIQUES

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N
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1. PHYSICAL ACTIVITY

1. According to Psychology and Neuroscience research, regular movement positively affects both the body and the brain.

2. Physical activity helps with:

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1. Physiological regulation Reduces stress hormones like cortisol and increases endorphines (natural mood
lifters). This shifts leads to calmer state and improved mood (APA, 2011).

2. Improved brain functioning: It increases blood flow to the brain. Especially the prefrontal cortex which helps with

PT
emotional regulation, attention and decision making (Harvard Medical School, 2020).

3. Distraction and break from rumination Provides mental break from overthinking and negative thought patterns, commonly
seen in anxiety and depression (CBT Models, Beck, 1976).

4. Self efficacy and mood boost

5. Improved sleep
N Completing a workout enhances a sense of conteol, competence and achievement-key
for improving self esteem and reduce helplessness associated with stress.

Physical activity helps in improved sleep quality. Helps over sleep issues like
insomnia/hypersomnia.

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 TYPES OF EFFECTIVE EXERCISES
1. Aerobic Activities
Improves cardiovascular endurance and overall stamina: Running, Cycling, Swimming
2. Anaerobic Activities
Builds muscle strength and power: Weight Training

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3. Mindful Movement
Enhances flexibility, balance, and mental focus: Yoga, Tai Chi

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SIMPLE WAYS TO STAY ACTIVE EVERY DAY

1. Movement During Daily Routine.

2.

3.

4.
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Set Physical Activity Goals.

Social & Community Engagement .

Digital Tools & Apps.

5. Integrate Mindful Movement.

17
2. TIME MANAGEMENT STRATEGIES

Use Planners

EL
Keep track of deadlines and appointments

PT
Chunk Tasks
Break large projects into manageable pieces

Prioritize
N
Focus on important and urgent tasks first

18
EISENHOWER MATRIX
The Eisenhower Matrix, also known as the
Urgent-Important Matrix, is a time
management tool that helps you prioritize tasks

EL
based on their urgency and importance.

PT
It was inspired by former U.S. President Dwight
D. Eisenhower, who said:

N
“What is important is seldom urgent, and what
is urgent is seldom important.”

19
 20

3. HEALTHY HABITS
SLEEP HYGIENE:

Sleep hygiene is defined as a set of behavioral and environmental recommendations

intended to promote healthy sleep, and was originally developed for use in the

EL
treatment of mild to moderate insomnia.

Ways in which Sleep Hygiene can be practiced:

PT
1. Sleep- Aim for 7-9 hours per night.

2. Keep consistent sleep times, stick to same schedules even on weekends.

3. Sleep friendly environment-dark, cool, quiet.

4.

5.
Limit screen-time.

Avoid caffeine before bed N

6. Nutrition: Balanced meal, avoid excess caffeine/sugar
7. Avoid substance misuse (alcohol/stimulants)

20
4. AVOIDING SUBSTANCE MISUSE

Recognize Peer Pressure

Be aware and stay true to your values.

EL
Set Personal Boundaries
Know your limits and communicate clearly.

PT
Seek Support
Use counseling or support groups if needed.

Find Alternatives
N
Engage in sports, clubs, or hobbies instead.

21
 5. COGNITIVE BEHAVIORAL APPROACHES

Cognitive Behavioral Therapy (CBT) is a structured, evidence-based psychological

treatment that helps individuals manage stress and anxiety by changing unhelpful
thoughts and behaviors.

EL
Understanding the CBT Model of Anxiety and Stress:

PT
-Cognitive Component: Anxiety and stress often stem from distorted, negative thoughts
or beliefs (called cognitive distortions) such as catastrophizing, overgeneralization, or
excessive worry.

N
-Behavioral Component: Avoidance behaviors or safety behaviors (e.g., avoiding social
situations, procrastinating) maintain or worsen anxiety over time.

22
Key CBT Techniques for Stress and Anxiety

Cognitive Restructuring (Cognitive Reframing):

•Identifying and challenging negative automatic thoughts.
•Replacing irrational or exaggerated thoughts with balanced, realistic ones.

EL
•For example, changing “I will fail if I don’t do this perfectly” to “I can do my best,
and mistakes are okay.”

PT
Problem-Solving Skills:
•Teaching clients to identify practical solutions to stressors.
•Encourages active coping instead of avoidance.

Behavioral Activation: N
•Encouraging engagement in positive, rewarding activities.
•Helps reduce stress and anxiety linked to inactivity or withdrawal.

23
 MIND-BODY APPROACH
•The mind-body approach refers to a variety of techniques and therapies that focus on the interactions between the brain,
mind, body, and behavior, aiming to use the mind’s capacity to affect physical health and emotional well-being.

Key Concepts:

EL
•Interconnectedness: Mental states like stress, anxiety, and depression influence bodily functions (e.g., heart rate, muscle
tension, immune system).
•Bidirectional Influence: The body also affects mental states-physical illness or pain can impact mood and cognition.

PT
•The mind-body approach seeks to enhance health by promoting awareness and regulation of this interaction.
•These are evidence-supported methods often included in this approach to help reduce stress and anxiety:
-Mindfulness Meditation,
-Progressive Muscle Relaxation (PMR)
-Breathing Exercises
-Yoga and Tai Chi
N
-Biofeedback
-Guided Imagery
-Autogenic Training
24
 MINDFULNESS AND RELAXATION TECHNIQUES

• Mindfulness is the practice of paying deliberate, non-judgmental attention to the

present moment-what you are experiencing right now -with openness and curiosity.
• Jon Kabat-Zinn-MBSR.

EL
COMMON MINDFUL PRACTICES:
• Mindful Breathing

PT
• Body Scan Meditation
• Mindful Movement
• Sitting Meditation
• Walking Meditation

N
• Nature walk/healing forest walk/ShinRinYoku.

25
 OTHER RELAXATION TECHNIQUES

1. Progressive Muscle Relaxation (PMR) 3. Guided Imagery / Visualization

oDeveloped by Edmund Jacobson (1908). o Involves visualizing calming, peaceful scenes.
oInvolves tensing and relaxing muscle groups o Can be guided by audio scripts, therapists, or apps.
systematically. o Engages the imagination to create mental

EL
oEnhances body awareness and reduces muscle relaxation.
tension. o Used for stress reduction, PTSD, and pain relief.
oUsed for anxiety, stress, insomnia, and chronic pain.

PT
4. Autogenic Training
2. Deep Breathing / Diaphragmatic Breathing
oInvolves slow, deep breathing from the diaphragm o Developed by Johannes Heinrich Schultz (1932).

(not chest).
N
oActivates the parasympathetic nervous system.
oReduces heart rate, blood pressure, and anxiety.
o Uses self-suggestions like “My arms are warm and
heavy.”
o Creates sensations of warmth, heaviness, and
calmness.
oHelpful in panic attacks, stress, and anger
management. o Effective for stress, anxiety, and psychosomatic
symptoms.
26
ROLE OF SOCIAL SUPPORT

Role of Social Support Healthy Communication

•Emotional, informational, and instrumental support •Use "I" statements

EL
•Thoits (2011): Social ties are linked to better mental health •Practice active listening
outcomes •Be assertive, not aggressive

PT
Building a Supportive Network Seeking Help
•Join student organizations •Reach out to campus counseling centers
•Participate in peer support groups •Talk to trusted peers, mentors, or professors

N
•Stay connected with family and friends •Normalize mental health support

27
RIYA'S CASE:
Discussion Questions:
1. What kind of stress is Riya experiencing?
2. What are the signs that her stress is impacting her well-being?
3. What might be helpful for Riya?

EL
-Short-Term Strategies + Long-Term Support.

PT
Riya’s experience is common among college students and highlights how academic pressure, if not managed well, can lead
to a harmful cycle of procrastination, anxiety, and burnout. Recognizing the signs early and using supportive strategies—
both self-directed and institutional-can break the cycle and help students regain control over their academic and
emotional well-being.
N
28
 MANAGING STRESS AND ANXIETY- WHAT WE HAVE LEARNED

• Stress and anxiety are natural but when unaddressed, they can become overwhelming.

• Understanding the stress spectrum, the GAS model, and the differences between stress and anxiety helps build

EL
awareness.

• College students experience unique stressors-academic, social, financial.

PT
• Healthy coping strategies are essential to emotional resilience.

• Practical techniques can be embedded into daily life

• Relaxation techniques are used in psychology to reduce stress, anxiety, and physical tension by calming the

•
N
mind and body. Common methods include:

Progressive Muscle Relaxation (PMR), Deep Breathing, Guided Imagery, Autogenic Training, Mindfulness
Meditation, Yoga & Tai Chi., Biofeedback

29
 FOUNDATIONS OF MENTAL AND: 1EMOTIONAL WELLBEING
MODULE
LECTURE 1: IMPORTANCE OF
FOUNDATIONS OF MENTAL
MENTAL HEALTH
AND EMOTIONAL HEALTH DURING
AND EMOTIONAL ADOLESCENCE
WELL-BEING

EL
LECTURE
Presented : IVSaikia,
by- Amandip
THE IMPACT OF TECHNOLOGY AND SOCIAL MEDIA ON ADOLESCENT WELL-BEING

PT
Students Counselor, Institute Counselling Services,

Indian Institute of Technology, Kanpur

-AMANDIP SAIKIA

N CLINICAL PSYCHOLOGIST

1
 LEARNING OBJECTIVES

1. Introduction

2. Prevalence of Technology use among Adolescent

EL
3. Mental Health Impacts of Digital use and social Media

4. Digital Fatigue and Digital Addiction

PT
5. Theoretical perspectives on digital media and mental health

6. Cyber bullying and online harassment

7.

8.
N
Management of digital addiction and fatigue

Role of family and institutions

9. Conclusion

2
 ADOLESCENTS IN THE DIGITAL AGE

• Adolescents are immersed in a highly connected digital environment

EL
• Daily use of smartphones, social media, and messaging is the norm
• Technology shapes identity, relationships, and emotional well-being
• Rising concerns about digital fatigue, screen addiction, and mental

PT
health issues.
• Urgent need to promote healthy, balanced tech habits

N
3
Navigating the Digital Realm

As these young individuals navigate this digital realm, they exhibit behaviors and preferences that are distinct from previous
generations. Their comfort with technology is not merely a matter of adaptation but a fundamental aspect of their identity.
This unique relationship with the digital world has led to the coining of the term "Digital Natives".

EL
PT
Distinct Behaviors Technological Comfort Fundamental Identity

Adolescents today show unique Their ease with technology is not The digital world is not just a tool
patterns in how they interact with and
consume digital content, differing
significantly from older generations.
N learned but inherent, forming a
core part of their identity and daily
routines.
for them; it's an environment that
shapes their social interactions,
learning, and personal
development.

4
Prevalence of Technology Use Among Adolescents

Device Ownership In India Screen Time

Annual Status of Education Report

EL
Globally, over 95% of adolescents Globally, average adolescent
(ASER) 2024, nearly 90% of Indian
own a smartphone, with many also spends around 7 hours per day on
regularly using tablets and adolescents aged 14–16 have access
screens outside of schoolwork,

PT
computers for social and to a smartphone at home. Personal
primarily on social media and
educational purposes. ownership- 36.2% boys and 26.9%
entertainment apps.
girls.

Popular Platforms
N
Instagram, TikTok, Snapchat, and YouTube dominate teen social media usage, shaping how they connect and
consume information. Increase in use of AI like ChatGPT, Character AI may reduce critical thinking and real-life
social interaction. It can also lead to emotional overdependence, privacy concerns, and digital fatigue. 5
 UNDERSTANDING POSITIVE IMPACT OF SOCIAL MEDIA

1.2Community & Social Support- Helps teens stay connected with friends and family, fostering a sense of
belonging. Platforms offer safe spaces for LGBTQ+ youth and others to find community and affirmation.

2. Identity & Self-Expression- Adolescents use social media to explore and express their identities, which can boost

EL
self-esteem. Provide avenues for teens to showcase their creativity, enhancing self-confidence.

3. Mental Health Resources- Serves as a gateway for adolescents to discover mental health information and

PT
interventions. Online communities can promote help-seeking behaviors and serve as a gateway to initiating mental
health care.

N
4. Learning & Engagement: Can be used to disseminate educational content, aiding in learning and skill
development.

6
UNDERSTANDING MENTAL HEALTH EFFECTS OF DIGITAL USE

DIGITAL FATIQUE

Digital fatigue, also known as digital burnout or screen fatigue, occurs when individuals spend extended periods interacting
with digital technologies, particularly without sufficient breaks. This constant engagement can overwhelm the brain, leading to
cognitive overload, emotional exhaustion, and physical symptoms like headaches or blurred vision.

EL
PT
• Eye strain or dryness,
Cognitive • Irritable mood/mood
Blurred or double swings, Increased
vision, Headaches, • Difficulty stress/anxiety, feelings
Neck, shoulder, or back of being overwhelmed,
pain, Fatigue or low
energy, Disrupted
sleep. N concentrating, Mental
fog or forgetfulness,
Reduced productivity
or efficiency, Trouble
focusing on non-digital
tasks.
decreased motivation
or burnout.

Physical Emotional

7
CAUSES OF DIGITAL FATIGUE

1. Excessive Screen Time

• Long hours on devices for work, study, or leisure (e.g., binge-watching, scrolling).
• Lack of regular screen breaks (e.g., violating the 20-20-20 rule).

EL
2. Cognitive Overload
• Multitasking across apps (e.g., switching between emails, messages, tabs).
• Constant notifications and alerts, leading to interruptions and reduced focus.

PT
3. Poor Ergonomics & Visual Strain

N
• Blue light exposure disrupting circadian rhythms and sleep patterns.
• Poor posture, leading to eye strain, headaches, neck/back pain. Reading small fonts or using screens in low light.

4. Lack of Boundaries
• Blurring of work-life balance (e.g., working from bed or during personal time).
• Always-on culture where people feel pressure to respond instantly. No designated "digital off-time" or tech-free
zones. 8
5. Social and Emotional Stressors
• Social comparison and fear of missing out (FOMO) on social media.
• Exposure to negative content or cyberbullying.

EL
• Pressure to maintain an online presence or digital identity.

6. Habitual or Addictive Use

PT
• Compulsive checking of devices out of boredom or anxiety.
• Dependence on digital tools for social interaction or validation.

N
7. Isolation and Reduced Physical Activity
• More screen time often means less movement and less face-to-face interaction.
• Digital substitution for social contact can lead to loneliness and disconnection.

9
DIGITAL ADDICTION
Digital addiction refers to a compulsive and excessive use of digital technologies-such as smartphones, social media, video games,
or the internet—to the point where it interferes with daily life, responsibilities, relationships, and mental well-being.

EL
Key Characteristics of Digital Addiction Common Forms of Digital Addiction

1. Loss of control over device use (e.g., can’t stop scrolling or 1. Smartphone addiction-Constant checking of notifications, messages,

PT
gaming). and apps.
2. Neglect of responsibilities (e.g., school, work, chores). 2. Social media addiction-Obsessive need to post, like, or stay updated.
3. Withdrawal symptoms when not using digital devices (e.g., 3. Internet addiction-Uncontrolled web browsing, streaming, or
irritability, anxiety).

N
4. Tolerance (needing more screen time to feel satisfied).
5. Negative consequences (e.g., sleep disruption, poor grades,
social isolation) but continued use.
information consumption.
4. Gaming addiction-Excessive playing of video games, often for hours
daily.

5. Content bingeing-Watching videos, shows, or streams for long,

uninterrupted periods.

10
Psychological Basis

•Tied to the dopamine reward system-likes, comments, achievements, and new content provide small, frequent dopamine
boosts.
•Digital platforms are designed to be engaging and habit-forming (e.g., infinite scroll, push notifications).

EL
PT
Consequences of Digital Addiction
• Mental health issues: anxiety, depression, stress, loneliness.

N
• Physical effects: eye strain, headaches, sleep disorders, sedentary lifestyle.
• Academic/professional decline due to procrastination or distraction.
• Reduced real-world interactions and weakened relationships.

11
THEORETICAL PERSPECTIVES ON DIGITAL MEDIA AND MENTAL HEALTH

1. SOCIAL COMPARISON THEORY (Festinger, 1954)

Developed by Leon Festinger(1954), proposes that people have an innate need to evaluate themselves-especially their abilities,
opinions, and self-worth-by comparing themselves to others. Two main types of social comparison: Upward/Downward
Comparison

EL
Application to Social Media:
Social media platforms like Instagram, TikTok, and Snapchat amplify upward social comparisons by showing curated,

PT
idealized versions of people’s lives-vacations, achievements, appearance. This creates a constant pressure to "keep up."

Impact on Mental Health:

N
Increased low self-esteem, body image concerns, feelings of inadequacy and anxiety, greater risk of depression, especially
among adolescents and young adults

Example: A teenager sees their peers posting beach vacation photos and designer outfits, while they are studying at home. This
can create a sense of inferiority and dissatisfaction with their own life.

12
2. SELF-DETERMINATION THEORY (Deci & Ryan, 1985)
According to Self-Determination Theory, well-being depends on fulfilling three core psychological needs:
• Autonomy -Feeling in control of one’s actions
• Competence-Feeling capable and effective
• Relatedness- feeling connected and valued by other

How Social Media Interacts with These Needs:

EL
-Supports Relatedness: Likes, comments, and group chats can create a sense of social connection-especially for
adolescents.
-Undermines Autonomy: Excessive use can lead to compulsive checking and reduced sense of control.

PT
-Threatens Competence: Constant exposure to curated content may trigger feelings of inadequacy or failure.
-Creates a False Sense of Connection: Online interactions often lack emotional depth-leading to loneliness despite
being constantly “connected.”

The Impact:
N
Unmet psychological needs over time can increase vulnerability to:
• Anxiety
• Depression
• Digital dependence

13
 3. OPERANT CONDITIONING (Skinner, 1938)
•Concept: Behavior is shaped by reinforcement and punishment.
Social Media Mechanism:
•Likes, shares, and comments act as positive reinforcements, encouraging repeated posting/checking.

EL
•Variable-ratio rewards (like in gambling) increase compulsive checking—users don’t know when they’ll get feedback, so they
check more often.
•Contributes to addictive behaviors and dopamine-driven cycles..

PT
4. COGNITIVE BEHAVIOURAL MODEL (Beck, 1960s)
•

•
Social Media Link:
N
Concept: Thoughts influence feelings and behaviors. Negative thought patterns can lead to mental illness.

Seeing negative or filtered content leads to distorted thinking: "Everyone is happier than me," or "I'm not good enough."
• Can cause or worsen anxiety, depression, and low self-worth.
• Promotes rumination, especially after negative feedback or social rejection.

14
 SUMMARY OF DIFFERENT THEORIES

Theory Effect on Mental Health via Social Media

EL
1 Social Comparison Theory Low self-esteem, body dissatisfaction, anxiety
Unmet psychological needs, emotional
2 Self-Determination Theory
disconnection
3 Operant Conditioning Habitual, compulsive use; digital addiction

PT
4 Cognitive Behavioral Theory Negative thought loops, depression, anxiety

N
15
Case Study: Meher’s Story

Meher is a 16 year old girl who loves learning and is usually quite active in school and
extracurriculars. However, over the last year, she started spending a lot of time on social
media platforms like Snapchat, Instagram, and TikTok. It started with a few minutes of

EL
scrolling after homework, but gradually she began spending 6-8 hours daily online.
She constantly compares herself to influencers-their clothes, bodies, lifestyle and feels like
she’s not good enough. Even though she’s aware that much of it is filtered and curated, she

PT
can’t stop looking. She tries to keep up by posting more often and checking who viewed or
liked her stories.
Over time, Meher began feeling tired all the time, found it hard to concentrate in class, and

N
started skipping meals or sleep just to stay online. She often complains of body aches, mood
swings, and feeling "mentally drained." Even though she says she’s "just resting," she’s always
multitasking between apps, videos, and chats.

16
ONLINE HARRASMENT

Online harassment is a broader term that includes any unwelcome and harmful behavior conducted through
digital means. It can happen to people of all ages and may be sexual, racial, political, or personal in nature.
Forms of online harassment include:
• Cyberstalking (persistent unwanted contact)
• Sending sexually explicit or inappropriate content (sextortion)

EL
• Hate speech or targeted abuse based on gender, caste, religion, or sexuality
• Doxxing (publishing someone’s private info online without consent)
• Trolling with offensive or inflammatory comments

PT
STOPPING AND AVOIDING ONLINE HARRASSMENT
1. Strengthen Privacy Settings
2. Think Before You Share
3. Recognize Warning Signs
4. Do Not Engage
5. Keep Evidence
N
6. Report and Seek Help
7. Talk to a Trusted Adult
8. Stay Informed.
17
CYBERBULLYING
Cyberbullying is a specific form of online harassment that usually occurs among children or adolescents, often within peer
groups. It involves repeated behavior intended to hurt, embarrass, or isolate someone using digital tools like social media,
messaging apps, or gaming platforms.
Common forms include:
• Sending repeated mean or threatening messages

EL
• Posting embarrassing or private images/videos
• Impersonating someone online to damage their reputation
• Spreading rumors or lies digitally

PT
• Excluding someone from group chats or forums

Impact on Mental Health Cyberbullying Among Youth in India

• Anxiety and depression

• Social withdrawal
• Low self-esteem
N
Victims of cyberbullying often experience: India has seen a significant rise in cyberbullying, especially
among adolescents and young adults due to the rapid
increase in internet and smartphone use.
• 1 in 3 Indian teens has faced some form of cyberbullying.
• Sleep problems and academic decline. • Social media platforms like Instagram, WhatsApp, and
• In severe cases, it can lead to self-harm or suicidal thoughts. Facebook are common venues for such abuse.

18
Legal Protection in India
Cyberbullying is punishable under Indian law through sections of the Information Technology Act, 2000, and the Indian
Penal Code (IPC). Relevant sections include:
• Section 66C: Punishes identity theft and unauthorised use of personal data.
• Section 66E: Addresses the violation of privacy by capturing, publishing, or transmitting images of a private area without
consent.

EL
• Section 354D (IPC) – Online stalking
• Section 507 (IPC) – Criminal intimidation via anonymous communication
• Section 67 (IT Act) – Publishing or transmitting obscene material online

PT
What You Can Do If You're Being Cyberbullied?

N
• Do not engage with the bully.
• Take screenshots of abusive content as evidence.
• Block and report the person on the platform.
• Inform a trusted adult, teacher, or counselor if you're a student.
• Report it to the official portals or helplines.
19
Where to Report or Seek Help
If you or someone you know is a victim of cyberbullying, here are places to report and get help:

1. National Cyber Crime Reporting Portal

EL
• Website: [Link]
• Option to report anonymously (especially for women and children).

PT
2. Cyber Crime Helpline – 1930

3. Local Police Station or Cyber Crime Cell

N
20
MANAGEMENT OF DIGITAL ADDICTION/FATIGUE

TIME MANAGEMENT

Time Management refers to the ability to plan and control how one spends the hours
in a day to effectively accomplish goals. For adolescents, effective time management
can help balance academic responsibilities, extracurricular activities, and leisure,

EL
reducing stress and enhancing overall well-being.

Benefits:
• Task Prioritization: Helps in identifying and focusing on essential tasks.

PT
• Enhanced Focus and Efficiency: Structured schedules reduce procrastination.
• Stress Reduction: Balanced routines alleviate feelings of being overwhelmed.
• Improved Work-Life Balance

Time Management Techniques:

• Prioritize tasks with to-do lists
N
• Pomodoro Technique/eisenhower matrix

21
DIGITAL DETOX STRATEGIES
Digital Detox Strategies involve intentionally reducing or eliminating the use
of digital devices, particularly smartphones and social media platforms, for a
certain period. This practice aims to mitigate the negative impacts of excessive
screen time, such as anxiety, depression, and sleep disturbances, by

EL
encouraging more face-to-face interactions and engagement in offline
activities.

PT
Managing Digital Consumption:
• Screen time apps and usage monitoring
• Regular breaks and scheduled offline time

screen time. N
•Temporary Disconnect: A period of significantly reduced or eliminated

•Focus on Present Moment: Encouraging mindfulness and engagement in real-

world activities.
•Examples: Going on a phone-free vacation, setting aside an evening for tech-
free relaxation, or using a digital detox app to limit access.
22
Healthy Digital Habits:

1. Set Time Limits 6. Encourage Hobbies & Real-Life Interaction

Restrict social media/app use to fixed durations. Avoid Balance digital life with creative pursuits and face-to-face
screens at least 30 minutes before bed. time.
2. Use Digital Blockers 7. Practice Mindful Use

EL
Install apps that block distracting sites during work or -Check in with purpose: Ask why you're reaching for your
study time. device.
3. Create Tech-Free Zones/Intentional disconnection -Avoid multitasking: Focus on one thing at a time to reduce

PT
periods digital fatigue.
Make bedrooms, dining areas, or social spaces device- 8. Curate Your Digital Space
free for better presence and rest. -Declutter apps & notifications; Follow uplifting content.
4. Prioritize Offline Activities
N
Include reading, walking, or journaling to reduce screen
dependence.
9. Prioritize Human Connection
-Use tech to connect, not escape: Choose calls over endless
scrolling.
5. Separate Work & Leisure Devices 10. Protect Mental & Emotional Health
Avoid using the same device for both to set clear -Social media breaks.
boundaries. -Seek support if tech impacts sleep, mood, or relationships.

23
 EFFECTS OF DIGITAL DETOX

Reduced Stress Better Sleep

EL
Limiting technology lowers Digital breaks improve sleep quality by

anxiety and mental overload. reducing blue light exposure.

PT
Improved Communication
N
Face-to-face connections strengthen

strengthen without digital distractions.

Enhanced Focus
Temporary disconnection boosts

concentration on real-world tasks.

distractions.
tasks.

24
Role of family and institutions

Parental Guidance

EL
• Set clear boundaries and model balanced tech use.
• Encourage open conversations about online experiences.

PT
• Monitor activity while respecting privacy.

Educational Role
•
•
N
Integrate digital literacy and safety into curricula.
Foster critical thinking and responsible behavior online.
• Create inclusive, supportive environments to discuss challenges.

25
 BUILDING RESILIENCE

Adolescents can cultivate resilience by integrating intentional practices into their daily routines. These strategies
not only enhance mental well-being but also foster a balanced relationship with digital devices.

Building Resilience in Adolescents

EL
Emotional Expression and Self-Compassion Fostering Strong Social Connections
Encouraging emotional expression and self- Maintaining supportive relationships with family,
kindness can strengthen coping skills and reduce
friends, and mentors provides adolescents with a
reliance on harmful behaviors like substance abuse

PT
or disordered eating. network to rely on during difficult times,
reinforcing their resilience.

N
Cultivating Gratitude and Mindfulness
Regular practices such as gratitude journaling and
mindfulness exercises can enhance teens'
emotional resilience. These activities promote a
Developing Problem-Solving Skills
Teaching teens to approach problems methodically
and seek solutions empowers them to face
positive outlook and improve their capacity to
challenges confidently, reducing feelings of
handle life's ups and downs.
helplessness.

26
 SUMMARY

• High Digital Engagement: Adolescents are extensively using digital devices and social media platforms.

EL
• Positive Effects: Facilitates learning, social connections, and access to information.

• Negative Impacts: Excessive use can lead to digital fatigue, addiction, and sleep disturbances.

• Mental Health Concerns: Issues such as anxiety, depression, and decreased self-esteem are linked to overuse.

PT
• Online Risks: Exposure to cyberbullying and online harassment can harm adolescents' well-being.

• Management Strategies: Implementing time management and digital detox techniques can help mitigate

•
negative effects.

N
Role of Caregivers: Parents and caregivers should model healthy digital habits and establish tech-free zones or
times. Building resilience will also help with mental wellbeing.

27
 MODULE : 1
FOUNDATIONS OF MENTAL HEALTH AND EMOTIONAL WELL-BEING

EL
LECTURE : V
THE IMPORTANCE OF SELF-CARE AND SELF-COMPASSION

PT
N -AMANDIP SAIKIA
CLINICAL PSYCHOLOGIST

1
PRESENTATION OVERVIEW

What is Self-Compassion?

Physical, Emotional, and Social Self-Care

EL
Building Routines for Mental Health

PT
Managing Stress through Self-Care Practices and
Mindfulness/Self awareness

N
Role of Boundaries in Self-Care

Nurturing Positive Self-Talk and Acceptance

2
UNDERSTANDING SELF-COMPASSION

Self-compassion is about treating yourself with the same warmth and understanding
you'd offer a close friend who is struggling. It involves recognizing your own

EL
suffering, acknowledging that imperfection is a shared human experience, and
responding to yourself with kindness, rather than harsh self-judgment.

-Self-compassion simply involves doing a U-turn and giving yourself the same compassion

PT
you'd naturally show a friend when you're struggling or feeling badly about yourself.

N
When faced with challenges or mistakes, self-compassion encourages us to pause and
ask, "How can I comfort and care for myself in this moment?" It means accepting our
humanness, with all its frustrations, losses, and limitations, and working with this
reality instead of fighting against it. This acceptance fosters a deeper sense of peace
and enables us to grow from a place of self-care, not self-criticism.

3
THE ELEMENTS OF SELF COMPASSION

Self-Kindness Common Humanity Mindfulness

EL
Taking a balanced, non-judgmental
Being warm and understanding Recognizing that suffering, failure,
approach to our suffering, observing
towards ourselves during moments of and imperfection are universal

PT
our thoughts and feelings without
suffering, failure, or inadequacy. This human experiences. This awareness
suppressing or exaggerating them.
contrasts with harsh self-judgment reduces feelings of isolation and
This prevents over-identification with
and provides inner support. connects us to others.
negative emotions.

N
These three interconnected elements form the foundation of self-compassion, as defined by Kristin Neff. By practicing self-kindness,
acknowledging common humanity, and cultivating mindfulness, we can develop a more supportive and resilient relationship with
ourselves, fostering emotional well-being and a healthier response to life's inevitable difficulties.

4
 5
The Benefits of Self-Compassion

More likely to Less Likely to

•Feel happy, optimistic, and satisfied with life •Experience intense shame and self-loathing
•Have a stable and unconditional sense of self-worth •Base self-worth on social approval, attractiveness, or success

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•Be appreciative of and satisfied with their bodies •Have negative body image or engage in disordered eating
•Demonstrate higher levels of emotional intelligence •Ruminate on negative thoughts or become emotionally
dysregulated

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•Be forgiving and compassionate toward others •Develop anxiety or depressive disorders or suicidal ideation
•Be conscientious and take personal responsibility •Abuse drugs and alcohol as an escape from emotional pain
•Show grit, motivation, and determination to meet important •Feel lonely and isolated
goals
•Focus on learning and personal growth
N •Become hopeless about the future or cynical toward life

Extensive research consistently demonstrates the profound benefits of self-compassion on both mental and physical health. Individuals who
cultivate self-compassion exhibit greater resilience, emotional stability, and overall life satisfaction. They navigate challenges with a healthier
mindset, fostering personal growth and maintaining positive relationships, while reducing the likelihood of various mental health struggles and
unhealthy coping mechanisms. 5
INTEGRATING SELF COMPASSION

a) Self-Love Reminders

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• Morning affirmations: Stand in front of a mirror and say things like, “I am worthy of kindness,” or “I am doing my best”
• Sticky notes or phone alerts: Use gentle prompts like, “Be patient with yourself today”

b) Common Humanity Breaks

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• Pause during tough moments and think: “This is hard-and it’s part of being human”
• Add self-compassion breaks: “This is suffering… others feel this too… may I be kind to myself” with a hand on your heart

c) Mindfulness Pauses
•
• N
Check in mid-day: Stop for deep breaths and notice feelings-stress, tension—without judgment .
Use “booster breaks”: 10–15 minute mini-breaks involving stretching, breathing, or brief meditation to restore calm

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 What is Self Care?

WHO defines self-care as, "The ability of individuals, families and communities to promote their own health, prevent disease, maintain health,
and to cope with illness with or without the support of a health or care worker."
It recognizes individuals as active agents in managing their own health care in areas including health promotion; disease prevention and
control; self-management; providing care to dependent persons; and rehabilitation, including palliative care. It does not replace the health care

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system, but instead provides additional choices and options for healthcare.

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Trauma/Emotional Labor Relationships Work Demands

Direct or vicarious exposure to

trauma, or professions requiring
high emotional labor (like
N Conflict, role strain within
family or friendships, and the
emotional labor involved in
Deadlines, heavy workloads, and
performance pressures can be
significant stressors, leading to
chronic tension and burnout if not
caregiving), can lead to deep- maintaining connections can
seated stress and fatigue. be emotionally taxing. managed effectively.

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MANAGING STRESS THROUGH SELF-CARE PRACTICES

Professional Self-Care Social Self-Care Emotional Self-Care

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Emphasizes maintaining a Focuses on nurturing Involves recognizing and
healthy work-life balance, meaningful relationships, acknowledging emotions,

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seeking supervision when engaging with supportive finding healthy ways to
needed, and committing communities, and building express feelings, and
to continuing education to strong personal support practices like journaling
prevent burnout and networks for connection to process inner

N
foster growth in one's
career.

Physical Self-Care
and belonging. experiences effectively.

Includes essential practices like getting adequate sleep, consuming nutritious

meals, regular exercise, and attending medical check-ups to maintain bodily
health.
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Why Routine Matters

Reduces Stress & Anxiety Enhances Predictability & Control

Structured days eliminate decision Knowing what comes next creates a

fatigue and reduce overall stress by sense of grounding and control,
providing predictability and improving concentration and
minimizing spontaneous choices. significantly lowering anxiety levels.

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Supports Healthy Habits Improves Sleep Quality
Consistent routines naturally encourage Going to bed and waking up at

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practices like regular sleep, nutritious consistent times strengthens your
meals, and consistent exercise, which circadian rhythm, leading to more
are vital pillars of robust mental health. restful and higher quality sleep.

Boosts Well-being & Emotional Resilience

N
Routine frees up mental energy for creativity, self-care, and joyful pursuits, fostering stability and
adaptability even during disruptions like the pandemic.

Establishing a consistent routine is a powerful tool for mental health. It provides a framework that not only supports physical well-being but also
cultivates emotional resilience and a sense of calm. By reducing uncertainty and promoting healthy habits, routines enable us to navigate daily life
with greater ease and focus.
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Sample Daily Routine for Mental Health

Time Activity Purpose

Morning Mindfulness practice (5–10 min) Focus on breath and set a compassionate tone for your day

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Make your bed & hydrate Create calm, order, and a sense of accomplishment

Breakfast Nutritious meal Your brain and mood benefit from a balanced start

Midday Physical activity (20–30 min walk or exercise) Boost endorphins, reduce cortisol, and enhance focus

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Break Compassion “booster break” or journal entry Pause to self-soothe, reflect, or affirm yourself

Afternoon Work or study segment With structure and energy maintained, thanks to earlier activities

Evening Downtime – reading/music/social connection Support emotional recharge and reinforce work-life balance

Night
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Evening wind-down routine & bedtime Reduces screen time, eases the mind, and supports quality sleep

This sample routine blends mindfulness, physical, and restorative activities-tailored for a balanced mental health day

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THE CRUCIAL ROLE OF BOUNDARIES IN SELF-
CARE

Importance of Boundaries Types of Boundaries

Boundaries are vital for protecting • Physical: Setting limits on space and

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emotional space, preventing personal time, like establishing quiet
exhaustion, and avoiding burnout, zones at home.
both in caring professions and • Emotional: Regulating how much

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personal relationships. They define emotional labor you invest, crucial in
where you end and others begin, helping roles.
ensuring your well-being. • Digital: Enforcing screen-down times
to prevent overload and improve

Effective Strategies
Nmental health.

-Saying "no" strategically: Understand your capacity and refuse when overextended.
-Scheduled breaks: Build deliberate downtime into your day for rejuvenation.
-Delegation: Share tasks professionally and personally to lighten your load, fostering balance.
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Understanding Mindfulness: Paying Attention with Purpose

Defining Mindfulness Key Qualities & Dimensions

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Mindfulness is often described as "paying attention, on • Non-judgment: Observing experiences without labeling them
purpose, in the present moment, non-judgmentally," a good or bad.

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definition coined by Jon Kabat-Zinn. This widely accepted • Acceptance: Embracing present reality without resistance.
concept emphasizes a receptive and balanced attention to • Curiosity, Openness, Non-attachment, Equanimity: Attitudes
present-moment experience, fostering self-awareness without fostering balanced attention.
reaction.

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Mindfulness manifests as a momentary state, a stable trait, and through formal practices like meditation or structured interventions such
as MBSR or MBCT.

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CORE MINDFULNESS TECHNIQUES: BODY SCAN

What is a Body Scan?

A guided, sequential attention to different body areas—from toes to head—observing sensations with curiosity and non-

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judgment. It helps you tune into your internal physical cues.

How to Practice

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• Get comfortable, close your eyes, and take deep breaths.
• Focus on your toes, noticing sensations, then slowly move attention upward to your head.
• Acknowledge each sensation without trying to change it, gently guiding your mind back if it wanders.
•

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End with a few breaths, feeling grounded.

Benefits
• Increases interoceptive awareness, enhancing your ability to sense internal bodily cues.
• Promotes a profound sense of calm and deep mental relaxation.
• Strengthens your capacity to observe physical signs of stress, such as muscle tension.

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Core Mindfulness Techniques: Mindful Breathing

What is Mindful Breathing? How to Practice Benefits

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• Sit upright with a relaxed • Calms the nervous system,
A foundational meditation
spine, closing your eyes or effectively reducing cortisol,
focusing on the physical
softening your gaze. the stress hormone.
experience of breathing to
• Observe the natural rhythm of • Enhances focus and emotional

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anchor attention in the present
your breath-air flowing in and regulation, leading to reduced
moment. It's a simple yet
out, feeling sensations in rumination.
powerful way to return to the
nostrils or chest/abdomen. • Offers a simple yet powerful
present.

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• Gently redirect focus if your
mind wanders, without self-
criticism. Practice for 5–15
minutes daily.
anchor for returning to the
present moment, anytime,
anywhere.

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Core Mindfulness Techniques: Walking Meditation

Benefits

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How to Practice
• Combines movement with

• Choose a safe route. Stand still, take deep mindfulness, promoting mental

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clarity and stress relief.
What is Walking breaths, and notice your posture.
• Walk slowly, focusing on each foot's contact • Improves blood flow, sleep quality,
Meditation? balance, and overall mood.
with the ground: heel, ball, toes.
• Offers a portable practice you can
A mindfulness practice done
while walking slowly and
intentionally-paying attention to
bodily sensations and
N
•

•
Bring awareness to your breath and engage
your senses-sounds, air, smells, sights.
Re-center if your mind wanders, gently re-
anchoring to stepping and breath.
do anywhere, especially helpful
when seated meditation is
challenging.

surroundings. It combines • Stop mindfully, pausing to notice how you

movement with deep awareness. feel.

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Nurturing Positive Self-Talk and Acceptance 16

Self-Talk Matters
The tone and content of your internal dialogue profoundly shape emotional well-being and self-

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perception, acting as a foundation for all other self-compassion practices.

Self-Compassion Techniques

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Utilize internal affirmations like "I deserve care and rest," common humanity reframes ("Everyone
struggles sometimes"), and mindfulness of inner critics by observing thoughts non-judgmentally
and responding with warmth.

Acceptance vs. Resistance

N Embracing emotions, rather than fighting them, paves the way for deep healing and
significantly reduces emotional distress. This practice enhances self-awareness and
self-regulation, leading to greater peace.

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Case Study: Ananya's healing journey 17

Ananya, a 16-year-old student from Bangalore, was overwhelmed by anxiety and depression after breaking up with her

first serious boyfriend. She blamed herself (“I ruined everything”), suffered sleepless nights, lost interest in studies and

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social life, and reported persistent self-criticism-classic signs of low self-compassion linked to emotional distress in

teens. In therapy, she began practicing daily self-care rituals: morning affirmations like “I deserve peace and kindness,”

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brief mid-day mindfulness breaths, and weekly “common humanity” breaks-reminders that breakups hurt many

people, not just her. Within four weeks, Ananya showed notable improvements: her self-talk grew gentler, sleep patterns

N
stabilized, and she tentatively reconnected with friends. At the three-month mark, her anxiety and depressive symptoms

had significantly reduced-mirroring outcomes from compassion-focused therapy studies showing a 65–72% recovery in

depression and rumination post-breakup . Ananya described feeling “lighter” and more resilient-ready to embrace

academics, friendships, and life with renewed self-acceptance and inner warmth.

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 SUMMARY

• Self-Compassion- Be kind to yourself in times of struggle-embrace self-kindness, common humanity, and mindfulness
• Core Elements & Daily Strategies
-Self-kindness, recognizing shared human experience, and balanced awareness
-Techniques: mindful breathing, gentle self-talk, journaling, loving-kindness meditation

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• Self-Care & Strategies
-Intentional actions to support emotional, physical, mental, and spiritual health
-Include scheduled downtime, healthy routines (sleep, hygiene, exercise), boundaries, restorative hobbies.
Routines & Boundaries

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•
-Provide structure, protect energy, prevent burnout, and support sustained well-being.
• Mindfulness Techniques
-Body-Scan: enhances awareness, eases stress, promotes relaxation and better sleep

• Positive Self-Talk & Acceptance N

-Mindful Breathing & Walking: ground attention, reduce anxiety and stress

-Replacing self-criticism with compassionate inner dialogue cultivates self-acceptance and resilience.
• Case Study-Real-life example illustrated how self-care and compassion help recover from stress, anxiety, or depression.

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THANK YOU!

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