HOMEROOM GUIDANCE PROGRAM

School Year 2024-2025

Week 1/ October 2024

Mental Health: How do we help?

I. OBJECTIVES

● Identifying the ways to extend help to someone experiencing mental health

concerns.
● Understand the importance of mental health literacy in the school.

II. CONTENT

TOPIC: Mental health: how do we help?

MATERIALS: Pen and Paper/Notebook

III. DISCUSSION

In supporting those with mental health problems or mental illness, early intervention is
always crucial. However, the misconceptions surrounding treatment and mental health
frequently hinder people from seeking help. Real people face real issues, and stigma
can be reduced with the appropriate approach.

Before identifying the ways to help, let us first define what is stigma and the difference
between mental health problems and mental illness.

DEFINING STIGMA

Stigma is defined as “an attribute or characteristic that marks a person as different

from others and that extensively discredits his or her identity”. Relating to mental
health, stigma occurs when someone is perceived negatively because of a mental
illness or mental health problem. In the Filipino context, conversation about mental
health is still a concern due to it being viewed as unconventional. Even when mental
health issues are not novel in our country, addressing the problems is still difficult due
to stigma.

As a result, those experiencing mental health issues do not seek help because of
shame, guilt, or feeling afraid. The beliefs, culture, knowledge, experience of meeting
people with mental health concerns and the amount of contact can collectively
influence how an individual perceives mental health. More importantly, how you
respond is influenced by these factors.
 Mental Health Problems versus Mental Illness: What is the difference?

Sometimes, mental health issues cannot be determined by a sole cause. It can be due
to different factors such as life transitions, family, health, academics, politics,
relationships, and finances. To further understand mental health, let us determine the
difference between these two terms. With the proper understanding, addressing the
concerns and providing help can be better done.

Mental Illnesses Mental Health Problems

Less common experience A common experience of negative or upsetting

emotions or thoughts

Symptoms may occur in response to an event or Generally triggered by an event or problem

problem or they may occur spontaneously

Symptoms tend to be more severe and long- Associated with emotions and behaviors that are
lasting less severe and are relatively short-term

Requires professional help, which is essential for a It doesn’t generally require professional help, but
positive prognosis it may be useful

Some members of the community may believe that mental illnesses such as
depression are just for seeking attention or a sign of weakness. Individuals who
experience mental health concerns may be told to just toughen up because those
problems are “all in your head”. The stigma remains despite the efforts of mental health
professionals to provide knowledge. Education is truly crucial in reducing the stigma
and raising awareness of mental health.

WAYS TO HELP AND REDUCE STIGMA

✔ Challenge your preconceived bias and attitude towards mental health. Take the
time and effort to remove stereotypes and judgment by attending seminars,
watching documentaries or movies, reading literature, or through news outlets
and scholarly websites.

✔ Learn to use person-first language. What does this mean? It is done by putting a
person before a diagnosis, describing what condition a person "has" rather than
asserting what a person "is". For example, you should address someone by
saying “people living with depression” instead of saying “depressed people”.
This may be a simple gesture but it shows how you emphasize the person rather
than their condition.
 ✔ Keep an open mind at all times. There may be instances where you can
encounter people with mental illness or problems, so make sure that you can
respond appropriately without a shred of judgment. Be understanding and
accepting. Feeling unconditionally accepted is very important for the recovery of
those living with a serious mental health problem or mental illness.

✔ Talk with empathy and respect. For example, if you have noticed a student who
is struggling, communicate well and talk about their behavior rather than saying
“You are acting weird”. Keep in mind that the stigma surrounding mental illness
is the biggest reason why people do not seek the help that they need.

✔ Be intentional when offering help. Ask the person how they want to be helped or
the kind of approach they prefer in addressing their mental health concerns.
There may be some who will resist help, but reassure them that your support is
available if they have a change of mind. Moreover, if you have noticed alarming
and harmful behaviors, inform the appropriate person in your school such as the
adviser, guidance counselor, or principal.

WAYS TO TAKE CARE OF YOUR MENTAL HEALTH

ADEQUATE SLEEP

Inadequate sleep, which is becoming a habit for teenagers, has been linked to mental
health issues according to scientific studies. Quality sleep is required by having eight
hours of sleep during school days and over nine hours on weekends. You also need to
have a sleep routine where your sleep and wake hours are consistent. Disruption of
your sleep routine can create imbalance, especially in the release of sleep and wake-
related chemicals in your brain.

LIMIT YOUR SCREEN TIME

Consequently, to improve sleep quality, you need to refrain from using devices 30
minutes before bedtime. To take a break from screen time, you can also do other
activities that are productive and less harmful. Moreover, social media usage should
also be limited. It can somehow promote communication and belongingness but it can
also lead to bullying, peer pressure, and portraying unrealistic standards.

SET A LIST OF ACTIVITIES

Do you often find yourself worrying about things/activities you’ll need to do the next
day? If so, it is better to make a to-do list for you to keep track of those activities.
Instead of anxiously anticipating what tomorrow brings, take hold of situations that you
can control and make a plan. Organizing the activities/ to-do’s will help in reducing
anxiety and releasing stress. It will make you more focused and stay on track with the
tasks that are needed to be done.

MOVE YOUR BODY

Exercise enhances sleep, socialization, hydration, diet, self-esteem, stress reduction,

and happiness through sports like basketball, softball, and running, without the need
for headbands or participation. It can be overwhelming at first, so take the time that
you need and build habits slowly. You can maybe start with a 10-minute walk daily and
gradually increase weekly. To maintain a healthy lifestyle, aim for 60 minutes of daily
physical activity, focusing on activities that you enjoy such as going to the gym,
dancing, zumba, etc.

REWARD YOURSELF

Do not forget to reward yourself, especially when reaching your goals. Small incentives
like TV time or indulgent snacks can be used for minor goals, while larger goals may
require a trip, purchase, or increased allowance. Additionally, rewarding yourself can
also be a means of “me-time” moments. Self-care is essential for individuals of all
ages, enabling the pursuit of interests, reflection, emotional regulation, independence
from parents, and identity development. It's important to do this without guilt and
without sacrificing things that you need to do.

______________________________________________________________________

SEEK STABILITY

Stability involves understanding emotions, reducing stress, and setting one’s balance.
It can be through paying attention to yourself, and your surroundings and unlearning
toxic thinking patterns. You can also practice good breathing techniques to help
alleviate anxiety. Do not be caught up in the chaos and always try to find a balance
within you. Create habits and healthy coping mechanisms that can aid when dealing
with mental health issues.

TALK ABOUT IT

Fear of judgment can lead to withdrawal or avoidance of sharing feelings, but support
from loved ones and listening can help alleviate this difficult time. To understand your
emotions better, identify them and discover the causes and their effects. You have to
be the first one to listen to yourself without judgment and invalidation. Develop your
social-emotional skills by being open about your challenges, labeling and expressing
feelings, and seeking support from adults when needed.

Schools play a vital role in educating the students and helping in eradicating the
stigma. Many young individuals could be suffering from mental health issues which can
be acknowledged by the teachers, personnel, guidance counselor, or classmates.
Having common knowledge of dealing with mental health can be a great step towards
influencing others to seek help and be more aware.
 ASSESSMENT

Your wellness affects your actions, and emotions, and relates to all aspects of your
lives. On a piece of paper/notebook, create your Wellness Plan. This will serve as your
guide as you set your goals in taking care of your mental health. An example below is
provided for developing your wellness plan. You can add more categories depending
on the goal that you want to achieve.

PHYSICAL ACTIVITY HEALTHY EATING EMOTIONAL WELL-BEING

Goal: Goal: Goal:

Action step: Action step: Action step:

Indicator that I reached my Indicator that I reached my Indicator that I reached my

goal: goal: goal:
 HOMEROOM GUIDANCE PROGRAM
School Year 2024-2025
Week 2/ October 2024

Stress In My Teens

I. OBJECTIVES

● Identifying the stressors that are commonly experienced as a teenager.

● Understanding the effects of stress on one’s well-being.

● Develop coping strategies to properly deal with stressors.

II. CONTENT

TOPIC: Stress in My Teens

MATERIALS: Pen and Paper/Notebook

III. DISCUSSION

Warm Up

Before you proceed with the discussion, assess your mood first with this ‘feelings
thermometer’ projected on the screen. Reflect on what you are feeling at the moment
and at what level you are. What have you observed? How are you handling your
feelings?
 STRESS AND STRESSORS: HOW TO MANAGE IT?

"Stress" is a word we hear a lot, but what exactly does it mean? Stress refers to our
physical and mental reactions to external events, whether positive or negative.
Stress is a normal and sometimes desirable aspect of life. Positive stress, known as
"eustress" can motivate us to engage in activities we might not otherwise, such as a
dance performance. The other type of stress is called “distress”. It is a negative stress,
triggered by overwhelming demands or perceived threats, that can lead to physical and
psychological maladaptation, posing serious health risks to individuals.

Teens may experience longer stress due to a less developed brain part regulating
stress response compared to adults.

On the other hand, “Stressor” is defined by the APA Dictionary as “any event, force, or
condition that results in physical or emotional stress. Stressors may be internal or
external forces that require adjustment or coping strategies on the part of the affected
individual”.

What are the common stressors that you have experienced? Here are some examples
that you may be able to identify:

Examples of negative stressors causing distress:

⮚ The death of a loved one ⮚ Being abused or neglected

⮚ Losing contact with a friend or ⮚ Separation from a romantic

family partner
⮚ Hospitalization (oneself or a ⮚ Conflict in interpersonal
family member) relationships
⮚ Injury or illness (oneself or a ⮚ Financial difficulties

⮚ Sleep problems
family member)

Examples of positive stressors causing eustress:

⮚ Chosen as a classroom/school ⮚ Moving to a new home

⮚ Taking a vacation
officer
⮚ Starting college
⮚ Holiday seasons
⮚ Transferring to a new school
 ⮚ Taking educational classes or
learning a new hobby

What are the signs that someone is experiencing stress? Some changes may be
considered normal due to natural and hormonal adjustments. It is important to assess
if those signs are aligned with an external event rather than physiological causes.
Identifying the signs can help in interacting with individuals who are stressed to avoid
mishandling emotions.

These are the signs that you may look out for not just for yourself but in observing
others as well:

● Feeling agitated, anxious, irritable, or depressed

● Getting sick more frequently

● Experiencing more headaches, stomachaches, or other pains

● Exhaustion and fatigue

● Inability to sleep, or excessive sleep

● Skipping meals, or bingeing

● Ignoring chores or other activities

● Loss of focus and concentration

Now, how can you manage stress? These are some steps you can follow, not as a
quick fix but to deal with stress desirably:

Acknowledging the Problem

Handle a problem with clear thinking and turn off irrational or negative thoughts.
Coping with problems instead of just ignoring them leads to healthy well-being. For
example, students often delay tasks, resulting in a lack of enjoyment and productivity.
But, prioritizing school work over fun can prevent stress and prevent a cycle of worry.
You can focus on small tasks or create lists to reduce stress and anxiety, leading to
better sleep and a manageable workload.

Avoid stress when possible

Sometimes we know exactly when we are headed for trouble. Avoiding trouble from a
distance is easier than dealing with it up close. For example, you know the people who
might be a bad influence on you, the places where you’re likely to get in trouble, and
the things that upset you. Choose not to be around those people, places, and things
that mess you up.

Learn to Let Go

Sometimes, we attempt to fix things while ignoring the fact that they can never be
changed. For example, you constantly complain about the weather but you cannot
change it or control it. Decide when and where to use your energy and let go of
situations that are beyond your control. Learn to not take things personally especially
those that have little to nothing to do with you.

Active Relaxation

Make a conscious effort to relax yourself from stress by calming your mind and body.
For example, you can do this through the 4-7-8 breathing technique. Breathe slowly,
lying on your back, placing your hands on your belly, and taking deep breaths. Take a
full breath while counting to 4. Hold the breath for 7 counts, then slowly release it for 8
seconds, if possible. Perform 10 repetitions of this exercise to experience relaxation,
requiring full concentration to divert your mind from distractions and just focus on
breathing.

Have Mini Vacations

Visualize a relaxing and beautiful place to de-stress, take deep breaths, close your
eyes, and sit down to relax. Everyone deserves self-care, including a warm bath, deep
breaths, or just being outside and having fresh air. Enjoy hobbies, creative art, and
nature as instant vacations. Take a walk outside, forget worries, and read a good book
to escape reality and immerse yourself in the beauty around you.

Express and Release

Overwhelming feelings often lead to storing them in an imaginary bubble, expecting to

handle them later, but eventually, the bubble becomes too large to handle. To manage
overwhelming thoughts, focus on one problem at a time and let go of the rest. This
approach makes it less intimidating to confront overwhelming thoughts. You can do it
through creative arts, exercising, talking with someone, journaling, praying, laughing,
crying, or just meditating.
 ASSESSMENT

On a piece of paper/notebook, write down your Stress Plan. This will serve as proof
that you can cope healthily and have the power to control yourself. Complete your
stress plan by writing ways to manage stress based on the pointers below.

My Stress Plan

Point 1: Tackling the Problem

When I have too many problems, I will deal with them by __________________________

Point 2: Picking my battles

I know that everyone has stress, but there are things that I could stay away from that stress me
out…

I will Avoid certain people, like ________________

Avoid certain places, like_________________

Avoid certain things, like_________________

Avoid certain memories that create pain for me, like_________________

Point 3: Let some things go

I realize I am wasting energy worrying about things I cannot change. Here are some things I'm
going to try to let go of so I can concentrate on the problems I can change.

I will let go of __________________________________________________________