Seminar: Maintaining Mental Stability Overview We all go through tough times, and people help us through them. Other times we have been worried about other people’s mental health. Whether they are a friend, family member, brethren or colleague, there are many ways to support somebody you care about. It can be challenging to know what to do if you are worried about someone. However, when you know there is an issue, it is essential not to wait. Waiting and hoping they will come to you for help might lose valuable time getting them support. Talking to someone is often the first step when you know they are having a hard time. This way, you can find out what is troubling them and what you can do to help. This seminar gives a brief overview of the common triggers, signs and symptoms of mental health problems, how to seek help and how to support if you’re worried that a loved one is struggling with their mental health. Focal points Mental health, brief facts and figures Mental Disorders including Common mental health conditions (CMHCs) Probable causes Signs and symptoms (warning signs) Some common triggers of Mental Health problems How to maintain a stable mental health How to support if you’re worried that a loved one is struggling What is mental health? State of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. Your MH describes your emotional wellbeing – how you think, feel, and react. It’s just as important as your physical health and, like your physical it can get better or worse over time. Mental health issues can be treated, especially with early intervention Mental health is shaped by where we live, learn, work, and connect. That means families, schools, workplaces, housing, transport, justice, and even digital spaces all play a role. Brief facts and figures 1
symptoms. 1 in 4 people experience a MH problem of some kind each year in England. 1 in 5 people report experiencing a common mental health problem (like anxiety and depression) in any given week in England. Globally, more than a billion people live with a mental health condition. Women are more likely to experience common mental health problems, particularly anxiety-related disorders. Mental disorders (general populace) • Anxiety disorders (Generalised anxiety disorder (GAD) • Depression. ... • Bipolar disorder. ... • Post-Traumatic Stress Disorder (PTSD) ... • Schizophrenia/psychosis • Eating disorders • Disruptive behaviour and dissocial disorders . Obsessive Compulsive Disorder (OCD Probable causes of mental health problems • Cost of Living • Financial Stress: People in debt are over twice as likely to experience a mental health problem. • Deprivation: 26.2% of people in the most deprived areas have MH problems, compared to 16.0% in the least deprived. • Workforce Challenges: While digital tools are being introduced to aid productivity, mental health services are facing high demand. • Physical Health: Chronic pain, disability, and illnesses like diabetes or Parkinson's. • Social Factors: Loneliness, social isolation, bereavement, and poverty. • Cognitive Factors: Decline in memory or cognitive function. Signs and Symptoms of mental health problems Sleep or appetite changes - Dramatic sleep and appetite changes. Decline in personal care - Difficulty caring for oneself including bathing. Mood changes - Rapid or dramatic shifts in emotions or depressed feelings, greater irritability. Withdrawal - Recent social withdrawal and loss of interest in activities previously enjoyed. Body Pain - Difficulty managing pain such as stomach aches or headaches. 2
activities, such as quitting sports, failing in school or difficulty performing familiar tasks. Problems thinking - Problems with concentration, memory or logical thought and speech that are hard to explain. Increased sensitivity - Heightened sensitivity to sights, sounds, smells, or touch; avoidance of over-stimulating situations. Apathy/indifference/lethargy - Loss of initiative or desire to participate in any activity. Feeling disconnected - A vague feeling of being disconnected from oneself or one’s surroundings; a sense of unreality. Illogical thinking - Unusual or exaggerated beliefs about personal powers to understand meanings or influence events; illogical or “magical” thinking typical of childhood in an adult. Nervousness - Fear or suspiciousness of others or a strong nervous feeling. Unusual behavior -odd, uncharacteristic, peculiar behavior. Changes in school or work - Increased absenteeism, worsening performance, difficulties in relationships with peers and co-workers. Some common things that can trigger mental health problems bullying or abuse trauma problems at home, school, or work Homelessness or poor housing Social and environmental factors – including poverty, violence, inequality, and environmental deprivation – also increase the risk of experiencing mental health conditions. losing someone you trust experiencing discrimination and stigma difficult relationships with family, friends, or partners loneliness Individual factors such as emotional skills, substance use and genetics can increase vulnerability to mental health problems. stress and pressure. physical health problems low self-esteem 3
Aim for quality sleep every night - poor sleep directly impacts emotional regulation. Have a consistent sleep pattern (7–9 hours) Reduce feelings of overwhelm - Set realistic goals and priorities, decide what must get done now and what can wait. Know your limits! Regular exercise - Move your body regularly. Physical activity, like walking, cycling, swimming, releases endorphins, boosts mood, and reduces stress. Connect with others - Maintain strong relationships with family, friends, brethren, and the community to foster emotional support and belonging. Practice relaxation - Use techniques like deep breathing, meditation, or spending time in nature to calm your mind and stay present. Eat a balanced diet Proper nutrition supports brain function and stabilizes energy levels throughout the day. Challenge unhelpful thoughts Actively identify and reframe negative self-talk, which can improve mood and reduce anxiety. Positive affirmation Make time for hobbies - Dedicate time to activities you enjoy, such as reading, crafting, or music, to boost self-esteem and happiness. Abstain from substance use – Also, reduce caffeine intake, as they can negatively affect sleep and heighten anxiety. Seek help when needed - Do not hesitate to reach out to a professional or talk to someone you trust if you are struggling. Take your medication if you are on any. How do you feel about your body? Body image is complex and can have a significant impact on mental wellbeing, contributing to anxiety, low mood, low self-esteem, loneliness, and other common mental health concerns. Most of us worry about how we look from time to time – it is human nature. However, certain behaviours could be a sign that you are focusing too much on your body image, which can have a negative impact on your mental health. Appreciate your body – we are all different! There is no right or wrong way to look. Focus on your health and wellbeing, not how you look. Take control of your social media – do not believe everything you see, unfollow any accounts that make you feel bad about your body, find positive role models, and have regular time-outs. 4
member or healthcare professional. How to help if you’re worried that a loved one is struggling with their mental health 1. Set time aside with no distractions It is important to provide an open and non-judgemental space with no distractions. Listen to them - be patient. Remind them that the way they’re feeling isn’t their fault. Reassure them that things will get better with time and support. Be there. Encourage them to get help/support them to seek help. (you can’t force some to seek help, but you can reassure them that mental health problems are common and that there is help out there). 2. Let them share as much or as little as they want to Let them lead the discussion at their own pace. Don’t pressure them to tell you anything they aren’t ready to talk about. Talking can take a lot of trust and courage. You might be the first person they have been able to talk to about this. 3. Don't try to diagnose or second guess their feelings You probably aren’t a medical expert, and while you may be happy to talk and offer support, you aren’t a trained counsellor. Try not to make assumptions about what is wrong or jump in too quickly with your own diagnosis or solutions. 4. Keep questions open ended Say, "Why don’t you tell me how you are feeling?" rather than "I can see you are feeling very low". Try to keep your language neutral. Give the person time to answer and try not to grill them with too many questions. 5. Talk about self-care Discuss ways of de-stressing or practising self-care and ask if they find anything helpful. Exercising, having a healthy diet and getting a good night's sleep can help protect mental health and sustain wellbeing. 6. Listen carefully to what they tell you Repeat what they have said back to them to ensure you have understood it. You don’t have to agree with what they are saying, but by showing you understand how they feel, you are letting them know you respect their feelings. 7. Offer them help in seeking professional support and provide information on ways to do this You might want to offer to go to the GP with them or help them talk to a friend or family member. Try not to take control and allow them to make decisions. Support their treatment. 5
You will have your own limits on the support that you can provide. And it's important to take care of yourself too. Give yourself time to rest and process what they have told you or what’s happened. Try to help them create a support network of other friends, relatives and mental health professionals who can help them too. Remember that if you believe they are in immediate danger or have injuries that need medical attention, you must take urgent action to ensure they are safe. Conclusion and take away Role of Faith III John 2 “Beloved I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth. Matt 19:26b - With men this is impossible; but with God all things are possible. Prayer, meditation on Scripture, gratitude, and community support can offer peace, hope, and resilience, reducing anxiety and depression. Addressing Stigma: The Church is called to be a safe, supportive environment for those with mental health struggles, fostering understanding rather than judgment. The truth is, God never intended for us to navigate life's challenges alone. Human life is interconnected and caring for one another promotes safety, empathy, and survival. James 5:14 Is any sick among you? Let him call for the elders of the church; and let them pray over him anointing him with oil in the name of the Lord. Proverbs 17:17 A friend loves at all times, and a brother (or sister) is born for adversity. Mental Health Foundation SHOUT Online mental health support 6
Free Your Mind – digital wellbeing tools Qwell – online support for adults Good Thinking – wellbeing support for Londoners Togetherall – peer community and tips Hub of Hope – national database of services Mecclink – local health and wellbeing searches Beat: The UK's main charity for eating disorders, offering online support and helplines The Listening Place: https://thelisteningplace.org.uk CALM (Campaign Against Living Miserably): Phone: 0800 58 58 58 Homepage | Campaign Against Living Miserably (CALM) (thecalmzone.net) Samaritans: call 116 123 or email jo@samaritans.org SHOUT: text 85258 (24/7 support for all ages) Solidarity in a Crisis: peer-led support for adults. Call 0300 123 1922 (Monday to Friday, 6pm to midnight; all day Saturday and Sunday). 7
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