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Numerous studies show that people who count their blessings tend to be happier and less depressed. In a UC
Berkeley study, researchers recruited 300 people who were experiencing emotional or mental health
challenges and randomly divided them into three groups. All three groups received counseling services. The
first group also wrote a letter of gratitude every week for three weeks. The second group wrote about their
thoughts and feelings with negative experiences. The third group received only counseling. The people in the
group who wrote gratitude letters reported significantly better mental health for up to 12 weeks after the
writing exercise ended.
This would suggest that a healthy emotional self-care practice is to take note of good experiences or when you
see something that makes you smile. Think about why the experience feels so good. According to Rick Hanson,
author of Resilient, “Each day is strewn with little jewels. The idea is to see them and pick them up. When you
notice something positive, stay with the feeling for 30 seconds. Feel the emotions in your whole body. Maybe
your heart feels lighter or you’re smiling. The more you can deepen and lengthen positive experiences the
longer those positivity neurons in your brain are firing—and the longer they fire the stronger the underlying
neural networks become. Repeat that process a half dozen times a day and you’ll feel stronger, more stable
and calmer within a few weeks.”

Figure 11.7 Do you have a stress toolkit filled with a variety of stress-coping tools to help you navigate any stressful situation?
(Credit: Modification of work by Robin Benzrihem)

ACTIVITY
Take a look at some of the suggested tools for your stress toolkit. Which ones have you tried? Have they
been effective in helping you manage stress? Ask two friends or family members about their favorite stress21 2016 Study Journal of PLoS One, https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316

349

350

11 • Engaging in a Healthy Lifestyle

management strategies. What has worked for you and others that is not on this list? Identify two new tools
you would like to explore and articulate how you will determine if they work for you, and then you can
confidently add them to your stress toolkit.

11.4 Taking Care of Your Mental Health
Estimated completion time: 16 minutes.
Question to consider:
• What is mental health?
• How can I take care of it?
The World Health Organization ranks mental health conditions as the leading cause of disability in the United
States. One in four adults experience a diagnosable mental health disorder in any given year, yet more than
half will not seek treatment. The primary reason people don’t seek the help they need is shame and fear of
judgment from friends, family, and coworkers. It is important to remove any stigma associated with mental
health and encourage those who need help to seek support.

WHAT STUDENTS SAY
1. In your opinion, which of the following is the most significant health issue facing college students?
a. stress and/or exhaustion
b. drinking and/or substance abuse
c. unhealthy eating
d. unhealthy relationships
e. safety
2. Which of the following best describes your experience or outlook regarding healthy eating while in
college?
a. I'm generally able to eat healthy food most of the time.
b. I have difficulty eating healthy food because of lack of choices on campus.
c. I don't have enough money to eat healthy food.
d. I don't have enough time to focus on eating healthy food.
e. I need to learn more about healthy eating.
f. It's not something I'm very concerned about.
3. When you are facing an issue regarding your emotions, stress, mental health, or relationships, what do
you typically do?
a. Wait for it to pass or work through it.
b. Talk to a health professional.
c. Talk to friends or family.
d. Talk to another trusted person such as a teacher, RA, or religious person.
e. Use a method such as meditation, exercise, or something similar.
You can also take the anonymous What Students Say (https://openstax.org/l/collegesurvey6-12) surveys to
add your voice to this textbook. Your responses will be included in updates.

Access for free at openstax.org

11.4 • Taking Care of Your Mental Health

Students offered their views on these questions, and the results are displayed in the graphs below.
In your opinion, which of the following is the most significant health issue facing college students?

Figure 11.8

Which of the following best describes your experience or outlook regarding healthy eating while in college?

Figure 11.9

When you are facing an issue regarding your emotions, stress, mental health, or relationships, what do you
typically do?

351

352

11 • Engaging in a Healthy Lifestyle

Figure 11.10

What Is Mental Health?
Mental health is “the level of psychological well-being or an absence of mental illness. It is the state of
22
someone who is functioning at a satisfactory level of emotional and behavioral adjustment.”
According to NAMI (National Alliance on Mental Illness), a mental illness is a condition that affects a person's
thinking, feeling, or mood. The condition may affect a person’s ability to relate to others and function
throughout the day.

Numerous studies show that people who count their blessings tend to be happier and less depressed. In a UC

Berkeley study, researchers recruited 300 people who were experiencing emotional or mental health

challenges and randomly divided them into three groups. All three groups received counseling services. The

first group also wrote a letter of gratitude every week for three weeks. The second group wrote about their

thoughts and feelings with negative experiences. The third group received only counseling. The people in the

group who wrote gratitude letters reported significantly better mental health for up to 12 weeks after the

writing exercise ended.

This would suggest that a healthy emotional self-care practice is to take note of good experiences or when you

see something that makes you smile. Think about why the experience feels so good. According to Rick Hanson,

author of Resilient, “Each day is strewn with little jewels. The idea is to see them and pick them up. When you

notice something positive, stay with the feeling for 30 seconds. Feel the emotions in your whole body. Maybe

your heart feels lighter or you’re smiling. The more you can deepen and lengthen positive experiences the

longer those positivity neurons in your brain are firing—and the longer they fire the stronger the underlying

neural networks become. Repeat that process a half dozen times a day and you’ll feel stronger, more stable

and calmer within a few weeks.”

Figure 11.7 Do you have a stress toolkit filled with a variety of stress-coping tools to help you navigate any stressful situation?

(Credit: Modification of work by Robin Benzrihem)

ACTIVITY

Take a look at some of the suggested tools for your stress toolkit. Which ones have you tried? Have they

been effective in helping you manage stress? Ask two friends or family members about their favorite stress21 2016 Study Journal of PLoS One, https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316

349

350

11 • Engaging in a Healthy Lifestyle

management strategies. What has worked for you and others that is not on this list? Identify two new tools

you would like to explore and articulate how you will determine if they work for you, and then you can

confidently add them to your stress toolkit.

11.4 Taking Care of Your Mental Health

Estimated completion time: 16 minutes.

Question to consider:

• What is mental health?

• How can I take care of it?

The World Health Organization ranks mental health conditions as the leading cause of disability in the United

States. One in four adults experience a diagnosable mental health disorder in any given year, yet more than

half will not seek treatment. The primary reason people don’t seek the help they need is shame and fear of

judgment from friends, family, and coworkers. It is important to remove any stigma associated with mental

health and encourage those who need help to seek support.

WHAT STUDENTS SAY

1. In your opinion, which of the following is the most significant health issue facing college students?

a. stress and/or exhaustion

b. drinking and/or substance abuse

c. unhealthy eating

d. unhealthy relationships

e. safety

2. Which of the following best describes your experience or outlook regarding healthy eating while in

college?

a. I'm generally able to eat healthy food most of the time.

b. I have difficulty eating healthy food because of lack of choices on campus.

c. I don't have enough money to eat healthy food.

d. I don't have enough time to focus on eating healthy food.

e. I need to learn more about healthy eating.

f. It's not something I'm very concerned about.

3. When you are facing an issue regarding your emotions, stress, mental health, or relationships, what do

you typically do?

a. Wait for it to pass or work through it.

b. Talk to a health professional.

c. Talk to friends or family.

d. Talk to another trusted person such as a teacher, RA, or religious person.

e. Use a method such as meditation, exercise, or something similar.

You can also take the anonymous What Students Say (https://openstax.org/l/collegesurvey6-12) surveys to

add your voice to this textbook. Your responses will be included in updates.

Access for free at openstax.org

11.4 • Taking Care of Your Mental Health

Students offered their views on these questions, and the results are displayed in the graphs below.

In your opinion, which of the following is the most significant health issue facing college students?

Figure 11.8

Which of the following best describes your experience or outlook regarding healthy eating while in college?

Figure 11.9

When you are facing an issue regarding your emotions, stress, mental health, or relationships, what do you

typically do?

351

352

11 • Engaging in a Healthy Lifestyle

Figure 11.10

What Is Mental Health?

Mental health is “the level of psychological well-being or an absence of mental illness. It is the state of

22

someone who is functioning at a satisfactory level of emotional and behavioral adjustment.”

According to NAMI (National Alliance on Mental Illness), a mental illness is a condition that affects a person's

thinking, feeling, or mood. The condition may affect a person’s ability to relate to others and function

throughout the day.