[EJ 5] From Awareness to Action: Transforming Well-Being Through Preventive Practices

“Prevention is better than cure”

This age-old saying perfectly captures the essence of a proactive approach to health and well-being. It emphasizes the importance of taking steps to avoid problems before they arise. 

Through this course, I was introduced to various topics that perfectly encapsulates the importance of these concept: Preventive Psychology, Mental Health Screening, and Healthy Lifestyles. In Preventive Psychology, this principle highlights the need to address psychological and physical health issues early on, preventing them from becoming more severe. On the other hand, Mental health screening is crucial in identifying potential risk factors and early intervention, while adopting a healthy lifestyle is crucial to maintaining overall health and well-being. These interconnected topics have broadened my perspective on the importance of taking better care of myself, not just when I'm already sick and struggling, but by taking necessary preventive measures now to avoid potential health issues later on to stay healthy and productive. Learning and reflecting in how I can incorporate various proactive approach through this ejournal can help me promote long-term positive health and well-being that my future self will surely be grateful for.

I. Preventive Psychology

Before we delve into this course, I admit that I usually “abuse” my body and its capabilities by staying up until 4:00 in the morning, restricting my food intake to maintain society's standards of being “slim,” and exhausting myself with very little rest in between. However, as I learn more about Preventive Psychology it shifted my whole perspective on my personal development and overall health. 

The emphasis on identifying risk and protective factors for psychological and physical disorders has made me more attentive about my mental and physical health. Primary prevention strategies, like promoting positive social networks, have shown me the importance of fostering supportive relationships. Even the smallest things, like asking how I'm doing, cheering me on during my internship interviews, and inviting me for coffee, can be genuinely healing during my physically and mentally draining days. Knowing that a strong social network can prevent psychological distress has motivated me to actively nurture my relationships with family and friends, enhancing my emotional well-being and providing me with a reliable support system. Furthermore, secondary prevention, which targets individuals with risk factors, has taught me the value of early health intervention. By recognizing the signs of potential health issues and addressing them immediately, I can prevent the development of more severe conditions either on my physical or mental health. This proactive approach has encouraged me to engage in regular health screenings and mental health check-ups, ensuring I address any emerging issues before they escalate. Moreover, learning about tertiary prevention, which focuses on managing existing disorders and preventing recurrence, has been particularly enlightening. Learning about strategies such as exercise programs and cognitive behavioral therapy for mental disorders has equipped me with practical ways to manage stress and maintain healthy physical and mental health. 

Incorporating these learnings and practices into my daily routine has significantly improved my personal development, particularly my productivity, and my overall well-being. For example, I've learned that taking regular breaks and pacing myself during stressful weeks is more effective than working nonstop and only taking a break once all my tasks are completed.

By scheduling short, frequent breaks, I can recharge my mental and physical energy, preventing burnout and maintaining a higher level of focus throughout my study sessions. This mindfulness approach has allowed me to work on my tasks with enough energy that would last me all day, resulting in more efficient and effective work. Additionally, balancing my workload with healthy eating and enough sleep has kept my energy levels steady, helping me concentrate better and retain information more effectively. By integrating these simple preventive measures into my daily life, my increased productivity can foster personal growth through building discipline and time management skills. Balancing academic responsibilities also allows myself to find time for personal interests and self-care, promoting well-rounded development. This balance between productivity and personal life helps me better understand my capabilities and aspirations, driving continuous self-improvement. Ultimately, these preventive measures created a sustainable routine that not only boosts my productivity but also promotes long-term health and well-being, ensuring that I can perform at my best both academically and personally.

II. Mental Health Screening

In terms of mental health, preventative psychology advocates for proactive measures in recognizing and resolving possible concerns before they worsen. This approach is consistent with the current understanding of health and well-being, which highlights our capacity to modify and regulate our lives. By utilizing mental health screening when we notice a significant change in our personality, eating, and sleeping patterns, we can detect early signs of psychological stress and disorders, enabling us to seek help and interventions that can improve our general quality of life. In addition, this can also diminish the overall burden on healthcare systems by preventing the escalation of mental health conditions. 

Delving into this topic reminded me of the time when I was struggling mentally. I had let the life-changing events and traumas of recent years linger, allowing them to worsen before seeking professional help. Lacking the financial means for private healthcare, I signed up for UP PsycServ’s mental health services. I remember completing multiple tests, including the Depression, Anxiety, and Stress Scale (DASS-21), which I had previously encountered in my Abnormal Psychology course (Psych 155). This mental health screening provided my psychological service specialist (PSS) with a general overview of my emotional states. By assessing the results of my mental health screening, my PSS was able to determine the suitable program to aid in improving my well-being. Over the course of eight sessions, she incorporated cognitive behavioral therapy techniques and short discussions that helped me replace problematic thought patterns with more positive and helpful ones.

Reflecting on this experience, it only came to mind now how crucial mental health screening is in our healing journey. After having the strength to acknowledge that I need psychological help, mental health screenings shed light on the necessary first step in understanding and addressing my emotional struggles, paving the way for personalized, effective treatment. This process not only helped me regain my way back to my usual Zen self during a difficult time but also highlighted the importance of early intervention and the power of seeking help. 

In the world of mental health, where silence often prevails over acknowledgment, the introduction of mental health screening to individuals serves as a promising move. Considering its different advantages and disadvantages, I recognize its significance for promoting individual welfare. Conducting mental health screening shed light on the possible proactive strategies that can be utilized for recovery, enabling individuals to act on potential health concerns. It offers an opportunity to directly address mental health issues, facilitating immediate intervention and support. This aspect emphasizes its significance in promoting resilience and self-awareness. Furthermore, the usage of mental health screening plays a crucial role in deconstructing societal stigmas associated with mental illness. By promoting and facilitating open dialogues, it promotes promoting the normalization of discussions surrounding mental health. This encourages nurturing atmosphere in which individuals feel at ease to seek assistance without fear of judgment.

Unfortunately, the effectiveness of this approach is hindered by problems such as stigma and budget constraints. The presence of stigma, which is strongly rooted in societal beliefs in the Philippines, continues to be a major factor in getting treatment. In addition, the scarcity of resources hinders the accessibility of mental health services, so leaving several individuals deprived of the necessary health support. Despite the challenges, the importance of mental health screening in fostering well-being cannot be underestimated. My own journey emphasizes the significance of early detection and intervention. I firmly believe that mental health screening is not merely a diagnostic tool but a transformative one that can guide individuals towards recovery and a healthier, more balanced life as long as it is utilized properly. Hence, while mental health screening has its drawbacks, its benefits far outweigh them. For me, learning about this was a life-changing experience that significantly contributed to my journey towards better mental well-being.

III. Healthy Habits

When we think about leading a healthy lifestyle, it's often the simple habits that we tend to overlook. These are the things that might seem so basic they don't need studying, yet they are the ones we frequently neglect. Embracing a healthy lifestyle involves making mindful choices about diet, exercise, sleep, and mental well-being. While it might appear straightforward, the reality is that many of us struggle to consistently maintain these healthy and positive habits. However, by paying attention to these fundamental aspects of health, we have the power to significantly improve our overall well-being and quality of life as early as now. 

While we've tackled various healthy habits, I would like to focus specifically on sleep hygiene. Exploring the importance of sleep hygiene has been quite a journey for me, especially now as I reflect on my past disregard for its significance. It's only in recent years, during my college experience, that I've truly come to understand its value. At the early age of 10, I used to brush off the idea of needing a good night's rest, often adopting the mindset that "sleep is for the weak." Instead, I'd spend my nights engrossed in stories on Wattpad, losing track of time until the early hours of the morning. This poor habit of mine continued through high school and into college whether it was for academics or entertainment, resulting to becoming a nocturnal person. Waking up in the morning was a constant struggle, and I'd often find myself starting my work late in the evening, pushing through assignments until dawn. I wouldn’t mind this kind of routine and would even wake up at 6AM for my class until the afternoon. However, this semester in college became a turning point for me. I began to notice a significant decline in my energy levels and overall well-being. Waking up to my alarms became increasingly difficult, and I found myself oversleeping more frequently despite the fact that I had a lot of things to do. This turning point about my health served as a wakeup call that I’m not getting younger anymore. 

Finally, after years of pushing my body to its limits, I realized the importance of prioritizing rest and changing my sleeping habits. With insights from our lesson and personal reflections, I began to appreciate how crucial sleep is for both physical and mental health. Now, I make a conscious effort to stick to a consistent sleep schedule, create a comfortable sleep environment, and avoid habits that disrupt sleep, like excessive screen time before bed. For the past two weeks, I've been going to bed earlier at around 11 PM, and waking up by 7 AM. During these days, I’ve felt more energized and motivated to tackle the tasks for the day. I've become more productive compared to my previous late-night habits, and there’s been a noticeable improvement in my mood. It was surprising to me that I could actually be more productive compared to the times when I thought I was already being productive. It's fulfilling to recognize that, aside from applying what I'm being taught in school, I can see my overall well-being improving by incorporating what I've learned from this course in my daily routine. 

Reflecting on this experience, it becomes clear that incorporating physical activity, a healthy diet, and quality sleep into our routines is crucial for our overall well-being. These fundamental aspects of health not only boost our physical and mental vitality but also play a significant role in managing stress effectively. Engaging in regular exercise, consuming nutritious foods, and prioritizing sufficient rest can enhance our resilience to stress, helping us to navigate daily challenges with greater ease. Despite their significance, we often overlook these healthy habits, instead turning to maladaptive coping mechanisms such as late-night binge-watching, overeating, substance abuse, or excessive use of digital devices to manage stress. By acknowledging the significance of caring for our bodies, we can shift towards more adaptive coping strategies, ultimately leading to a healthier and more balanced life.

As I approach the conclusion of this ejournal, I recognize that this journey of exploration and learning has had an extensive and significant effect on me, and I am truly grateful for the valuable knowledge I gained along. Firstly, I appreciate that these concepts have inspired me to actively prioritize my health, namely by implementing preventive steps that improve my well-being. Acquiring knowledge about preventive psychology and the need of early intervention has caused a change in my viewpoint, motivating me to be more cautious about both my physical and mental well-being. By acquiring this new understanding, I am now able to make proactive decisions in taking care of my overall well-being, which eventually results in a more balanced and fulfilling life.

Furthermore, exploring topics like mental health screening has acted as a powerful reminder of the significance of obtaining assistance from qualified professionals when necessary. Reflecting on past experiences where I hesitated to seek assistance, I'm grateful for the opportunity to learn from those moments and apply them moving forward. Understanding the value of early intervention in addressing mental health concerns has been particularly enlightening, and I'm thankful for the chance that UP PsycServ has given me in order to prioritize my emotional well-being and seek support at that time. 

Most significantly, this journey has been life-changing for me, particularly in terms of my mood and overall performance. Exploring the significance of healthy lifestyle habits, such as prioritizing quality sleep, has led to a noticeable improvement in my energy levels and productivity. By implementing simple yet impactful changes in my daily routine, I've experienced a shift in my mood and overall outlook on life. This realization emphasizes the significant impact that prioritizing self-care can have on one's well-being, and I'm deeply grateful to have the opportunity to integrate these practices into my life. Overall, this journey of discovery has been transformative, and I'm more than blessed for the valuable lessons learned and the positive changes it has brought to my life.

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