• Mental well-being = Happiness
• Mental well-being= Never feel stressed or anxious
• Mental well-being is only about mental illness
• Taking care of mental well-being is only for people with problems
• You can improve mental wellbeing through willpower alone.

• Seeking help = Weakness
• Talking about mental Well-being is Taboo
• Mental Well-Being is Less Important than Physical Health
• Work and Productivity Matter More than Mental Well-Being
• Only Therapy or Medication Can Improve Mental Well-Being

• Better Stress Management
• Improved Productivity and Performance
• Stronger Social and Communication Skills
• Higher Motivation and Career Growth
• Greater Resilience and Adaptability

• Difficulty Finding and Keeping a Job
• Lower Work Performance
• Increased Absenteeism and Presenteeism
• Workplace Conflicts and Social Withdrawal
• Higher Risk of Job Loss or Career Stagnation

• Uncertainty about legal status, housing, or financial stability
• Pressure to succeed academically or professionally
• Family expectations and responsibilities
• Cultural conflicts between home and host country

• Fear of discrimination or exclusion
• Language barriers leading to isolation and self-doubt
• Overwhelming sense of needing to “prove” themselves in a new society
• Worries about family members left behind

• Feeling disconnected from their cultural roots or struggling with identity
• Difficulty making new friends due to cultural or language barriers
• Experiencing homesickness or nostalgia for their home country
• Adjusting to new educational or work systems

CULTURAL SHOCK

1. Honeymoon Phase:

Excitement and curiosity about the new culture.

2. Frustration Phase:

Feelings of confusion, anxiety, and even rejection due to cultural differences.

3. Adjustment Phase:

 Gradual adaptation and understanding of cultural norms.

4. Acceptance Phase:

Comfort and integration into the new culture, while maintaining aspects of one’s own identity

SOCIAL ISOLATION

• Difficulty forming friendships due to cultural differences.
• Fear of being judged or misunderstood.
• Limited opportunities to engage in social activities.
• Feeling "different" or struggling with a sense of belonging

Fixed Mindset

Growth Mindset

1. “I’m just not good at this.”
2. Avoids challenges
3. Gives up easily
4. Sees effort as pointless
5. Feels threatened by others’ success

1. “I can improve with practice.”
2. Embraces challenges as learning opportunities
3. Keeps trying despite setbacks
4. Sees effort as a path to mastery
5. Gets inspired by others’ success

TECHNIQUES FOR STRESS MANAGEMENT

Breathing Technique

4-7-8 Breathing

Relaxation Technique

The PMR Technique

Mindfulness Technique

The 5-4-3-2-1 Method

1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth for 8 seconds.
4. Repeat 3 to 4 times until you feel more relaxed.

1. Find a quiet space and sit or lie down comfortably.
2. Start with your feet: Tighten the muscles for 5 seconds, then slowly relax them.
3. Move to your legs, stomach, shoulders, and hands, repeating the process.
4. Finish with your neck and face muscles, letting go of all tension.
5. Take deep breaths as you focus on the relaxation.

1. Identify 5 things you can see Identify
2. Identify 4 things you can touch
3. Identify 3 things you can hear
4. Identify 2 things you can smell.
5. Identify 1 thing you can taste

https://youtu.be/9Fp9AW57tYg

https://youtu.be/1nZEdqcGVzo

https://youtu.be/30VMIEmA114

TIME MANAGEMENT AND GOAL-SETTING FOR STABILITY

Common Time Management Challenges

Time Management Strategy for Stress Reduction

 Goal-Setting for Stability

1. Procrastination – Delaying tasks, leading to last-minute stress.
2. Overcommitment – Saying yes to too many tasks without enough time.
3. Lack of Prioritization – Struggling to focus on what’s most important.
4. Distractions & Interruptions – Losing focus due to notifications, social media, or external factors.

The Pomodoro Technique

1. Set a Timer for 25 Minutes – Work on one task without distractions.
2. Take a 5-Minute Break – Step away to relax.
3. Repeat 4 Cycles – Then take a longer 15-30 minute break

The SMART Goals Framework

• Specific → Clearly defined
• Measurable → Progress can be tracked
• Achievable → Realistic and within reach
• Relevant → Aligned with personal values and needs
• Time-bound → Has a deadline for completion

https://youtu.be/mNBmG24djoY

Reframe Negative Thoughts

Practice Mindfulness & Acceptance

Create a Flexible Action Plan

Develop a Growth Mindset

Practice Self-Compassion

Seek Support & Learn from Others

• “I can’t do this” → “I can learn from this”
• Focus on solutions, not fear.

• Use deep breathing & grounding techniques;
• Stay present instead of overthinking the future

• Plan A, B, and C for different situations.
• Set small, achievable steps to reduce uncertainty

• Mistakes = Learning opportunities.
• Challenges help build resilience.

• Be kind to yourself—everyone faces setbacks.
• Focus on progress, not perfection

• Talk to mentors, friends, or community for guidance.
• Gain strength from shared experiences.

Morning Routine

Work or Study Routine

Evening Routine

1. Wake up at the same time each day.
2. Stretch, meditate, or practice deep breathing.
3. Eat a nutritious breakfast to fuel the body.

1. Set clear priorities using the Pomodoro Technique or time blocking.
2. Take short breaks to prevent burnout.
3. Avoid multitasking to improve concentration.

1. Limit screen time before bed.
2. Engage in a relaxing activity (reading, journaling).
3. Plan for the next day to reduce stress.

Sleep: The Foundation of Well-Being

Exercise: A Natural Stress Reliever

Nutrition: Fuel for Body and Mind

Lack of sleep affects mood, concentration, and decision-making

• Recommended: 7-9 hours of quality sleep per night.
• Good Sleep Habits: Set a consistent bedtime and wake-up time.
• Avoid caffeine and screens before bed.
• Create a calm sleeping environment (dark, quiet room).

Regular physical activity reduces stress hormones, improves mood, and boosts energy levels

• Recommended: At least 30 minutes of movement (5 days a week).
• Simple Ways to Stay Active: Walk or bike instead of driving short distances.
• Stretch or do light exercises during breaks.
• Try yoga, dancing, or any enjoyable movement.

Eating a balanced diet supports brain function, mood stability, and physical energy.

• Healthy Eating Habits:Stay hydrated (drink plenty of water).
• Eat whole foods (fruits, vegetables, proteins, healthy fats).
• Limit processed foods (excess sugar and caffeine can increase anxiety).

BURNOUT

DEPRESSION

SEVERE ANXIETY

• Constant fatigue, even after rest
• Reduced motivation and productivity
• Feeling emotionally drained or detached
• Difficulty concentrating or making decisions
• Increased irritability or frustration
• Frequent headaches or stomach issues

• Feeling hopeless or empty most of the time
• Loss of interest in previously enjoyed activities
• Changes in sleep (insomnia or excessive sleeping)
• Changes in appetite (overeating or lack of appetite)
• Persistent feelings of worthlessness or guilt
• Suicidal thoughts (in severe cases)

• Excessive worry about daily situations
• Panic attacks (rapid heartbeat, shortness of breath, dizziness)
• Avoiding social situations or important responsibilities
• Restlessness and muscle tension
• Trouble concentrating due to overwhelming thoughts

MYTHS

FACTS

1. "Only people with serious mental illnesses need therapy.“
2. "Seeking help means I am weak.“
3. "Therapy is just talking—it won’t solve my problems.“
4. "Medication is the only solution.“
5. "If I ignore my mental health issues, they will go away."

1. Mental health support benefits everyone, even for everyday stress.
2. Asking for help is a sign of strength, self-awareness, and responsibility.
3. Therapists provide strategies, coping skills, and support to manage challenges effectively.
4. While medication can help, therapy, lifestyle changes, and self-care are also important approaches.
5. Avoiding problems often makes them worse. Early intervention leads to better outcomes.

The "Mon Psy" Initiative offers up to 8 free therapy sessions per year for individuals referred by a doctor. Public hospitals and Centres Médico-Psychologiques (CMPs) provide free psychiatric care, but waiting times can be long.

Mental health services are available through the public healthcare system (Sistema Nacional de Salud, SNS), but long wait times are common. Some regions offer mental health hotlines and community-based support.

The Turkish Ministry of Health provides free psychiatric and psychological services through state hospitals and community mental health centers (TRSMs). There are also free mental health hotlines.

Mental health care is integrated into public health services, and therapy is partially reimbursed by health insurance. Specialized mental health centers (Centres de Santé Mentale) offer free or low-cost psychological care.

Public mental health services are provided through Servizio Sanitario Nazionale (SSN). Free care is available at Dipartimenti di Salute Mentale (DSM) and Centri di Salute Mentale (CSM), but waiting times may apply.

Why NGOs Matter:

• Offer free or low-cost therapy and peer support.
• Reduce mental health stigma through education and advocacy.
• Provide emergency mental health care for vulnerable groups.

Mental Health Europe (MHE)

Advocacy, policy recommendations, resources

Low-cost therapy, helplines, community programs

Multiple European Countries

Student-focused mental health helpline

Support for people with complex mental health needs

La Ligue de Santé Mentale

Free mental health support and educational programs

7 Cups

Free peer support & affordable online therapy

Multiple

BetterHelp

Online therapy (paid)

English & major EU languages

iFeel

Low-cost therapy & AI mental health tools

Spanish & English

Calmerry

Affordable online therapy

Multiple

MindDoc

Self-help & therapy app

English, German

Overcoming Barriers to communication

• Fear of judgment or discrimination
• Uncertainty about how to express feelings
• Lack of knowledge about available resources

Common Workplace Issues:

• High workload & unrealistic expectations
• Lack of mental health support & stigma
• Unclear policies on stress management