The Ultimate Guide to Mental Health: Everything You Need To Know

Mental health means the health of the mind. Whether your psychological health is good or not. Conversations about mental health are only picking up now because earlier, we didn’t have the knowledge or the apparatus to perceive problems of the mind.

In this blog, we will try to speak to people who aren’t sure what mental health is or who feel something is wrong but don’t know what it is.

Taboo comes from not knowing the reality of something but needing to talk about it. The best thing about taboo is that it often leads to research and conversation. Just like conversations around mental health, there are many myths and stigmas surrounding mental health.

Most of these are unfounded, and we could indeed do without them. Having said that, many misconceptions about mental health need to be cleared. Some of them are enumerated below.

Myth

You don’t see mental health problems too often.

Fact

Mental illness is everywhere. Mental health problems are a dime a dozen. Around one in every five people will go through a mental health issue during a particular phase of their life.

One out of every 25 people will suffer from a serious mental health issue, like bipolar disorder, anxiety, major depressive disorder, ADHD and schizophrenia. If you don’t think that the world is rife with mental health problems, it is because people are not talking about it.

Myth

Only adults suffer from mental health disorders.

Fact

This is completely wrong. Children suffer from mental health issues, too. Mental health issues are a combination of different factors, most of which are beyond the locus of control of the child or the parent. Unforeseen negative events occurring during childhood can result in mental health issues in teenagers.

Myth

If you have a mental health issue, you are bound to lash out physically.

Fact

Most mentally ill people are not violent. Data from the Substance Abuse and Mental Health Services Administration tell us that just 3%-5% of violent acts are the handiwork of people suffering from mental illness.

In contrast, people suffering from mental health issues are 10 times more likely to be the victim of some form of violence. Having said that, certain mental health issues result in the sufferer acting out physically and violently, like Intermittent explosive disorder (IED) and borderline personality disorder.

Myth

Mental health does not affect physical health.

Fact

Good mental health has a positive effect on your physical health. However, if your mental health is not doing too well, your physical health won’t be all that great either.

Mental health refers to the state of mind of a single person. While we do tend to believe that mental health is just defined by happiness and sadness, it is seldom as black and white. Mental health is a complex notion that delves deep into the crevices of your psychological health.

A person’s mental health can be affected and regulated by external and internal experiences, genetic predisposition and many other factors. Primarily, mental health depends on your emotional, psychological and social well-being.

Emotional Well-Being

When was the last time you said, “I am feeling good,” and you actually meant it? Forget that; when was the last time somebody actually asked you this question? Our emotions dictate our mental health.

If you experience positive emotions, such as joy, love, or compassion, regularly, you develop less stress and less anxiety, and you have fewer reasons to feel negative about yourself. It is as simple as that.

According to reports, people who experience love and compassion either do not suffer from mental health disorders or tend to recover from them.

Psychological Well-Being

Like emotional well-being, which depends a lot on external factors, psychological well-being is a lot about yourself. Psychological well-being refers to your overall emotional health and functioning.

If you feel satisfied with yourself, content with your life, and doing things right, you are psychologically benefited.

Components like self-acceptance, environmental mastery, fruitful relationships, purpose, personal growth, and autonomy are the driving factors of psychological well-being.

Social Well-Being

Humans are social animals. Social acceptance plays a huge role in making us feel positive. This refers to a sense of belonging you feel for a particular community and making a contribution to society.

Social well-being refers to the quality of your relationships with people, how you communicate, feel valued, and build trust.

Key Factors Contributing to Mental Health

A number of factors impact mental health. These are :-

• Biological factors - Your health, what you eat, your genetic make-up, how much you sleep, and your age.

• Psychological factors - These include your belief system, what your perceptions and addictions are, and what you stand for.

• Social factors - This includes your family, housing, relationships, money, work, and culture.

• Environmental factors - Poverty, inequality, environmental deprivation and violence.

• Stressful situations - Money problems, the death of a loved one, separation and unemployment.

• Trauma - Whether you have military combat assault or other incidents.

• Discrimination and stigma - Whether or not you are a victim of racism, other forms of discrimination or social exclusion.

In the dictionary of mental health, there are a million mental health disorders. It is primarily because our mind is as vast as our universe, and we don’t even know where to start looking. So, when something goes wrong in our mind, we try to understand the symptoms and give it a name.

In reality, every mental health disorder is a unique case because every human being is unique. However, based on the symptoms and the general source of origination, we have categorised them under some names, like anxiety disorders, depression, bipolar disorder, and post-traumatic stress disorder, to name a few.

Depression is a complex mental health situation when a person is eternally stuck in a world of sadness. But don’t get it twisted - just because they’re smiling or laughing one afternoon doesn’t mean that their depression is cured. Depressed people with depressive disorder tend to circle back to their default now and then, and it only gets worse.

However, in the past few years, with the help of extensive research and development, we have identified certain temporary and long-term solutions through medication and therapy.

Symptoms of Depression

Hopelessness.

Things that you used to enjoy earlier aren’t so enjoyable now. Moreover, you become easily irritated or frustrated. Because of this, you either eat more than required or too little - resulting in unexpected weight gain or loss. You can’t sleep or oversleep.

You experience fatigue and issues concentrating - you can barely remember or make decisions. In short, your head is in constant chaos, and you can’t seem to find a way to get out of it.

People who have been suffering from depression for a prolonged period also show tendencies of self-harm.

Causes of Depression

Researchers are still trying to find out the exact cause of depression. Having said that many factors contribute to its development, such as

• Chemical Imbalance - A neurotransmitter imbalance, including serotonin and dopamine, can make you depressed.

• Genetics - If your parents or siblings are depressed, you are about three times as likely to develop it yourself.

• Stressful life events - Trauma, the death of someone you love, divorce, isolation and the lack of support can result in depression. If you have suffered trauma, lost someone close to you, or have suffered a major emotional setback, then you can develop depression.

• Medical conditions - Constant and chronic pain and conditions such as diabetes can result in depression.

• Substance Abuse - This is perhaps the saddest way to get depressed. If you fall prey to substance use, you are leaving the door wide open for depression.

Treatment

Don’t be depressed over depression - it happens to be one of the most treatable mental health conditions. Options for treatment include.

• Psychotherapy - This is probably the most common and well-practised treatment of depression. We have all heard people going to their shrinks to talk about their problems so that they can find a way out of their sadness.

• Medication - Medicines like antidepressants act on brain chemistry. There are many, so let the doctor determine which is best for you. Some of these have side effects, so make a note there, too.

• Complementary medicine - Within the purview of complementary medicine comes techniques and therapies like hypnosis, massage, acupuncture and biofeedback.

• Brain Stimulation Therapy - This is great for people with severe depression or depression with psychosis. Electroconvulsive therapy (ECT), transcranial magnetic stimulation (TMS) and vagus nerve stimulation (VNS) come within its umbrella.

Do you oscillate between happiness and sadness in the blink of an eye? Does your anger skyrocket in a matter of seconds? Does it come back down to earth equally fast? These are some signs of bipolar disorder. One in 200 people suffers from bipolar disorder, but it is worse in India, where you meet one in 150 people suffering from bipolar disorder.

Signs of Bipolar Disorder

The standout sign of bipolar I disorder is one week long, where you feel happy about everything in the world, and then suddenly, all hell breaks loose the next moment.

A lot of people with bipolar disorder face hypomaniac/maniac and depressive episodes. These mood changes don’t follow a set pattern. Depression doesn’t always come after a manic phase.

A person might undergo the same mood state many times, punctuated with periods of euthymia, before experiencing the polar opposite mood. These bipolar mood changes take weeks, months, or even years. These mood changes depart from your regular self and are sustained for a considerable period. Mania might last for days or weeks, and depression might last months.

Types of Bipolar Disorder

Bipolar I disorder

People with this have experienced one or more manic episodes. They will have mania and depression. However, the latter isn’t required for a diagnosis. With depressive episodes lasting at least a fortnight, the manic episodes need to last at least a week or be so bad that they warrant hospitalisation. People with bipolar I can face both manic and depressive symptoms.

Bipolar II disorder

People having this go through depressive and hypomanic episodes. But there’s never a full manic episode. Hypomania might be less impairing than mania; bipolar II is worse than bipolar I because of the depression in the former.

Cyclothymic disorder

People struggling with this are unstable mentally. They go through hypomania and mild depression for a couple of years. Brief periods of normal mood (euthymia) might occur, but that’s rare.

Management Techniques

Managing bipolar disorder is a combination of therapy and medication.

• Psychotherapy - Also known as talk therapy, this encourages patients to talk about their issues.

• Medication - Many medicines for bipolar disorder treat the ailment in people.

• Self-management strategies - Education and finding the early symptoms of an episode, or triggers can help.

• Making lifestyle changes - Exercising or doing yoga and meditation can help.

• Electroconvulsive Therapy - This is used when the patient does not respond to medication or exhibits dangerous symptoms.

Ever felt so worried that your heart wouldn’t stop beating? Anxiety disorders refer to a group of mental health issues that result in fear, dread or other symptoms. There are many kinds, like general anxiety disorder, social anxiety disorder and specific phobias.

Symptoms of Anxiety

When we look at symptoms of anxiety, they include feeling panic, dread, fear and uneasiness. You feel on edge and annoyed. There are uncontrollable, obsessive thoughts, issues with concentrating, and physical symptoms like feeling restless, shortness of breath, cardiac palpitations, muscle tension, cold, clammy hands, dry mouth, nausea, tingling in the extremities and insomnia.

Triggers for Anxiety

I know you could relate to some of the symptoms - but you’re probably wondering what triggers them. That makes the two of us. Like other mental health issues, researchers are still grappling with what causes anxiety disorders. What causes anxiety? It could be a combination of factors.

• Chemical imbalances - Our brain is a complex chamber of neurotransmitters and hormones like serotonin, gamma-aminobutyric acid (GABA), norepinephrine and dopamine. A chemical imbalance could mean disaster.

• Brain changes - There’s a segment of your brain’s temporal lobe called the amygdala, which plays a vital role in anxiety and fear. According to studies, give someone anxious a cue, and they’ll show increased amygdala activity.

• Genetics - It’s all in the genes! Blame your parents for this one. If you have a first-degree relative with anxiety disorder, well, there’s bad news.

• Environmental factors - Continued exposure to extreme stress can change neurotransmitter balance, leading to anxiety disorders.

Coping Strategies

Just because you have anxiety does not mean that life will stop, would it? You need coping strategies not only to deal with anxiety yourself but also to assist others with the same problems.

Stay away from alcohol or drugs - Alcohol and drugs induce a sense of loss of control and intoxication. This can aggravate anxiety disorder.

• Eat well- A healthy diet with fruits, vegetables, whole grains and fish may help.

• Identify triggers - Pinpoint what situations or actions cause stress.

• Keep physically active - Make sure you exercise - it’s a great stress reducer and can help you stay healthy.

• Learn about anxiety - Speak to your healthcare provider as to what is causing it and the best course of action.

• Sleep, often and more - Rest is necessary. If you can’t sleep, speak to a doctor.

• Socialise - Don’t isolate yourself from your loved ones.

• Medicate - Take your meds, and do whatever the psychologist and psychiatrist say.

As it turned out, you cannot actually slap PTSD out of your soldiers, or anybody for that matter. Sorry, General Patton. PTSD, or Post Traumatic Stress Disorder, is exactly what it says.

When a person is exposed to heightened stress for a certain period, they fail to dissociate from that situation and behave the same way in less stressful situations as well.

This is a fairly common mental health issue that can happen after a traumatic event, hence the name. It involves different symptoms like anxiety, flashbacks, hypervigilance, and negative thoughts and beliefs.

Triggers for PTSD

When we say trauma or a traumatic event, this could be anything that threatens your safety or existence. It doesn’t have to be a single event but a long-term one with frequent abuse.

Triggers

• A bad accident.

• Serious injury or sudden illness

• War and military conflict

• Natural disasters include fire, flood, earthquake, and tornado.

• Verbal and physical abuse.

• Sexual abuse or assault.

• Bullying.

• Death of someone you love.

Symptoms of PTSD

To have a diagnosis of PTSD, symptoms need to last for more than one month and have to cause a lot of distress or issues in daily functioning. PTSD symptoms fall into four categories.

Intrusion

• Interruptive thoughts, like constant, automatic memories.

• Nightmares.

• Flashbacks of the event causing the trauma.

Avoidance

• Steering clear of the traumatic event such as things, places, people, activities and situations.

• Not remembering or thinking about said traumatic event.

• Avoid conversing about what happened or how it made you feel.

Alterations in thinking and mood

• Constant fear, anger, shame, guilt or horror.

• Memory loss of important parts of the traumatic event.

• Constant negative and distorted thoughts and feelings either about yourself or others.

• Feeling detached.

• Not enjoying erstwhile enjoyable activities.

• Can’t seem to experience positive emotions.

Changes in arousal and reactivity

• Being irritable - angry outbursts.

• Reckless, self-destructive behaviour.

• Being overtly careful of your surroundings.

• Being startled easily.

• Issues with concentrating.

Healing methods

Psychotherapy - one of the most important ways to treat this, especially Cognitive Behavioural Therapy. A licensed mental health professional will do this, providing support, education and guidance so you function better.

CBT for PTSD includes -

• Cognitive Processing Therapy - Developed especially for treating PTSD, it concentrates on changing painful negative emotions and beliefs caused by trauma.

• Eye Movement Desensitisation and Reprocessing EMDR Therapy - In this therapy, you move your eyes in a particular way while processing trauma. EMDR wants to treat your trauma.

• Group Therapy- In this type of therapy, survivors of similar traumatic events share their experiences in the hope that they can find some treatment.

• Prolonged Exposure Therapy - Detailed, repeated imaging of the trauma or progressive exposures to symptom triggers in a controlled manner.

• Trauma-focused CBT - This is all about learning how your body responds to trauma and stress.

If your mom is cleaning the room like a zombie, every time something small is out of place to cut her some slack, she probably suffers from Obsessive Compulsive Disorder. In this mental health disorder, you fixate over something obsessively without a break.

Symptoms of OCD

The primary symptoms of OCD are obsessions and compulsions that mess with your regular activities. For instance, you are obsessed about keeping your cup in the same place every day, no matter what happens. These are problematic, but you can’t stop them. They come and go and ease or get worse over time.

Types of OCD

Usually, we use the Diagnostic and Statistical Manual of Mental Disorders, fifth edition, text revision (DSM-5-TR) to catch mental health disorders. This DSM-5-TR doesn’t specify OCD types, but some obsessions and compulsions might change depending on the situation.

• Cleaning and contamination.

• Symmetry, incompleteness and order.

• Harm (to self and others), shame and guilt.

• Taboo thoughts regarding religion, sexual behaviour and violence.

Treatment Options

In Big Bang Theory, when Leonard and his friends did not do anything about Sheldon’s OCD, I looked up whether it could be treated or not. Turns out, they could help him. Such bad friends! Anyways, coming back to reality, OCD is treatable.

The most common treatment plan involves psychotherapy and medication. If that doesn’t help, there’s always transcranial magnetic stimulation (TMS)

• Psychotherapy for OCD - Known as talk therapy, this denotes a number of treatment techniques that want to help you catch and change unhealthy emotions, behaviours and thoughts. There are many types of psychotherapy, the most common being the most effective one.

• Cognitive Behavioral Therapy - During CBT, your thoughts will be examined. CBT can change harmful thoughts and negative habits.

• Exposure and response prevention (ERP) - This is a type of CBT. A therapist will bring you in front of your feared situations or images and make you resist the urge to do a compulsive action.

• Acceptance and commitment therapy (ACT) - ACT makes you accept obsessive thoughts as just thoughts without any power.

Medication for OCD

Medicines for OCD include Serotonin Reuptake Inhibitors (SSRIs), selective SSRIs and tricyclic antidepressants. Some SSRI’s include

• Fluoxetine.

• Fluvoxamine.

• Paroxetine.

• Sertraline.

Mental health is extremely complex, and there are a number of factors that determine just how mentally healthy you are.

Genetic and Family History Factors

Mental illness is inherited. Well, that’s to put it too directly. Having said that, if your immediate relative is suffering from mental health issues, it’s only a matter of time before you get diagnosed as well.

Lifestyle Choices and Habits

Your lifestyle choices dictate your mental health. Do you smoke or drink? Your mental health might suffer a few years down the line. Habits dictate mental health as well.

Good habits like working out regularly and a balanced diet promote mental wellness. Conversely, bad habits like substance abuse and constant stress can bring down your mental health.

Stress and Work-Life Balance

If you are constantly worried about your deadline or KPIs, it’ll show on your visage. A poor work-life balance can also result in poor mental health. If you don’t get time off to spend with your loved ones, that will have a huge impact on you.

Environmental Influences

The environment plays an important role in mental and physical health. The High Line is a 1.45-mile-long elevated park built on a former railway line. It was transformed from a derelict industrial space into a vibrant urban green space with gardens, pathways, and public art installations.

• Research indicates that people who use the High Line experience decreased stress, increased well-being, and improved mood.

• The presence of greenery and the ability to connect with nature in an urban environment helps reduce mental fatigue and promote relaxation.

• People who live or work near the High Line report a stronger sense of community, as the space fosters social interaction.

Exposure to pollutants, toxins, and poor air can increase your risk of falling sick. Living in a supportive, clean and safe environment can boost well-being. Natural surroundings and reduced exposure to pollutants mean less stress, better mood and improved physical health.

Life Transitions and Important Events

Transitions like moving, changing jobs, divorce or the death of someone close to you can cause immense emotional and psychological strain. Such events trigger feelings of grief, uncertainty and anxiety, which can impact overall health. Adapting to new circumstances is challenging, resulting in stress, insomnia or change in eating habits.

Now that we know what different kinds of mental health issues are, I'm sure you want to know whether what you are feeling falls under an umbrella or not. Let’s discuss the signs and see what we are feeling and what that tells about us.

Emotional Signs

Emotional signs of mental issues include a number of signals that something might be wrong. The emotional signs include feeling hopeless and worthless, a depressed mood, bad self-esteem or guilt.

Behavioural Signs

Behavioural signs include impulsive or reckless behaviours. Are you abusing alcohol excessively or acting out in many different ways? Are you being unsafe and a danger to others? There are also restless, agitated, irritable or anxious movements or behaviours that cause you to question your mental sanity.

Physical Symptoms

The physical symptoms of mental illness depend on the mental health disorder, circumstances and other factors. One of the most important ones is changes in eating habits. Other physical symptoms that occur because of mental illness include headaches, fatigue and digestive issues.

When to Seek Professional Help

If you feel that you are being overwhelmed by the symptoms of mental illness, then it is time to seek help for your mental health issues. All mental health conditions have their symptoms. Professional help might be required when a person exhibits major personality changes, changes in eating or sleeping patterns, or is unable to cope with daily activities.

Seeking Help for Mental Health

Asking for help is the first and most important step towards getting and staying well, but it can be quite difficult to know where to begin or who to turn to. Feeling unsure and wondering whether you should try things on your own is quite common. Having said that, it is always okay to seek help - even if you aren’t sure that you are experiencing a particular mental health problem.

Types of Mental Health Professionals

There are several types of mental health professionals. There are psychiatrists or medical doctors who diagnose and treat mental illnesses. Psychologists or therapists come next, who are experts in human behaviour, using scientific methods to diagnose and treat mental health issues.

Then come psychiatric nurses, who assess, diagnose and treat people. Social workers in hospitals, public agencies and universities round up this segment.

Therapy Options

Therapy options for mental illness include Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT), Interpersonal Therapy (IPT), Psychoanalysis, Psychodynamic therapy, exposure therapy, Acceptance and Commitment Therapy (ACT), Eye Movement Desensitisation and Reprocessing (EMDR), Supportive Therapy and different forms of creative therapies like art, music therapy and more.

Medication and Treatment Plans

Mental health can be treated through medication and well-thought-out treatment plans. Cognitive Behavioural Therapy (CBT) and prescription medications like antidepressants, anti-anxiety medications, mood stabilisers and antipsychotics are administered according to the particular mental health disorder being treated, with a tailored plan according to each individual’s requirements and monitored by a mental health professional.

Self-Care Strategies for Early Intervention

Self-care strategies for early mental health intervention include having a healthy diet, proper physical activity, enough sleep, practising relaxation techniques like meditation and deep breathing, and having hobbies.

You need to stay connected with loved ones, set boundaries when things get uncomfortable, manage stress levels and ask for help when required - all aimed at ensuring overall well-being and preventing mental health issues from escalating.

Local and National Mental Health Resources

When it comes to local and national mental health resources, many places can help you with your mental health issues. NIMHANS, or the National Institute of Mental Health and Neurosciences, situated in Bengaluru, is the premiere destination for those suffering from mental health issues.

Apart from a national body like NIMHANS, there are many local mental health bodies, such as the Mental Health Foundation, a premiere mental health institute based in Kolkata, India.

Mental health awareness and prevention denotes creating awareness of mental health issues and taking active steps to bring down the risk of mental illnesses. Days like World Mental Health Day, an annual event on October 10th, wish to raise awareness of mental health issues and mobilise efforts to support mental health.

Public Health Initiatives

India has a host of public health initiatives for mental health, like Tele MANAS, a round-the-clock mental health program providing remote access to mental healthcare.

The National Institute of Mental Health and Neuro Sciences (NIMHANS) in Bengaluru oversees this program. Then, there is the National Mental Health Program, which provides rehabilitation and recovery services for people suffering from mental illness.

Building Mental Resilience

Mental resilience refers to the ability to cope with and recover from tough situations. You can build resilience by practising self-care, connecting with others and managing your thoughts and feelings.

Practising mindfulness through yoga, meditation or prayer and being kind to yourself and others helps build mental resilience.

Promoting Mental Health Literacy In Communities

The one thing that India lacks is education and conversation around mental health in the community. Old timers still see mental health issues as an excuse. Promoting mental health literacy in communities means actively educating the public regarding mental health conditions.

Creating Supportive Environments

If you want to help people suffering from mental health disorders to feel better, create an environment that is a safe space for them. That’s all that is required to make them feel heard and cared for.

Supportive environments begin at home, where you can create a cool-down space, practise relaxation techniques and encourage self-expression by journaling, role-playing or drawing.

In schools, that includes creating a supportive learning environment and encouraging open communication where students feel comfortable sharing their thoughts and feelings.

Finally, a supportive culture in the workplace can be created by pushing values that foster respect, open communication, and inclusivity.

Society is rife with mental health myths. Almost any time you hear somebody speak about mental health, dismissing it is actually based on a myth. These myths come not from hatred but from ignorance. So, we have listed a few myths and corresponding facts so that you know the truth.

1. People who suffer from mental illness are not intelligent

This is perhaps the most famous myth. Mental illness, just like physical illness, can impact anyone, regardless of social class, intelligence or income level. In fact, people who suffer from mental illness are some of the most intelligent people on the planet.

If you feel mental health disorder affects intelligence, then Sir Isaac Newton, Sir Charles Darwin, and Albert Einstein all of them are less intelligent than your neighbourhood nightwatchman because the nightwatchman doesn’t have a mental disorder.

2. Only if you have a mental health condition should you bother about mental health

Everyone can glean an advantage from taking simple steps to safeguard their well-being and boost their mental health in the same way everyone can take active steps and follow healthy habits to optimise their physical health.

3. Poor mental health isn’t an issue for teenagers

Between 2007 and 2021, suicide rates among the youth have gone up by 62%. Teenagers often suffer from mental health issues. Children aged 15 are committing suicide, which tells us a lot about mental health and children and how we can safeguard their mental health.

4. You can’t do anything to protect people from developing mental health issues

Many factors can safeguard people from developing mental health conditions, like fostering social and emotional skills, seeking support, being supportive, developing warm relationships and having a positive school environment and healthy sleeping patterns.

Evidence-based facts about mental health

• Statistics show that one in five individuals suffers from some form of mental health illness symptoms.

• 50% of mental health conditions begin by age 14, and 75% of mental health conditions develop by age 24.

• Nine hundred seventy million people around the world struggle with some mental illness.

• One in four people are affected by a mental illness at some point in their lives.

• Close to 60 to 70 million people in India suffer from common and severe mental disorders

• India is the world's suicide capital, with over 2.6 lakh cases of suicide in a year.

Breaking Stereotypes

When it comes to mental health, stigma and stereotypes are the most hurtful. What we as a population need to do is to drive open conversations about mental health. Social media is a fantastic place for positivity. We must educate ourselves and others and respond to misperceptions and negative comments. And most importantly, we must pay attention to the language that we use. Words matter, and they have a huge impact on our psyche.

With mental health, the biggest challenge is to be empathetic and kind. Everyone offers sympathy. Empathy is important because only if you are empathetic will you be able to lend a helping hand and an unbiased ear to what people struggling with mental health challenges are saying.

Effective Communication with Someone Struggling -

Today, everyone’s a therapist, or so they think. Effective communication with someone struggling means creating a safe space for an open discussion. Allow them to share as much or as little as they want at their pace.

Opening up requires immense trust and courage. Who knows. Today, you might be the first person they’ve been able to talk to about this.

Offering Empathy and Listening -

It is important to lend an empathetic ear to someone struggling with mental health issues. You aren’t a medical expert - don’t try to diagnose what they’re going through.

Listening includes asking questions like “Why don’t you tell me how you feel?”. Allow them to answer at their own pace. Empathy and a kind ear are what mentally ill people crave.

Creating a Supportive Network -

A support network includes the mentally ill, their immediate friends and relatives, their counsellor and psychologist, and anyone else who they might think is apt to be added to a support network.

A support network is important because it holds up a mirror for the mentally ill, allowing them to introspect. It also steps in when the time is right to ensure the mentally ill are okay. After all, talking to someone you love can be immensely difficult because they might be worried that they are hurting you.

Self-Care and Mental Well-Being -

This is an area where we all struggle. Taking care of ourselves is so important, yet we’re terrible at it because we think, “It’s cool, our health will take care of itself”. We could not be further from the truth. Self-care and mental well-being are so intricately related that you’d need another blog to tell you just how important that is.

Mindfulness Practices

Being mindful means being present in the moment and concentrating on your thoughts and your body. It begins with mindful breathing, where you close your eyes and take deep, slow breaths, and then moves to mindful eating, where you pay attention to the present.

There’s mindful walking, where you focus on each step, and there’s mindful breaks, where you pause for a couple of moments to check in with yourself. Always remember – pause, breathe.

Relaxation Techniques

• Focus on Your Breathing

This is so simple that you’ll wonder where it was. Take long, slow, deep breaths, peeling your mind off distracting thoughts and sensations. This is great for someone with an eating disorder. It makes them positively focus on their bodies.

• Body Scan

A body scan is a combination of breathing and progressive muscle relaxation. Focus on one body part or muscle group and release any tension you feel there. This is great for boosting your awareness regarding the mind-body connection.

• Go on a Trip

Not literally but figuratively, as you conjure up soothing scenes, places or experiences in your mind to help with focusing and relaxing. Guided imagery is great because it helps you see yourself in a more positive light.

• Mindfulness Meditation

Sit indoors comfortably, focusing on breathing and bringing your mental attention to the present moment; sans concerns whether from the past or the future. It’s great for anxiety, pain and depression.

• Yoga and tai chi

Combining rhythmic breathing with a number of postures or flowing movements can help you focus away from racing thoughts while boosting your flexibility and balance.

• Praying

Repeat a short prayer or a phrase from one to yourself while breathing slowly. This is great if you are religious or spiritual - it helps calm you down and make you feel more present and in the moment.

Healthy Routines for Mental Well-Being

• Proper sleep schedule

Try keeping the same bedtime and waking-up time every day. This will make it easier to sleep at night. Wake up and gather your thoughts. Don’t rush. Good sleep can be a great mood regulator, helping you focus and decrease stress hormones.

• Exercise

This is one of the best ways to ensure good mental health. Exercise not only boosts your mental well-being but also helps you keep in shape.

• Medicate consistently

Always take your medications simultaneously daily so you remember taking them and they work as desired.

• Have a list

Make sure you put easy tasks last and the toughest tasks first so you tackle what you don’t want to tackle so it can finally be out of the way.

Building Habits for Long-Term Mental Health

• Have a gratitude journal - List a few things you’re grateful for. Do this before you exit the bed in the morning. It helps.

• Cultivate Meaningful Relationships - Make sure you make time for the ones that matter to you. Social interactions give you emotional support, promoting a sense of belonging.

• Have a hobby - Have a hobby that you nurture over the long term. Read, paint, or play a musical instrument. A hobby is an outlet for creativity and relaxation.

If you have good mental health, you are blessed. If you don’t, life is just another train ride through Crazy Town. Relax. We’re not judging you. All we’re saying is take care of yourself, mentally and physically. Remember to breathe, eat your greens, pray and spend a little time with yourself every day. Your mental health will thank you for it.

Key Takeaways From the Blog

Taking care of your mental health is one of the most important things on your agenda and should be your priority no matter what. Make sure you put yourself first and always prioritise peace of mind. Ensure that you meditate, tell your loved ones that you love them, and exercise daily, without question. That will make sure your mental health remains in top shape.

Encourage to Prioritise Mental Health

Always put yourself above everything else. Make sure that every day you get up in the morning, you’re in the right frame of mind to take on the day. Because, ultimately, mental health matters.

FAQs

What are the economic impacts of poor mental health on individuals and society?

Poor mental health has a massive impact on individuals and society. As individuals, you function a little less or feel less confident about yourself. As a society, if mental health is not stable, then society cannot function confidently. Untreated mental health issues can cause a financial burden, including medical expenses. This leads to a drop in productivity and societal costs.

How does technology and social media affect mental health?

Technology has a huge impact on mental health. Too much technology can be bad for you. Today, technology serves as much more than a medium for people to express themselves and understand each other. However, this has led to too much screen time - where we are at the mercy of devices a little too much. However, the same technology today allows us to have online therapy to express ourselves clearly.

How can schools and workplaces promote better mental health?

Schools and workplaces can implement mental health policies allowing employees to prioritise their mental health over everything else. They can also provide a safe environment so people can talk about their problems in a safe space without getting judged. Schools and companies can work at engaging an in-house therapist so people can be encouraged to talk about their problems.

What role does diet and nutrition play in mental health?

If you follow a good diet, it makes a massive difference to your mental health. A good diet means considering all the food groups, minerals and vitamins. For sound mental health, you must either consume fish as a food or take cod liver oil capsules to boost omega-3 in the brain. Doing so results in improved cognitive function, among other things. Also, avoid processed foods as they aren’t good for you. They can cause issues ranging from weight gain to heart disease and diabetes, and that’s just the beginning.

How do cultural differences influence the perception of mental health?

Cultural differences play a huge role in the perception of mental health. In some cultures, having a mental illness is a complete taboo - in such cultures, support and treatment options aren’t too many.