Mind yourself: mental health
October 10, 2024
Image by Okan Caliskan from Pixabay
On #WorldMentalHealthDay, Naomi Shoretire stresses the importance of mental wellbeing
Imagine waking up in the morning with a blocked nose, stuffy chest and sore throat. What would you do? Probably make a hot drink, maybe take some cough syrup or even plan a visit to the GP.
You know that you are unwell and as a result you try to take care of yourself. In fact, several of us take appropriate precautions even before we become sick. Unfortunately, most of us do not have the same attitude about our mental health which, believe it or not, is just as important as our physical health.
The World Health Organization defines health as: ‘a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.’
This shows that we cannot truly be healthy if we do not take care of our mental health as well as our physical health.
Our mental health is important. According to the report by UK’s Faculty of Public Health, good mental health helps us deal with stress and traumatic events. Additionally, our mental health is linked to our physical health.
I know from studying psychology that anxiety can affect our performance in many areas, like memory, physical activity and socialising. Think back to tests you have taken or presentations you have given. Have you ever been so nervous that you forgot everything?
Rapid heartbeat, numbness, tingling, muscle tension, chest tightness, difficulty breathing, etc. These are all physical effects of anxiety. Many mental conditions do not just affect our cognition (thinking) but also our physical state, emotions and behaviour.
Prevention and early intervention has a big impact in managing mental health
Mental well-being is vital and affects us deeply, yet it’s easy to overlook. Despite growing awareness and care, stigma and misconceptions still persist.
People tend to think we either have a mental illness or we are ‘fine’ and so do not need to think about our mental health. Once upon a time, that is what I thought myself.
However, from my current understanding, I know that is not true. It is a spectrum – a sliding scale. Though there are mental conditions that are mainly biological and are more easily detected, there is no definite line between having a mental illness and being ‘well’. It is perfectly fine to feel down every now and then but it is another matter if your ability to function is hindered.
While studying psychopathology (the scientific study of mental disorders) in psychology, I realised how subjective the word abnormal is. For example, one definition for abnormality is deviation from social norms, which is behaving in a way deemed socially unacceptable.
This also means that what is considered ‘abnormal’ can change depending on the culture or time period. Moreover, while there are conditions that are largely genetic, such as schizophrenia, anyone can be subject to dramatic life experiences and traumas such as moving home or bereavement.
Such experiences can be a catalyst for developing a mental health issue.
Prevention and early intervention has a big impact in managing mental health conditions. However, a report by the UK’s Centre for Mental Health highlights a ten-year gap, on average, between the onset of symptoms and receiving help for children and young people.
It’s okay to take a break when needed and talk to someone you trust
In addition, during these years the problem can increase until the point of ‘crisis’. Alcohol, smoking and drug taking usually makes symptoms worse. You do not have to be at your all time low before you seek help. Maybe you are stressed about exams or feeling blue about a relationship.
It is okay to take a break when you need to and open up to someone you trust. It is important to recognise the signs in your body, behaviour or thinking that show you are stressed, for example, changes in your eating or sleeping patterns.
When you get anxious, breathing exercises can be effective. You can try this before public speaking, performing or anything that stresses you out. You can find examples of many different breathing exercises online. Find one that best works for you.
During stressful periods in your life you could also try the following technique:
1) Record everything preoccupying your mind.
2) Separate it into two lists: things you can influence and the things you cannot.
3) Rip up the list of the things you cannot influence and throw it away. (If you cannot change the situation for the better, then clearly you need to stop thinking about it).
4) Take the list of the things you can influence and plan how you will improve them.
5) Put your plan into action.
Another tip is to try changing the tone of your inner voice. Have you noticed that, the things that we tell ourselves when we mess up are things we would never say to our friends?
We can be so mean to ourselves but instead we should try to be a good friend to ourselves. Otherwise we might subconsciously start to believe those negative thoughts.
Anytime something goes wrong and you start to think negatively about yourself, stop for a minute and think: would I say this to another person who I really cared about? If not then STOP.
Advise yourself like you would advise a friend. Or you could simply give your ‘inner critic’ a silly voice, name or face. That could cheer you up!
The mental health charity Mind has a website with useful advice on building resilience such as, making some lifestyle changes, looking after your physical health, giving yourself a break and using your support network.
I hope that, if you did not before, you now realise the importance of looking after your mental health and will do so. Take care and mind yourself!
For more information, support and guidance check out these resources:
