Reviewed by: Rajnandini Rathod
What is mental health? Most of us have some idea about it. We have been celebrating World Mental Health Day every 10th October for the last 30 years and it has helped us identify factors affecting mental health and the different mental health disorders that exist.
We know the signs to look out for to figure if someone is depressed or having anxiety issues. However, is mental health only about mental illnesses? Do we even know the difference between mental health and mental illness? Do we know what positive mental health is? Can we spot the signs that indicate good mental health? Surely, being happy is not the only one as we all know that people with depression often put on a happy persona. Famous actor and comedian Robin Williams was a long-time sufferer of depression and no one knew about it until it was too late.
In this article we will focus on not just the importance of mental health, but understand that mental illness and mental health are two opposite poles of a linear sequence that keeps moving throughout one’s lifetime.
Understanding Mental Health Continuum
It won’t be wrong to assume that good mental health means an absence of mental illnesses. The World Health Organization (WHO) definition of mental health describes it as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”
In the above definition WHO states that a person should be able to cope with the stresses of life. This is very crucial because life is unpredictable and our state of mind can change with the changing circumstances. According to the Mental Health Continuum model, mental health and mental illnesses lie at two extreme ends of a linear sequence. Depending on our mental faculties, our physical capabilities, and our external surroundings, we keep moving up and down this sequence.
There are three separate markers within the mental health continuum:
The Healthy Point: Individuals who are at this point are usually content with their lives. They are emotionally well-balanced; they are stable and they have goals they want to achieve.
The Problem Point: This lies in the middle of the two extremes. Individuals at this stage are in anguish and are unable to cope, yet are capable of carrying out everyday functions of life like going to work, eating food, etc.
The Disorder Point: This is at the other end of the continuum, and as the name indicates, individuals who fall on this side of the sequence are unable to cope with stress and display significant changes in the way they think, act and behave.
To know whether you lie on the Healthy Point of the Mental Health Continuum, it is important to understand the signs of good mental health.
10 signs that indicate good mental health
There are many signs to indicate good mental health and it can be different for different people. However, if we had to narrow it down to the absolute basics then here are the 10 signs that your mental health is in good shape.
1. You accept that changes in mental health are normal – You know that life does not move in one straight path and that there will be good days and bad days. You know that through the course of your life you may go through phases of grief, anxiety, happiness, contentment, etc. and you accept that.
2. You live life according to your values and feel good about it – You know your responsibilities and priorities in life and can make decisions about it with ease. You feel good about yourself and the life you are living.
3. There is a sense of belonging – You don’t feel lost about your place in this world. You may have a strong sense of community or a spiritual strength that assures you of your worth in this life.
4. You cope easily and try to learn from experiences – You accept the ups and downs of life and try to learn from these experiences so that the next time they occur you are more mentally prepared.
5. You know when to say “no” – You may or may not like confrontation but you do know when to say “no” when someone crosses a line be it in your personal or professional life.
6. You have healthy relationships – Because you value yourself, you know how to value the love, time and effort of the people close to you. This helps you form stronger bonds with your friends, family members and even your co-workers.
7. You are self-assured – Your self-worth is not dependent on what others think of you or how much success you achieve in life. You know your own value and don’t need people or things to make you feel good.
8. You’ve achieved a good balance between self-acceptance and self-improvement – You know your limitations which helps you avoid the disappointment of unrealistic expectations. At the same time, you keep working on your strengths so you can keep moving ahead in life.
9. You are grateful – You count your blessings every day and are happy for the life you have and the opportunities bestowed on you. You even view your hardships as opportunities to learn from and move ahead in life.
10. You can celebrate other people’s success – You are not the jealous type and you can genuinely feel happy for someone when they achieve success.
Now that you know the signs of good mental health, how do you go about achieving them? Let’s find out.
How to improve mental health?
There are many ways to achieve good mental health. Here are a few mental health tips, that are easy to follow in your daily life.
Communicate about your feelings – It’s ok to talk about how you feel. In fact, it should be encouraged both in our professional and personal lives.
Exercise for mental health – When you exercise, your body releases chemicals called endorphins that trigger a positive feeling in the body. Regular exercise can make you more focused, help you sleep better and boost your self-esteem.
Follow a good diet – Your brain needs good nutrients to perform well. Choose fresh fruits and vegetables, lean protein, nuts and seeds and avoid highly processed foods. Also, if you choose to consume alcohol, then limit yourself to just a couple of drinks or less over the weekend.
Take a break – We all need a vacation from time to time to rejuvenate ourselves. If you cannot take a few days off then even an hour to yourself can do wonders. Read a book, listen to music or cook your favourite dish, just do what makes you happy.
Keep a journal – Writing down your thoughts, dreams, goals, ambitions and most importantly your blessings, can help you achieve good control over your life and make you feel stable.
Mental health Apps – You can access online mental health counselling, through various online Apps that promote mental health. In today’s fast-paced life, going to a therapist can sometimes be near to impossible and these Apps can help in some ways. However, do keep in mind that for more serious issues it is always advisable to meet with a therapist in person.
Maintaining good mental health may not be an easy task for everyone. When it comes to mental health, the stigma around it stops many people from accessing the help they need. If you or your loved ones need counselling then you can seek assistance here. In conclusion, good mental health is not simply an absence of mental illness, it is also the presence of inner strength and values that make you self-assured and satisfied with your life.
Sources:
Kohli. S. (2020, July) 8 tell-tale signs that your mental health is in good shape, according to a psychologist.
//www.healthshots.com/mind/mental-health/8-tell-tale-signs-that-your-mental-health-is-in-good-shape-according-to-a-psychologist/
Benna. S. (2015, Sept) 21 signs you’re mentally stronger than average.
//www.businessinsider.in/strategy/21-signs-youre-mentally-stronger-than-average/articleshow/48937678.cms
How to look after your mental health.
//www.mentalhealth.org.uk/publications/how-to-mental-health
When you break a limb, it's often fairly clear from an X-ray or doing an examination how bad the break is. But when you're feeling low, anxious or experiencing a flare-up of your mental health condition, it's harder to express or measure how bad it is. We all have different perceptions of our well-being and ability to cope, as well as various definitions of what constitutes 'good' or 'bad' mental health.
Defining good mental health
However, in many ways mental health and physical health are very similar. "Everybody has it, it can fluctuate from good to poor, and we need to take care of it," explains Stephen Buckley, Head of Information at Mind.
"Good mental health might have a different meaning to each of us, but it’s generally understood to mean being able to think, feel and react in the ways that you need and want to live your life as fully and independently as possible."
Good mental health doesn't mean that you always feel happy or that you never have bad moods or bad days. But if anxiety, low mood or other symptoms of your mental health condition are overwhelming or difficult to cope with, it's likely that you don't currently have good mental health.
"Mental health affects how we think, feel and act," says Deirdre Kehoe, Director of Training and Services at YoungMinds. "Having good mental health is about feeling positive about ourselves and others, being able to form good relationships, and having the resilience to overcome challenges."
Someone who has good mental health will likely be able to:
- Feel, express and manage a range of positive and negative emotions.
- Carry out everyday tasks and look after themselves. This might include diet, exercise, sleep, cleaning, work, learning and social activities.
- Take part in activities they enjoy.
- Build and manage healthy relationships with others.
Not everyone with good mental health will be able to do all of these things, and the ability to do them doesn't mean that you aren't experiencing a mental health problem. It's all about what's normal for you.
"Some people never experience poor mental health, some go through a phase of their lives where they struggle with their mental health, while others have longer-term conditions," says Kehoe. "Some common mental health problems are things like depression, anxiety, obsessive-compulsive disorder, eating disorders or psychosis, and dealing with these can be really tough."
"Poor mental health affects us all in different ways, but if you're experiencing something like depression or anxiety, you might notice changes to your feelings, thoughts and behaviour," says Buckley.
These changes might become disruptive to everyday life and make it difficult to carry out basic tasks. Signs of poor mental health might include:
- Feeling low, numb, irritable, tearful or worthless.
- Changes to your sleeping pattern including sleeping more or less than is normal for you.
- Eating more or less than you usually do.
- Withdrawing from or wanting to withdraw from friends or family.
- Thoughts about self-harm or suicide. You should seek support as soon as possible if you are experiencing these thoughts.
"Feeling down from time to time is a normal part of daily life. But if the feelings last for two weeks or more, or keep returning, it could be a sign you're experiencing a mental health problem," says Buckley.
Doctors routinely use a tool called the PHQ9 to get an indication of whether someone is depressed and how severely. It doesn't cover all the subtle nuances, but it's a good starting point and can be used to measure improvements over time.
In young people, it can sometimes be hard for parents to tell what's normal teenage moodiness and what's a mental health problem. However, half of all mental health problems are established by age 14 and three-quarters by age 24, so it's crucial to intervene early if you suspect a mental health issue.
"Young people are adapting to lots of changes as they grow up, so it's normal for them to express raw emotions and change moods quickly," explains Kehoe. "But if they consistently struggle - if there are changes to their sleeping or eating patterns, or if they constantly seem upset - it's important to take it seriously."
As well as seeking support from a GP, school or mental health professional, parents can call the YoungMinds parents helpline if they are concerned about their child's mental health and need advice.
If you feel that you don't have good mental health, it's a good idea to look at your life and take note of the things that make you feel better or worse so you can make changes to improve your well-being. And if you already have good mental health, it's important to work on maintaining it; good mental health isn't necessarily permanent, and it can fluctuate if we don't stay on top of it.
"It can be easier said than done, but all the things we do to improve our physical health also benefit our well-being," says Buckley. "Eating healthily, sleeping well and making time for exercise are all important, as well as keeping an eye on how much alcohol, sugar and caffeine you're consuming." If you have a mental health condition which requires therapy or medication, it's key to be consistent and follow your treatment plan.
Finding a support network which can help you stay on top of taking care of yourself may help you stay motivated. This might include friends, family, colleagues, teachers, therapists or other people in your community. There are also mental health groups online, such as on the Patient community forums.
Talk to your support network about how you've been feeling and see if they can offer you any solutions, such as social activities, emotional support or keeping an eye on any changes to your behaviour or well-being.
"If you notice changes to your feelings, thoughts and behaviour that last for more than two weeks, keep coming back or interfere with your day-to-day life, speak with your GP, who can talk through different treatment options available if needed," continues Buckley. "Most people find that they are able to manage their mental health problems well with the right combination of treatments. This might include self-care techniques, medication and talking therapies."
You can also self-refer for talking therapies on the NHS or book private sessions through Patient Access.
If you need urgent support, you can contact the Samaritans on 116 123. Young people under 25 can also contact the YoungMinds Crisis Messenger service by texting YM to 85258.