According to the World Health Organization (WHO) mental health is a complete state of emotional, psychological and social well-being and not just the mere absence of any infirmity. The way we perceive, think, feel, and behave has a lot of significance in building good mental health and functioning at an optimal level. To be equanimous and aware about positive or negative emotions helps in dealing with them appropriately and being emotionally healthy. Additionally, being able to feel good and function effectively after our losses and traumas depicts our psychological well-being. However, it is also equally important to have meaningful bonds and relationships, being able to contribute to society makes one happy and healthy.
Due to our fast-paced times, modern lifestyle, overload of information, and social comparisons, social media often results in bouts of sadness. Additionally, the daily stressors, roller coaster relationships, contradicting beliefs and distorted thoughts, about situations and people, excessive and prolonged stress, loss of spouse, unemployment, and physical illness are some of the reasons which affects the person mentally and emotionally, which in turn lead to poor mental health. Some of the most common mental health challenges which everyone experiences everyone experiences are stress, anxiety, and depression. Stress mainly is a precursor to many other physical health challenges like coronary heart disease, diabetes, hypertension, and obesity. Experiencing some amount of stress is necessary to keep us alert, aware, and active, motivated and excited. This positive stress is called “eustress,” as opposed to “distress,” which is negative stress. The latter may result in feelings of unpleasantness, decrease in performance, and may culminate to anxiety, depression, and other mental health challenges. We experience several daily stressors at work, home, and in social settings, and the way we respond to these stressors physically, emotionally, and cognitively speaks volumes about our mental health.
When there is an imbalance in emotions, stagnant mind, unrealistic expectations, and prolonged unhealthy relationships, a person may become dysfunctional. As humans and responsible citizens we need to ascertain how we can optimize our wellness. In this regard, there are several tools that can help with mental health care.
Mental Health First Aid is one such toolkit, which is a useful and effective resource of self-help. It consists of various resources, such as a manual with guidelines about various mental health challenges, and a detailed understanding about the signs and symptoms of the mental health concerns. It also consists of screening tools, checklists, helpline numbers, and information about various treatments. The way we have a first aid kit for our physical wounds, injuries, and burns, likewise it is equally important to have a mental health first aid tool kit for our mental health.
One can use this by first observing the signs and symptoms experienced by the person. If there are any behavioral changes that are unusual, you can approach the person by initiating a conversation about what a person is feeling, whether they are thinking of any bothersome situation. Learning to be empathetic and supportive can go a long way in making the person who is experiencing mental health challenges feel comfortable.
One can implement these above guidelines using “ALGEE.” ALGEE is a form of CPR for mental health. If a person is experiencing trauma, indulging in risk-taking behaviors, ruminating, having thoughts of harming self or others, then the person may benefit from ALGEE. This is a 5-step action plan: ALGEE means you can Assess for risk of suicide or harm, Listen non-judgmentally, Give re-assurance and information, Encourage appropriate professional help, and Encourage self-help and other support strategies.
Some of the most effective and scientifically backed self-care strategies are:
Journaling: Practicing journal writing is one of the most effective ways to enhance your well-being. It helps us to get our thoughts and emotions out of our mind and system. Expressive writing has been scientifically-backed to boost affect, improve working memory (Baikie & Wilhelm, 2005) and help cope with mental health problems.
Physical activity: Physical activity not only helps in staying physically fit, but also helps us stay mentally healthy. It releases endorphins in our blood stream which in turn helps us to feel happy and at the same time acts as a coping mechanism to fight and not flight in stressful situations.
Random acts of kindness: Kindness has been thought of as a powerful sense of expressing care, concern, and affection. Studies have shown that people who are altruistic are the happiest of all. People practicing kindness have reported to be strong, energetic, and less depressed with an increased sense of self-worth. Expressing kindness through random acts releases a feel-good hormone, called oxytocin, which in turn boosts our overall well-being. One can practice kindness in several ways, such as cooking a meal for one’s friends and family, giving a lift to an acquaintance or friend or other people close to one, and helping someone complete a project, among other things
Gratitude: Gratitude is not just an emotion but an attitude, a habit to express joy, thankfulness in response to any gift which may be tangible or just a moment of a peaceful bliss. Watkins (2004) found that people who expressed gratitude had an ability to intensify mental wellbeing. These people had a high sense of contentment.
Gratitude Jar or Gratitude Journal is one way to practice this habit on a daily basis. One can use colorful post-its, small square shaped blank templates, colorful markers, and at the end of day, write one thing, event, or situation they are grateful about, and put it in a jar. Once the jar is full one can sit down alone, with friends or family and read out each of the chits in the jar, which in turn make you feel pleasant.
Balanced meal: Eating a balanced meal is a vital factor in contributing to one’s mental health. Excessive junk food, any vitamin deficiency, especially low B12 in the body keeps one at a high risk of poor mental health. Cultivating healthy eating patterns helps in coping with distorted thoughts and emotions, which further aids in good mental health.
Sleep: Sleep plays a vital role to self-regulate one’s emotions. Erratic sleep patterns lead to irritability, disturbed thoughts, decreased energy, bouts of sadness, loss of interest, and poor efficiency; proper sleep will make you feel lighter, optimistic, energetic and efficient
Mindfulness: Mindfulness is “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally.” By focusing on the breath, the idea is to cultivate attention on the body and mind as it is moment to moment, and so help with pain, both physical and mental.
These are some of the effective strategies to cope with stress, anxiety and other mental health concerns. Imbibing these self- care strategies in our daily living will not only serve our mental health concerns, but also increase our emotional repertoire, which will increase our self-worth and our personal resources, and eventually it will lead to good mental health.
Meghna Karia
