According to the World Health Organisation (WHO), mental health is a person’s physical, mental and social well-being, as well as the capacity for development and self-realisation. Mental health is vital to our overall wellbeing and quality of life. It is a state of emotional, mental and social balance that allows us to cope with stress, with life’s difficulties and to participate more fully in everyday life.Mental health does not mean the absence of emotional problems! Rather, it is the ability to deal with them in an appropriate way. Acceptance of one’s own feelings, thoughts and reactions is key. Take care of your mental health by avoiding overload, managing stress and building social support.
Factors Affecting Mental Health:
Stress and Pressure
Modern life can be very stressful. Too much pressure can lead to mental problems. Regular relaxation practices, such as meditation or yoga, can help to reduce stress.
Healthy Diet and Physical Activity
A diet rich in fresh fruit, vegetables, whole grains, nuts and fish can improve our mental wellbeing. Regular physical activity increases the release of endorphins, the happiness hormones. As Dr Wunram’s 2017 study shows, exercise or vibration therapy of 30 minutes for four days a week is already sufficient for antidepressant effects. For this reason, the ‘Mood Vibes’ study, conducted between 2013 and 2015 at the Department of Child and Adolescent Psychiatry at the University Hospital Cologne, chose vibrotherapy as an alternative therapy to exercise. Importantly, this type of activity can be performed even if the motivation to exercise is very low. Therefore, vibrotherapy is indicated as a suitable and key alternative for achieving an antidepressant effect in depressed adolescents, among others.
Sleep
Lack of sleep can significantly affect our mental health. Taking care of regular sleep can improve memory, cognitive abilities and overall wellbeing.
Social support
Relationships with loved ones, friends and talking to other people are extremely important for mental health. Sharing feelings and problems helps ease the mental burden and reduces feelings of loneliness.
It is worth being aware of the signs that may indicate mental health problems. These may include changes in mood, difficulty concentrating, excessive anxiety, reduced appetite or excessive daytime sleepiness.If you notice symptoms in yourself or a loved one, it is worth seeking specialist help..
Of course, looking after your mental health requires conscious action and taking the right steps. Here are some practical tips to help you take care of your mental health:
- Be aware of your emotions and feelings. Accept them without judgement and allow yourself to experience them. Avoid suppressing negative emotions, but learn how to work with them.
- Do not hesitate to seek help from loved ones, friends or family members. Talking together can help alleviate feelings of loneliness and isolation.
- Build and nurture close relationships. Social participation and a sense of belonging are key to mental health.
- Regular physical activity not only benefits physical health, but also helps to reduce stress and improve wellbeing.
- Avoid excessive consumption of alcohol and psychoactive substances. A healthy diet, regular sleep and avoiding stimulants have a significant impact on our mental health.
- Meditation, yoga or breathing techniques can help to reduce stress and improve concentration. It is worth finding the right technique for you and practising it regularly.
- If you are experiencing strong feelings of anxiety, depression or other mental problems, do not hesitate to seek the help of a specialist such as a psychologist, psychiatrist or psychotherapist. They are trained to help people struggling with various mental problems.
- Don’t be too hard on yourself. Remember that everyone has worse days and moments of weakness. Accept your limitations and learn to find the strength to cope with difficulties.
Mental health is just as important as physical health. By taking care of our mental wellbeing, we can lead fuller, more fulfilling lives. Let’s remember to accept ourselves, manage stress and build strong, healthy relationships with others. By taking care of our mental health together, we can create a society where everyone has the chance to live a full and happy life.
