“Mental health is not a destination but a process. It’s about how you drive, not where you are going.” – Noam Spencer.
Many of us consider mental health a fixed destination, a place where we can find happiness and tranquillity. However, you must understand that life is a journey filled with its share of ups and downs. Hence, fostering your psychological well-being is important, just as maintaining your physical health through healthy eating and regular exercise. We need to take care of our mental wellness because a sound mind is crucial to attaining success in all aspects of life and also makes it easier to navigate through life’s challenges.
This article aims to empower readers with the knowledge and strategies to care for their mental health. Before we delve into the tips for promoting mental wellness, let’s first gain a comprehensive understanding of mental health and the causes and symptoms of poor mental health.
What Do You Mean by Mental Health?
Mental health is defined as an individual’s ability to function well at the psychological, emotional, and social levels. It shapes the way you think, emote, and behave.
Causes of Poor Mental Health
The causes of mental health conditions in India are understood using medical and traditional models. Medical models are based on scientific principles, and mental illnesses are conceptualised using a disease- or illness-based framework for diagnosis and treatment. The traditional model ascribes the cause of a mental health condition to factors that are spiritual or supernatural, such as the influence of evil spirits, witchcraft, or sorcery. Finding the cause of a psychological condition helps in providing the right intervention.
The key factors that impact an individual’s psychological well-being are as follows:
Occurrence of a Stressful Life Event: Stressful life events such as the loss of a job, loss of a loved one, financial crisis, loneliness, infertility, marital discords, violence, and trauma can impact an individual’s psychological well-being negatively.
Unpleasant Family Environment: Individuals whose childhood years have been unpleasant due to unmet emotional needs or exposure to some form of psychological abuse are likely to develop disorders like depression and anxiety at a later phase in life.
Disorders of the Brain: Infections, inflammation, and injuries affecting the brain can cause conditions like mental retardation, dementia and other psychological disturbances. Recent studies indicate that many psychological conditions are associated with structural changes in the brain and imbalances in the neurotransmitters.
Genetic Factors: The genes that a person carries also play a significant role. If one parent has a mental illness, the chances of the offspring developing a psychological condition are lower if they grow up in a psychologically nurturing environment.
Physical Illnesses: Physical health conditions affecting the kidney and liver can sometimes contribute to the development of severe mental health conditions. Some medications mimic depression-like symptoms, such as the one taken to treat high blood pressure.
Symptoms That Point to the Presence of a Mental Health Condition
Clinical features that indicate the presence of mental health conditions that you need to be aware of and that can be taken as signs to consider fostering your psychological well-being are as follows:
- The person or the family directly reports about the symptoms of mental illness, such as depression or psychosis.
- The person or the family members attribute supernatural causes to a person’s poor mental health.
- A particular cause for poor mental health is found, such as family violence or misuse of alcohol.
- The person faces relationship struggles, such as disruption in one’s marital or sexual relationship.
- A person reports displaying signs of their mental health deteriorating due to a significant stressful event such as the loss of a job or a partner.
- A person presents more than 3 physical complaints where the cause of the complaints is hard to find after a thorough medical evaluation.
- A history of mental illness exists within the family.
8 Proven Tips for Fostering Your Psychological Well-Being
Taking care of your mental health is very important for thinking, feeling, and behaving positively. Here are a few beneficial tips that can help you greatly in fostering your psychological well-being:
1. Starting Your Day With a Good Mental Health Ritual
Investing the first 20-30 minutes of your day in following mental health rituals can go a long way in enhancing your psychological wellness. It also enables you to set a positive tone for the day. Activities like writing down five things you’re grateful for, practising deep breathing exercises, reading a good self-help book, or listening to a motivating podcast can help achieve a good mental state.
2. Sleeping Adequately Every Night
Catching up with a good night’s sleep for 7-8 hours does wonders for both the mind and the body. Studies indicate that spending two or more hours viewing screens can wreak havoc on melatonin secretion, which is needed to fall asleep. It is advisable to turn off your phones and other electronic devices an hour before falling asleep.
3. Engaging in Healthy Eating
The association between the food you eat and how you feel begins with the connection established between the gut and the brain (the place consisting of the gastrointestinal tract). The gut is home to billions of bacteria, and it impacts brain health, including the production of neurotransmitters.
Eating nutrient-dense food that is rich in nutrients such as omega 3 (found in salmon, walnuts and chia seeds), vitamin B12 (egg yolk, cheese, full-fat plain yoghurt), vitamin D (found in sunlight, cod liver oil, mushrooms and egg yolk), and magnesium (found in green leafy vegetables, brazil nuts, cashew nuts and almonds) is essential for the brain and fostering your psychological well-being.
4. Exercising Regularly
Engaging in a physical activity that you like can significantly improve your psychological well-being. Whether it’s jogging, gymming, dancing, cycling, swimming, or even a brisk walk, regular exercise can be a powerful tool for maintaining mental wellness. Involvement in some form of physical activity every day leads to the secretion of endorphins, a.k.a the feel-good hormones, which lower the risks and symptoms of stress, depression and anxiety.
5. Building Healthy Relationships
Maintaining good relationships with friends and family can help in fostering your psychological well-being. Enjoying quality relationships with people acts as a network of support. Talking to someone or seeking support during a crisis or hardship can give you a sense of relief.
6. Finding Meaning and Purpose in Life
Engaging in pursuits that you love and are passionate about can contribute to increased self-worth and self-confidence. You can do this by finding out your interests and strengths and then converting these into a profession or hobby.
7. Celebrating Small and Big Wins
Celebrating small and big wins, such as following a healthy diet throughout the week or doing well at work, calls for celebration. Rewarding yourself for every progress that you make by treating yourself with something you enjoy, such as a favourite meal, a movie, a vacation, or a good massage at the spa, can aid in fostering your psychological well-being and feelings of worthiness.
8. Seeking Professional Help
Seeking psychological support when you feel mentally overwhelmed, stuck, or exhausted is essential. You could reach out to a therapist to share your concerns and gain a proper understanding of what is happening. It offers a chance to find ways to cope jointly. Seeking help without a second thought goes a long way in retaining your peace and sanity.
Final Thoughts!
Mental health is something that we all need to prioritise regardless of our age, gender, and busy lives. You can consider the 8 proven tips shared in this article as measures towards fostering your psychological well-being. If your mental health affects you negatively despite taking steps to better your situation, considering therapy would help you immensely. If you need any psychological support or want to learn ways to foster your psychological well-being, please feel free to reach out to me here.