What does it mean to have a healthy mind? Mental health is, according to the World Health Organisation, more than just the absence of mental illness. It is a combination of a number of factors to do with wellbeing. Firstly it involves having a sense of self-worth (i.e. recognising one's own potential as an individual). Secondly, it means having the ability to cope well with the normal stresses of life, such as social dilemmas, decision-making and day-to-day emotions. Finally, it involves being an active part of a community (i.e. having a job, contributing time and skills, or simply having a positive impact on others).
Mental health can be affectedby a number of things, including genetics, physical illness, traumatic events, prolonged stress and environmental factors such as the political, economic and social climate.
The Mental Health Foundation (MHF) says one quarter of the British population experience some kind of mental health problem in any one year. The most common mental health problems in this country are anxiety and depression, both of which are thought to have a domino effect on things like work productivity, physical health and the wider economy. Talking therapies like psychotherapy and counselling are considered effective treatments for a wide range of mental health problems, as recommended by medical health professionals and official mental health charities in the UK.
How to look after your mental health
There are a number of ways you can look after your mental health. Even if you have been diagnosed with a mental health problem, there's still lots you can do to improve your mental and emotional wellbeing.
Talk about how you feel
Don't keep things bottled up. If you're feeling down, confused, anxious, or scared - find someone to talk to. This could be a friend, a family member, a colleague, or even a counsellor. Feelings can be a difficult subject to bring up but when you do, it could feel like a weight off your shoulders. Talk about what it feels like inside your head and the challenges you're facing. Confiding in someone who really empathises will help you see you're not abnormal, or beyond help.
Run, dance, play
Do whatever physical activity you can. If you can run without pain, do so. If you like sport, join a team. If you live close to work, walk there and back. The feel of the breeze, the sun and even the rain on your face will invigorate you and set you up for the day. Regular exercise can make you feel good because it releases endorphins (feel good hormones). Studies show it can increase concentration levels, aid sleep and boost self-esteem and confidence. It'll also improve your health, fitness and even the look of your skin, hair and body shape.
Eat healthily
What we eat can affect how we feel. The brain needs certain nutrients in order to function well so it's important to get a balanced and varied diet which includes:
- oily fish at least twice a week
- nuts and seeds
- whole-grains
- a variety of fruit and vegetables
- plenty of water.
Sometimes feeling sad can make us reach for comforting foods that tend to be high in sugar and fat. Unfortunately this can begin a long and vicious cycle of eating too much, feeling sluggish and guilty for eating too much and then eating again to deal with these negative emotions. It can be difficult to stay away from these unhealthy foods but over time you can desensitise yourself from the cravings.
Take a break
It's easy to get sucked into the happenings of everyday life. This makes it hard to take a step back and look at everything objectively. Sometimes problems can seem bigger than they really are. If you can find a moment to go somewhere different for a while - perhaps a five minute walk in the park, or if you can afford the time and money, a holiday somewhere - then do it. Taking a break is so important in an overly stimulating environment such as ours. Yoga, meditation and breathing exercises are all effective ways of resting your mind if you can't afford to get away physically.
Types of mental health problems
The Mental Health Foundation (MHF) says there are two main types of mental health problems - one described as having 'neurotic symptoms', and the other described as having 'psychotic symptoms'. While these categories can help health professionals with diagnosis and treatment, it's worth noting that because some mental health problems have both neurotic and psychotic symptoms, distinguishing between the two is not always useful.
Neurotic symptoms
If you hear someone speak about 'common mental health problems', they're probably referring to mental health problems that have 'neurotic symptoms'. Neurotic symptoms are severe versions of 'normal' emotions many of us experience such as stress, anxiety and sadness. Most people feel down or worried from time to time, but when those emotions start to impact daily life, it may be a sign of a mental health problem. When mental health problems are ignored or dismissed as character traits, they can start to impact a person's ability to live an enjoyable and productive life. This is why it is so important to seek support as soon as your problems overcome your ability to cope.
Mental health problems with neurotic symptoms include:
- Anxiety
- Depression
- Obsessive Compulsive Disorder (OCD)
- Phobias
- Post-Traumatic Stress Disorder (PTSD)
- Panic Disorders.
Psychotic symptoms
Mental health problems with psychotic symptoms are less common. While neurotic symptoms are more serious versions of everyday emotions, psychotic symptoms interfere with a person's perception of reality. This means they can start to see, hear, or feel things that aren't there, or form very unrealistic views about themselves, other people and the world around them. According to the MHF around two in every 100 people in the UK suffer mental health problems with psychotic symptoms. If you are concerned about yourself or someone else, it is advisable to seek help from a GP who will offer a diagnosis and discuss treatment options with you, which may include medication or counselling.
Mental health problems with psychotic symptoms include:
Symptoms of mental health problems
When you get a physical illness like a cold, or a chest infection, you might notice symptoms like a sore throat, blocked nose and croaky voice. These signs tell you quite clearly that something is wrong so you can take medication, or rest in bed for a few days. When it comes to mental health the signs aren't always so obvious and they are often hidden or mistaken for other things.
There is no set list when it comes to symptoms of mental health problems - each condition is different and of course each individual is different, too. If you think you might have a mental health problem then the best thing to do is visit your GP for a professional opinion.
Some very general signs that you might have a mental health problem include the following:
- Withdrawing from society - Feeling the need to hide away, refuse invitations and generally avoid social contact.
- Teary - Crying a lot or constantly feeling like you're about to cry.
- Drop in productivity - Your grades go down or you stop performing so well at work.
- Weight loss or weight gain - Weight changes indicate a change in eating patterns, symptomatic of underlying emotions.
- Dirty or untidy - Spending a lot of time in your 'comfy clothes', or failing to keep on top of your hygiene.
- Tired - Feeling drained, dopey or lethargic.
- Difficulty speaking - Getting your words jumbled up, forgetting the right word for something, or talking too quickly or slowly.
- Spending too much - Being reckless with money.
Causes of mental health problems
Causes of mental health problems can be:
- psychological
- physical
- social and environmental.
Psychological causes
A 'psychological cause' is something that affects the mind or emotional state of a person. Some mental health problems can be triggered by traumatic experiences such as the loss of a loved one, a serious accident, a personal assault, or a natural disaster. When something traumatic happens to someone their whole perception of the world can change, resulting in feelings of fear, guilt, anger and helplessness that persist long after the event happened. As the person attempts to contain these negative feelings, unhealthy behaviours can emerge including self-harm, bulimia and even suicidal thoughts.
Physical causes
A 'physical cause' is something that affects the body on a biological level i.e. how it is made up. Physical causes of some mental health problems include:
- Genetics - Scientists think some people are more at risk of mental health problems than others because of genes passed down from parents.
- Early development - Some studies suggest that a baby is at greater risk if its mother takes drugs or contracts a virus while she's pregnant.
- Head injuries - In some cases people have developed mental health problems with psychotic symptoms after a serious head injury.
- Nutrition - Links have been found between certain vitamin and mineral deficiencies (e.g. Vitamin D, zinc and fatty acids) and mental health.
Social and environmental causes
The things that happen around us can have a big impact on mental health. Social and environmental causes include:
- where you live
- where you work
- the relationships you have with family and friends.
Some people live in small spaces in packed cities, some live in isolated locations with little social contact, while others live in poverty, in war zones and difficult climates. Some people have tough, heavy workloads, others are bored with the mundanity of theirs. How you live, who you surround yourself with and where you spend your time can all impact your mental health. Sometimes we can't change these things but sometimes we can. If you can improve your social and physical environment somehow then you may be able to improve your mental health.
Living with mental health problems
Unlike a cold or a cough, mental health problems don't just clear up with a course of antibiotics. Often, people have to learn how to live with mental health problems. Challenges faced include:
- social stigma
- going to work
- going to school
- relationships
- parenting
- physical health.
Social stigma
Sadly, there is still social stigma attached to mental health in the UK. According to MHF, nine out of 10 people with mental health problems say discrimination of some kind has had a negative effect on their lives. Other people's ignorance and lack of understanding can make it difficult for people with certain conditions to find work, maintain stable relationships, find acceptable housing or be socially included in mainstream society.
Views on mental health have changed drastically over the past few centuries due to research and greater understanding of some conditions. Unfortunately, some sensationalised news articles, films and stories mean misconceptions (such as the idea that all people with mental health problems are dangerous and violent) still exist.
Research shows that the best way of fighting these damaging stereotypes is to broaden the communication channels between people with mental health problems and the wider community so people realise that suffers aren't 'mad', or 'dangerous', but normal people coping with challenging conditions.
Going to work and school
According to Mind, one in six workers is dealing with a mental health problem at any one time. Certain mental health problems can be caused by work (usually stress and anxiety), while others impact our ability to work productively. Some people feel reluctant to talk about mental health in the workplace in case they get penalised for it. Young people in school often worry they'll face bullying or alienation if their peers know they have a mental health problem. While it can be difficult to talk about mental health with peers, colleagues and bosses, keeping an open dialogue in school and the workplace is important because it could help alleviate stigma and prevent problems from escalating.
Relationships
Some mental health problems make it more difficult for a person to find and keep love. When mental health problems emerge after a couple have been together for a while, the new challenges can start to form cracks in the relationship. Suspicion, frustration and lack of understanding can cause tension, arguments and even splits. Couples counselling is very effective for teaching couples how to open up and make space for a change in dynamic.
Parenting
Living with mental health problems can be even more challenging when you have children. Parents need to be stable and supportive to provide the best care for their children, but some mental health problems by nature make this difficult. The ups and downs, bad days and good days can be difficult for children to deal with but with the right support in place, it can be managed. Mental health problems can even draw families closer as they learn to overcome challenges together.
Treating mental health problems
You can receive treatment for mental health problems by going to your GP.Once you've had a proper diagnosis, your GP will advise on the best treatment route to take. The most common are:
- Prescribed medication to manage symptoms (drugs are not intended to cure the problem).
- Talking therapies including counselling, psychotherapy, group psychotherapy, psychoanalysis and other therapies.
Medication for mental health problems
Doctors prescribe medication to help reduce the symptoms of some mental health problems. Sometimes drugs can help people manage their problems and improve their quality of life, but they are not intended to cure the problem.
Depending on what type of mental health problem you have, you might be prescribed:
- Antipsychotics to reduce symptoms of psychosis (hallucinations, distorted view of reality etc.).
- Antidepressants to reduce the symptoms of depression (low moods, loss of emotion etc.).
- Mood stabilisers to moderate extreme changes of mood.
- Benzodiazepines to reduce anxiety.
Talking therapies for mental health problems
Talking therapies are just that - therapy which involves talking. A large number of psychological techniques are used by professionals to reduce the symptoms and impact of certain mental health problems. Talking therapies include:
- Cognitive behavioural therapy (CBT) aims to change negative patterns of thinking and behaving.
- Dialectical behaviour therapy (DBT) teaches clients how to react normally to emotional triggers.
- Cognitive analytical therapy (CAT) explores new ways for the client to cope with problems.
- Psychotherapy encourages clients to use their own insight to solve problems.
- Creative therapies such as art therapy and drama therapy explore ways of channelling emotions.
- Family intervention encourages the family to engage as a unit to solve problems that affect home life.
- Counselling allows clients to talk freely without fear of criticism or judgement.
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