Building Strong Mental Health – Institute of Nutrition and Fitness Sciences

We all wish to be healthy. We get medical check-ups done, we take OTC medicines upon experiencing any discomfort in the body, we visit doctors for illness, and follow the prescription and advice. We eat nutritious food, take supplements, and exercise to keep ourselves fit and healthy. We strive to be physically healthy. What about mental health? What are we doing to be mentally fit and healthy?

What Is Mental Health?

Mental health includes our emotional, psychological, cognitive, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices.

For those experiencing mental health problems, their thinking, mood, and behavior can be affected.

What Causes Mental Health Issues?

Many factors contribute to mental health problems.

Biological factors, such as genes or brain chemistry
Life experiences, such as trauma or abuse
Family history of mental health problems
Environmental/Social stressors

Types of Mental Health Disorders

Some of the most common and frequently reported mental illnesses include

Mood disorders (such as depression or bipolar disorder)
Anxiety
Personality disorders
Psychotic disorders (such as schizophrenia)
Dementia
Eating disorders
Trauma-related disorders (such as post-traumatic stress disorder or disorders caused by long-term chronic illness)
Substance abuse disorders

Identifying a Mental Health Issue

Are you unsure if you or someone you know is living with mental health problems? Experiencing one or more of the following feelings or behaviors can be an early warning sign of a problem.

Eating or sleeping too much or too little
Pulling away from people and usual activities
Having low or no energy
Feeling numb or like nothing matters
Having unexplained aches and pains
Feeling helpless or hopeless
Smoking, drinking or using drugs more than usual
Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared
Yelling or fighting with family and friends
Experiencing severe mood swings that cause problems in relationships
Having persistent (negative) thoughts and memories you can’t get out of your head
Hallucination, that is hearing voices or believing things that are not true
Thinking of harming yourself or others
Inability to perform daily tasks like taking care of your kids or getting to work or school

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Tips to Prevent Mental Health Problems

Meditation

Practicing meditation helps reduce stress, controls anxiety, provides a sense of calm, and relaxes the body and mind. Regular practice of meditation can help you combat the everyday stressors and help prevent or overcome mental health issues.

Physical Activity

We all know about the benefits of exercise as a proactive way to enhance our fitness and physical health. We also should know that exercise also plays an essential role in improving and maintaining mental health. Physical activity releases endorphins that lift your mood and provide added energy.

Nutrition

We can never stress enough about the importance of quantified nutrition on health, be it physical or mental/emotional. Mental health professionals point out that good eating habits are vital for people wanting to optimize the effectiveness of and cope with possible side effects of medications used to treat mental illnesses.

Eat a balanced diet of –

Fresh fruits and vegetables
Foods high in omega-3 fatty acids, such as fish, nuts, seeds, and eggs
Protein
Whole grains

Sleep

When it comes to your mental health, getting enough sleep is a necessity, not a luxury. Skipping even a few hours here and there can take a toll on your mood, energy, mental sharpness, and ability to handle stress.

Sunlight

Many studies proved that sunlight can help in depression and anxiety. This is because serotonin, the feel-good hormone, is triggered by sunlight. So, go out in the Sun and thank for the vitamin D.

Reading books

Read self-help books or biographies of leaders. While self-help books can help you with strategies to improve your life, biographies of leaders not only provide valuable lessons but also give the readers hope and determination that they can overcome the challenges they are facing.

Playing with pets

Yes, caring for a pet makes you feel needed and loved! There’s no love quite as unconditional as the love a pet can give. Animals can also get you out of the house for exercise and expose you to new people and places.

Hobbies

Sing, Swim, play, paint, create, cook, engage in gardening, or do anything you feel like doing. You don’t need to be an expert in doing any of these things, but just doing them will divert your mind from the problem and elevate your mood.

Learn

Learn a new language or an instrument, or join a course you have been wanting to do for a long time. Any new activity will need focus which will improve your brain functioning.

Coping with Mental Health Disorders

While all the above points help you prevent mental health issues, if you already have a mental disorder or find it difficult to cope with the above tips, don’t hesitate to take help.

Do not label – Do not label yourself. This issue/problem does not define who you are. This is something you are going through and it will pass. You are not alone. Everyone at some point in their life goes through it.

Seek Professional advice – At times, we simply cannot do without professional help. So don’t be hesitant. Some people avoid professional help because of the stigma attached to it, while few others don’t want to be under medication (which comes with unwanted side effects). Professional help does not mean just medication; it is a combination of cognitive-behavioral therapy, relaxation techniques and medication (if needed), and other strategies.

Take help of friends and family – Your family and friends are your well-wishers. If you are not comfortable talking to everyone, at least confide in one person who you are confident about not judging you. Take their help in your journey of coping up. Don’t isolate yourself.

Meaningful contribution to society – The sense of satisfaction we get when we help others in need or contribute to a good cause cannot be explained. It has to be experienced. And this satisfaction may make you feel confident and important while giving you a zest for living. It need not be monetary or huge, it can be something small that can make an impact.

What You Can do to Help

If your friends or family members are going through a mental condition, sometimes your presence can make a lot of difference. Your timely help can make them cope better.

Identify – It is important to first identify the symptoms. Each illness has its own set of signs and symptoms; no two experiences with a mental illness will be the same.

The first warning signs of mental illness to look out for –

Long-lasting sadness or irritability
Extremely high and low moods
Excessive fear, worry, or anxiety
Social withdrawal
Dramatic changes in eating or sleeping habits

Connect with them – Never leave them isolated. Connect with them and offer help. Do not judge them. Gain their confidence so they can confide in you. Be willing to lend an ear or a shoulder to cry (if need be). Be compassionate. Spend time with them. Make plans together for hobbies of common interests or for some fun/entertainment. Let them know you are there for them and they are not alone.

Keep an eye on them – Keep a check on them and see if they are improving or worsening. And, if they exhibit warning signs, never isolate them and seek professional help.

Conclusion

Mental health is important at every stage of life, from childhood and adolescence through adulthood. Most people believe that mental disorders are rare and “happen to someone else.” In fact, mental illnesses are common and widespread. Anyone of any age may suffer from mental or emotional health problems, and over a lifetime most of us might. However, due to the stigma that often surrounds mental health, most people are afraid to discuss it or seek help for it.

Having solid mental health doesn’t mean that you never go through bad times or experience emotional problems. We all go through disappointments, loss, and change. While these are normal phases of life, they still cause sadness, anxiety, and stress. Also, just as physically-healthy people are better able to bounce back from injury or illness, people with strong mental health may have a higher possibility of bouncing back better from stress, trauma, or adversity.

Reaching out if you think someone you know needs help can make all the difference.

About the Author : Vedavani is an INFS scholar and has completed Foundation and Expert certification from INFS (Institute of Nutrition and Fitness Sciences). She is passionate about helping people gain / maintain good health. She was intrigued by how a tailor-made quantified nutrition transforms a person, which started her quest to learn about Nutrition and Fitness.