Tips For Maintaining Good Mental Health

Some things are always worth investing in, and one of those things is your mental health. Valuing and being intentional about your mental well-being will have a life-wide and lifelong impact, helping you connect more deeply and meaningfully with others, reduce anxiety, and boost your levels of confidence.

Our lives are shot through with obstacles to our flourishing, and these affect our sense of well-being. Maintaining good mental health is something people of all ages can invest themselves in, and this article will explore some of the effective ways to promote your mental health.

What is mental health?

It’s important to understand what is meant by mental health. One way to understand mental health is that it refers to the overall wellness of how you think, regulate your feelings, and behave. According to the World Health Organization, “Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.”

Mental well-being is about more than just the absence of mental disorders or disabilities, and not only about managing active conditions and health concerns. One’s mental well-being encapsulates this, but it is also about looking after your ongoing wellness and happiness.

Maintaining and restoring mental health is important not only at the individual level but at a communal and societal level as well. It is important at all stages of life, from childhood and adolescence through adulthood.

Mental well-being problems come in a variety of guises, and they are common. In the U.S., around one in five adults experience mental health problems each year, and according to the National Institute of Mental Health, in 2020, around 14 million adults in the U.S., or about 5.6%, had a serious psychological condition they were dealing with.

In the last few years as we dealt with a global pandemic, the importance of good mental health became even more apparent as we had to be resilient in the face of enormous loss and other challenges.

Signs of poor mental health

When you are in poor mental health, it shows in your body, in how you’re thinking and in how you’re acting. It affects every other aspect of your being, so knowing the signs that you need to address is crucial. If you suspect that you may have mental health problems, see your doctor or a professional like a psychologist, psychiatrist, or counselor.

Some of the signs that you may be struggling include the following, keeping in mind that this list is not exhaustive:

• Disrupted sleep, including struggling to fall and stay asleep.
• Decline in functioning and effectiveness at typical daily tasks.
• Trouble understanding and relating to situations and people.
• Having confused thinking and problems with concentration, logical thought, and speech.
• Loss of desire to participate in previously enjoyable activities, withdrawing from people and activities.
• Excessive fears or worries, or extreme feelings of guilt.
• Decline in self-care.
• Major changes in eating habits, such as eating too much or too little.
• Mood swings, feeling anxious, suspicious, and nervous.
• Feeling hopeless or worthless.
• Feeling disconnected from your surroundings and yourself; experiencing detachment from reality (delusions), paranoia, or hallucinations.
• Experiencing significant tiredness and having low energy.
• Inability to cope with daily problems or stress.
• Problems with alcohol or drug use.
• Changes in your sex drive.
• Excessive anger, hostility, or violence.
• Suicidal thinking.

What causes poor mental health?

At the root of poor mental well-being are several possible factors, including environmental and genetic factors. Experiences such as trauma, economic pressures, chronic stress, and having a genetic family history that carries the risk of developing issues with mental health may be the cause of current poor mental health.

Additionally, other factors that may cause poor mental health include having low or poor skills in managing stress and building emotional and psychological resilience, not having a good social network, and substance abuse.

Tips for maintaining and promoting a healthy mental state

If you’re struggling with your mental well-being, know it’s possible to turn things around and cultivate daily habits that promote good mental health. You don’t have to shell out a lot of money; sometimes, making small but cumulative changes over time can make all the difference in the world. Below are six tips for cultivating good mental health:

Prioritize social connection and interaction

God created us as social and relational beings. We don’t do well with isolation or feelings of loneliness. Spending time with others and having positive interactions with them helps to not only elevate one’s mood, but it can also provide much-needed perspective. Spending time with other people, whether in person or via messages and video calls helps to create a support network to which we can connect in times of need.

While spending time with other people is important, it’s good to also recognize other times when social interactions aren’t fueling your joy and health. At such times, mental health can be preserved by maintaining boundaries and feeling able to say “no” to certain interactions.

Keep an eye on your social media consumption

We have myriad ways to connect to others, and social media is a huge fixture in the lives of many people. Whether with our phones, tablets, or computers, we have vast capabilities of staying connected to the world around us.

Social media, while it can help to keep us informed and connected, often has a darker side which impacts mental well-being. Social media generates portraits of what people’s lives are like, though those portraits are curated snapshots that never quite tell the whole story.

It’s far too easy to get sucked into the comparison game on social media, and this can lead to worsened anxiety, feelings of inadequacy, and unsound sleeping habits born from hours scrolling through social media.

Place limits on how long you spend on social media, or on the time of content you consume. Instead of connecting via social media, rather have a coffee with a friend or do something else that you enjoy.

Maintain good physical health

Your physical health and mental well-being are closely knit and related to one another. Good physical health will help mental health to flourish, and vice versa. Your physical health has at least three components – getting good sleep, eating well, and getting regular exercise.

Getting good sleep is essential for your physical, mental, and emotional health. When our neuroreceptors don’t get enough REM sleep, they lose their sensitivity to serotonin and norepinephrine, which leads to impaired cognitive function. You need good sleep to give your brain and body time to recover and rest – this will help you cope with stress better, as well as with emotional regulation.

Regular exercise elevates your mood, and reduces anxiety, and it is another way to bond with other people. Whatever form of exercise you choose, as long as you’re cleared for it by your doctor, it can boost your mental health.

It’s important to give your body what it needs to function properly. Eating a well-balanced diet such as a Mediterranean diet and drinking enough water to stay hydrated will help you elevate your mood and decrease your risk of mood disorders such as depression and anxiety.

Be thankful and practice gratitude

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus” (1 Thessalonians 5:16-18, NIV). Gratitude and thanksgiving are the native language of God’s people. Being thankful not only helps to create a positive outlook, but it helps to elevate your mood while also reducing stress and symptoms of depression.

Whether you express your gratitude through prayer, journaling, or talking with a friend, there are many things to thank the Lord for, and it’s good for your mental well-being.

Have consistent relaxation routines

Life is always going to have moments and seasons of pressure and stress, but how you respond to those seasons is key. Exercise can help to reduce stress, as can relaxation techniques such as listening to calming music, taking a bubble bath, reading your favorite author, making a meal, or deep breathing.

Every person will have something they have as a go-to for relaxing after a long day. The key thing is that you put those routines into your daily lineup so that you can manage stress before it gets overwhelming.

Get professional help if you need it

Your mental well-being is important, and you should take it seriously. If you have concerns about your mental health, consult your primary care doctor or make an appointment with a psychiatrist, psychologist, or other mental health professional. Reach out today to make inquiries or book an appointment with a counselor to address any mental health concerns you may have.