Mental Health
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What is mental health?
Mental health is an important component of overall health, just as important as physical health. The World Health Organization's (WHO) definition of mental health refers to a state of psychological well-being that enables a person to realize his abilities deal with the stresses of normal life, work productively, and contribute to his local community.
Contrary to what some believe, mental health does not merely refer to the absence of psychological disorders, but rather represents a state of dynamic well-being that allows an individual to grow, develop and achieve his or her full potential.
Understanding factors affecting mental health:
Understanding the factors that influence mental health is essential for its promotion and prevention of mental disorders. These factors are divided into four main categories:
1. Biological factors:
- Genes: Genes play an important role in determining an individual's predisposition to developing some mental disorders, such as depression and schizophrenia.
- Brain chemistry: Imbalances in brain chemistry, such as neurotransmitters, have a significant impact on mental health.
- Hormonal factors: Hormones, such as stress hormones, play an important role in regulating emotions and behavior.
2. Psychological factors:
- Personal experiences: Personal experiences, such as trauma and assault, have a significant impact on mental health.
- Learning: Individuals learn how to deal with feelings and behaviors through their experiences and relationships.
- Thinking patterns: Negative thinking patterns, such as automatic negative thinking, negatively affect mental health.
3. Social factors:
- Relationships: Strong and supportive relationships with family and friends are one of the most important factors that contribute to enhancing mental health.
- Social environment: The social environment, such as poverty and violence, negatively affects mental health.
- Discrimination: Discrimination based on race, gender, religion, or any other factor is a risk factor for mental health.
4. Cultural factors:
- Values and Beliefs: Cultural values and beliefs influence how individuals understand and interpret their feelings and behaviors.
- Social stigma: Social stigma associated with mental disorders is one of the biggest barriers to people getting help.
- Available Services: Individuals' access to mental health services varies from culture to culture.
Before we discuss how to improve your mental health, let us confirm whether you suffer from any disorders that pose a threat to your mental health. Symptoms of poor mental health:
1-Changes in mood:
- Sadness: Feeling extremely or persistently sad for no apparent reason, or losing interest in activities that were previously enjoyable.
- Anxiety: feeling extremely nervous or afraid for no apparent reason, difficulty concentrating, insomnia, or panic attacks.
- Anger: feeling intense or frequent anger for no apparent reason, difficulty controlling emotions, or outbursts of anger.
2-Changes in thinking:
- Negative thoughts: constant negative thinking about oneself or the world, or feelings of despair or worthlessness.
- Obsessive-compulsive disorder: Repetitive, uncontrollable thoughts or actions, such as excessive hand washing or checking things frequently.
- Hallucinations: seeing or hearing things that are not there.
3-Changes in behavior:
- Distraction from social activities: withdrawing from friends and family, or spending less time on favorite activities.
- Neglect at work or study: difficulty concentrating at work or study, postponing tasks, or frequent absences.
- Substance misuse: Increased consumption of alcohol, drugs, or prescription medications.
4-Changes in the body:
- Insomnia: Difficulty falling asleep or staying asleep.
- Fatigue: Feeling extremely tired or exhausted for no apparent reason.
- Anorexia: Loss of desire to eat or lose weight without dieting or exercising.
- Weight gain: Unexpected weight gain without a change in diet or exercise.
If you are
experiencing any of these symptoms, it is important to seek help.
Steps to maintain a healthy mind:
1-Self care:
- Get enough sleep: Lack of sleep can lead to changes in mood, thinking, and behavior. It is recommended that adults get 7 to 8 hours of sleep each night.
- Eat a healthy diet: Eat plenty of fruits, vegetables, whole grains, and proteins. Avoid processed foods, added sugars and unhealthy fats.
- Exercise regularly: Exercise helps improve mood, reduce stress and improve sleep quality.
- Practice relaxation techniques: Meditation, yoga, or deep breathing can help reduce stress and anxiety.
2-Building strong relationships:
- Spend time with family and friends: Social relationships are important for brain health.
- Join a group or club: Joining a group of people who share your interests can help you feel included and supported.
- Volunteer for a cause you care about: Helping others can give you a sense of purpose and improve your mood.
3-Seek professional help:
- If you are experiencing symptoms of poor mental health, do not hesitate to seek help from a qualified professional.
- A therapist can help you understand your problems and develop coping mechanisms.
- There is no shame in asking for help.
4-Understanding factors affecting mental health:
- Biological factors: such as genes, brain chemistry, and hormones play a role in mental health.
- Psychological factors: such as personal experiences and thinking patterns play a role in mental health.
- Social factors: such as relationships, social environment, and discrimination play a role in mental health.
- Cultural factors: such as values, beliefs, social stigma and available services play a role in mental health.
5-Set time for yourself:
It's important to set aside some time every day to do something you enjoy.
6-Learn to say "no":
It's okay to say no to requests that will cause you stress or exhaustion.
7-Face your problems:
Don't avoid your problems. Face it head on and look for solutions.
8-Forgive Yourself:
Everyone makes mistakes. Forgive yourself for your mistakes and
learn
from them.
9-Be positive:
Focus on the good things in your life.
10-Seek support from others:
Don't be shy about asking family, friends, or a mental health
professional for help.
Remember: Your mental health is as important as your physical health. Take steps to care for yourself and seek help if you need it.
By: Registered Lifestyle Nurse (RLN)