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Easy Ways to Keep Your Mental Health in Check

Mental health @dieteticart

We cannot overlook the impact and prevalence of mental health across the globe. Mental Health Statistics show a worrying trend in the impact of mental health with around 13% of the total world population battling mental health effects.

Mental health refers to cognitive, behavioral, and emotional well-being. In general, mental health is all about what you think, feel, and behave.  In one way or another mental health affects each and every facet of our lives and as such, we need to be cognizant of the importance of being mentally active.

The World Health Organization (WHO) 1 person in every 8 people suffers from a mental disorder. This is a worrying trend that requires each and every person to take caution and take care of their mental health.

Some of the common types of mental health problems range from anger, anxiety, and panic attacks, bipolar disorder, body dysmorphic disorder (BDD), borderline personality disorder (BPD), depression, dissociation, dissociative disorders, drug eating problems, and many more.

Can something be done about mental health? Yes, it can. It all begins by recognizing and understanding all about mental health. In this article, I am going to share various aspects of mental health.

Before we proceed it is important to differentiate between mental health, mental illness, and mental disorders. In essence, mental illness is the same as a mental disorder.

Across the board, mental health cuts across all people of all ages, and only a few people suffer from mental illnesses. 

Common Types of Mental illnesses

As we have just mentioned earlier on, mental illness is the same as a mental disorder. Mental disorders affect how you feel, think, and act. Gradually, mental illness affects your effectiveness as a person and also your relationships with people around you.

The best thing you can do is get a diagnosis early, receive treatment, and take measures to have good mental health.

a) Panic attacks

According to Cleve Land Clinic are awkward feelings of fear and nervousness that have the effect of causing fast breathing, sweating, and a racing heart. This reaction is usually abnormal because the situations around do not warrant such a fearful response and reaction.

The risk factors for panic attacks are based on age and gender. More women are prone to panic attacks and also the elderly. However, people of all genders and ages can experience panic attacks.

Causes of panic attacks

There are various causes of panic attacks. Hereditary, mental illness, and substance abuse are among the causes. Some families have a history of panic attacks that run throughout the family. 

Mental illnesses such as depression and anxiety accelerate panic acts. Further, drug abuse and alcoholism also trigger panic attacks in the users.

Symptoms of panic attacks

Panic attacks come with various signs and symptoms including a racing heart, sweating, nausea, chest pains, breathlessness, dizziness, trembling, chills, and shaky limbs among others.

In case you experience any or all of these symptoms you can seek panic attack medication. Panic attacks can be treated by a therapist and by medication.

b) Anger

Anger is a natural emotional state of responding to annoyance, displeasure, or hostility from a person or an item. All of us have at one time been angry, however, when feelings of anger also have acts of violence it becomes a mental health condition.

This condition is known as an intermittent explosive disorder. Anger is in three main categories: passive aggression, open aggression, and assertive anger.

The best way to manage anger is by looking for solutions, staying calm, seeking help, exercising, identifying what triggers you, and avoiding it.

c) Paranoia

Paranoia is another type of mental illness that brings paranoid thoughts. Paranoia is a mental condition that makes you feel like everyone is excluding you, talking about you, or gazing at you.

This condition makes you feel like a victim each and every time making you overly cautious even when it is not necessary.

Symptoms of a paranoid person are aggression, hostility, being too defensive, and a lack of trust in those around you. Further, people with paranoia find offense in the smallest of things and cannot easily forgive those who hurt them.

d) Bipolar Disorder

Bipolar disorder is also known as manic depression. This condition causes extremely high and low emotions. According to Health Central, Bipolar Disorder comes with feelings of racing thoughts, reduced sleep, restlessness, overconfidence, and lack of hope among others.

Unfortunately, there is no cure for bipolar disorder, however, this mental condition can be managed. The best way is to come up with a schedule to help you have stable moods throughout the day.

e) Schizophrenia

According to Mayo Clinic schizophrenia is a mental condition where someone deduces reality in an abnormal way.  Patients with this mental illness tend to hallucinate and have delusions.

The thinking patterns are also impaired in a way. The common symptoms of schizophrenia are sleep disorders, withdrawal from friends and loved ones, lack of motivation, and depression.

e) Loneliness

Loneliness for a long period of time can trigger mental illness. Some types of loneliness are emotional, social, and collective loneliness.

Some of the best ways to overcome loneliness are volunteering a skill in a community, engaging yourself in meaningful activities, anticipating the best to avoid discouragement, and focusing on better quality relationships. This will help you to remain positive and active and alleviate feelings of being lonely.

Simple Ways to Take Care of Your Mental Health

Taking care of your mental health is important in this time and age. There are various methods you can use to keep your mental health in check and also cultivate a positive mind and thinking.

This will not only keep you productive but it will also help you think and become a better person over time.

i) Take care of yourself physically

Your health and body is the greatest asset you have. If you take care of your body today, it will take care of you tomorrow. One of the simple ways to take care of yourself is to eat well, this means eating a balanced diet, drinking water, eating fruits, avoiding drug abuse, and exercising more as a person. This will help you to remain fit and healthy.

ii) Get a support group

A problem shared is half solved. Do not allow the feeling of loneliness to take a toll on you as a person. There are countless support groups at the local community level all the way to the national level that you can join and get help from.

Mental health support groups help you learn from others and you also share your experience in an environment where you can get help.

iii) Seek treatment

When you are battling stress, depression, and loneliness, it can be tempting to try and navigate the rough path alone. However, you seek help from a mental health facility or a counselor who has experience. You may need the courage to take this route but the benefits are rewarding.

iv) Speak against stigma

Stigmatization because of mental health is real in our society, but you do not have to give in. The negative community perception can have a negative impact on you. The best you can do is overcome the stigma and speak up against it.

This will not only help you but will also help other victims of mental health who may not be able to stand up and speak.

v) Avoid drug and substance abuse

Drug use may be a way of seeking consolation and self-medicating against mental illnesses. However, instead of treating drugs accelerate the issue of mental health making it even worse.

Instead of getting into drugs that will alleviate the mental health issue, you can seek mental health treatment in a reputable facility.

vi) Set achievable goals

Some mental health illnesses are brought about by setting unrealistic goals in your life which bring about stress and depression. When it comes to career, education, and personal life goals, try and set goals that are real and you can achieve without being too hard on yourself.

Mental health awareness

Mental Health Awareness is the strategy put in place as a way of educating more people on mental issues and reducing the stigma around the condition of those battling mental disorders.

World Mental Health Day is celebrated on the 10th of October every year. This day is set aside to educate people and create awareness around mental health and reduce the stigma around mental health globally.

Mental health facilities

Mental health facilities are special facilities that can either be inpatient or outpatient offering special diagnosis, management, and treatment of mental illnesses.

Before selecting a mental health facility, you can check on its experts, treatment plans, available facilities, and past patient records. This will help you settle on the best mental health facility that will guarantee you results.

COVID–19 and Mental Health

According to World Health Organization, the prevalence of the COVID–19 pandemic had a positive trajectory on the increase of mental health illnesses. Statistically, depression and anxiety rose by a whopping 25% during the COVID-19 pandemic.

Fear of infection, isolation, loss of income, restriction of movement, loss of contact with loved ones, and losing loved ones to the virus leads to an increase in the reporting of mental disorders.

The best way to overcome mental health cases during Covid-19 is to remain positive, look for an alternative source of income, seek help, and remain in contact with loved ones.

Mental health quotes

There are some famous and educative quotes on mental health that can inspire you as a person to be mentally healthy each day.

Some of the quotes are generally about mental awareness and some are general motivational quotes. All in all, you will gain inspiration for better mental health as an individual

  1. “You don’t have to be positive all the time. It’s perfectly okay to feel sad, angry, annoyed, frustrated, scared, and anxious. Having feelings doesn’t make you a negative person. It makes you human.” Lori Deschene
  2. “There is a crack in everything, that’s how the light gets in” Leonard Cohen
  3. “If you are broken, you do not have to stay broken.” Selena Gomez 
  4. “Not until we are lost do we begin to understand ourselves” Henry David Thoreau
  5. “There is hope, even when your brain tells you there isn’t.” John Green
  6. “Change what you can, manage what you can’t.” Raymond McCauley
  7. “Mental health affects every aspect of your life. It’s not just this neat little issue you can put into a box.” Shannon Purser

Bottom Line:

Everyone is prone to mental illnesses and the best way to overcome them is to take up measures to protect yourself and those that you love.

Further, if you have anyone around you exhibiting symptoms of mental illnesses, reach out to them and have them get help.

Stigmatizing anyone suffering from mental illnesses only worsens the scenarios, therefore, the best way is to show them love and care.

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