Mental health concerns how and how well we navigate challenges – how we use our cognitive and emotional abilities.
Many things affect how each of us handles adversity and challenges in life. This can make mental health difficult to define, particularly because it is also a subjective experience.
The WHO defines mental health as:
“…a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to the community.”
Mental health first of all involves the absence of mental illness. But being mentally healthy means more than the absence of something. It also includes being able to enjoy life, create balance, remain flexible and adaptable, and feel comfortable and safe both alone and with others. It includes our ability to understand other people's perspectives, contribute to the community and resolve difficult situations.
People who experience poor mental health over a long period are at greater risk not only of mental illness but also of physical conditions such as cardiovascular disease. Untreated mental illness can therefore also manifest as physical symptoms and illness.
How can you strengthen your mental health?
There are several things you can do to maintain good mental health, involving both physical and psychological action.
- Stay physically active
Aim to be physically active for at least 30 minutes each day. It does not have to be a half marathon or an intense workout at the gym. A brisk walk, gardening or yoga at home all count. Fresh air and daylight can improve wellbeing and mood, so spend time outdoors when possible. - Stay mentally active
The brain needs to be used and challenged just like the rest of the body. Reading, doing crosswords, playing games, keeping a journal or doing something creative can all support mental health. - Create structure in everyday life
Make a plan for the day, week and month, preferably in writing. Routines can calm the mind and free up energy for the other things you want to do. - Eat a healthy, varied diet
Supporting mental health also means paying attention to physical health. Body and mind are connected, so eat a varied diet to obtain the minerals, vitamins and nutrients you need – your body needs the right fuel for the day. - Maintain a regular sleep pattern
Regular sleep supports both body and mind – around eight hours each night for most adults. Create a helpful bedtime routine, including reducing screen time before bed, to give yourself the best conditions for good sleep. - Make yourself a priority
Look after yourself by avoiding excessive alcohol, smoking and other addictive substances or behaviours. Regularly make time for activities that make you happy and restore your energy. You are better able to care for others when your own resources are replenished, and better able to face challenges when your body is in balance. - Nurture close relationships
Whether you are an extrovert or an introvert, everyone needs meaningful close relationships throughout life. Make daily contact with friends and family a priority. - Do something kind for others
Turn some of your attention towards the wider world. It gives us perspective and a sense of meaning. This might mean helping someone in the supermarket, taking food to a neighbour or volunteering through an organisation.
By looking inward and caring for ourselves while also engaging with the world and caring for others, we create the best conditions for mental wellbeing.
Louise Haibrock is a qualified psychotherapist and social educator with a practice in central Hillerød. Read more at psykisksundhed.nu