Hello 👋🏻
If you're reading this, chances are you or someone you know is feeling a bit off, perhaps struggling with some mental health issues.
First of all, let me assure you that you're not alone. Many people find themselves in similar situations, unsure of what they're feeling or what steps to take next.
In this article, I'll walk you through understanding your mental health, recognising the signs and symptoms that you might need help, and exploring the options available for support. Let's embark on this journey together, with empathy and understanding.
The Mental Health Continuum
Mental health encompasses our emotional, psychological, and social wellbeing. It influences how we think, feel, and act; how we handle stress; relate to others; and make choices. Mental health is crucial at every stage of life, from childhood and adolescence through adulthood.
Mental health is an integral part of our overall wellbeing, yet it remains shrouded in misconception and confusion.
Mental health is a deeply personal and often misunderstood aspect of our wellbeing. Unlike physical ailments, which manifest in ways that are easily recognised and treated, mental health struggles can be elusive, hidden behind a facade of normalcy or dismissed as mere phases of life.
Imagine mental health as a spectrum, ranging from mild to severe, which can include a variety or combination of issues. On one end, we have optimal mental wellbeing – a state where we're resilient, emotionally balanced, and able to cope with life's challenges effectively. On the other end lies severe mental illness, where our ability to function is significantly impaired. Most of us fluctuate somewhere along this continuum throughout our lives.
It's crucial to understand that mental health isn't static. Just as our physical health can change due to various factors, so too can our mental state. Stress, life events, biological factors, and even the changing seasons can all impact where we find ourselves on this spectrum.
Recognising the Signs – When Something Feels Off
The (Subtle) Signs of Mental Health Struggles
We often think of mental health issues as manifesting in dramatic, obvious ways — panic attacks, uncontrollable sadness, or complete withdrawal from social life. While these are indeed signs of distress, mental health issues can also present in subtler, less recognisable forms. You might feel a persistent sense of unease, have trouble sleeping, or find yourself increasingly irritable or fatigued without a clear reason. These feelings are easy to dismiss as temporary or insignificant, but they can be early indicators of something more serious.
For example, consider Maya, a 28-year-old professional who, by all outward appearances, had her life together. She was successful at work, maintained a social life, and was generally seen as a happy individual. However, she began to notice that her motivation was waning, and she felt increasingly disconnected from her daily activities. Instead of addressing these feelings, she rationalised them as stress from work. It wasn’t until these feelings escalated into full-blown anxiety that she realised something was wrong.
One of the most challenging aspects of mental health issues is recognising when we're struggling. Often, the changes are subtle, creeping up on us gradually until we find ourselves in unfamiliar emotional territory. Here are some signs that might indicate it's time to pay closer attention to your mental health:
- Persistent low mood or irritability: If you've been feeling down, hopeless, or unusually irritable for an extended period (typically two weeks or more), it could be a sign of depression.
- Changes in sleep patterns: Both insomnia and oversleeping can be indicators of mental health issues. Pay attention if you're having trouble falling asleep, staying asleep, or if you're sleeping much more than usual.
- Shifts in appetite or weight: Significant changes in eating habits, whether it's loss of appetite or increased cravings, can be linked to mental health concerns.
- Withdrawal from social activities: If you find yourself avoiding social interactions or losing interest in activities you once enjoyed, it might be worth exploring why.
- Difficulty concentrating: Mental health issues can often impact our ability to focus, make decisions, or remember things.
- Unexplained physical symptoms: Sometimes, mental health concerns manifest physically. Headaches, digestive issues, or general aches and pains without a clear physical cause could be your body's way of signalling emotional distress.
- Increased anxiety or worry: While it's normal to worry sometimes, if you find yourself constantly on edge or experiencing panic attacks, it might indicate an anxiety disorder.
- Changes in substance use: An increase in alcohol consumption or drug use can sometimes be an attempt to self-medicate underlying mental health issues.
- Thoughts of self-harm or suicide: These are serious warning signs that require immediate attention and professional help.
It's important to note that experiencing one or even a few of these symptoms doesn't necessarily mean you have a mental health disorder. However, they are signs that your mental wellbeing might need some attention.
The Importance of Self-Awareness
Self-awareness is the first step in recognising when something is amiss. It refers to paying attention to changes in your mood, behaviour, and physical health.
For instance:
- Have you been feeling more tired than usual?
- Are you withdrawing from activities you once enjoyed?
- Have there been any significant changes in your life recently?
- Is there a lingering sense of dread or sadness that you can’t quite shake?
- Are there specific events, people, or places that are triggering uneasy feelings?
- Do you feel overwhelmed and unable to manage your work, school, or relationships?
- Are you using substances to cope with your emotions and/or thoughts?
- Are you having thoughts of self-harm or suicide?
These are all signs that your mental health might need attention.
Developing self-awareness is a powerful tool in managing our mental health. It involves regularly checking in with ourselves, acknowledging our feelings without judgment, and recognising patterns in our thoughts and behaviours.
Here are some strategies to enhance your self-awareness:
- Mindfulness: Even a few minutes of mindfulness practice each day can help you become more attuned to your thoughts and emotions.
- Journaling: Writing down your thoughts and feelings in a daily mood and emotion tracker can help you identify patterns and triggers over time.
- Body Scan exercises: These involve mentally scanning your body from head to toe, noticing any areas of tension or discomfort. Often, our bodies hold clues to our emotional state.
- Seeking feedback: Sometimes, those close to us notice changes in our behaviour before we do. Be open to feedback from trusted friends and family.
By cultivating self-awareness, we're better equipped to recognise when we might need additional support and take proactive steps to maintain our mental wellbeing.
Normalising the Conversation: Breaking the Stigma Surrounding Mental Health
One of the most significant obstacles in addressing mental health concerns is the persistent stigma surrounding these issues.
Society often pressures us to present ourselves as always being "fine" or "strong", discouraging open conversations about how we’re really feeling.
Despite increased awareness and education, many people still hesitate to acknowledge their struggles or seek help due to fear of judgment, discrimination, or being seen as 'weak'.
This stigma can be particularly pronounced in certain cultures, professional environments, or age groups. For instance, in many Asian cultures, mental health issues are often viewed as a source of shame for the entire family. In high-pressure work environments, admitting to mental health struggles might be seen as a career liability. Among older generations, there's often a prevailing attitude of 'just get on with it' that can make it difficult to acknowledge emotional difficulties.
It's crucial to recognise that seeking help for mental health is a sign of strength, not weakness. Just as we wouldn't hesitate to see a doctor for a persistent physical ailment, we shouldn't shy away from addressing our mental health needs. By openly discussing mental health and sharing our experiences, we can collectively work towards dismantling these harmful stigmas.
Normalising conversations about mental health is crucial. It’s important to remember that seeking help is not a sign of weakness; it’s a step towards taking control of your wellbeing. Mental health issues are incredibly common — one in two people will experience a mental health problem at some point in their lives. By talking openly about these issues, we can reduce the stigma and encourage others to seek the help they need.
Taking the First Step: Seeking Help
Educate Yourself
Knowledge is power. Start by researching mental health issues by reviewing trusted outlets and individuals. At the same time, try to avoid scammy websites and fake therapy gurus/influencers, who either disseminate pseudoscience or build and then monetize their following peddling misinformation.
In the past decade, I have tried to write articles and create resources to help people better manage their mental health. Click below to see the Mental Health page:
Dr Dev Roychowdhury
Talk to Someone You Trust
The first step in seeking help can be daunting, but it doesn’t have to be done alone. Reaching out to a trusted friend, family member, or colleague can provide much-needed support. They can offer a listening ear, help you navigate your feelings, and even assist in finding professional help.
Reaching out to someone familiar with your daily life and interactions can be beneficial, as they may have a clearer understanding of your emotional state and when you might need additional support. Those close to you can often recognise changes in your behaviour that may signal a need for help.
Consulting a Professional
If your symptoms persist or worsen, it may not be enough for you to rely upon your self-awareness and/or support from a trusted ally. In those instances, it may be appropriate to consult a mental health professional. They can provide a safe space for you to explore your feelings and develop coping strategies. They can also provide a thorough evaluation and offer a proper diagnosis.
When searching for a mental health professional, consider the following:
- Specialisation: Ensure they have experience in the area you’re struggling with.
- Approach: Different professionals use different therapeutic approaches. Research these to find one that resonates with you.
- Location and Availability: Consider their location, availability, and whether they offer virtual sessions.
It’s important to find someone you feel comfortable with, as the therapeutic relationship is crucial for effective treatment.
Explore Treatment Options
Depending on your needs, a mental health professional may recommend various treatment options, including:
- Psychotherapy: Talk therapy that helps you understand and manage your feelings.
- Medication: Antidepressants, anti-anxiety medications, or mood stabilisers may be prescribed.
- Self-Care Strategies: Techniques such as mindfulness, exercise, and journaling can complement professional treatment.
Join Support Groups
Connecting with others who share similar experiences can provide a sense of community and understanding. Support groups — whether in-person or online — allow individuals to share their stories, discuss coping strategies, and offer mutual support.
Joining a support group for individuals with similar experiences can also provide a sense of community and reduce feelings of isolation. Sharing your experiences with others who understand can be incredibly validating and empowering.
Mental Health Hotlines
If you're in crisis or need immediate support, mental health hotlines can be a lifeline. They offer confidential support and guidance 24/7. You can also call your local emergency hotlines for immediate support.
Coping Strategies for Everyday Life
In addition to seeking help, there are various coping strategies you can employ in your daily life to manage your mental health effectively.
- Develop Healthy Routines: Establishing a daily routine can provide structure and a sense of control. Incorporate activities that promote wellbeing – both psychologically and physically.
- Regular Exercise: Physical activity has been shown to reduce symptoms of depression and anxiety. Even a 10-minute walk can boost mood and reduce stress.
- Practice Mindfulness: Mindfulness techniques can help you stay grounded and manage overwhelming emotions. You could also utilise mobile apps that cater to various experience levels.
- Adequate Sleep: Prioritising sleep hygiene can have a profound impact on mental health. Aim for 7-9 hours of quality sleep each night.
- Balanced Nutrition: A diet rich in whole foods, particularly those high in omega-3 fatty acids, can support brain health and mood regulation.
- Journaling: Writing down your thoughts and feelings in a journal can be a therapeutic outlet. It allows you to express yourself freely and can help clarify your emotions.
- Social Connections: Maintaining strong social bonds provides emotional support and can act as a buffer against stress. Make time for meaningful interactions with friends and family.
- Nature Exposure: Spending time in nature, even in urban green spaces, has been shown to reduce stress and improve mood.
- Setting Boundaries: Learning to say no and protecting your time and energy is crucial for maintaining mental wellbeing.
- Gratitude Practice: Regularly acknowledging things you're grateful for can shift focus from negative to positive aspects of life.
- Limit Social Media Use: While social media can connect us, it can also contribute to feelings of inadequacy and anxiety. Consider taking breaks or curating your feed to create a more positive online environment.
- Seek Joy in Small Things: Engage in activities that bring you joy, whether it’s a hobby, spending time in nature, or simply enjoying a warm cup of tea. Focusing on small pleasures can help lift your spirits.
- Live a Meaningful Life: We often get caught up in life's many ups and downs. If you feel like you are caught up in life's spiral, try living an intentional life.
The Road Ahead...
It is important to note that managing or recovering from mental health issues is a journey, not a destination. It’s crucial to understand that healing is a gradual process, with ups and downs along the way. There will be good days and bad days, and it’s essential to be patient and compassionate with yourself during this time.
Navigating mental health challenges can be daunting, but it’s a journey that many people embark on at some point in their lives.
Understanding the nature of your mental health, the signs and symptoms pertinent to you, developing self-awareness, normalising the conversation surrounding mental health, seeking help, and implementing coping strategies are essential steps toward achieving better mental health.
Remember, you are not alone, and there are resources and support available to guide you through this process.
As we continue to break the stigma surrounding mental health, let us foster a culture of understanding, compassion, and support. Together, we can create an environment where seeking help is seen as a courageous step toward healing and growth.
Let's continue to have these important conversations, support one another, and work collectively towards a world where mental health is prioritised, understood, and cared for just as much as physical health. Together, we can create a more compassionate, understanding, and mentally healthy society for all.
If you or someone you know is struggling with mental health issues, I encourage you to take that first step — reach out, educate yourself, and seek support.
Your mental health is a priority, and it’s never too late to start the journey toward wellbeing.
