Mental health

From Wikipedia, the free encyclopedia

Mental health describes either a level of cognitive or emotional well-being or an absence of a mental disorder.[1][2] From perspectives of the discipline of positive psychology or holismmental health may include an individual's ability to enjoy life and procure a balance between life activities and efforts to achieve psychological resilience.[1] Mental health is an expression of emotions and signifies a successful adaptation to a range of demands. The World Health Organization 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 fruitfully, and is able to make a contribution to his or her community".[3] It was previously stated that there was no one "official" definition of mental health. Cultural differences, subjective assessments, and competing professional theories all affect how "mental health" is defined.[4] There are different types of mental health problems, some of which are common, such as depression and anxiety disorders, and some not so common, such as schizophrenia and Bipolar disorder.[5] Most recently, the field of Global Mental Health has emerged, which has been defined as 'the area of study, research and practice that places a priority on improving mental health and achieving equity in mental health for all people worldwide'.[6]
Contents
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1 History 2 Importance 3 Signs and Symptoms of Emotional Mental Disorder 4 Perspectives

o o o o

4.1 Mental well-being 4.2 Lack of a mental disorder 4.3 Cultural and religious considerations 4.4 Emotional Mental Health in the United States of America

5 Emotional Mental Health Issues Across The World 6 Emotional mental health improvement 7 See also

o o

7.1 Related concepts 7.2 Related disciplines and specialties

8 References 9 External links

[edit]History
See also: History of mental disorders In the mid-19th century, William Sweetzer was the first to clearly define the term "mental hygiene", which can be seen as the precursor to contemporary approaches to work on promoting positive mental health.[7] Isaac Ray, one of thirteen founders of the American Psychiatric Association, further defined mental hygiene as an art to preserve the mind against incidents and influences which would inhibit or destroy its energy, quality or development.[7] An important figure to "mental hygiene", would be Dorothea Dix (18081887), a school teacher, who had campaigned her whole life in order to help those suffering of a mental illness, and to bring to light the deplorable conditions which they were put it in.[8] This was known as the "mental hygiene movement".[8] Before this movement, it was not uncommon that people affected by mental illness in the 19th century would be considerably neglected, often left alone in deplorable conditions, barely even having sufficient clothing. [8] Dix's efforts were so great that there was a rise in the number of patients in mental health facilities, which sadly resulted in these patients receiving less attention and care, as these institutions were largely understaffed. [8] At the beginning of the 20th century, Clifford Beers founded the National Committee for Mental Hygiene and opened the first outpatient mental health clinic in the United States of America.[7][9]

[edit]Importance
The importance of maintaining a good mental health is crucial to living a long and healthy life. Mental health when good can enhance, when poor prevent, someone from living a normal life. According to Richards, Campania, & Muse-Burke (2010) There is growing evidence that is showing emotional abilities are associated with prosocial behaviors such as stress management and physical health (2010). It was also concluded in their research that people who lack emotional expression lead to misfit behaviors. These behaviors are a direct reflection of their mental health. Self- destructive acts may take place to suppress emotions. Some of these acts include drug and alcohol abuse, physical fights or vandalism.[10] Also without emotional support, mental health is at risk. According to a study done by poppy, Chapman, Balluz, and,Mokdad, Inadequate social and emotional support is a major barrier to health relevant to the practice of psychiatry and medicine, because it is associated with adverse health behaviors, dissatisfaction with life, and disability[11] (2008, p. 154). By receiving emotional support your health can increase and prevent mental health disorders. Support systems are a valuable asset and those whom do not have social and emotional support are more likely to lead to disorders. This support can lead to "an increase personal competence,[disambiguation needed
]

perceived control, sense of

stability, and recognition of self- worth and can have a positive effect on quality of life" (Strine, Chapman, Balluz & Mokdad, 2008).

[edit]Signs

and Symptoms of Emotional Mental Disorder

There are several signs and symptoms that indicate a mental disorder. According to Hertel, Schtz, & Lammers Some of the early symptoms of mental illness are related to emotional problems[12] (2009). People who cannot modulate or express normal emotions encountered in daily life, are faced with such deficits. A study done by Hertel, Schtz, & Lammers tested three mental disorders which are a direct reflection of emotional abilities. Major depressive disorder, borderline personality disorder, and substance abuse disorder were all associated with significant deficits to emotional abilities (Hertel, Schtz & Lammers, 2009). Many people who feel as if they cannot express their emotions turn to other things for a temporary fix to avoid dealing with their emotions. This temporary fix can lead to more severe problems, often resulting in making the emotional health issue more severe. This is becoming extremely common in our society. Recent evidence from the World Health Organization indicates, mental illness affects nearly half the population worldwide[13] (Storrie, Ahern & Tuckett, 2010). Many of the people suffering from mental illness have issues functioning in everyday life. Symptoms of mental illness and the associated stigma negatively affect peoples self-esteem, disrupt relationships and limit the ability to obtain housing, jobs and an education (Storrie, Ahern & Tuckett, 2010).

[edit]Perspectives [edit]Mental

well-being

Mental health can be seen as a unstable continuum, where an individual's mental health may have many different possible values.[14] Mental wellness is generally viewed as a positive attribute, such that a person can reach enhanced levels of mental health, even if the person does not have any diagnosed mental health condition. This definition of mental health highlights emotional well-being, the capacity to live a full and creative life, and the flexibility to deal with life's inevitable challenges.[citation needed] Many therapeutic systems and self-help books offer methods and philosophies espousing strategies and techniques vaunted as effective for further improving the mental wellness of otherwise healthy people. Positive psychologyis increasingly prominent in mental health. A holistic model of mental health generally includes concepts based upon anthropological, educational, psychological, religious and sociological perspectives, as well as theoretical perspectives from personality, social, clinical, health and developmental psychology.[15][16] An example of a wellness model includes one developed by Myers, Sweeney and Witmer. It includes five life tasksessence or spirituality, work and leisure, friendship, love and self-directionand twelve sub tasks sense of worth, sense of control, realistic beliefs, emotional awareness and coping, problem solving and creativity, sense of humor, nutrition, exercise, self care, stress management, gender identity,

and cultural identitywhich are identified as characteristics of healthy functioning and a major component of wellness. The components provide a means of responding to the circumstances of life in a manner that promotes healthy functioning. The population of the USA in its' majority is considered to be mostly uneducated on the subjects of mental health .[17]

[edit]Lack

of a mental disorder

Mental health can also be defined as an absence of a major mental health condition (for example, a condition diagnosed in the Diagnostic and Statistical Manual of Mental Disorders for the U.S.A or the fifth chapter of the International Classification of Diseases and Related Health Problems ICD-10 Chapter V: Mental and behavioural disorders used in countries of the world other than the U.S.A) though recent evidence stemming from positive psychology suggests mental health is more than the mere absence of a mental disorder or illness. Quite simply, mental health refers to a persons health of the mind.[18] Therefore the impact of social, cultural, physical and education can all affect someone's mental health.[5]

[edit]Cultural

and religious considerations

Mental health is a socially constructed and socially defined concept; that is, different societies, groups, cultures, institutions and professions have very different ways of conceptualizing its nature and causes, determining what is mentally healthy, and deciding what interventions, if any, are appropriate.[19] Thus, different professionals will have different cultural, class, political and religious backgrounds, which will impact the methodology applied during treatment. Research has shown that there is stigma attached to mental illness.[20] In the United Kingdom, the Royal College of Psychiatrists organized the campaign Changing Minds (19982003) to help reduce stigma.[21] Many mental health professionals are beginning to, or already understand, the importance of competency in religious diversity and spirituality. The American Psychological Associationexplicitly states that religion must be respected. Education in spiritual and religious matters is also required by the American Psychiatric Association.[22]

[edit]Emotional

Mental Health in the United States of America

According to the World Health Organization in 2004, depression is the leading cause of disability in the United States of America for individuals ages 15 to 44[23]. Absence from work in the U.S. due to depression is estimated to be in excess of $31 billion dollars per year. Depression frequently co-occurs with a variety of medical illnesses such as heart disease, cancer, and chronic pain and is associated with poorer health status and prognosis[24]. Each year, roughly 30,000 Americans take their lives, while hundreds of thousands make suicide attempts (Centers for Disease Control and Prevention).[25] In 2004, suicide was the 11th leading cause of death in the United States of America (Centers for Disease Control and Prevention), third among individuals ages 1524. Despite the increasingly availability of effectual depression treatment, the level of unmet need for

treatment remains high. Reducing depression within the U.S. population has been an essential priority of governmental organizations over the last decade. Mental illness, disability, and suicide are ultimately the result of a combination of biology, environment, and access to and utilization of mental health treatment. Public health policies can influence access and utilization, which subsequently may improve mental health and help to progress the negative consequences of depression and its associated disability. Emotional mental illnesses should be a particular concern in the United States of America since the U.S.A has the highest annual prevalence rates (26 percent) for mental illnesses among a comparison of 14 developing and developed countries[26]. While approximately 80 percent of all people in the United States with a mental disorder eventually receive some form of treatment, on the average persons do not access care until nearly a decade following the development of their illness, and less than one-third of people who seek help receive minimally adequate care.[27] Research conducted by Mental Health America found the following factors to be considerably allied with improved depression status and lower suicide rates . Mental health resources On average, the higher the number of psychiatrists, psychologists, and social workers per capita in a state, the lower the suicide rate. Barriers to treatment The lower the percentage of the population reporting that they could not obtain healthcarebecause of costs, the lower the suicide rate and the better the states depression status. In addition, the lower the percentage of the population that reported unmet mental healthcare needs, the better the states depression status. Mental health treatment utilization holding the baseline level of depression in the state constant, the higher the number ofantidepressant prescriptions per capita in the state, the lower the suicide rate. Socioeconomic characteristics The more educated the population and the greater the percentage with health insurance, the lower the suicide rate. The more educated the population, the better the states depression status. Mental health policy The more generous a states mental health parity coverage, the greater the number of people in the population that receive mental health services.

[edit]Emotional

Mental Health Issues Across The World

Emotional mental disorders are a leading cause of disabilities worldwide. Investigating the degree and severity of untreated emotional mental disorders throughout the world is a top priority of the World Mental Health (WMH) survey initiative, which was created in 1998 by the World Health Organization (WHO).[28] Neuropsychiatric disorders are the leading causes of disability worldwide, accounting for 37% of all healthy life years lost through disease.These disorders are most destructive to low and middleincome countries due to their inability to provide their citizens with proper aid. Despite modern treatment and rehabilitation for emotional mental health disorders, even economically advantaged societies have competing priorities and budgetary constraints. The World Mental Health survey initiative has suggested a plan for countries to redesign their mental health care systems to best allocate resources. A first step is documentation of services being used and the extent and nature of unmet needs for treatment. A second step could be to do a cross-national comparison of service use and unmet needs in countries with different mental health care systems. Such comparisons can help to uncover optimum financing, national policies, and delivery systems for

mental health care. Knowledge of how to provide effective emotional mental health care has become imperative worldwide. Unfortunately, most countries have insufficient data to guide decisions, absent or competing visions for resources, and near constant pressures to cut insurance and entitlements. WMH surveys were done in Africa (Nigeria, South Africa), the Americas (Colombia, Mexico, U.S.A), Asia and the Pacific (Japan, New Zealand, Beijing and Shanghai in the Peoples Republic of China), Europe (Belgium, France, Germany, Italy,Netherlands, Spain, Ukraine), and the middle east (Israel, Lebanon). Countries were classified with World Bank criteria as low-income (Nigeria), lower middle-income (China, Columbia, South Africa, Ukraine), higher middle-income (Lebanon, Mexico), and high-income. The coordinated surveys on emotional mental health disorders, their severity, and treats were implemented in afore mentioned countries. These surveys assessed the frequency, types, and adequacy of mental health service use in 17 countries in which WMH surveys are complete. The WMH also examined unmet needs for treatment in strata defined by the seriousness of mental disorders. Their research showed that the number of respondents using any 12- month mental health service was generally lower in developing than in developed countries, and the proportion receiving services tended to correspond to countries percentages of gross domestic product spent on health care. High levels of unmet need worldwide are not surprising, since WHO Project ATLAS' findings of much lower mental health expenditures than was suggested by the magnitude of burdens from mental illnesses. Generally, unmet needs in low-income and middle-income countries might be attributable to these nations spending reduced amounts (usually <1%) of already diminished health budgets on mental health care, and they rely heavily on out-of-pocket spending by citizens who are ill equipped for it.

[edit]Emotional

mental health improvement

Being mentally and emotionally healthy does not exclude the experiences of life which we cannot control. As humans we are going to face emotions and events that are a part of life. According to Smith and Segal, People who are emotionally and mentally healthy have the tools for coping with difficult situations and maintaining a positive outlook in which also remain focused, flexible, and creative in bad times as well as good[29] (2011). In order to improve your emotional mental health the root of the issue has to be resolved. Prevention emphasizes the avoidance of risk factors; promotion aims to enhance an individuals ability to achieve a positive sense of self-esteem, mastery, well-being, and social inclusion[30] (Power, 2010). It is very important to improve your emotional mental health by surrounding yourself with positive relationships. We as humans, feed off companionships and interaction with other people. Another way to improve your emotional mental health is participating in activities that can allow you to relax and take time for yourself. Yoga is a great example of its meditating aspect which calms your entire body and nerves. According to a study on well-being Richards, Campania and Muse-Burke found, mindfulness is considered to be a purposeful state, it may be that those who practice it believe in its importance and value being mindful, so that valuing of self-care activities may influence the intentional component of mindfulness[31] (2010).

What Is Mental Health? What Is Mental Disorder?

Editor's Choice Main Category: Mental Health Also Included In: Psychology / Psychiatry; Depression; Schizophrenia Article Date: 18 Jun 2009 - 10:00 PDT email to a friend
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Mental health refers to our cognitive, and/or emotional wellbeing - it is all about how we think, feel and behave. Mental health, if somebody has it, can also mean an absence of a mental disorder. Approximately 25% of people in the UK have a mental health problem during their lives. The USA is said to have the highest incidence of people diagnosed with mental health problems in the developed world. Your mental health can affect your daily life, relationships and even your physical health. Mental health also includes a person's ability to enjoy life - to attain a balance between life activities and efforts to achieve psychological resilience. According to Medilexicon's medical dictionary, mental health is "emotional, behavioral, and social maturity or normality; the absence of a mental or behavioral disorder; a state of psychological wellbeing in which one has achieved a satisfactory integration of one's instinctual drives acceptable to both oneself and one's social milieu; an appropriate balance of love, work, and leisure pursuits". According to WHO (World Health Organization), mental health is "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 fruitfully, and is able to make a contribution to his or her community". WHO stresses that mental health "is not just the absence of mental disorder". WHO explains that especially in low- and middle-income countries, mental health services are very underfunded - both human and financial. Most resources are channeled into treating and caring for mentally ill patients, rather than on any integrated mental health system. Countries should integrate mental health into primary health care (general practice), provide mental health care in general hospitals, and improve community-based mental health services, rather than just providing care in large psychiatric hospitals.

Mental health problems (disorders) can affect anyone

Experts say we all have the potential for suffering from mental health problems, no matter how old we are, whether we are male or female, rich or poor, or ethnic group we belong to. In the UK over one quarter of a million people are admitted into psychiatric hospitals each year, and more than 4,000 people kill themselves. They come from all walks of life.
Interesting related articles: What is psychology? What are the branches of psychology? What is psychotherapy? What are the benefits of psychotherapy? What is anxiety? What causes anxiety? What is dementia? What causes dementia? What is stress? What causes stress? What is insomnia? What causes insomnia? What is depression? What causes depression? What is schizophrenia? What is anorexia? What is bulimia? What is autism? What is ADHD

According to the NIMH (National Institute of Mental Health, USA) mental disorders are "common in the USA and internationally". Approximately 57.7 million Americans suffer from a mental disorder in a given year, that is approximately 26.2% of adults. However, the main burden of illness is concentrated in about 1 in 17 people (6%) who suffer from a serious mental illness. Approximately half of all people who suffer from a mental disorder probably suffer from another mental disorder at the same time, experts say. In the UK, Canada, the USA and much of the developed world, mental disorders are the leading cause of disability among people aged 15 to 44.

What are - mental illness, mental disorders and mental health problems?
Mental illness is a term that is used to refer to a wide range of mental disorders that can be diagnosed by a health care professional. In this article, mental illness, mental disorders and mental health problems have the same meaning.

What are the most common mental illnesses?

The most common forms of mental illnesses are:

Anxiety disorders - the most common group of mental illnesses. The sufferer has a severe fear or anxiety which is linked to certain objects or situations. Most people with an anxiety disorder will try to avoid exposure to whatever triggers their anxiety. Examples of anxiety disorders include:

Panic disorder - the person experiences sudden paralyzing terror or imminent disaster.

Phobias - these may include simple phobias - disproportionate fear of objects, social phobias fear of being subject to the judgment of others, and agoraphobia - dread of situations where getting away or breaking free may be difficult. We really do not know how many phobias people may experience globally - there could be hundreds and hundreds of them.

(OCD) Obsessive-compulsive disorder - the person has obsessions and compulsions. In other words, constant stressful thoughts (obsessions), and a powerful urge to perform repetitive acts, such as hand washing (compulsion). PSTD (Post-traumatic stress disorder) - this can occur after somebody has been through a traumatic event - something horrible and scary that the person sees or that happens to them. During this type of event the person thinks that his/her life or other people's lives are in danger. The sufferer may feel afraid or feel that he/she has no control over what is happening.

Mood disorders - these are also known as affective disorders or depressive disorders. Patients with these illnesses share disturbances or mood changes, generally involving either mania (elation) or depression. Experts say that approximately 80% of patients with depressive disorder improve significantly with treatment. Examples of mood disorders include:

Major depression - the sufferer is not longer interested in and does not enjoy activities and events that he/she previously got pleasure from. There are extreme or prolonged periods of sadness.

Bipolar disorder - also known as manic-depressive illness, or manic depression. The sufferer oscillates from episodes of euphoria (mania) and depression (despair).

Dysthymia - mild chronic depression. Chronic in medicine means continuous and long-term. The patient has a chronic feeling of ill being and/or lack of interest in activities he/she once enjoyed - but to a lesser extent than in major depression.

SAD (seasonal affective disorder) - a type of major depression. However, this one is triggered by lack of daylight. People get it in countries far from the equator during late autumn, winter, and early spring.

Schizophrenia disorders Whether or not schizophrenia is a single disorder or a group of related illnesses has yet to be fully determined. It is a highly complex illness, with some generalizations which exist in virtually all patients diagnosed with schizophrenia disorders. Most sufferers experience onset of schizophrenia between 15 and 25 years of age. The sufferer has thoughts that appear fragmented; he/she also finds it hard to process information. Schizophrenia can have negative or positive symptoms. Positive symptoms include delusions, thought disorders and hallucinations. Negative symptoms include withdrawal, lack of motivation and a flat or inappropriate mood. (See the article "What is schizophrenia")

What are the most common serious mental disorders (illnesses)?

Most major (serious) mental illnesses tend to have symptoms that come and go, with periods in between when the person can lead a relatively normal life (episodic illness). The most common serious mental disorders are:

Schizophrenia (See the article "What is schizophrenia") Bipolar disorder (see article "What is bipolar disorder") Depression (see article "What is depression")

Treatments and strategies for mental health problems

There are various ways people with mental health problems might receive treatment. It is important to know that what works for one person may not work for another; this is especially the case with mental health. Some strategies or treatment are more successful when combined with others. The patient himself/herself with a chronic (long-term) mental disorder may draw on different options at different stages in his/her life. The majority of experts say that the well informed patient is probably the best judge of what treatment suits him/her better. It is crucial that healthcare professionals be aware of this. Self help

There are a lot people with mental health problems may do to improve their mental health. Alterations in lifestyle, which may include a better diet, lower alcohol and illegal drug consumption, exercise and getting enough sleep can make enormous differences to a mental health patient's mental health. Let's have a closer look and some of these strategies:

Diet and mental health Scientists, psychiatrists, and other health care professionals know that the brain is made up in large part of essential fatty acids, water and other nutrients. It is an accepted fact that food affects how people feel, think and behave. Most experts accept that dietary interventions could have an impact on a number of the mental health challenges society faces today. So, why is it that governments and public health authorities in developed economies invest so little in developing this knowledge? The evidence is growing and becoming more compelling that diet can play a significant role in the care and treatment of people with mental health problems, including depression,ADHD (attention deficit hyperactivity disorder) to name but a few. If experts are talking about an integrated approach which recognizes the interplay of biological, psychological, social and environmental factors - with diet in the middle of it as being key - and challenging the growing burden of mental health problems in developed nations, surely individuals can speed things up and do something about their diet themselves and improve their mental health.
Interesting related article: What is healthy eating? What is a good diet?

It is estimated that in the UK people eat 4 kilograms of food additives each year. We are not sure what effect decades of such consumption may have on the brain. We don't know for one simple reason - governments are reluctant to fund, conduct or publish rigorously controlled large scale studies which look at the effect of additives on human mental health. Changing farming practices have introduced higher levels of different types of fat into our diet. For example, chickens reach their ideal weight for slaughter twice as quickly today compared to three decades ago - this has changed the nutritional profile of meat, according to a report by the Mental Health Foundation (UK). Three decades ago a typical chicken carcass used to be 2% fat - today they are a whopping 22%. The omega-3 fatty acid content in chicken meat has dropped while the omega-6 fatty acids have risen. The same is happening to farmed fish.<

The function of fats and amino acids in our brains: Our brains' dry weight consists of approximately 60% fat. Our brain cell membranes are directly affected by the fats we eat. Saturated fats make our brain cell membranes less flexible. Saturated

fats are those that harden at room temperature. 20% of the fat that exists in our brain is made up of essential fatty acids omega-3 and omega-6. The wordessential here means we cannot make it ourselves, so we have to consume it in order to get it. Fatty acids perform crucial functions in the structuring of neurons (brain cells), making sure that optimal communication is maintained within the brain. Nutritionists say omega-3 and omega-6 essential fatty acids should be consumed in equal amounts. If we consume unequal amounts there is a higher chance of having problems with depression, concentration and memory. It is crucial omega-3 intake is kept up. While one study shows a link between omega-3 intake and mental skills, others show there are benefits for cardiovascular problems, diabetes, ADHD, and a host of other problems: Fish and omega-3 linked to mental skills. Experts recommend that infant formula should include DHA omega-3 and AA omega-6 to guarantee correct eye and brain development. The diet of Typical North Americans is deficient in omega-3 fatty acids and may pose a risk to infant development. Trans-fat, which has appeared in growing quantities into much of the food we eat over the last few decades, assumes the same position as essential fatty acids in the brain. In other words, the proper vital nutrients are not able to assume their right position for the brain to function effectively. Trans-fats are commonly found in cakes, biscuits, shortbread, some pastries and many ready meals. Neurotransmitters, such as serotonin, are made from amino acids which we often have to get by eating it. If you want to feed your brain with good stuff eat less intensively farmed chicken and meat, and go for organic chicken and non-farmed oily fish, such as tuna, sardines, trout, or salmon. The Mental Health Foundation has a booklet "Healthy eating and depression", for anyone who wishes to protect their mental health through healthy eating. A study found that eating a Mediterranean diet appears to be associated with less risk of mild cognitive impairment - a stage between normal aging and dementia or of transitioning from mild cognitive impairment into Alzheimer's disease. An Australian study found that a high quality breakfast, with foods from at least three different healthy food groups, was linked with better mental health in 14 year old boys and girls. The researchers found that for every extra food group eaten at breakfast, the associated mental health score improved.

Exercise and mental health An interesting animal study found that physical and mental exercises help improve schizophrenia symptoms. A Harvard University study found that exercise may help people with depression by enhancing body image, providing social support from exercise groups, a distraction for every day worries, heightened self-confidence from meeting a goal, and altered circulation of the neurotransmitters serotonin, norepinephrine, and the endorphins. Even a very small amount of additional exercise has been seen to have an important impact on mental health. A Scottish study involving 20,000 people found that performing as little as twenty minutes of any physical activity, including housework, per week is enough to boost mental health.
Interesting related article: What is exercise? What are the benefits of exercise?

Exercise can boost an exercise-related gene in the brain that works as a powerful antidepressant,scientists at the Yale School of Medicine found. They then compared the brain activity of sedentary mice to those who were given running wheels. The researchers observed that the mice with wheels within one week were running more than six miles each night. Four independent array analyses of the mice turned up 33 hippocampal exercise-regulated genes-27 of which had never been identified before. The UK's National Institute for Clinical Excellence (NICE) issued guidelines for health professionals on how to encourage older people to engage in more physical activity as a way to boost their mental health; one suggestion is for GPs to encourage their older patients to join local walking schemes and tell them how walking benefits mental wellbeing. Another study, carried out in the United Kingdom found that regular intense physical exercise is linked with lower rates of depression and anxiety in men up to five years later. Sadly, the Mental Health Foundation found that very few UK patients are offered the choice of exercise therapy for mild to moderate depression. Apparently, only 5% of GPs (general practitioners, primary care physicians) use it as one of their most regular treatment responses, compared to 92% who use antidepressants as one of their most popular treatment responses. In 2006 only 42% of UK GPs reported having access to exercise referral schemes, despite the overwhelming evidence of its benefits for patients. Even among GPs who do have access to exercise referral schemes, only 15% use them very frequently or frequently for patients with mild or moderate depression. Unfortunately, apart from a couple of exceptions, much of the rest of the

world's health care professionals seem to ignore exercise as a vital treatment for mental illness. If you have a mental disorder, remember that you can do the exercise yourself. You do not need to wait for your doctor to "prescribe" it for you. Perhaps you should initially check whether you are in acceptable physical health to do exercise. If you are not, insist that your doctor help you devise an exercise plan that suits you. The benefits may surprise you.

Alcohol is a common form of "self-medication" for people with mental health problems There is evidence that very moderate alcohol consumption may aid mental health in some cases. However, the evidence is overwhelming that excessive alcohol has a very bad impact on people's mental health. Whatever your attitude is to alcohol, remember that alcohol will not resolve your mental health problems, and will most likely make them worse if you are not very, very careful.
Check out our specialized latest news channels, with up-to-date news on the following subjects(click on the relevant one to go to that specialized news channel): Alcohol, Addiction, and Illegal Drugs News Alzheimer's and Dementia News Anxiety and Stress News Autism News Depression News Eating Disorders News Mental Health News Psychology and Psychiatry News Schizophrenia News Sleep and Sleep Disorders News

Drinking to deal with difficult feelings or symptoms is referred to by some mental health professionals asself medication. It is important to know that excessive drinking is a likely medium to long term consequence of this type of self medication. Most studies clearly prove that consuming high amounts expose people to significant risks of higher levels of mental health problems. People who suffer from more severe mental health problems are more likely to have

alcohol problems too, compared to other people. Experts say this does not necessarily mean that alcohol causes severe mental illness. Perhaps it is more linked to 'self-medication'. A report in 2008 said that urgent action is needed to prevent a 'silent epidemic' of alcohol-related dementia in the UK. A statistical modeling study suggests that problems with alcohol abuse may lead to an increased risk of depression, as opposed to the reverse model in which individuals with depression selfmedicate with alcohol. In other words, alcohol increases depression risk - it is not the other way round. A study found a clear link between binge drinking and depression. It seems the link is stronger for women. However, the relationship between alcohol use and depression when depression is measured as recent feeling of depressions or unhappiness, is the same for both sexes. Scientists at the University of North Carolina School of medicine found that stopping drinking including at moderate levels - may lead to health problems including depressionand a reduced capacity of the brain to produce new neurons, a process called neurogenesis.

mproving Emotional Health

STRATEGIES AND TIPS FOR GOOD MENTAL HEALTH
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People who are emotionally healthy are in control of their emotions and their behavior. They are able to handle lifes inevitable challenges, build strong relationships, and lead productive, fulfilling lives. When bad things happen, theyre able to bounce back and move on. Unfortunately, too many people take their mental and emotional health for granted focusing on it only when they develop problems. But just as it requires effort to build or maintain physical health, so it is with mental and emotional health. The more time and energy you invest in your emotional health, the stronger it will be. The good news is that there are many things you can do to boost your mood, build resilience, and get more enjoyment out of life.
IN THIS ARTICLE:

What is mental or emotional health? The role of resilience Physical health Taking care of yourself Supportive relationships Risk factors When to seek professional help Related links PRINT AUTHORS

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What is mental health or emotional health?

Mental or emotional health refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties. Good mental health isn't just the absence of mental health problems. Being mentally or emotionally healthy is much more than being free of depression, anxiety, or other psychological issues. Rather than the absence of mental illness, mental and emotional health refers to the presence of positive characteristics. Similarly, not feeling bad is not the same as feeling good. While some people may not have negative feelings, they still need to do things that make them feel positive in order to achieve mental and emotional health.

People who are mentally and emotionally healthy have:

A sense of contentment. A zest for living and the ability to laugh and have fun. The ability to deal with stress and bounce back from adversity. A sense of meaning and purpose, in both their activities and their relationships. The flexibility to learn new things and adapt to change. A balance between work and play, rest and activity, etc. The ability to build and maintain fulfilling relationships. Self-confidence and high self-esteem.

These positive characteristics of mental and emotional health allow you to participate in life to the fullest extent possible through productive, meaningful activities and strong relationships. These positive characteristics also help you cope when faced with life's challenges and stresses.

The role of resilience in mental and emotional health

Being emotionally and mentally healthy doesnt mean never going through bad times or experiencing emotional problems. We all go through disappointments, loss, and change. And while these are normal parts of life, they can still cause sadness, anxiety, and stress.

Need Help Building your Resilience? Helpguide's Bring Your Life into Balancemindfulness toolkit can help. The difference is that people with good emotional health have an ability to bounce back from adversity, trauma, and stress. This ability is calledresilience. People who are emotionally and mentally

healthy have the tools for coping with difficult situations and maintaining a positive outlook. They remain focused, flexible, and creative in bad times as well as good. One of the key factors in resilience is the ability to balance stress and your emotions. The capacity to recognize your emotions and express them appropriately helps you avoid getting stuck in depression, anxiety, or other negative mood states. Another key factor is having a strong support network. Having trusted people you can turn to for encouragement and support will boost your resilience in tough times.

Physical health is connected to mental and emotional health

Taking care of your body is a powerful first step towards mental and emotional health. The mind and the body are linked. When you improve your physical health, youll automatically experience greater mental and emotional well-being. For example, exercise not only strengthens our heart and lungs, but also releases endorphins, powerful chemicals that energize us and lift our mood. The activities you engage in and the daily choices you make affect the way you feel physically and emotionally.

Get enough rest. To have good mental and emotional health, its important to take care of your body. That includes getting enough sleep. Most people need seven to eight hours of sleep each night in order to function optimally. Learn More Learn about good nutrition and practice it. The subject of nutrition is complicated and not always easy to put into practice. But the more you learn about what you eat and how it affects your energy and mood, the better you can feel. Learn More Exercise to relieve stress and lift your mood. Exercise is a powerful antidote to stress, anxiety, and depression. Look for small ways to add activity to your day, like taking the stairs instead of the elevator or going on a short walk. To get the most mental health benefits, aim for 30 minutes or more of exercise per day. Learn More Get a dose of sunlight every day. Sunlight lifts your mood, so try to get at least 10 to 15 minutes of sun per day. This can be done while exercising, gardening, or socializing. Limit alcohol and avoid cigarettes and other drugs. These are stimulants that may unnaturally make you feel good in the short term, but have long-term negative consequences for mood and emotional health.

Improve mental and emotional health by taking care of yourself

In order to maintain and strengthen your mental and emotional health, its important to pay attention to your own needs and feelings. Dont let stress and negative emotions build up. Try to maintain a balance between your daily responsibilities and the things you enjoy. If you take care of yourself, youll be better prepared to deal with challenges if and when they arise. Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good. In addition to physical exercise, endorphins are also naturally released when we:

Do things that positively impact others. Being useful to others and being valued for what you do can help build self-esteem. Practice self-discipline. Self-control naturally leads to a sense of hopefulness and can help you overcome despair, helplessness, and other negative thoughts.

Learn or discover new things. Think of it as intellectual candy. Try taking an adult education class, join a book club, visit a museum, learn a new language, or simply travel somewhere new. Enjoy the beauty of nature or art. Studies show that simply walking through a garden can lower blood pressure and reduce stress. The same goes for strolling through a park or an art gallery, hiking, admiring architecture, or sitting on a beach. Manage your stress levels. Stress takes a heavy toll on mental and emotional health, so its important to keep it under control. While not all stressors can be avoided, stress management strategies can help you brings things back into balance. Limit unhealthy mental habits like worrying. Try to avoid becoming absorbed by repetitive mental habits negative thoughts about yourself and the world that suck up time, drain your energy, and trigger feelings of anxiety, fear, and depression.

More tips and strategies for taking care of yourself:

Appeal to your senses. Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers where you will see and smell them, massage your hands and feet, or sip a warm drink. Engage in meaningful, creative work. Do things that challenge your creativity and make you feel productive, whether or not you get paid for it things like gardening, drawing, writing, playing an instrument, or building something in your workshop. Get a pet. Yes, pets are a responsibility, but caring for one makes you feel needed and loved. There is no love quite as unconditional as the love a pet can give. Animals can also get you out of the house for exercise and expose you to new people and places. Make leisure time a priority. Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity. Make time for contemplation and appreciation. Think about the things youre grateful for.Mediate, pray, enjoy the sunset, or simply take a moment to pay attention to what is good, positive, and beautiful as you go about your day.

Everyone is different; not all things will be equally beneficial to all people. Some people feel better relaxing and slowing down while others need more activity and more excitement or stimulation to feel better. The important thing is to find activities that you enjoy and that give you a boost.

Supportive relationships: The foundation of emotional health

No matter how much time you devote to improving your mental and emotional health, you will still need the company of others to feel and be your best. Humans are social creatures with emotional needs for relationships and positive connections to others. Were not meant to survive, let alone thrive, in isolation. Our social brains crave companionshipeven when experience has made us shy and distrustful of others. Social interactionspecifically talking to someone else about your problemscan also help to reduce stress. The key is to find a supportive relationship with someone who is a good listenersomeone you can talk to regularly, preferably face-to-face, who will listen to you without a pre-existing agenda for how you should think or feel. A good listener will listen to the feelings behind your words, and wont interrupt or judge or criticize you. The best way to find a good listener? Be a good listener yourself. Develop a friendship with someone you can talk to regularly, and then listen and support each other.

Tips and strategies for connecting to others:

Get out from behind your TV or computer screen. Screens have their place but they will never have the same effect as an expression of interest or a reassuring touch. Communication is a largely nonverbal experience that requires you to be in direct contact with other people, so dont neglect your real-world relationships in favor of virtual interaction. Spend time daily, face-to-face, with people you like. Make spending time with people you enjoy a priority. Choose friends, neighbors, colleagues, and family members who are upbeat, positive, and interested in you. Take time to inquire about people you meet during the day that you like. Volunteer. Doing something that helps others has a beneficial effect on how you feel about yourself. The meaning and purpose you find in helping others will enrich and expand your life. There is no limit to the individual and group volunteer opportunities you can explore. Schools, churches, nonprofits, and charitable organization of all sorts depend on volunteers for their survival. Be a joiner. Join networking, social action, conservation, and special interest groups that meet on a regular basis. These groups offer wonderful opportunities for finding people with common interests people you like being with who are potential friends.

Risk factors for mental and emotional problems

Your mental and emotional health has been and will continue to be shaped by your experiences. Early childhood experiences are especially significant. Genetic and biological factors can also play a role, but these too can be changed by experience.

Risk factors that can compromise mental and emotional health:

Poor connection or attachment to your primary caretaker early in life. Feeling lonely, isolated, unsafe, confused, or abused as an infant or young child. Traumas or serious losses, especially early in life. Death of a parent or other traumatic experiences such as war or hospitalization. Learned helplessness. Negative experiences that lead to a belief that youre helpless and that you have little control over the situations in your life. Illness, especially when its chronic, disabling, or isolates you from others. Side effects of medications, especially in older people who may be taking a variety of medications. Substance abuse. Alcohol and drug abuse can both cause mental health problems and make preexisting mental or emotional problems worse.

Whatever internal or external factors have shaped your mental and emotional health, its never too late to make changes that will improve your psychological well-being. Risk factors can be counteracted with protective factors, like strong relationships, a healthy lifestyle, and coping strategies for managing stress and negative emotions.

When to seek professional help for emotional problems

If youve made consistent efforts to improve your mental and emotional health and you still dont feel good then its time to seek professional help. Because we are so socially attuned, input from a knowledgeable, caring professional can motivate us to do things for ourselves that we were not able to do on our own.

Red flag feelings and behaviors that may require immediate attention

Inability to sleep. Feeling down, hopeless, or helpless most of the time. Concentration problems that are interfering with your work or home life. Using smoking, overeating, drugs, or alcohol to cope with difficult emotions.

Negative or self-destructive thoughts or fears that you cant control. Thoughts of death or suicide. If you identify with any of these red flag symptoms, consider making an appointment with a mental health professional. To learn more about professional treatment options for emotional health problems, seePsychotherapy and Counseling: Finding a Therapist and Getting the Most out of Therapy.

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