What is Mental Health?

​

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

​

Over the course of your life, if you experience mental health problems, your thinking, mood, and behavior could be affected. Many factors contribute to mental health problems, including:

​

• Biological factors, such as genes or brain chemistry

• Life experiences, such as trauma or abuse

• Family history of mental health problems

 

​

​

Early Warning Signs

​

Not sure if you or someone you know is living with mental health problems? Experiencing one or more of the following feelings or behaviors can be an early warning sign of a problem:

​

• Eating or sleeping too much or too little

• Pulling away from people and usual activities

• Having low or no energy

• Feeling numb or like nothing matters

• Having unexplained aches and pains

• Feeling helpless or hopeless

• Smoking, drinking, or using drugs more than usual

• Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared

• Yelling or fighting with family and friends

• Experiencing severe mood swings that cause problems in relationships

• Having persistent thoughts and memories you can't get out of your head

• Hearing voices or believing things that are not true

• Thinking of harming yourself or others

• Inability to perform daily tasks like taking care of your kids or getting to work or school

​

​

Mental Health and Wellness

​

Positive mental health allows people to:

​

• Realize their full potential

• Cope with the stresses of life

• Work productively

• Make meaningful contributions to their communities

 

Ways to maintain positive mental health include:

​

• Getting professional help if you need it

• Connecting with others

• Staying positive

• Getting physically active

• Helping others

• Getting enough sleep

• Developing coping skills

 

​

​

About Self-Care

​

The National Institute of Mental Health (NIMH), states that self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

​

Here are some tips to help you get started with self-care:

​

• Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

• Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.

• Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

• Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.

• Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

• Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.

• Focus on positivity. Identify and challenge your negative and unhelpful thoughts.

• Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.

 

Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.

​

For other ideas for healthy practices for your mind, body, surroundings, and relationships, see the National Institutes of Health (NIH) Wellness Toolkits.