I have just been to see a friend who has cancer. She is gardening and keeping moving, in order to look after her overall health, as well as her mental health.
I didn’t realise until I got back yesterday, that it was during mental health awareness week, that I had made that visit. Was I glad to see her? Yes, delighted. Did it worry me? Yes.
What is mental health awareness week ?
This is an annual event in the UK for the promotion of positive mental health. The event was founded by The Mental Health Foundation in 2001 and has become one of the most important mental wellbeing events, both in the UK and overseas.
What is mental health?
I looked it up at the World Health Organisation site – a person’s emotional, psychological, and social wellbeing is broadly his/her mental health. The WHO says it is “a state of wellbeing in which someone 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”.
The WHO is asking member countries to make sure that each country has :
- more effective leadership and governance for mental health;
- the provision of comprehensive, integrated mental health and social care services in community-based settings;
- implementation of strategies for promotion and prevention;
- and strengthened information systems, evidence and research
Prevention is the key, isn’t it?
Anything which will affect one’s mood, and way of thinking about what arises in his/her life, and ability to cope. My earliest recollection of a person’s disturbed mental health was her eating disorder. Yesterday, I was astounded at the good mental health maintained by my friend, whose cancer has now spread to her lungs.
We hear about mental health issues all the time:
Mood disorders, such as depression and bipolar disorder
Anxiety of various kinds
Post-traumatic stress disorders
What I have learned gradually was that inside each of these categories are often multiple conditions. Usually, medical professionals will classify these issues using the Diagnostic and Statistical Manual of Mental Disorders (DSM) or the International Classification for Diseases (ICD).
And prevention remains far better than any cure.
So what would be a five point checklist for preventing mental ill health?
Eat well
A healthy diet consists of half a plate of vegetable matter a quarter of a plate of carbohydrates and in the rest is meat, fish or poultry, eggs or beans.
Anyone can decide to do this – we don’t need magazines and fancy recipes, though they are indeed fun.
Here is a range of 15 minute healthy meals from the BBC. It’s a start.
Recognise the signs
If you want to prevent episodes of poor mental health, learn to recognise the signs when something is wrong. Of course, we all have bad days now and then. However, knowing the signs of poor mental health can help you take action when it’s needed.
Learning about some of the symptoms of mental health conditions can help. Similarly, noting down your own feelings and experiences can help you identify when things aren’t quite right. Jot it down – seeing it in black and white makes it easier to spot. I am jotting it down right now – I was indeed happy to see my friend, and somewhat overwhelmed that she might not be with us for much longer.
Sleep
Having studied the links between sleep and mental health, the experts conclude that those who suffer from mental health conditions find it harder to sleep. Similarly, those who struggle with their sleep may be at a greater risk of developing certain mental illnesses.
Here are the basics : I have cut out caffeine 10 hours before bed. I don’t eat or drink alcohol much anyway, but the recommendation is that you should not do so, 3 hours before bed. I have made a point of stopping work 2 hours before bed. Do I always get away from my screens 2 hours before bed? No. But I try.
Just these disciplines will get you a better night’s sleep – that way, you can help to take care of both your physical and mental wellbeing.
Acquire some new skills and practice them – think of it as ‘maintenance’
There are various techniques that can help you to maintain positive mental health. Two that have been studied in detail (and are closely linked) are the practices of mindfulness and meditation. This link takes you to a short educational pdf published by Pearson. Give it a try.
As well as decreasing stress, these techniques have been proven to improve mental health and wellbeing.
Research shows a positive impact of meditation in reducing stress, and being helpful for treating anxiety, addiction, aggression, and depression. The work of the Oxford Mindfulness Foundationn is notable in this area.
Learn something new
Learning something new, whether it’s a skill or a hobby, can help to boost your self-confidence and self-esteem, build a sense of purpose, and help you connect with others. If you’re looking for some inspiration, check out our post on how to find a new hobby. This link is from Futurelearn, which itself is a site to know about – free courses galore on all manner of subjects.