Burnt out?
Having three existential crises before lunch?
Suddenly get depressed for absolutely no reason?
Stressed and overwhelmed with work, family, and your love life?
Girl, you better take good care of your “mental health!”
Get on social media these days and it won’t be long before you come across posts, images, and videos proclaiming the virtues of “mental health.”
“Take care of it!” they say.
But what exactly is this thing that’s supposed to be the number one priority of everybody?
We look closer into the concept here and then later learn some pretty nifty hacks to take care of our sanity and well-being.
What Is Mental Health?
According to the World Health Organization:
Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.
That definition is quite broad and we can posit “mental health” as having emotional, psychological, and social aspects to it.
It generally refers to quality of life and encompasses how we think, feel, and behave.
That said, here are the main components of “mental health”:
#1 Emotional Well-being
Being emotionally healthy means having the ability to experience a robust range of emotions from happiness and excitement to sadness and anger—with a general tilt towards experiencing more of the positive ones.
We cannot totally exterminate every negative emotion in life, nor should we. Negative emotions have useful functions, like serving as warning signs, fuel or motivation, and allowing us to learn and empathize.
And without negative emotions, we can barely appreciate the good ones. But if one is always anxious, stressed, and depressed, then that’s not a sign of emotional health.
Besides experiencing emotions, an important aspect of emotional well-being is having the ability to cope and regulate the more challenging feelings. So an emotionally healthy individual is someone who feels the full range of emotions and is able to regulate and manage them, instead of being overwhelmed and rendered dysfunctional by them.
#2 Psychological Health
Mental health has a large psychological aspect to it.
These are the things that happen in the mind.
We know that life throws us all kinds of curve balls. Things and issues may arise at work in the family, or in one’s relationships. You can get fired from a job or a member of the family might get sick.
A positive self-concept, and a strong and favorable esteem of oneself and one’s abilities are hallmarks of solid psychological health.
Good mental health stems from a set of mindsets and beliefs that says, “Whatever life brings, I can adapt, I can handle it.” Life’s challenges are faced with a growth and expansive mindset.
In addition, one’s thought processes, problem-solving abilities, and cognitive functions are all part of your psychological well-being.
#3 Social Well-being
Human beings exist in relation to others.
And the nature and quality of these relationships greatly affect his quality of life.
Healthy relationships, a strong support network, and effective communication are vital aspects of social well-being. This component involves maintaining meaningful connections with family, friends, and colleagues.
One cannot say that one has taken care of one’s mental health but has poor relationships with others or is deluged by toxic experiences of others.
As a component of “mental health,” social well-being means having positive, mutual, and respectful relationships with other individuals.
#4 Spiritual Well-being
Spiritual well-being is deeply personal. It covers religious beliefs…but goes beyond it.
It is a person’s search for a sense of purpose, inner peace, and a connection with something greater than themselves. Spiritual well-being goes beyond the routine of daily existence and into transcendence and meaning.
For this area of mental health, a person must have enough space and time to explore and indulge his beliefs and values and live out his life in accordance with those spiritual values and beliefs (eg. kindness, gratitude, generosity, etc.)
Studies have shown that individuals with strong spiritual well-being often experience better mental health outcomes. They are better equipped to handle stress, anxiety, and depression.
#5 Physical Well-being
“Mental health” and physical health are, in fact, closely interconnected. This means physical activities that positively impact biological functions also positively impact one’s mental health.
And we didn’t have to reinvent the wheel for this. The things that foster health and well-being have long been well-known. For example, regular exercise, a balanced diet, and adequate sleep can positively impact your mental health.
(More on this in the next section.)
#6 Environmental Factors
The full picture of one’s “mental health” cannot be completed without looking at one’s surroundings. As mentioned, man is a social being, and additionally, his immediate environment significantly impacts his well-being.
One’s living environment, workplace, and home all play a role in mental well-being. The context in which a person moves about and the environment in which he performs his daily activities can either bolster or undermine his mental health.
For example, living in a noisy, busy, and stressful neighborhood has a different impact than living where it’s quiet and peaceful.
So, now that you know the 6 major components of “mental health,” how do you actually enhance it? What are the practical things that you can do to take care of your mental health?
The 10 Commandments of Mental Health
1) Live an active lifestyle. Stand up and move. If your job keeps you sitting for hours on end, find the time to get out and walk, run, skip, and hop. Do it regularly and get regular releases of endorphins, which are natural mood lifters.
2) Get a hobby. What would you rather be doing if you were not so swamped with deadlines? Reading a book? Watching a movie? Making a mess in the kitchen? Find the time to do them! Don’t say, “I’m busy!” You will return to work happier and more motivated after you’ve fed your soul.
3) Practice physical self-care. You won’t believe how a simple thing like a new haircut, (a good one!), can do for your self-confidence. In the busyness that is your life, don’t let yourself go and neglect the little care and pampering your body needs. Shower every day. Get your nails trimmed. Put on perfume.
4) Feed your spirit, and take care of your mental health. Go to church. Pray. Give to the needy. Help someone in need. Be kind to a stranger. Activities like these can nourish a part of you that’s often been neglected. (And yes, it can give you a shot of endorphins that make you feel so good.)
5) Nurture your relationships. Never take for granted your friends and family. Take the initiative of calling or messaging first. The longest-running study on happiness from Harvard has found that people who are connected to friends, family, and the community are happier than those who are not.
The previous five tips encourage you to do something. The next five will be about balancing that by slowing down. That is, give time for mindfulness and introspective activities.
6) Prioritize rest. Sleeping, napping, and essentially doing nothing, gives your body and mind a reset. It rejuvenates you both physically and mentally. Among its many benefits, it’s during sleep that our body heals and our minds cement those learnings.
7) Slow down. Slooooow down. Sit down and enjoy moments of idleness. Don’t fill your days with so many things to do, chasing the next item on your “list,” that you don’t have time to just enjoy a cup of tea in silence. You don’t have to meditate, just sit still for a few minutes.
8) Be mindful. Be aware. How? For example, eat mindfully. Chew your food slowly, Savor the different tastes in your mouth. Notice the different sounds, temperatures, and textures that touch your tongue and palate. This does not only help you eat less. Mindful eating makes you experience your food more. Be mindful of the things you do every day and your life will be full.
9) There’s something about writing (by hand) that’s so therapeutic. Journaling, getting a record of your thoughts, and putting them on paper, gives room for self-reflection, emotional expression, and stress reduction. That’s why so many counselors and therapists recommend it.
10) Finally, simplify. Subtract. Instead of adding things, and things to do, clean up and subtract elements from your life. Skip social media, for example, and it will do wonders for your mental health. You don’t need to constantly fill your schedule with activities and commitments.
By simplifying, you create space for what truly matters. You don't need to compare yourself to others or seek validation online. Embrace the simplicity of life, and you'll discover a sense of balance, peace, and contentment that can be far more fulfilling than the relentless pursuit of more.
Practice these 10 tips and your mental health will be in tip-top shape.
BloodWorks Lab is your partner in taking care of your mental health. Our job is to help you monitor your physical condition so that you can live in optimized health.
As mentioned, mental health is closely associated with physical health. So we offer a variety of checkup packages tailored to your needs. In addition, we have a battery of medical tests and assessments available.
BloodWorks Lab was the first in the country to introduce the Anti Acetylcholine Receptor (lgG) Antibody Test and the Anti N-Methyl-D-Aspartate Receptor (Anti NMDA Receptor) Antibody Test.
Book your appointment today.
Our branches are in Alabang, Katipunan, and Cebu.