World Mental Health Day
In recent years, there has been a growing focus on the topic of mental health, emphasising its importance for individuals in today's rapidly evolving world. From fear, sadness, grief, distress, depression, and anxiety, various emotions are battled by people today. Some people are unaware of their mental health, while people with awareness don't know how to communicate.
Every year, the 10th of October marks World Mental Health Day globally to raise awareness of mental health. This day was first announced by the World Federation of Mental Health (WFMH) in 1992, and the theme for World Mental Health Day 2024 is "Mental Health at Work."
"Harness Depression, Ignite Transformation"
Why do we need to prioritise mental health?
The mental health is important for the following reasons.
1. Physical health connection: Poor mental health can lead to various physical health issues, such as heart disease, stroke, and type 2 diabetes.
2. Prevention of mental illness: Taking care of our mental health can help prevent the development of mental illnesses.
3. Enhanced enjoyment of life: Good mental health fosters a positive outlook, allowing us to enjoy life more fully.
4. Resilience during challenges: Strong mental health equips us to face difficult times with greater resilience.
5. Boosted creativity: A healthy mind enhances creative thinking and problem-solving abilities.
6. Better relationships: Good mental health improves our relationships, making interactions more fulfilling.
7. Increased productivity: When we prioritise our mental well-being, we can work more productively and reach our full potential.
8. Meaningful contributions: Healthy mental states allow us to contribute meaningfully to our families, communities, and society.
9. Clarity of thought: Good mental health improves clarity of thought, helping in decision-making.
10. Enhanced self-esteem: Prioritising mental health leads to increased self-esteem and self-worth.
What are the 10 types of mental disorders?
It is characterised by clinically significant trouble in a person's intelligence, emotional regulation, or behaviour. In the year 2023, approximately one out of every eight individuals, totalling 970 million people, experienced a mental health disorder.
A 2023 study found that 15% of the Indian population grapples with some form of mental health issue, including anxiety disorders, depression, bipolar disorder, schizophrenia, substance use disorders, and neurodevelopmental disorders. Here are 10 types of mental disorders:
5. Obsessive-compulsive disorder (OCD)
6. Post-traumatic stress disorder (PTSD)
7. Eating disorders
8. Personality disorders
9. Neurodevelopmental disorders
10. Substance use disorders
What are the main causes of mental disorders?
Even though the mental disorder's root cause is unknown, it came to be concluded by research that many of these conditions are due to a combination of biological, psychological, and environmental factors.
Biological factors
- Genetic factors and mental illness can be passed through genetic factors (e.g., identical twins).
- Infections, pediatric autoimmune neuropsychiatric disorder (PANDAS) associated with the streptococcus bacteria.
- Brain defects and injury in the brain lead to mental illness.
- Prenatal damage of oxygen to the brain may lead to autism spectrum disorder.
Physical factors
- Childhood trauma like emotional, physical, or sexual abuse.
- Early loss of beloved ones (parents).
- Ignored.
Environmental factors
- Death or divorce.
- An unstable family life.
- Feelings of loneliness, anger or anxiety.
- Changing jobs or schools.
- Social or cultural expectations (eating disorder).
What are the 10 symptoms of a mental health disorder?
The mental illness can be determined by the symptoms given below.
1. Sleep or appetite changes: Sudden changes in sleeping or eating habits.
2. Mood changes: Rapid shifts in mood, such as feeling depressed or irritable.
3. Withdrawal: Disconnecting from others or losing interest in activities you once enjoyed.
4. Decline in performance: A drop in performance at school or work or difficulty with tasks you are familiar with.
5. Persistent thoughts: Constantly thinking about problems or emotions that are hard to explain.
6. Heightened sensitivity: Increased sensitivity to sounds, smells, or touch.
7. Apathy: A lack of interest or motivation to take part in activities.
8. Irrational thinking: Unusual or illogical thought patterns.
9. Nervousness: Ongoing feelings of anxiety or fear.
10. Behavioural changes: Sudden and significant changes in behaviour.
How do you deal with mental stress at work?
To manage workplace stress, begin by identifying what specifically causes your stress and try to address those issues. Use time management techniques to prioritise tasks and break them down into smaller, manageable steps. Make sure to take regular breaks to refresh your mind and use relaxation methods like deep breathing or mindfulness.
It’s also important to seek support from colleagues or supervisors and communicate your needs. Finally, maintain a healthy work-life balance by setting clear boundaries and taking time for self-care outside of work.
How to care for your mental health?
- Recognise and watch out: There are good and bad days. But when something is disturbing and stressing you out constantly, it becomes important not to ignore it. Recognising the signs of mental health problems is important, and seeking help before the condition worsens.
- Communicate your feelings with the person you trust: Talking to your family, friends, or colleagues and sharing your feelings can help to calm your anxiety and relieve mental stress.
- Get help from a professional: Talking to your near and dear ones is often difficult as you cannot figure out your emotions. In such conditions, seeking professional help (psychiatric, doctor) is important before your mental health is further worsened.
- Take care of your physical health: Mental and physical health are connected, so it is important to take care of your physical health by regularly exercising and eating a healthy diet to maintain good mental health.
- Meditate: Meditation or simple breathing exercises can help to relieve stress and improve concentration and mental health.
- Get enough rest: Sleeping is important for maintaining better body functioning. At least 7 to 8 hours per day is necessary, and changing your sleeping habits can affect your mental health, too.
- Practice gratitude: Writing down things you are grateful for in a diary or journal and talking about them is a positive thing. Despite tough times, gratitude will help you overcome them by positively interpreting life and situations.
- Practice self-care: Do things you love and enjoy, like painting, listening to music, playing games, or reading books. It will make you feel peaceful and happy, which will help you to achieve better mental health.
- It's okay to take time off: Many times, workload, work pressure, family situations, financial stresses, etc., can severely damage our mental health. In such times, taking a short break and recovering your mental health is okay.
The science behind mental health
According to scientists, mental illnesses are connected with changes in neurochemicals because individuals who are depressed may have lesser levels of serotonin (a neurotransmitter that helps to regulate mood). Special medications like selective serotonin reuptake inhibitors (SSRIs) help to relieve depression by increasing the amount of serotonin.
Similarly, hormones such as dopamine (feel-good hormone), oxytocin (love hormone), and endorphin (relieving hormone) are released when you begin to take care of your mental health.
Frequently Asked Questions (FAQ’s)
1. What is the purpose of World Mental Health Day?
World Mental Health Day aims to raise awareness about mental health issues globally. It promotes understanding, support, and advocacy for mental well-being. The day encourages individuals to seek help and reduce the stigma surrounding mental health.
2. Who is the founder of Mental Health Day?
Richard Hunter is often credited as one of the key figures in founding World Mental Health Day. He was involved with the World Federation for Mental Health and played a significant role in promoting mental health awareness.
3. What is the first rule of mental health?
The first rule of mental health is to prioritise self-care. This includes maintaining a balanced diet, getting regular exercise, and ensuring adequate sleep. It's also important to manage stress and seek support when needed. By caring for yourself, you lay the foundation for better mental well-being.
4. What is the golden rule in mental health?
The golden rule in mental health is to treat yourself with the same kindness and compassion that you would offer to a friend. Practicing self-compassion helps to foster resilience and well-being. Acknowledging your feelings and giving yourself grace during tough times is essential for mental health.
5. What is the 3 3 3 rule of mental health?
The 3-3-3 rule of mental health is a grounding technique designed to help manage anxiety. First, look around you and name three things you can see to bring your focus to the present. Next, identify three sounds you can hear to enhance mindfulness. Finally, move three parts of your body, such as wiggling your fingers or tapping your feet, to re-establish physical awareness. This simple practice can help calm the mind and reduce feelings of overwhelm.
Takeaways notes
Life is not easy; every day is a new day with new challenges, and mental health often takes a back seat with increasing lifestyle changes. Looking after mental health is very important as it affects not only us and those around us. Some people might think that taking care of mental health is irresponsible or selfish.
However, taking time out for yourself is essential, as your mental health matters the most. Take care of yourself, and do the things that make you happy. Let's raise awareness about the importance of mental health in your surroundings and respect and value other people's mental health.
To celebrate this mental health awareness day, do something to make someone happy and bring a smile to someone's face, as happiness is contagious.
“Healing takes time; be gentle with yourself.”
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7029418/
- https://www.who.int/teams/mental-health-and-substance-use/promotion-prevention/mental-health-in-the-workplace
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5479084/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6657557/
Note: The information shared in this article is for general informational purposes only and should not be considered a substitute for professional medical advice. If you or someone you know is experiencing symptoms related to mental disorders, it is important to consult a qualified healthcare provider or mental health professional. Always seek the guidance of a medical expert with any questions you may have regarding mental health conditions and treatment options.
