What is Mental Health And Steps To Mental Wellbeing
Updated on Dec 28, 2022
Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well, work well, and contribute to their community.
Mental health access is a fundamental human right. It is an essential component of health and well-being that promotes our individual and collective capacity to connect with others and shape our world. People in good mental health can deal with the stresses of daily life, form and maintain good interpersonal relations, and enjoy the task they undertake .
All people’s financial, societal, and personal development depends on it. A part of having a healthy mind is not having any mental illnesses. It can impact social interactions and treatment outcomes in various ways specific to each individual. It also varies in difficulty of treatment and degree it affects the day to day life of the patient.
Importance of Mental Health In Our Lives
A crucial aspect of your overall well-being is your mental health. Your ability to function emotionally, socially, and psychologically, among other things, is determined by this component of your wellness.
Given the significant influence, your mental health has on every element of your life, it is crucial to protect and enhance psychological wellness using the right strategies.
We’ll emphasize risk factors and symptoms that could show underlying disease or could become factors that propagate mental illness in individuals as varied conditions can impact your mental health to different degrees. However, our primary focus will be on the advantages of taking care of your mental health.
Symptoms of Depression or underlying Mental illness:
- Low Mood and lack of energy.
- Excessive thinking/ Overthinking.
- Overwhelming worries,fears or overwhelming guilt.
- Multiple Mood swings throughout the day.
- Lack of interest in socializing or activities one would usually partake in.
- Significant exhaustion, low energy or lack of enthusiasm.
- Hallucinations, paranoia, or a detachment from reality
- Inability to deal with stress or daily issues resulting in multiple mental breakdowns.
- Difficulty comprehending and connecting with circumstances and people
- Issues with substance abuse
- Substantial dietary modifications
- Gender-driven changes
- Disproportionate rage, hatred, or violence
- Suicidal thoughts
Major Mental Health Issues
A person’s thoughts, perceptions, mood, or behavior may be affected by the symptoms of mental health problems. The pressures of relationships, jobs, and other obligations can be challenging for someone with a mental illness.
Although there is a complicated link between stress and mental disease, it is known that stress can make an episode of mental illness worse. Most people can control their mental diseases with medicine, while some cannot. Different types of mental health disorders are:
- Anxiety disorders
- Depression
- Schizophrenia
- Psychosis
- Bipolar affective disorder
- Obsessive-compulsive disorder
- Paranoia
- Behavioral and emotional disorders in children
- Dissociation and dissociative disorders
- Eating disorders
- Dementia
1- Anxiety Disorders
The term “anxiety disorders” refers to a spectrum of mental health conditions that encompasses generalized anxiety disorders such as:
- Social phobias
- Particular phobias (such as agoraphobia and claustrophobia)
- Panic disorders
- Post-traumatic stress disorder etc
Anxiety disorders can seriously affect a person’s ability to live an everyday life if left untreated.
2- Depression
Reduced energy, a decreased mood, and a loss of interest and enjoyment are all symptoms of depression, a mood illness. Feeling down or sad due to a certain stressing event often does not mean you have depression unless the state becomes chronic. Depression comes in a variety of forms with various signs and symptoms. When it comes to depression, there are different degrees of intensity and signs. Increased risk of suicidal thoughts or actions can result from depressive symptoms.
3- Schizophrenia
A complex psychotic condition called schizophrenia is characterized by disturbances in thinking, feeling, and reality perception. Among the many symptoms of schizophrenia include:
- Hallucinations
- Delusions
- Thought disorders
- Social disengagement
- A lack of desire
- Cognitive and memory impairment.
Split personalities do not exist in schizophrenia. The danger of suicide is very significant for those who have schizophrenia.
4- Psychosis
Psychosis is when people lose some contact with reality. It contains numerous mental conditions, such as
- Drug-induced psychosis
- Mood disorders
The symptoms of psychosis include
- Delusions
- Hallucinations
- Muddled thinking.
Psychotic symptoms can be reduced or even cured with the help of medication and counseling.
5- Bipolar affective disorder
A mood disease known as “manic depression” was once known as “bipolar affective disorder.” Episodes of mania (elation) and depression are common in people with bipolar disorder. However, a genetic propensity has been unequivocally proven, even though the actual etiology is unknown. In this mental disease, environmental factors might also start episodes.
6- Obsessive-compulsive disorder
An anxiety disorder, obsessive-compulsive disorder (OCD). Obsessions are unwelcome and frequent intrusive thoughts, visions, or emotions. Compulsions involve stressful, time-consuming practices. Medication and cognitive behavior therapy (CBT) are forms of treatment.
7- Paranoia
Paranoia is the unfounded yet persistent suspicion that someone is “out to get you.” delusional illness, and paranoid personality disorder are just a few conditions that may all show symptoms of paranoia. The therapy for paranoia includes both medication and psychological support.
8- Behavioural and emotional disorders in children
Children frequently suffer from behavioral disorders such as oppositional defiant disorder (ODD), conduct disorder (CD), and attention deficit hyperactivity disorder (ADHD). These different mental health concerns can be treated with
- Therapy
- Education
- Medication
9- Dissociation and dissociative disorders
A person disconnects from their ideas, feelings, memories, or sense of identity through the mental process called dissociation. Amnesia, fatigue, depersonalization, and dissociative identity disorders are examples of dissociative disorders.
These disorders are often present or caused by depressive disorders.
10- Eating disorders
Anorexia and bulimia nervosa are examples of eating disorders. Eating disorders can affect both men and women and can have severe psychological and physical effects.
11- Dementia
Dementia is a word used to describe poor memory, thinking, or decision-making that interferes with performing daily tasks rather than a specific disease. As far as dementia goes, Alzheimer’s disease is the most prevalent. Even though dementia primarily affects older persons, aging is not a natural aspect.
The Difference Between Mental and Physical Fatigue
Mental fatigue
A significant homeostatic desire for sleep develops in people who regularly get less than 7-9 hours of uninterrupted sleep every 24 hours as the body tries to regain balance. Inconsistent scheduling can also result in issues with sleep initiation at night and a high circadian need for sleep at the wrong times of the day.
Therefore, athletes will experience both a high homeostatic and a high circadian drive for sleep when they miss out on sleep for any reason, when they are unable to maintain a regular bedtime due to travel or social obligations, and when they must train or play at the “wrong” times in a different time zone. Situational awareness, response time, and judgment will all be compromised, which are signs of poor mental performance.
Physical fatigue
It differs from mental fatigue as this encompasses biological efficacy or energy. It depends on non-sleep and circadian-related elements, including the type, intensity, and volume of exercise (or physical labor), muscle fiber composition, neuromuscular features, high energy metabolite reserves, buffering capacity, ionic control, capillarization, and mitochondrial density.
Physical energy can be considered the ability to engage in a particular level and duration of physical exercise. Elite athletes are much less prone to physical weariness than inactive people because they often engage in high-intensity training. Due to their improved physical conditioning, they can perform for more extended periods to lift more weight.
Mental health problems are common but help is available. People with mental health problems can get better and many recover completely.
How to Deal with Physical or Mental Fatigue Caused by Declining Mental Health?
Before visiting a doctor, look at these six common causes if you frequently feel mentally or physically exhausted. Then see a doctor and have some tests done.
“Evaluate how you’re doing in these five areas of your life. We frequently follow the wrong path, rushing to the doctor before considering the underlying causes of our fatigue. First, mentally go over this list of activities to improve mental health.
Sleep
Are you receiving sufficient sleep? Experts suggest seven to nine hours.
Nutrition
How is your diet going? Do you regularly consume large amounts of sugar or caffeine, which may interfere with your sleep cycle? (Also, take into account these foods for restful sleep).
Exercise
During the day, do you move about enough? Feeling lethargic can result from spending all day bent over a desk with little opportunity for movement.
Stress
Even though it isn’t necessarily terrible, stress can harm your sleep, energy levels, and, over time, your ability to concentrate: schedule self-care and stress-reduction activities.
People
Are the people in your life uplifting or depressing you? How long do you spend with your family and friends? Being alone might make you mentally exhausted, even if you consider yourself an introvert.
Ask yourself
Do you have enough time to rest? Research says that when you wake up, you want your body and mind to be in a state similar to when your phone is ultimately charged. If you take the time to relax and recharge each night, you will also be working at your peak efficiency.
How to improve mental health?
Try these tips to improve mental health disorders or re-balance yourself.
1- Value yourself
Avoid self-criticism and treat yourself with respect and care. Or extend your horizons. Make time for your interests and favorite tasks
- Try learning to play an instrument
- Growing a garden
- Dancing
- Doing crossword puzzles every day
- Learning a foreign language.
2- Talk to someone
Speak with a friendly person. Talking about your concerns, challenges, or problems with a caring individual is one of the finest ways to calm your nervous system and reduce stress.
3- Make a Routine to Exercise Daily
Establish a daily exercise routine to stimulate the release of happy, stress-relieving, and calming hormones from your brain. And you may reap the rewards of regular exercise without a club membership. Garden weeding is a good idea as well as car washing. Exercising for 30 minutes a day, three to five days a week, can be helpful for people who are depressed or anxious. Make an effort to walk 1 km every day. Generally, anything that gets you moving will make you feel better.
Best Exercise For Mental Health
- Running (or walking)
- Boxing And Martial Arts
- Pilates
- Yoga
- Spin classes
- Cycling
Tips for Starting an Exercise Routine
On most days, aim to exercise for 30 minutes. Three sessions of 10 minutes each can be just as beneficial if that is simpler. Start right away by dancing or going for a walk.
Consider engaging in a rhythmical workout that works both your arms and legs, such as dancing, walking, running, swimming, weight training, martial arts, or dancing.
Include mindfulness in your exercise routine. Instead of concentrating on your ideas, focus on the sensations your body has while you move—such as how your feet land on the ground, the rhythm of your breathing, or the feel of the breeze on your skin. You can try cricket and football, which will surely make you sweat and get mental relaxation. Furthermore, you can play games to improve your mental health.
4- Stay active
The benefits of staying active extend to the brain and the body. Your mental and emotional health can significantly benefit from regular exercise, reducing stress, enhancing memory, and improving sleep.
5- Plan a vacation
It can be a trip to the tropics or going camping with pals. Up to 8 weeks of increased happiness can result from arranging a trip and having something to look forward to! You could enhance your mental health in these ways. You will undoubtedly see changes if you give these a try.
Medical Treatment For Mental Health
There are many ways to manage mental health issues. Treatment is very individualized, so what is effective for one person might not be effective for another.
Some are more effective when used in conjunction with other tactics or treatments. At various points in their lives, a person with a persistent mental illness may decide on several courses of action.
A doctor who can assist the patient in identifying their requirements and providing appropriate treatment must be intimately involved. You can consult with a physician at Nazeer Hospital and start your treatment.
One can choose from a wide range of treatments. Everyone responds to a different set of therapies. Thus, it is up to the individual to select the one (or group of medicines) that they feel will work the best for them.
Hospitalization
When a person’s mental illness temporarily worsens, it may occasionally be necessary to hospitalize them to be closely monitored, accurately diagnosed, or adjust their medication. Assisting you in the challenging situation of your mental health. Nazeer Hospital is available to help you with your difficult mental health circumstances.
Psychotherapy
Combining medicine and psychotherapy is the most effective strategy to promote healing. Psychotherapy is a licensed mental health professional’s therapeutic management of a mental illness. Psychotherapy explores thoughts, feelings, and actions to improve a person’s well-being. Examples include dialectical behavior therapy, cognitive behavioral therapy, and exposure treatment.
Medication
Mental health cannot be entirely cured by medicine. However, it might help manage symptoms. The best way to encourage recovery is through medication and counseling.
Plan of Self-Help
In a self-help strategy, a person combats their sickness by putting wellness-enhancing practices into action. Self-help programs may include discussing well-being, healing, triggers, or warning signs.
Case Management
Case management arranges services for a client with the aid of a case manager. A case manager can help evaluate, plan, and execute various activities to aid in rehabilitation.
Support Group
A support group is a congregation of individuals who help one another in their shared quest for healing. Rather than professionals, support groups usually include people who have endured similar situations.
Complementary & Alternative Medicine
The practice of medicine not commonly associated with conventional treatment is known as “complementary and alternative medicine” or “CAM.” it can employ Traditional medical techniques in or in addition to CAM.
Friend Support
“Friends matter a lot” Get support from friends who have experienced comparable situations.
Mental Health in Pakistan
Despite having one of the poorest mental health indices and less than 500 psychiatrists per 100,000, Pakistan is home to more than 200 million people. Due to a shortage of mental health professionals in Pakistan, more than 90% of the population has common mental illnesses that are left untreated. You can brace yourself for an improvement in your mental health with next year’s mental health awareness month. You can consult with a physician at Nazeer Hospital and get mental health awareness.
DR. JUNAID PERVAIZ
M.B.B.S, R.M.P
Being an enthusiastic and well-trained entry-level physician who seeks to provide high-quality health care to help maximize patients’ well-being and facility profitability. Very resourceful and compassionate familiar with diagnosis and treatment of a wide range of diseases and health concerns.
Dr. Junaid Pervaiz graduated from University of Health Sciences Lahore. He has working experience at Divisional Headquater Hospital Mirpur, PIMS Hospital Islamabad.
He has vast knowledge, experience and skills in the medical field. He is a highly dedicated and devoted doctor. He has worked on different medical research and published different research articles.
He is also a social activist and runs different social welfare organisations for the last 10 years, serving humanity and needy. His main expertise are in the management of critically ill patients, patient care, health care quality, and safety.
Dr. Junaid Pervaiz graduated from University of Health Sciences Lahore. He has working experience at Divisional Headquater Hospital Mirpur, PIMS Hospital Islamabad.
He has vast knowledge, experience and skills in the medical field. He is a highly dedicated and devoted doctor. He has worked on different medical research and published different research articles.
He is also a social activist and runs different social welfare organisations for the last 10 years, serving humanity and needy. His main expertise are in the management of critically ill patients, patient care, health care quality, and safety.