Understanding Mental Health

Mental health is something we talk about but remains a topic we're unsure about, said Lila Varsani, D.Psych., P.G.Dip., a registered practitioner psychologist in the United Kingdom and deputy clinical lead at Wysa, a company that created an AI chatbot for mental health support. Mental health refers to the state of an individual's emotional, psychological and social well-being, and is an essential component of overall health and impacts a person's thoughts, feelings and actions.

"It involves coping with stress, maintaining healthy relationships and making positive life choices," she added.

However, Meg Arroll, Ph.D., M.Sc., a psychologist and scientist in London and the author of "Tiny Traumas: When You Don't Know What's Wrong, But Nothing Feels Quite Right," noted mental health can sit anywhere on a vast spectrum.

"On one end of the spectrum, a person may have severe symptoms, which means they need to see a doctor and might have a mental health condition," she said. "But then on the polar opposite end of the spectrum, a person can live, flourish and have a high quality of life."

But there is a massive gray area between those two places. And there are ways a person can be moved a bit more toward the sense of flourishing and away from the problems that impact how we function.

"There is so much we can do to nudge our mental health into a much more functioning type of daily living," Arroll said.

She suggested making small changes such as:

• Connecting with others
• Eating a balanced diet
• Engaging in activities that bring us joy
• Ensuring we have a good sleep
• Getting out in nature
• Taking 10 minutes out of the day to relax and switch off

Arroll stressed there's never a "perfect" form of mental health.

"You kind of know it's good when you're not thinking about it," she explained.

Meaning if it's not on your mind and affecting the activities of your daily living or quality of life, then it's actually pretty good.

Sarah Cannon, psychological well-being practitioner and personal trainer at Living Well UK, with multiple locations in the United Kingdom, reiterated this point, saying every one of us has a different experience of mental health and it can change over time.

"Looking after our psychological health means finding healthy ways to manage emotions, thoughts and behaviors, developing resilience to cope with life's challenges and recognizing when to seek help," she said.

"In many countries, there has been an increase in the number of individuals seeking mental health support over recent years," said Alisa Ruby Bash, Psy.D., a licensed marriage and family therapist based in Malibu, California.

She said this increase could be due to a combination of factors, such as increased awareness and reduced stigma concerning mental health and the impact of social and economic changes on people's lives.

Everyone can agree the COVID-19 pandemic hugely impacted everyone's mental health to varying degrees over the past few years. And it wasn't just the stress of the disease itself.

"We spent a lot of time separated from friends, family, and our usual routines of hobbies and work, things that provide us with a sense of connection, enjoyment and achievement," Cannon said.

All of which are important for our mental well-being. Spending such a long time away from doing these activities may have increased our levels of anxiety about socializing again and returning to these routines.

Varsani added that high demands, long hours, challenges with work-life balance during COVID-19 and job insecurity due to the current landscape all contribute to an increase in work-related mental health problems.

But it's not just people in the workforce who are affected. Mental health problems are on the rise among young people, with factors such as social media, academic pressure and economic uncertainty all having an impact.

"Early intervention and prevention strategies that meet people where they are is crucial for improving mental health outcomes for young people," Varsani said. 

The Wysa U.K. Youth Mental Health Report 2023 indicated 78 percent of young people would rather speak to an app than to their teacher, which means many of the current solutions might not be working.

In regard to social media, Cannon said a prominent stressor often comes from the comparison of ourselves to people we see online, whether we are comparing the way we look, the money we have or the life we live.

And that's not all. Bash went on to list some of the other stressors, which are particularly poignant at present:

• Access to mental healthcare. Despite progress in recent years, many individuals struggle to access mental healthcare because of financial or logistical barriers, exacerbating mental health stressors.
• Climate change. It's a huge issue, cutting across national and international lines, and there are varying degrees of buy-in from everyone involved. This is causing significant stress and anxiety among individuals concerned about the planet's future and the impact of environmental disasters.
• Economic stress. This is a significant factor affecting mental health. Many individuals struggle with personal financial insecurity, debt and job loss, which can lead to stress, anxiety and depression.
• Political polarization. This has increased significantly in recent years, with many individuals experiencing stress and anxiety related to political events, social media and news consumption.
• Racial and social justice issues. The past few years have seen a renewed focus on issues of racial and social justice in the United States and across the globe, with many individuals experiencing trauma and stress related to discrimination, prejudice and inequality.

Varsani explained traditional mental healthcare systems struggle to meet the rising demand, despite a very real commitment, and that has paved the way for digital solutions such as teletherapy and mental health apps to flourish.

"These innovative approaches can increase access to mental healthcare and complement existing services, but they must be carefully integrated into the broader mental health system to ensure quality and effectiveness," she added.

"The most important thing to remember, as difficult as it can sometimes be, is that mental health difficulties are common and you are not alone," Cannon said.

It's not static and can change, Varsani added. Mental health is dynamic, and the sense of well-being can shift or alter on a daily basis, influenced by situations and individual psychological makeup. Genetics, brain chemistry, personal experiences and environmental factors all play a role in shaping mental health, making it complex and multifaceted.

"But by taking a focused approach to well-being and putting in place things that make us feel good—as well as using interventions like cognitive behavioral therapy, which can help change unhelpful thought patterns and behaviors—we can all improve our well-being," Varsani said.

Lifestyle choices, social support and professional help can contribute to improving our mental health over time. But there are numerous things we can do ourselves to help improve our mental health.

"If I can get one message across, it is about incorporating those little things every day that don't cause us any additional stress," Arroll said. "The little things impact us, like tiny triumphs, and they make the biggest difference."

Making small, manageable changes can lead to long-term differences. We talk about that a lot with physical health, but we don't talk about it as much with mental health, Arroll added.

Roach stressed your mental health is every bit as important as your physical health.

"Do not put off going to the doctor because you are busy at work or with your family's activities," she recommended.

Symptoms differ from one end of the mental health spectrum to another and there isn't one set of symptoms or solutions that fits everyone.

Bash advised that the following signs might mean it's time to seek help from a professional:

• Changes in appetite or sleep patterns. Sleeping too much or too little or experiencing significant weight loss or gain.
• Difficulty managing daily tasks and responsibilities. Difficulty completing routine tasks, such as going to work, taking care of your children or managing your finances.
• Persistent feelings of sadness, anxiety or hopelessness. Experiencing these feelings for an extended period of time and finding they are interfering with your daily life.
• Social withdrawal or isolation. Avoiding social interactions or withdrawing from social situations.
• Substance abuse. Using drugs or alcohol to cope with your emotions.

Remember it is crucial to seek professional help immediately if you are experiencing thoughts of self-harm or suicide.

"Seeking professional support is a sign of strength and there is no shame in asking for help when you need it," Bash emphasized.

It can be difficult to take time to reflect on how you're feeling, perhaps even less so when you go through periods of stress that may impact your mental health.

"It is helpful to reflect on how you are feeling on a regular basis, identify any symptoms or changes in your well-being and address them as early on as possible," Cannon said.

Unfortunately, stigma still prevails. About 29 percent of people surveyed for All Worked Up, the U.K. Workforce Mental Health Report 2022 said they were too embarrassed to seek help. And the Mental Health Foundation states about 9 in 10 people with mental health problems report that stigma and discrimination negatively impact their lives.

"We need to encourage open conversations about mental health and make it clear that taking care of our mental health is just as important as looking after our physical health," Varsani advised.

There is a lot of good information online, as well as resources and ongoing research, and real people who you can talk to for help. It's estimated that nearly 60 million people in the United States have mental health issues, so don't feel isolated or that your problems can't be shared with people who can offer empathy and support.

Here are some good places to start your journey:

• Crisis Text Line U.S. This is a free 24/7 text line for people in crisis. It provides support and resources for people dealing with a variety of issues, including depression, anxiety and suicidal thoughts.
• Crisis Text Line U.K. Shout is an affiliate of Crisis Text Line in the United Kingdom that provides free, confidential support 24/7 via text. Shout is available in England, Scotland, Wales and Northern Ireland.
• Living Life to the Full. This is a website designed to help you learn new ways to manage negative emotions to help lift your mood and reduce stress.
• Mind. This website provides information, resources and support about anxiety, mood and emotional difficulties.
• National Alliance on Mental Illness (NAMI). This nonprofit organization provides resources and support for people affected by mental illness. It offers education, advocacy and support services, including support groups and a helpline.