Mental health – how to care for it? Mental health problems, disorders and support

According to the World Health Organization (WHO), mental health is a condition that consists of three aspects: good health, a sense of mental comfort and maintaining proper social relations. However, there are many other definitions when it comes to the term mental health understood in a sociological, medical or psychological sense. How to Maintain Mental Health?

What is mental health?

The World Health Organization (WHO) defines mental health as a state of well-being, both physical, mental and social, as well as human development and self-fulfillment. As you can see, these are very broad concepts, and their understanding is very subjective and depends on the environment and culture in which we are brought up.

It is worth remembering that mental health should not only mean the absence of any diseases. It is also a state where we live in self-esteem, have development opportunities, feel responsible for what our life looks like and engage in the life of our social group, work, and enter into relationships.

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Mental health – psyche and psyche

The ancient concept of the psyche was initially very narrow in scope, as it mainly referred to the immaterial soul, but the more psychology developed, the broader this concept gained. Currently, the concept of human psyche refers to all psychological features, predispositions and mechanisms that are related to emotions, life experience and intellect. For this reason, the concept of the modern psyche is broader than that of the psyche. However, despite everything, these two terms are used interchangeably today to describe the human psyche.

Mental health – disorders

The role of mental health is an increasingly frequent topic raised by specialists. In recent years, the definition of health presented by the WHO has been extended to include mental health. All the data on mental disorders collected each year clearly indicate that mental health problems are increasing. Depression is one of the most commonly diagnosed mental health disorders. This disease affects as many as 120 million people worldwide and is responsible for as much as 20 percent. cases of disability in the world.

The data show a significant increase in the number of suicides, which has increased by as much as 60% over the last 45 years. That is why the issue of mental health is becoming such a pressing problem all over the world. This area has been neglected all over the world for years, but it should be remembered that untreated mental health disorders are a huge burden for the patient and his immediate environment.

The data show a significant increase in the number of suicides, which has increased by as much as 60% over the last 45 years. That is why the issue of mental health is becoming such a pressing problem all over the world. This area has been neglected all over the world for years, but it should be remembered that untreated mental health disorders are a huge burden for the patient and his immediate environment.

How to Maintain Mental Health?

We can take care of mental health in the same way as any other aspect of our body.

Nutrition – proper nutrition has a significant impact on both physical and mental condition. Daily provision of adequate amounts of vitamins and minerals in the form of food is much more beneficial for our psyche than their supply in a synthetic form. It is also related to the differences in absorption of these compounds.

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 However, not only what we eat, but also how we provide the body with the necessary ingredients is of great importance for our mental health. Therefore, you should pay attention to the size of the portion of meals, the frequency of eating them and the way we eat them. Therefore, it is also important to rush when eating, which can have a stressful effect on the body. Rational nutrition also includes taking care of adequate hydration and giving up stimulants that certainly do not help maintain mental health in the long run. 

To support the nervous system, it is worth reaching for products containing B vitamins, e.g. eggs, poultry, fish, nuts and seeds, legumes or spinach. Adequate supply of omega-3 and omega-6 fatty acids, the source of which are mainly fish and vegetable oils, is also important.

Adequate length of sleep

 – In order to maintain your mental health, you need to take care of proper sleep hygiene. The most important thing here is its length, which directly affects the quality. It is assumed that the optimal length of sleep is 6 to 9 hours, however, it is also determined individually. Lack of or insufficient amount of sleep drastically reduces the chances of proper mental health, as it significantly reduces concentration. They can also cause you to feel unwell and get into a bad mood more easily.

Physical activity 

– regular physical activity has a significant impact on achieving mental health. It not only ensures vigor and maintains a proper body shape, but also increases the release of endorphins, which, by binding with opioid receptors in the central nervous system, have an analgesic effect and significantly elevate the mood. Caring for physical activity does not necessarily mean practicing competitive sports, so it can take various forms. It is important that it is taken regularly, about 2-3 times a week for at least 40 minutes. Regular exercise relieves tension, reduces stress and reduces the feeling of irritation and nervousness.

Joy of Life 

– Mental health is a balance between body and mind, so to maintain it, you need to start appreciating the little things that make you happy. You also need to work to stay cool in difficult situations and try to find the best solution. It is also important to avoid constantly worrying about the future, as we often have no control over what awaits us. Therefore, you should analyze the decisions made twice, choosing the most rational option. 

Achieving mental health also means being able to communicate with loved ones, not stopping yourself from talking about problems and not choking your emotions up.

Interpersonal relationships – sometimes people who are in our close environment are a great psychological burden for us. It may be a family member, friend or acquaintance whose behavior is highly unacceptable to us. This state of affairs can result in a mental health disorder, which can have a strong influence on the mood. If a person arouses irritation by, for example, constant complaining and extremely pessimistic attitude towards the world, it can severely disturb the mental balance. 

The best solution, although quite radical, is to cut yourself off from this type of person, because each subsequent meeting may deepen a bad mood and even lead to depression.

Assertiveness

 – in order to maintain mental health, one should remember about a very important element, which is the ability to say no. 

Giving in to the pressure of the environment against oneself may lead to a serious disturbance of the mental balance. To prevent this from happening, learn to express your own mind and set clear boundaries for other people. Self-awareness is a very important element in maintaining mental health.