Tips & Tricks to Navigating the Hidden Aspects of Mental Health and Wellbeing

Dr. Shanea Clancy
Jul 15
6 min read

Mental health is a vital part of our overall wellbeing, yet it often remains clouded by misunderstanding and stigma. Many people think mental health complexities only exist in the mind. The reality is that mental health has direct correlation and effects on physical health, relationships, confidence, and daily activities. This blog will explore the complexities of mental health, shedding light on the often-unseen aspects and offering practical tips for improving overall wellbeing, including mental wellbeing.

Understanding Mental Health

At its essence, mental health involves our emotional, psychological, and social wellbeing. It shapes how we think, feel, and act. Understanding mental health means recognizing that it can fluctuate over time. For example, over 20% of adults experience mental health challenges during any given year which may be influenced by factors such as genetics, environment, and life experiences.

Mental health is not just about the absence of illness. Many people experience varying levels of mental health influenced by stress from work, changes in life circumstances, life transitions, or medical conditions. Recognizing that mental health can change helps us take meaningful steps to maintain wellbeing.

Common Mental Health Disorders

Several common mental health disorders impact millions globally. Here are a few:

Depression: Affects around 264 million people worldwide and involves persistent sadness, loss of interest, and overwhelming fatigue.
Anxiety Disorders: Include Generalized Anxiety Disorder (GAD), panic disorder, and social anxiety disorder. These affect nearly 300 million people globally, characterized by excessive worry or fear.
Bipolar Disorder: Affects about 60 million people worldwide and involves extreme mood swings, with highs (mania) and lows (depression).
Post-Traumatic Stress Disorder (PTSD): Affects around 7-8% of the population, often developing after experiencing or witnessing traumatic events, leading to severe anxiety and flashbacks.

Understanding these disorders and recognizing their symptoms is crucial for knowing when to seek help and how to support others.

Man sitting on a leather couch, appearing hopeless, while holding his head.

The Impact of Mental Health on Physical Health

The relationship between mental and physical health is significant. Poor mental health can lead to physical health issues. For instance, studies show that people with depression are 40% more likely to have heart disease. Anxiety disorders can increase the risk of chronic illnesses, such as diabetes and autoimmune disorders.

Mental health issues also influence lifestyle choices, including diet and exercise, which further impacts physical health. For example, stress can manifest physically as headaches, fatigue, and gastrointestinal problems. This connection highlights the need for a holistic approach to health, where mental wellbeing is prioritized alongside physical health.

Unseen Triggers of Mental Health Issues

Many triggers for mental health issues often go unnoticed. Here are a few potential hidden factors:

Sleep Quality: Poor sleep affects mood and cognitive function. Research indicates that adults who sleep fewer than 6 hours per night are more likely to report feelings of anxiety and depression. Sleep training until you have an established sleep schedule is important for regulations, reset, and relaxation.
Nutrition: A diet lacking in essential nutrients can worsen mental health. For example, omega-3 fatty acids, found in fish, have been shown to reduce symptoms of depression and anxiety. Leafy greens, berries, dark chocolate, nuts, whole grains, and yogurt are nutrient rich foods that support brain health, reduce inflammation, and promote mood-boosting hormones.
Social Isolation: In an interconnected world, loneliness has become a serious concern. Approximately 35% of adults report feeling lonely, which can lead to mental health issues. Social connection is vital for metal well-being. Strong relationships provide emotional support, reduce stress, and lower the risk of mental health conditions like anxiety and depression. Poverty, income inequality, and neighborhood deprivation are associated with increased risks of mental health concerns due to the isolative nature.
Environmental Factors: Environmental factors play a significant role in mental health, encompassing both physical and social aspects of our surroundings. Livings in noisy, overcrowded, or unsafe environments can heighten stress levels and contribute to mental health struggles. Non-optimal environmental factors can act as stressors, increasing the risk of mental health flare ups or conditions. Air pollution, noise pollution, access to green spaces, weather conditions, exposure to toxins, and disasters can also have a negative impact on mental health.

Recognizing these triggers helps individuals take proactive steps towards better mental health.

Building Resilience and Coping Strategies

Resilience is the ability to bounce back from difficulties and is crucial for mental health. Building resilience involves developing effective coping strategies.

Here are a few that can help:

Mindfulness Meditation: Engaging in mindfulness practices can reduce stress and enhance overall mental health. Activities like yoga and deep breathing can be beneficial.
Physical Activity: Regular exercise can decrease anxiety and depression symptoms. A study found that just 30 minutes of moderate exercise most days can significantly improve mental health.
Connection with Others: Building and maintaining social connections is critical. A supportive group of friends, trusted advisor, companion, or family can lessen feelings of isolation and anxiety.
Professional Help: Consulting a mental health professional can provide tailored strategies for coping and offer vital support. There is nothing wrong with seeking help when facing mental health challenges. Reaching out is the bravest step you can take toward living a healthier and more balanced version of you. 9-8-8 is also a 24/7/365 staffed crisis line in the United States.

Implementing these strategies can improve resilience and overall mental health.

The Role of Community and Support Networks

Community and support networks greatly influence mental health. Whether through family, friends, or organized groups, having a solid support system can alleviate the burden of mental health issues and feeling like you're going it alone.

Support networks encourage open discussions about mental health, helping to reduce the stigma of seeking help. Community initiatives, like mental health workshops, NAMI, suicide prevention and county coalitions, or local support groups, can empower individuals and foster mental wellbeing on a larger scale. So does a local coffee shop, especially if they have good coffee and conversation.

Mental Health in the Workplace

As workplaces evolve, so does the dialogue around mental health. Employers now recognize it as essential not just for employee wellbeing but also for productivity.

Implementing proactive policies can help create environments that support mental health. An often-under-utilized resource in the workplace is Employee Assistance Program EAP. Most employees have never heard of EAP, don't know how to access theirs, or believe what is shared will come back to the employer. The reality is that EAP offers much more than mental health support. Most offer attorney consultations for wills, estates, etc. as well as health and wellness perks and coaches, and much more. Here are some effective strategies for implementing proactive policies to support mental health:

Flexible Working Conditions: Offering remote work or flexible hours can significantly reduce stress for employees.
Mental Health Training Programs: Providing training for employees on mental health awareness can create a supportive workplace culture.
Wellness Initiatives: Encouraging programs that focus on physical health, mindfulness, and stress management can make a positive impact.

By prioritizing mental health, organizations can create a healthier and more productive workforce.

The Importance of Self-Care

Self-care is vital for sustaining mental health. Amid life's pressures, individuals often overlook their mental and emotional needs. Integrating self-care practices into daily life can greatly enhance mental wellbeing.

Here are some effective self-care tips:

Set Boundaries: Learning to say no can prevent burnout. Prioritizing personal needs is crucial. One of my favorite concepts is that we can't pour into someone what we do not have. If our "gas tank" is on empty, our productivity and effectiveness more than likely reflect this - no matter how many cups of coffee you try to refuel with.
Engage in Hobbies: Investing time in personal interests provides fulfillment and joy. Even better if you can find a partner to enjoy the hobby with for additional connection and support.
Practice Gratitude: Keeping a gratitude journal can foster a positive mindset, helping shift focus from negative to uplifting experiences. I like to start my day with someone I am grateful for. Ending my day on the same note. Even if the day did not go as planned, focusing on at least one positive aspect can retrain your neural pathways.
Limit Digital Distractions: Reducing screen time, especially on social media, can lead to improved focus and reduced anxiety. Even more crucial, is reducing screen time before you go to bed. The blue light can disturb your sleep circadian rhythm, stopping you from reaching REM sleep which is crucial for fully resetting.

Remember, self-care is not selfish. it is a necessary step toward maintaining mental health, sanity, and energy.

Embracing Mental Health Awareness

Mental health is a complex element of our lives that requires our awareness and care. By exploring its unseen aspects, we can take steps towards reducing stigma and prioritizing mental wellbeing.

Taking tangible actions by recognizing triggers, building resilience, and fostering community support, can lead to significant improvements in life quality. Continually discussing mental health in personal and professional settings enhances support and understanding, paving the way for a healthier future.

As we navigate life's challenges, let us commit to uplifting one another and embracing the intricacies of mental wellbeing. The intricacies and uniqueness that each of us was created with and have to offer to the world. Together, we can prioritize mental health and foster a healthier society.