What is Mental Wellness? According to the World Health Organization, mental wellness is defined as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.” This doesn’t mean that your are absent of any mental health issues, and it also doesn’t mean you just have great coping skills. In a nutshell, mental wellness refers to the positive characteristics that allow you to thrive, even during stressful times. Typically, those with a good sense of mental wellness have some of these traits in common:
Contentment refers to feeling secure no matter what your circumstances. Those with high levels of contentment are able to laugh and enjoy life.
Resiliency means that you can stand up to stressful situations, effectively deal with them, and return to a sense of normality. Resilient individuals can adapt to changing situations and life events.
Work/life balance is healthy. Having this balance means that you can separate your home and work life. Those with balance in this area make sure to allow time for both work and play.
Ability to build/maintain relationships refers to your social abilities and confidence. Those who are good at managing their relationships adhere to the concept of give and take. They understand the importance of other people in their lives.
Self-confidence refers to high self-esteem. These individuals have a strong sense of self, use their strengths to their advantage, and learn to overcome any weaknesses.
An unwavering sense of purpose can help with all of these characteristics, even when times get tough. When you have meaning in your life, you tend to take more positive steps to accomplish your goals.
There is no better time that the beginning of a new year to take inventory of your mental wellness; determine if there are some positive characteristics that you could improve on, and even identify potential obstacles or a negative mindset that is keeping you from reaching your full potential.
Even if you have, in the past, neglected your mental wellness, it is never too late to make improvements! Here are some tips to help improve the health of your mind:
Mindfulness - This is quieting your mind with medication or prayer which can help you to stop dwelling on the past , as well as worrying about the future. Living in the present moment without judgement can help you to be more positive and to better deal with situations that arise.
Look for the positives - Are you a “cup half empty” or a “cup half full” kinda person? The good news is the cup can be filled up over and over again! Try and see the small positive things such as having a place to live, where you are warm and protected from the elements. Even in a negative situation, try to find the “silver lining”.
Take a break - Be sure to take time to relax or do something you enjoy; life can be hectic and overwhelming for your mind and body, especially if you have health problems. Even 10 minutes can do a world of good!
Spend quality time with friends and family - Socializing is important for your mental well-being. When you actively make human connections, chemicals called endorphins are released into your brain and help you to feel better.
Exercise - As little as 20 minutes a day, three times a week can increase the release serotonin which is produced by our bodies and considered to be a natural mood stabilizer; it can also help you to get a more fulfilling night of sleep!
Most of all, please know you are not alone, and it is not a sign of weakness to tend to your mental-wellness. Quite the opposite, knowing and understanding what you feel and making time to improve the way you feel is worthy of respect! If you are experiencing any uncomfortable feelings, reach out to one of our Care Coordinators, if only just to chat about how you feel.
On a final note; I would like to add an article that Sophie Letts with Meditation Help prepared for CCMS:
Don't Lose the Fight: Learn to Prevent Anxiety Attacks
Anxiety attacks can completely disrupt your life. If you find yourself battling anxiety, there are ways you can prevent attacks and live a more healthy and happy life. You need to find the right balance of taking care of your physical and mental health.
Seek a Physical Health Exam
To tackle mental health, you need to know your physical health status. Make an appointment with Chronic Care Management Solutions to learn what you need to do to live healthily. When you have anxiety, you may need to change your overall diet. Be careful about caffeine and foods high in sugar. Seek out calming teas, fruits, and vegetables for a healthy diet. For example, citrus fruits have many antioxidants and experts believe they can help people manage anxiety symptoms.
While physical activity helps your overall physical health, it can also help prevent anxiety attacks. You flood your brain with endorphins and feel-good chemicals when you work out. Additionally, working out gives you a different outlet for your anxiety. Focus on physical activity rather than giving your body a reason to continue to panic. Consider sports to reduce your stress level and prevent anxiety attacks. Try yoga, team sports, or self-defense. Working out with others can also provide a social group to rely on.
Treat Your Underlying Mental Health
Panic attacks can occur due to various mental health conditions, including:Panic disorder
PTSD
Generalized anxiety disorder
Phobias
An anxiety attack can mimic heart attack symptoms or make you fear for your life in non-life-threatening situations.
Seek professional counselors to aid you through difficult times in your life. Through therapy, you can identify the underlying cause of your anxiety. The more you know about your anxiety, the more you can battle the thoughts and feelings. You learn to confront your negative thought process and learn new ways to turn those thoughts around.
Change Your Living Space
Too much clutter at home overwhelms people with too many stimuli. Cluttered space gives off the impression that you cannot keep up with work. You may feel like work does not end because of the mess. You may feel less productive and less creative. The more guilt you feel about the mess, the more likely you will feel anxiety. Take steps to remove clutter like digitizing your paper records. Know that if you’ve compiled tons of receipts for tax purposes, the IRS now accepts scanned copies.
Prevent anxiety attacks by keeping your space clean. If you have difficulty keeping up with the chores, start by creating a chore list for yourself. You will notice a significant difference if you tidy up a little bit daily. Create a weekly plan. For example, choose one day out of the week for certain large tasks, like decluttering or cleaning the fridge. Consider making your bed every morning or putting away items after use for daily chores.
When it comes to anxiety attacks, the more time you spend with a support network, focusing on your physical health and tackling mental illness, the less time you may spend fighting off an attack. It’s also beneficial to create a more positive and organized living space. Understanding the underlying causes of your anxiety can help prepare you for the battle.
Thank you so much, Sophie for your interest and input!
Sophie Letts’ website is Meditation Help
Disclaimer: Chronic Care Management Solutions not certifying nor endorsing, and have business partnership with Meditation Help.