Mental Health in a nutshell ( part 2 )

 

Research shows that anybody is at risk of developing negative mental health. We all have the potential to suffer from mental health problems at any stage of our lives, regardless of our age, gender, status or ethnicity. Research shows that some disorders onset early in life and other ones appear much later. Mental health disorders are often not as visible to an observer as a person with a broken leg or undergoing cancer treatment. Something else is broken, internally. Physical health conditions, especially those ongoing or terminal can cause mental health breakdown/problems as a side effect of the illness. Overworking and not taking enough breaks can lead to physical exhaustion which leads to mental exhaustion. Looking after our physical body while having mental health issues might be  a struggle, however without a healthy routine based on a healthy diet, good sleep, exercise, hygiene and regular health check ups improvement is impossible. On the other hand - it might be surprising to some people that lots of people with mental health problems can function quite well or even better, if supported. Many people in recovery mastered a routine to look after their physical health. They know how important it is. 

I heard a number of times from people in recovery from mental health disorders that mental health is a journey, not a destination. The recovery is ongoing, it needs patience and perseverance. Often a person, who wants to be better or who is ready to begin their recovery takes three steps forward and two steps backwards. Three steps forward again and one step back. Get stuck for a while before moving on with the journey. Three steps forward, a fall, time to recharge and back again. It is not linear, and it can rarely be done in isolation. External support is paramount, whether it’s medical, psychological, or familial. It all counts. Applied self-care and compassion are essential (if you want to know more read: Compassion is your superpower and Self-care is not selfish). Mind that mental health of family members can be jeopardized by constant worry. People, who support people with mental health problems either professionally or privately are often impacted negatively as well.

According to World Health Organization (2018), depression and anxiety are the most common mental health problems. Those conditions are experienced by people in every country in the world. There is a great chance that someone in your close environment suffers from one of them or maybe both (unfortunately quite often they occur together). These conditions can have different levels of intensity: from mild which can be managed with psychological help and perhaps medication, to severe which requires hospitalization, ongoing medication and supervision by mental health professionals. Some people, who for whatever reasons are more prone to develop more serious mental health problems, might find it more difficult to recover or to maintain their personal balance. Their journey to mental health might be much longer and the road much bumpier but it doesn’t mean their life must be unproductive, lonely or unhappy.

Maintaining positive mental health is everybody's responsibility. I feel it was a horrendous task to many people during the pandemic and never-ending lockdowns. Still, I cannot get well for you, neither you can get well for me. It doesn't work that way, however it always could be very tempting to blame someone or something for our un-wellness. It feels as if the responsibility shifts elsewhere, but it doesn't, really. Instead of blaming - let's try to support each other. Maintaining positive mental health could be tricky, time consuming and frustrating at times: when one is trying to see the bright side of life, it happens to be very cloudy... It becomes even more important after experiencing difficulties or illness. Checking in with yourself and your support is crucial and it might take a life time of continuation. There is lots of research out there (e.g. NICE) proving that practicing mindfulness helps many people to discover the triggers of negative mental health and prevent relapses. There are practical programs such as the Wellness Recovery Action Plan (WRAP) that helped thousands of thousands people around the world to function well. External assistance like linking with medical professionals, support groups, or psychotherapy can be a great aid too.

Healing (or making our way back to our balance) begins when we recognize what is going on for us. Truly admit and own it. Then the work on strategies has to take place and applying them the best we can. Sounds very simple. Reality proves it can be very difficult and challenging. Talking to a trusted friend or a family member can help. Sometimes feedback about us given by someone close, like a partner or a colleague at work who expresses their concern can wake us up, or shake us up and motivate us to bring the balance back. Sometimes the close people are too close…and we don't feel comfortable enough to talk to them, knowing we might be misunderstood and judged, or simply dismissed. If you feel you do not have a close person you can confine to – talk to a professional.

Where can I find a professional to talk to?

The first professional you can talk to might be your GP. They usually know what might help, they can refer you further to counselling/psychotherapy or mental health services, or give you good advice in relation to developing your physical health. If you don’t want to do that - for some reason if you feel vulnerable or ashamed - there are plenty of confidential helplines that respond to specific concerns. All of them are free – no excuse – and numbers are listed on the internet, at doctors' surgeries, community centers and so on. Get your information. Make your decision. Imagine you are getting a fortune cookie after your meal and the fortune cookie says: Life is too precious to waste time on being unhappy.

Below are some numbers and information where help can be found. This is not an attempt to build up a directory, just a few examples:

50808 is a relatively new service in Ireland where people can have conversations about mental health concerns. Text 50808 or follow the link to get more information: https://text50808.ie/how-it-works?gclid=EAIaIQobChMI5Jmwg8Ht8QIVRLrVCh39DwC1EAAYASAAEgIUE_D_BwE

Mental Health Ireland offers a list of helplines and different resources in relation to mental health: https://www.mentalhealthireland.ie/mental-health-services/?gclid=EAIaIQobChMI-NfC6L7t8QIV2prVCh0p7QnKEAAYASAAEgKEHvD_BwE

More interesting information can be found on the Connecting for Life website: https://www.hse.ie/eng/services/list/4/mental-health-services/connecting-for-life/

Practical tips provided by the HSE are listed on: https://www2.hse.ie/looking-after-your-mental-health/?gclid=EAIaIQobChMIobnAm8Dt8QIVA57VCh3ziw6SEAAYASABEgKJ-vD_BwE&gclsrc=aw.ds

Mental health webinars and wellbeing courses are organized by SOS: https://suicideorsurvive.ie/?gclid=EAIaIQobChMIwrSIzcDt8QIVQ53VCh2HvgeeEAAYAyAAEgKY1fD_BwE

A great and helpful website: https://www.alustforlife.com/

Information on counselling and psychotherapy can be found on the IACP website. There is a directory providing contact to therapists in every county. You can look them up, contact them and ask questions. Remember you need to feel comfortable enough with the therapist you choose to work with them. https://iacp.ie/

I highly recommend a visit to your local Health Shop - they can be a real treasure chest filled with great advice on vitamins, tonics and treatments such as massage, acupuncture, reflexology and so much more. My favorite is 'Health at Hand' nearby where I live (lucky me ☺): https://www.healthathand.ie/

I also recommend to use common sense. Relay on what you like and what works for you. Visit your hairdresser/barber - a hair cut always lifts the spirits. So does a visit to a  beautician or nail expert. Don't go to a spa if you know that comparing yourself to others will make you sad, insecure or jealous.  Buying a pass to a gym or swimming pool with a strong intention to use it can be a great tool to help unwind and rest actively (if this is what you need).

Recovery is a process we need to actively participate in. Healing involves having to look after ourselves, having to check in every now and again. It doesn’t have to be daunting or draining. It can become a routine like brushing your teeth. Remember? Mental and physical health are two sides of the same coin. There are lots of great activities a person can undertake in order to enjoy positive mental health that leads to a content and stable life e.g.: hillwalking, dancing, creative writing, gardening, star observing, jogging, cooking, travelling... the list is endless. Flowers enhance positive mental health, so does nature. Go for a 5 - 15 minute long walk three times a week and feel the difference. People from all over the world come to Ireland to see its beauty. We have it all on our doorstep - take advantage of your good fortune!

Please remember: although taking care of your physical health does assist in achieving/maintaining positive mental health, it might not be enough for some people. Please refer to the information I offered here and in my other blogposts to find out more. Making habits of things like sport and good hygiene improve mental health, but talking to a professional (GP or psychologist), a friend, or an anonymous person on a helpline may be more beneficial in some cases.

Surrounding oneself with positive and non-judgmental people helps too. Perhaps its time to take inventory of relationships? Work, platonic, romantic, and familial relationships can impact our health. Maybe we can take a step back from some in order to support our health? Maybe it is impossible or unrealistic - if this is the case - we can try to renegotiate those relationships, change some things concerning them and hoping for a ripple effect, which usually happens. 'If you keep doing what you are doing, you will keep getting what you got'. What great wisdom in these words by William Glasser! Change something that works for you. One small thing. Make it last.  It might the initiate healing and personal development in your life.

 There are lots of small things that help: taking a break and recharging, meeting a friend, buying something nice or meaningful, gaining new tools and skills, and so on. It doesn’t have to be a grandiose move: 'I am changing everything in my life'. It doesn’t work that way. Whatever you do – break a big goal into small steps and take one small step at a time. Don’t set yourself up for something big – because most of the time it does not work, and the backfire may set you back further than where you started. Someone I knew used to say: How do you eat an elephant? The answer is: slowly. Taking one bite of an elephant at a time and chewing it slo-o-o-owly. Same with every big task we embark on. Recovery is a huge task.

Whatever you choose – stick to it for some time. It is all about progress. Progress, not perfection. Three steps forward and one step back...When your spirits are low -  some motivation and practical tips can be found in testimonies of people who struggled and got better. Many testimonies contain similar aspects of the recovery process: the struggle, awareness of the situation, hardship and the necessity of some changes that have to be applied: in thinking, feeling, behaving, external help, internal discipline and determination. There are lots of testimonies available. Some of my favorites are 'Through Thick and Thin: An Autobiography' by Gok Wan, the podcast 'Under the Skin with Russel Brand', the website linked below by Mary Ellen Copeland, and the WRAP program. https://mentalhealthrecovery.com/about-mary-ellen-copeland/

 

 

Clearing by Martha Postlethwaite 

Do not try to save

the whole world

or do something grandiose.

Instead, create

a clearing

in a dense forest

of your life

and wait there

patiently,

until the song

that is your life

falls into your cupped hands

and you recognize and greet it.

Only then will you know

how to give yourself to this world

so worthy to rescue.