A critical element to our overall health is mental health. There are some stigmas around mental illness, but it is a prevalent and serious issue that should be talked about more. The most common mental illnesses are depression and anxiety. Even if you do not suffer from a diagnosed mental illness, your mood can have a significant impact on your day-to-day life.
Depression can be caused by a number of factors. A widely researched cause of depression is a chemical imbalance in the brain. Researchers have also studied how other areas of the brain impact mood and depression. It is believed that nerve cell connections, nerve cell growth, and nerve circuit function can affect depression.
Studies show that a smaller hippocampus can contribute to increased depression. When the hippocampus decreases in size, stress is able to suppress the production of new neurons, or nerve cells. Antidepressant medications help to increase the growth of these nerve cells in the hippocampus, which is why many people find success in taking medication for depression.
Symptoms of depression include trouble concentrating, remembering details, and making decisions; fatigue; feeling guilty or worthless; hopelessness; insomnia; irritability; restlessness; loss of interest in things that were once pleasurable; overeating or appetite loss; aches, pains, headaches, or cramps that won’t go away; digestive problems; persistent sad, anxious, or empty feelings; and suicidal thoughts or attempts.
Anxiety can last for short periods of time, like during stressful life events. It can also be a persistent hindrance to everyday activities for long periods of time. It is not uncommon for those with depression to suffer from anxiety as well. Excessive worrying, feeling agitated, restlessness, fatigue, difficulty concentrating, irritability, tense muscles, trouble falling or staying asleep, panic attacks, avoiding social situations, and irrational fears can all be symptoms of anxiety.
Qualitative research was conducted to study the quality of life of people with mental health problems. The results concluded that people with poor mental health have symptoms of:
- Ill-being
- Feelings of distress
- Lack of control of choice and autonomy
- Low self-esteem and confidence
- A sense of not being part of society
- Diminished activity
- A sense of hopelessness and demoralization
Part of the problem with mental health is that those who suffer from poor mental health often cannot afford proper treatment or medication. Depression is ranked as the sixth-most-costly health condition, falling behind health conditions such as heart disease, hypertension, and injuries due to falls. The good news is that there are certain factors that individuals can manage in their own lives that may improve their mental health.
Treat yourself kindly and try to avoid self-criticism. Spend time on things that bring you joy, and make sure to let yourself relax when you feel overwhelmed or stressed.
Take care of your body by eating nutritious food, avoiding cigarettes, drinking lots of water, exercising, and getting plenty of sleep.
Spend time with friends and family who bring you joy and support.
Do a good deed by volunteering your time and energy or by helping out a friend. It’s amazing how much helping someone else can boost your mood.
Learn to cope with stress by trying things like taking a walk, practicing tai chi, playing with your pet, or journaling.
Quiet your mind through meditation, mindfulness, or prayer.
Set realistic goals so that you have something to work toward each day.
Change up your schedule so that you don’t feel like you are living the same day over and over.
Most importantly, seek help when you know you need it.