Mental Health and Well-Being: Understanding, Coping, and Thriving

There have been a lots of conflicts when it comes the exact definition of mental health and well being, these two topics are really important for an individual when it comes to having a good and fulfilling life.

While several organizations like World Health Organization (WHO), and individuals have given different definitions, but none of the definitions have been fully proven to be satisfactory by the experts. Both mental health and well-being are the foundational blocks that shape an individuals’s life.

The concept of Mental health focuses on the health of our mind and keeping our thoughts and emotions healthy, allowing us to build a coping mechanisms to cope with stress, build resilience, stress management tools and maintain emotional balance.

Well-being deals with overall satisfaction with life, relationships, and personal fulfillment.It’s simply about how fulfilled and happy we feel in our life with different aspects of physical, emotional and social well-being.

Acknowledging the importance of both is a really good approach and allows  personal and mental growth. Understanding how closely associated they are, allows the room to foster resilience, productivity, and a balanced life.

This article will focus on the diving deeper into the topics of mental health and well-being, exploring their various aspects further.

What is Mental health ?

As discussed above there have been lots of conflicts on definition of mental health, no definition is fully acceptable but for this article I used a study , this study was conducted by Centre for Addiction and Mental Health (CAMH), in which researchers gathered 50 mental health experts from 8 different countries, and they asked them to to evaluate 4 widely recognized definitions of mental health through an online survey.

They were asked to rate the definitions on what they feel the most acceptable. The results found out that the majority of experts (46%) preferred the definition of Public Health Agency of Canada's (PHAC).

The definition “Mental health is the capacity of each and all of us to feel, think, and act in ways that enhance our ability to enjoy life and deal with the challenges we face. It is a positive sense of emotional and spiritual well-being that respects the importance of culture, equity, social justice, interconnections and personal dignity”(Public Health Agency of Canada, 2006).

Explanation

  1. Personal Dignity and Capacity for Thriving

This emphasizes a person's capacity to see, think, and behave in such manners that enable them to enjoy life and overcome obstacles. It highlights that mental health includes more than being free of illness; it involves the capacity to succeed and lead a satisfying and fulfilling life.

2. Culture, equity, and social justice

This highlights the social factors that influence the mental health of an individual, recognizing that it is influenced by external societal factors such as resource accessibility, cultural respect, and social justice. It emphasizes the significance of establishing a fair and welcoming society to support mental health.

3. Spiritual Well-Being

Recognizing that mental health encompasses a feeling of purpose, meaning, and spiritual well-being, which can differ between civilizations and personal beliefs, this element concentrates on the emotional and spiritual aspects of mental health.

Common mental health conditions/disorders

  1. Anxiety disorders

    When an individual have too much worry or fear and these symptoms starts interfering with daily activities it may be categories as anxiety disorder.

    Common anxiety disorders. Different Types of anxiety disorders:

a) Panic disorders: The people who are suffering from panic disorders they frequently have panic attacks, which involves sudden discomfort and fear.

b) Social Anxiety Disorder: It is an intense fear of being judged by others, individuals with Social Anxiety Disorder have fear of getting into social situations.

c) Generalized anxiety disorder(GAD): It involves persistent and excessive feeling of anxiety.(National Institute of Mental Health, 2023).

2. Depressive disorders

It can be defined as persistent feelings of sadness, loss of interest in pleasurable activities, and a lack of motivation for two or more week straight.

Different Types of depressive disorders:

a) Major Depressive disorder(MDD): It is a severe form of depression or depressive episodes that impact daily lifestyle of an individual.

b) Persistent Depressive Disorder (Dysthymia): It is not as intense form of depression as MDD but it is a Chronic depression with long-lasting symptoms.(World Health Organization, 2023).

3. Post-Traumatic stress disorder(PTSD)

It is a psychiatric disorder ,which develops in people who have experienced a traumatic event such as natural disasters , accidents , wars or violence in their life. People with PTSD often relive the event through flashbacks or nightmares, feel detached from others, or experience intense negative emotions.

Symptoms can be grouped into four main categories:

a) Re-experiencing,

b) Avoidance

c) Negative changes in mood and cognition, and

d) Heightened arousal (e.g., being easily startled or having difficulty sleeping).(American Psychiatric Association, n.d.)

4. Bipolar disorder

Bipolar disorder as clear from name, it means two poles that represent mania and depression. It is a mental health condition in which person suffering experience extreme mood swings, mania or hypomania (very good mood, increased activity, and energy) and depressive episodes (low mood, fatigue, and loss of interest).

Types of bipolar disorders

a) Bipolar I disorder: It is defined as when an individual shows symptoms of  hyper mania for at least 7 days and extreme depressive episodes for 2 weeks or more.

b) Bipolar II disorder: It is defined as when an individual suffers from hypomanic episodes and depressive episodes. hypomanic episodes are usually less severe compared to bipolar II.

c) Cyclothymia: It is defined as when individual suffers from reoccurring symptoms of hypomanic and depressive symptoms. It usually takes two years to diagnose Cyclothymia.(National Institute of Mental Health)

5. Attention-deficit/hyperactivity disorder(ADHD)

ADHD (Attention-deficit/hyperactivity disorder) is defined as when there are persistent patterns of inattention, hyperactivity, and impulsivity that interfere with daily functioning or development of an individual.

Patterns Types:

a) Inattention: Difficulty on staying focus, organizing tasks, and following through on instructions.

b) Hyperactivity: Excessive inappropriate movements, restlessness, and difficulty staying seated.

c) Impulsivity: Acting without thinking, interrupting others, and difficulty waiting for the turn.

(National Institute of Mental Health)

6. Autism Spectrum Disorder (ASD)

Autism Spectrum Disorder (ASD) is a complex neurological and developmental disorder in which communication, behavior, and social interactions of an individual is affected. The word ‘spectrum’ signifies the wide range of symptoms and severity.

Some common symptoms:

a) Social communication challenges, difficulty understanding, social cues maintaining conversation and for relationships.

b) Restricted and repetitive behavior- doing repetitive things and putting intense focus on particular interests.(National Institute of Mental Health)

7. Eating disorders

Eating Disorders are serious mental illnesses, marked by unhealthy eating habits that can negatively impact physical and mental health of an individual.

Types of eating disorders:

a) Anorexia Nervosa: In this individuals have Intense fear of gaining weight, even though they are highly underweight they see themselves as over weight and because of this fear they restricted their food intake.

b) Bulimia Nervosa: It involves out of control binge eating followed by behaviors to make up for it, like either self-induced vomiting or excessive exercise.

c) Binge-Eating Disorder: In this people have no control over their eating and have regular episodes of eating large quantities of food. People with Binge-Eating Disorder are often overweight or obese. (National Institute of Mental Health.)

8. Substance Use Disorder (SUD)

Substance Use Disorder (SUD) is mental health condition in which the person suffering have the inability to control the use of substances like alcohol or drugs. It frequently co-occurs with mental health conditions such as depression, anxiety, or schizophrenia. The presence of both is known as a "co-occurring disorder" or "dual diagnosis”.(National Institute of Mental Health)

What Shapes Our Mental Health?

Mental health is influenced by a complex interplay of the different elements of genetic, environmental, and lifestyle factors etc. Understanding these factors can be helpful in developing effective strategies to support our overall well-being.

  1. Biological factors

It covers biochemical processes that influence the mental health of an individual. The processes like neurotransmitter imbalances, hormonal changes, brain injuries and disorders, and genetics.

2. Environment

Environment of an individual which affects its mental health. It includes events like experiencing traumatic events, physical or emotional abuse, disaster, violence and low socioeconomic status (SES).

3. Lifestyle

Lifestyle choices can affect the mental health of an individual and negative having poor diet sleep, not doing physical activities, such as substances, drugs, and alcohol.

4. Social factors

Social factors involves social support, relationships, work environment, cultural factors and social stigma. Isolation and lack of support can sometimes lead to poor mental health.

Understanding Well-Being

Well-being refers to the state of person’s life and how they experience it. It covers several aspects such as physical health, emotional resilience, life satisfaction, and positive relationships.

So we can say that stay of well-being includes exploring what makes life good, analyzing several concepts happiness, fulfillment, and satisfaction that contribute to a good life. There is a long debate among philosophers about whether well-being mainly comes through pleasure (hedonism), virtue, or the attainment of desires.

When it comes to definition of well-being as we have discussed there is not much clearance, but it is often defined as the overall quality of an individual’s life, it takes objective elements like health, money, and access to resources as well as their subjective experiences of happiness into consideration.

According to the Stanford Encyclopedia of Philosophy, well-being is "what is non-instrumentally or ultimately good for a person”. This implies that it covers all those aspects of life that inherently enhance or reduce a person's quality of life, beyond simple means to an end. (Well-Being (Stanford Encyclopedia of Philosophy), 2021)

Some other theories about what makes well-being:

  1. Hedonistic theory

    According to hedonistic theory well-being is determined by the experience of pleasure and absence of pain.

2. Desire-fulfillment theories

Desire-fulfillment theories suggest that well-being means when goals and desires of an individual is satisfied.

3. Objective list theory

It suggests that independent of personal choices, certain conditions like excellent health, education, and meaningful relationships are necessary for well-being.

Connection Between Mental Health and Overall Well-Being

Mental health plays a critical role in overall well-being. Since mental health affects people's thinking, feeling, and behavior all of which are fundamental components of well-being so these two ideas are closely linked.

The Stanford Encyclopedia of Philosophy claims that mental health is essential to a person's capacity to reach a state of well-being since it helps them to participate in meaningful activities, preserve good relationships, and properly handle daily pressures.

Even in situations where other aspects of well-being are met, without good mental health a person may find it difficult to feel fulfillment and life satisfaction.

Poor mental health can lead to a negative spiral that affects overall well-being and show up as depression, anxiety, or stress. These disorders can interfere with daily activities, damage personal relationships, and make it difficult for a person to follow significant goals.

On the other hand, strong mental health can increase resilience, inspire a feeling of purpose, and help one to be flexible enough to meet obstacles and changes.

The relationship between mental health and well-being emphasizes the need of using a whole strategy to handle personal well-being. One can greatly improve their quality of life and general well-being by advocating mental health through self-care practices, and engaging in encouraging social surroundings.

Navigating Mental Health and Well-being in the Digital Age

1. Social media and self-image

  • As times have changed, the new means of communication in this digital era are sites like Twitter, Instagram, and Facebook. Which automatically makes them very important parts of our lives if we have to keep up with the world.

  • On the other hand, there are very big downsides to these websites when it comes to the mental health of an individual. There is lots of evidence linking excessive social media use to mental health issues like low self-esteem, anxiety, and depression.

  • Constantly seeing fake romanticized images of other people's lives might cause unhealthy comparisons and feelings of insecurity in most people.

2. Digital addiction and reduced attention span

  • Digital addiction has become very common in Gen. Z because of the excessive use of electronic devices such as smartphones and laptops. The constant spike in brain chemicals that occurs whenever we use our mobile devices provides a sense of relief, making it highly addictive.

  • It is not only affecting the mental health but also the well-being of individuals in modern times drastically. In addition, this addiction also hinders mental processes, including memory and attention.

  • Apps like TikTok and Instagram reels, which are made of short form affect attention spam.

  • Reduced academic and career performance and poor interpersonal interactions are all linked to prolonged screen time.

3. Cyberbullying and Online Harassment

  • Cyberbullying and online harassment have become more common due to the degree of confidentiality that the internet provides.

  • Serious mental health issues, such as depression, anxiety, and thoughts of self-harm, have become common among cyberbullying victims.

  • Online harassment is so dangerous that it can cause long lasting psychological damage, which can affect a person's mental health and self-esteem.

4. Information overload

  • The digital age has made an excess of data easily available, however, this comes with a risk of information overload and the spread of fake information.

  • Many people experience decision fatigue and poor judgment due to the overwhelming amount of data that they are constantly bombarded with from social media updates, news stories, and other sources. 

  • There are lots of cases where the spread of fake information has caused lots of big troubles also in the COVID-19 pandemic.

  • Chronic stress and anxiety may harm your overall health, especially when there is a constant need to keep up with the latest information and make quick decisions and also have to be careful about fake information.

Coping Strategies to Support Mental Health and Well-Being

  1. Cognitive Behavioral Therapy (CBT)

  • Cognitive Behavioral Therapy(CBT) is a form of psychotherapy that is widely recognized and used in the treatment of various mental health issues such as anxiety, depression, and stress. Developed by Dr. Aaron T. Beck, CBT, in the 1960s.

  • In CBT, individuals are helped to identify negative thought patterns and replace them with more rational and positive thoughts.

  • CBT is structured and goal-oriented, often involving homework exercises like thought records, which help people challenge and restructure their negative beliefs.

  • Several studies have shown that CBT is not only effective in reducing symptoms of mental health disorders but also in preventing relapses, making it a long-term coping strategy for well-being.

2. Mindfulness

  • Mindfulness means being fully present and aware of the moment without judgment. It encourages people to focus on their thoughts, feelings, and bodily sensations without becoming overwhelmed.

  • There are several mindfulness-based therapies, like Mindfulness-Based Stress Reduction (MBSR), that are widely used to treat stress, anxiety, and depression.

  • Research supports that mindfulness can be helpful in improving mood, increasing emotional resilience, and in offering a practical tool for maintaining mental health in daily life.

  • One of the biggest advantages of mindfulness is that simple mindfulness exercises like breathing or body scan meditation can be practiced anywhere, which makes it a highly accessible strategy.

     

3. Meditation

  • Meditation has been used for centuries as a mental and emotional regulation tool and is often incorporated into mental health treatment plans.

  • Regular meditation practice has been shown to reduce symptoms of anxiety, depression, and even physical ailments like chronic pain.

  • Techniques like guided meditation, loving-kindness meditation, and transcendental meditation are all beneficial for calming the mind and creating emotional balance.

  • A 10-15 minute meditation practice each day can help clear the mind, reduce stress, and promote emotional stability, making it a practical and easy to integrate coping strategy.

4. Other treatments

a) Dialectical Behavior Therapy (DBT): A modification of CBT, DBT is effective in treating severe emotional dysregulation and borderline personality disorder.

b) Acceptance and Commitment Therapy (ACT): This therapy focuses on accepting negative emotions rather than avoiding them and encourages commitment to meaningful actions, even when difficult emotions are present.

These therapies, along with more traditional approaches like psychodynamic therapy or medication, provide a range of evidence-based strategies to cope with mental health issues.

Daily Habits to Improve Mental Health and overall well-being

1. Exercise

  • Exercise releases endorphins, which act as natural mood lifters.

  • Studies have shown that regular exercise can reduce symptoms of depression and anxiety while improving sleep and self-esteem.

  • Activities such as walking, running, yoga, or weight training can all be beneficial. The key is consistency, with at least 30 minutes of moderate exercise a few times a week will help in improvement of mental health.

2. Sleep

  • This is one of the most overlooked things in today’s world, proper sleep is crucial for maintaining a good mental health. A famous quote by Benjamin Franklin “Early to bed and early to rise, makes a man healthy, wealthy, and wise” tells the value of good sleep hygiene.

  • Practicing good sleep hygiene, such as going to bed at the same time every night, avoiding screens before bedtime, and creating a relaxing bedtime routine, can improve sleep quality.

  • Poor sleep or insomnia can lead to irritability, anxiety, and a higher risk of developing depression.

  • In addition, ensuring that the sleep environment is quiet, dark, and cool can contribute to better rest and overall mental health.

3. Nutrition

  • You have probably heard “you are what you eat” what we eat directly impacts our mental health.

  • A balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, supports brain function and emotional regulation.

  • Nutrients like omega-3 fatty acids, found in flaxseeds and chia seeds, and antioxidants, found in leafy greens, have been linked to reduced symptoms of depression and anxiety.

  • Avoiding processed foods, sugary snacks, and excessive caffeine or alcohol can help maintain stable moods and energy levels.

Role of Social Support and Community

Humans are inherently social beings, and having a strong support network is crucial for mental health. Studies consistently show that social support helps reduce the effects of stress and improves emotional resilience.

Social connections provide emotional comfort, practical help, and a sense of belonging, all of which are vital for maintaining mental well-being.

Whether with friends, family, or support groups, having people to share experiences with can help individuals feel heard and less isolated.

Being part of a community, whether through volunteering, group activities, or online forums, helps individuals feel connected and gives them a sense of purpose.

Engaging with others who share similar interests or challenges can create a support system that fosters mutual understanding and growth.

Community involvement also helps reduce feelings of loneliness, which is often linked to poor mental health.

Conclusion

Mental health and well-being are interconnected concepts that are the basis of a happy and balanced lifestyle. Although definitions of mental health and well-being ranges among various organizations and experts, a general agreement focuses on the capacity to manage stress, cultivate resilience, sustaining mental balance, life satisfaction, including physical, emotional, and social elements.

Using  proven techniques like Cognitive Behavioral Therapy (CBT), mindfulness, and meditation, individuals can proficiently address their mental health issues and enhance their overall well-being. Daily practices such as physical exercise, good sleep, and nutrition are essential for sustaining mental wellness. Moreover, social support and community involvement are essential for emotional resilience.

Understanding and applying these coping skills into everyday life helps enhance mental health and overall well-being. Recognizing their significance enables individuals to effectively confront life's obstacles and create a more satisfying balanced life.

References

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