Often times, mental health is viewed as something that only concerns people with mental disorders or illness. The reality is that mental health is something everyone has and should take care of. Mental health is defined in Merriam-Webster’s dictionary as “the condition of being sound mentally and emotionally”. Such a definition allows us to assume two things: mental illness and poor mental health is more common than people think, and everyone has a duty to themselves to actively pursue mental health as a part of their well-being. 

The issue with stigma and false beliefs about mental illness is that the avoidance and disregard of mental health can actually cause one’s emotional and cognitive state to worsen. It is important for everyone, with mental disorders or none, to take care of themselves in a way that promotes a healthy mentality. Things that can be practiced to promote mental health include:

• Following a schedule/routine
• Mindfulness activities (meditation, creative activities like coloring/drawing, spiritual/religious practices)
• Taking care of physical self (diet, exercise)
• Self-awareness
• Mental health education (professionally or research)
• Counseling and communication

The more people that acknowledge and take care of their mental well-being, the less stigma and lack of understanding will prevent those who need help from seeking treatment. The important thing to remember if you are struggling with low mental health and are influenced by stigma, is that mental illness or disorders do not define you. Someone’s identity is formed by who they choose to be and what one believes, not by demographics. 

You might be wondering, what can we do to reduce stigma around us? The most important thing to do is to talk about it. Normalizing mental health awareness ultimately comes down to educating those who lack understanding. If you have sought treatment for mental illness or simply made efforts to improve and have success, tell someone! 
Openly talking about mental health can be uncomfortable for you or others, but the key to growth is getting out of a comfort zone. Encourage others to do research and become aware of their own mental states. Share your experiences and ask questions about theirs; you might be surprised and see someone change their perspective!

Let’s talk about Depression.

What is depression?

​Depression can be described as a common mental illness characterized by sadness and lost of interest in activities that were once enjoyed. This is also paired with an inability to carry out daily activities for 14 days or longer.

Depression has risen dramatically over the past 15 years. According to the latest estimates from WHO, more than 300 million people are now living with depression. The sigma surrounding depression is the main cause for why people do not seek help, even in high income countries.

So lets talk about depression.

​Let’s talk about the risk factors associated with depression. Let’s have the conversation when we see signs that someone we know may be suffering from depression. 

Do you think you or someone you know have depression?
If you are experiencing symptoms, there are steps you can take to get better:

• Have the conversation
• Seek professional help. If you don’t know where to start, ask your primary care physician.
• If you feel suicidal, contact someone for help immediately. The National Suicide Prevention Lifeline (1-800-273-8255) is free and available 24/7.
• Try to keep up with activities you used to enjoy when you were well.
• Stay connected. Keep in contact with family and friends.
• Exercise regularly, even if it’s just a short walk.
• Stick to regular eating and sleeping habits.
• Accept that you might have depression and adjust your expectations. You may not be able to accomplish as much as you used to.
• Avoid or restrict alcohol intake and refrain from using illicit drugs as they can worsen depression.

Depression is challenging, and unfortunately, there’s no changing that. But it can be made easier with treatment from a mental health professional and proper coping mechanisms. Many people who engage in treatment do get better.

​Together, we can share and spread this message to the millions of people affected by this condition. Together, let’s talk about depression.

​Anxiety is something that everyone experiences. Usually anxiety is triggered by stressful life-events or the instinctive response to intense stimuli. Some even have consistent or severe anxiety that is more difficult to manage, such as an anxiety disorder or the result of post-traumatic stress. No matter the cause of anxiety, it is important to learn how to cope with it and manage it when it occurs. In order to do this, it is helpful to learn what triggers your anxiety. Being conscious of your triggers is a part of self-awareness, which is necessary for self-regulation. Many people’s first response when feeling anxiety is to try and do the opposite, by distracting themselves and consciously avoiding the awareness of anxiety. Doing so, however, can be more detrimental. Research shows that attempting to reduce one’s awareness of anxiety can cause the physical reactions of it to go unnoticed, which in many cases can lead to an anxiety or panic attack. 

​At first, becoming self-aware can be frightening and even increase anxiety. The longer one stays aware of their anxiety though, eventually your mind and body will naturally adapt, making it easier to manage. Reducing self-awareness also reduces your minds instinct to react, resilience, and defense mechanisms to shock. When one reflects on their triggers of anxiety, their self-awareness can increase, thus teaching your body and mind to better manage it when it occurs. 

This worksheet for “Identifying Triggers for Anxiety” is simple and direct.  It can be used for people of all ages and personalities, and overall promotes self-awareness to anxiety experiences. Identifying the common triggers to anxiety teaches your mind to rationalize the experience when it occurs. As an example, imagine someone who’s anxiety is often triggered by social situations. If this person was at a conference of some sort with many strangers and forced interaction, their anxiety can increase. When the person stays self-aware, they can predict that anxiety might occur, thus serving as a preventive measure. Even if doing so failed to prevent them from experiencing anxiety, this person would be better prepared to cope with it before it becomes unmanageable. Some common coping mechanisms for anxiety include:

• Healthy diet and sleeping habits
• Daily exercise
• Taking breaks
• Counting to 10 slowly
• Deep breathing (deep inhales, long exhales)
• Cold showers or splashing cold water on face
• Mindfulness
• Talking to someone
• Regular counseling

As a result, the more a person becomes aware of their anxiety triggers, the experiences eventually become easier to prevent and manage consistently. If you are concerned your anxiety is severe, contact a doctor or psychologist for a mental health evaluation. Medical professionals can help suggest treatments and teach coping mechanisms specific to your experience of anxiety.