Nurturing Mental Wellness
Mental wellness is a vital component of one’s overall well-being. In a world that emphasizes physical health, mental wellness is often overlooked and misunderstood. Research supports that mental wellness is equally important to physical health in leading a fulfilling and joyful life. So, what exactly is mental wellness and what does it mean to be mentally healthy? Mental wellness extends beyond the absence of diagnosable psychiatric disease. It seeks to reduce stigma, establish parity between mental and physical health, and identify and emphasize its value in the human experience. According to the Canadian Mental Health Association, mental wellness presents differently from one person to the next, however; six common factors are evident across different descriptions, populations, and definitions across Canada and around the world. These include:
1. A sense of purpose
2. Strong relationships
3. Feeling connected to others
4. Possessing a positive sense of self
5. Effective coping strategies for stress
6. Experiencing joy
Key Components of Mental Wellness
1. Emotional Stability: Feeling a sense of control over one’s emotions and freedom to express them healthily. It’s about understanding and managing feelings effectively.
2. Resilience: The ability to recover from adversity, trauma, or stress. Mentally well individuals can effectively handle setbacks, and challenges, and find ways to adapt and grow.
3. Self-Awareness: Being aware of one’s strengths, weaknesses, values, and beliefs, is crucial for mental wellness. Possessing self-awareness allows individuals to operate in alignment with their authentic selves.
4. Healthy Relationships: The quality of one’s relationships plays a significant role in mental wellness. Engaging in positive relationships and maintaining boundaries fosters a sense of belonging and support.
5. Purpose and Meaning: Having a sense of purpose and meaning in life contributes to mental wellness. It provides motivation, direction, and reason to push through challenging times.
6. Self-Care: Incorporating activities such as exercise, meditation, sleep, nutrition, and relaxation techniques can have a profound impact on mental wellness.
Mental Wellness Over Time
Achieving optimal mental wellness is not a fixed state, as it can change over time and is dependent on many factors. For example, when the demands of life exceed an individual’s resources and ability to cope, their mental health could be impacted, reducing their wellness could be affected. For example, dealing with an ailing family member, working long hours, or experiencing financial hardship, may all contribute to a decline in mental wellness.
Mental Wellness vs Mental Health
While mental wellness and mental health appear to be interchangeable terms, there are some distinct features of similar terms. Mental health relates mostly to our brain’s health, mental functioning and emotional stability. On the other hand, mental wellness is a broader term encompassing all aspects of an individual’s overall positive functioning. Mental wellness is an active process that helps us to build resilience, grow, and flourish. Mental wellness is not only “mental” but has several dimensions including:
1. Thinking = mental dimension
2. Feeling = emotional dimension
3. Connecting = social dimension
4. Functioning = psychological dimension
Mental wellness is not a continuum from mental illness to wellness. Both mental illness and wellness are not mutually exclusive and can coexist within an individual. Achieving a positive state of mental wellness can have a positive and mitigating impact on one’s mental health.
Strategies to Improve Mental Wellness
1. Practise Mindfulness: Being present in the moment without judgement. This includes techniques like meditation, deep breathing, and yoga to reduce stress and promote mental and emotional clarity.
2. Establish a Support System: Cultivate relationships with family, friends, or support groups. Building a network of people who understand and care about you can have an invaluable impact on one’s ability to cope during difficult times.
3. Set Boundaries: Practice saying no to things you don’t want to do or compromise your energy or mental health. Setting healthy boundaries can have a profound impact on an individual’s well-being.
4. Seek Help: Talk to a therapist, counsellor, or trusted friend. Recognize that reaching out is a sign of strength, not weakness. There is no shame in asking for help.
5. Engage in Activities You Enjoy: Doing things you love boosts mood and overall well- being. Whether it’s hobbies, sports, or creative pursuits, make time for activities that bring you joy.
6. Improve sleep quality: There are immense mental health benefits from getting consistent and quality sleep. Set a sleep routine and stick to it, and even treat yourself to a hot bath before bedtime to induce relaxation.
7. Start a gratitude journal: Mental wellness increases when we take inventory of the positive aspects of our lives. Keep a journal and put down in words all that you are grateful for.
8. Listen to music: Music soothes our minds and awakens our souls. Make it a priority to make music part of your daily life. Mental wellness is a multifaceted aspect of overall health that to maximize, requires great attention and care.
By understanding what it encompasses and implementing strategies to promote and improve it, individuals can enhance their quality of life and build resilience in the face of life’s challenges. Finally, prioritizing mental wellness is not selfish; it’s an essential investment in living a fulfilling, balanced, and joyful life.
References
Wren-Lewis, S., & Alexandrova, A. (2021). Mental health without well-being. In The Journal of Medicine and Philosophy: A Forum for Bioethics and Philosophy of Medicine. (46) 684-703. US: Oxford University Press.
Centers for Disease Control and Prevention. (2024, April 16). About Mental Health. https://www.cdc.gov/mentalhealth/learn/index.htm#:~:text=Mental%20health%20includes %20our%20emotional,others%2C%20and%20make%20healthy%20choices.&text=Mental %20health%20is%20important%20at,childhood%20and%20adolescence%20through %20adulthood
Global Wellness Institute. (n.d.). What is Mental Wellness? https://globalwellnessinstitute.org/what-is-wellness/mental-wellness/#