we all want to be mentally healthy, no matter who we are or where we are in life. We all want to be happy. We all want to know where we're going and how to control what's going on. We find ourselves comparing ourselves to others. We find ourselves analyzing our shortcomings. We are focused on results. We must learn to just be ourselves. Mental health is not based on whether or not you are always happy, always productive all the time. Having some negative thoughts and feelings are natural and part of being human. Instead, being mentally healthy is about healthy skills and strategies that you develop during difficult times. It's not about who is strong and who is weak. According to us (National Alliance on the Mentally Ill),((National Alliance on Mental Illness: Mental Health by the Numbers)) 1 in 5 American adults suffer from mental illness each year. This means that when you are struggling, you are not alone. But many of us feel not seen and do not take the tools at hand to use in those times. If you are mentally healthy, you are more adaptable to circumstances, find the good in difficult times, learn to lean on others or ask for help when needed, accept yourself, have realistic views, be resilient, and be ready for anything. You live a balanced life by knowing what comes first. Your self-esteem is high, you will be able to communicate with your needs, you know what your worth and you stand for what you value and believe in yourself with more meaning and purpose. What it also means to be psychologically healthy, that you have a crisis plan when you are not yourself. This means you know when you're falling apart, who to turn to, how to cope and so on. No one is 100% mentally healthy all the time and perfect. If you think otherwise, you're only getting someone's cut or simply that someone wants to see you. We stigmatize mental health issues in society and we use images to overlay false information about what is going on to avoid vulnerability. However, the less shame a person has, the more likely they are to help you. Don't be afraid to be open about your feelings. It could be someone you trust: a friend, a family member, a mental health professional. You can handle anything that uses healthy coping skills. It could be your interests, hobbies, magazines, taking out on someone. You don't let emotions stay in bottles so they don't explode. You are looking for laxative over-the-counter so that you can cope. The symptoms of poor mental health are catastrophizing in many ways. The Psychological Center lists 15 common cognitive biases as follows: ((Psychological Center: 15 Common Cognitive Distortions))
- Filtration
- Polarized thinking (or black and white thinking)
- Overgeneralization
- Quickly conclusions
- Catastrophizing
- Personalization
- Delusion Control
- Fallacy of Justice
- Blame
- Shoulds
- Emotional reasoning
- Fallacy of change
- Global labeling
- Always be right
- Heaven's fallacy reward
For example, jumping to conclusions could mean thinking you know the outcome before it happens or not having all the facts. Likewise, catastrophizing thinks of the worst-case scenario and only think about them happening to you. What they all have in common is there is a level of thought distortion that can be assessed and adjusted to make you more mentally healthy. As a rule, you can underestimate the good in front of you and the tools you have. You have a distorted idea of how things will turn out. Thoughts have power. But you can take control today. For a deeper look at these perversions with descriptions, check out the Psychology Centerpiece. So, how to be mentally healthy? There are 8 simple ways to be mentally healthy. How to stay mentally healthy is to use the right tools and like the ancient Greek aphorism, “Know thyself”.
1. Cognitive Behavioral Therapy
How to be mentally healthy starts with cognitive behavioral therapy or, for example, write down your thoughts to evaluate if there are any useless versus useful. There is a simple tool called Carol Vivyan's Thoughts of the Registration Sheet that you can download. here. With this plate sheet you describe the situation, what happened, evaluate your emotions, attention, physical sensations, write down useless thoughts/images, then list alternative or realistic thoughts for a more balanced point of view and your decisions. Eventually, you will reevaluate your emotions. Such a tool is effective because you will stop and analyze the thought, and not reflect on it, which does so much for us. It stops us from catastrophizing and thinking only as a last resort.
2. Mental Health Plan
Another tool called Mental Health Care Plan comes from Aid Therapy and can be downloaded here. In this table, you can identify triggers and warning signs for declining mental health. Self care and the strategies listed below will help you come up with a plan when you're feeling down. It will also ask you to rate if you should seek professional help for this fight. This is a good tool to put into practice because it helps you take control of your mental health coping strategies. When you have a plan in place, you are more likely to act to help your mental state. It is also something that can be shared with a psychotherapist for a self-advocate and seek help. You can update it at any time and see your growth.
3. Screen for mental health issue
Free Screening Tools for Mental Health Issue from Anxiety and Depression Association of America can be found here. On this site, you can check your condition for "anxiety disorders, depression, obsessive-compulsive disorder, post-traumatic stress disorder, or phobias." You can easily download it and share the results with whoever you like. Nothing is saved or saved to a file on the site. The association does not offer direct services to help with mental health issues such as psychiatry and psychotherapy, but it does offer resources to help you. Psychology Assessment Online is another way for mental health problems with some resources to help them for free.
4. There is such an application
You can use Mindwise app lists that can help you manage your mental health. Download the app and give it a try! In some applications, applications to “reduce stress, manage mood disorder or improve mood”. There are many tools on the internet to help calm you down when you're worried. The answers are literally at your fingertips. All you have to do is search the internet if you can't find what you want. Type in a search engine for meditation and many will come. This is a great way to remind yourself that you have the power or control to help you. Come up with a daily routine where you put this into practice.
5. Find a therapist
You can use psychology today for free to find a live therapist tool here. If you don't want to live as a therapist, site betterhelp is another tool for getting matched with a psychotherapist, but it's online. Signing up for therapy does not mean that you are weak or unable to cope with your problems. This means that you are safe enough in yourself to ask for help when you need it. Professional help does not mean that you are necessarily mentally ill. Sometimes we all feel the need for someone to help us navigate our lives. It is very useful to turn to a professional in times of crisis, but also in times of stability. This is because when you navigate life with a mentor, you may recognize flaws in your thinking. There are many benefits from this. All you have to do is reach out.
6. Stop the stigma
In oneself and in society, there is a certain stigma regarding mental health problems. If you are suffering, about what it will relieve those suffering. Most of us are afraid of judging other people. But by owning your history and your mental health journey, you can eradicate this fear. Rather than hiding one's life story or struggles, one sees one's own strength through it all. Instead of being a victim, you become someone who knows what you're worth, scars and all. Then you will prosper. If someone cannot accept their life path, it is their loss, not yours. Once you get into that mentality, you can free yourself from having to control other people's reactions to you. When you stop being stigmatized, you make it good for others to speak your truth. When you consent to that, you will learn to accept yourself. This is how you win your mental health history. The story we tell ourselves is powerful. It doesn't mean that you define yourself for the fight, but it means that you don't hide from it. Becoming mentally healthy isn't about maintaining appearances. It's about you and knowing you don't have a lonely life.
7. Live to give
The giver receives. When you get the right help and a level of trust, you can easily help others. People need to know that they are worth it. At every level of human mental health, there are still some doubts. When you give to another person—whether it be friendship, volunteer work, mentorship or more—you show that you appreciate that person. She also makes you feel good! One thing you should watch out for though is codependency, or depending on someone else's well being to spark your own. You cannot help others if you are not too drowning. You need to get on solid ground before you can be a healthy option for people to look at. When you give to others, you express an interest in human interaction, social benefits, and general humanity that lifts your gaze to the side, feeling more purposeful. When you have a goal, you can achieve much more. You only have to give your time and attention to someone else that maybe you were just like. Someone needs help. When you get the tools to be mentally healthy, pass it on. This way you can do something good while rising to your potential as well. Use your pain for a purpose. It doesn't have to be right now, right now, or even in the near future. Use it to lift you to higher inspiration, want to lead others someday.
8. Accept imperfect process
When you accept that the process is not perfect, you are more likely to forgive your shortcomings and find meaning in the struggle. You will ultimately decide your reactions, your attitude, your mentality. No amount of therapy or tools can make you choose who you want to be. They can only guide you towards it. It's up to you to decide what. You can handle things in life when you know who you want to be. Having goals, plans, priorities in places is just as important as learning about emotional regulation. Emotional regulation will help you when you start to deal with the cognitive distortions that we all suffer from. You will still experience negative emotions from time to time, and it is a lifelong process to learn how to deal with them. Sometimes circumstances can get out of hand, but if we have the resources, support systems, professional help to turn to, adaptability, healthy relationships and goals, we can start to regain a sense of optimism even when it does. It's okay to have flaws. It's okay to fall apart. It's good to be honest with yourself and others. The important thing is that you don't stop there. You keep walking. You will rise. You chose not to let that stop you. What you do is up to you, but there are tools out there to help shape your destiny.
Final Thoughts
Being mentally healthy doesn't mean you have all the answers. This means that you know who you are and what you want from life. We all experience enmity. But your answer is up to you no matter what tools you can use. You can grow when you are qualified to help. So don't be afraid to ask her. Reach out when you feel like you need it and check in with others even when things are going well. This habit will allow you to better understand yourself and develop in several directions. In general, being mentally healthy doesn't mean you won't have problems. We all have mental health needs, and these are things that can be ignored or supported. As you develop a strong mental attitude, don't forget others along the way that helped you along the way. "Pay it forward." Return. Start all over again, as many times as needed. And most importantly, don't be afraid. Good luck. If you or someone you know is in an emergency, call National Suicide Prevention at 800-273-talk (8255) or call 911 immediately.
More on mental health
- How to Manage Your Emotions Effectively
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