Am I Mentally Healthy?
Mental Health is integral to our general well-being. One may not be mentally well even if not diagnosed with any mental illness such as depression, anxiety or schizophrenia. The World Health Organization (WHO) defines Health as “a state of complete physical, mental and social well-being”. Being disease-free doesn’t necessarily mean one is healthy. We also need to achieve mental and emotional peace as well as enjoy being well. Happiness is all about feeling joyful, immersing oneself into surrounding world, enjoying self-realisation, and feeling accomplished while achieving goals. Mental health means being able to self-reflect, accept one’s own and others’ limitations, embrace challenges in life and work, treat oneself kindly, engage in society, and enjoy life.
Q2. I sometimes feel distressed and have mood swings. How do I know if these are normal emotions or signs of mental health problems?
You don’t necessarily have mental problems if you feel distressed or have emotional fluctuations from time to time. Under most circumstances, they are mere stress responses that prepare our bodies to fight or flee for survival. Emotional reactions can also be part of our self-protective mechanism: when depressed, we tend to “shut down” and “withdraw” to avoid interactions with others. These self-regulations give us a quiet space to reflect on our inner world and avoid further harm. Emotional outbursts could be a proper way to express one’s emotions, delineate boundaries, and set distance with others. This can help prevent excessive emotional repression and even greater harm. However, if the “withdrawal” persists for too long; or if the emotional fluctuations are too intense and frequent; or lead to severe outbursts that affect health; harm relationships with others; or prompt concerns from family and friends, it might be time to pay closer attention.
Q3. How can I take care of my mental health while under pressure from day-to-day life?
It is important to stay physically fit and manage stress. A balanced diet, adequate sleep and regular exercise, including aerobic activities like swimming, running, cycling, yoga and tai chi, are all beneficial for physical health. It helps manage stress by practising mindfulness, cultivating diverse interest, engaging in different social activities, widening social circles, sharing life experiences with others, and exploring the meaning of life.
Q4. How can I maintain mental health in school-age children and adolescents?
School-age children are more prone to emotional disturbance while under pressures from school and exams. Emotional health issues among children and adolescents have gained widespread attention in recent years. For young children and elementary students, their language skills and self-regulation abilities are still in development stage. They may not be able to express themselves when they feel upset. Teachers and parents may guide them and observe their daily lives, behaviors, and play. Instead of direct confrontation when children throw tantrums, try to let them release emotions, calm down and thereby reduce harm by isolation. Young children should also be encouraged to express their feelings as verbally as possible to help relieve emotions.
For secondary school students, juggling busy schedules and choices about further education or employment may trigger anxieties and affect physical health. They are advised to seek help from teachers, social workers, and counselling organisations when in need. They can take part in different activities to explore their potentials and manage stress.
Q5. Adults often face greater pressures. How can they maintain mental health?
Working people face all types of workplace stress, such as overtime and excessive workloads. In some companies, the “push to the limit” culture may lead burnout and extreme fatigue, causing sleeping and eating problems. When encountering these situations, you need to achieve a work-life balance. Try to discuss with supervisors and colleagues on how to improve efficiency, so that you can leave work on time when feasible.
Retirement is the beginning of the second half of life. After spending most of one’s life studying and working, it can be challenging to face a myriad of changes, let go of past responsibilities and be deprived of previous routines and purposes. Also physical ailments may begin to surface after years of buildup. However, retirement also presents a rare opportunity for one to focus on health and reconnect with long-lost friends. Try to participate in social activities and exercise regularly. We can still all contribute to society and lead a healthy, fulfilling life.
Q6. I want to know more about my mental state. How can I evaluate my mental health?
Many evaluation tools are available to help you understand your mental health status, such as the "General Health Questionnaire" (GHQ-12). Designed by psychologists in the 1970s and widely used ever since, GHQ-12 is internationally recognised for its reliability across diverse populations. This self-assessment tool can help identify potential psychological issues, but is not intended for detailed diagnoses. Focusing on recent mental health-related conditions, such as anxiety, depression, and stress, it contains 12 questions that compare one’s recent experiences with the usual state. Scores range from 0 to 36 and the higher the score, the greater the psychological distress. A score of 13 or above indicates the need for further attention or professional evaluation.
Q7. How do I know when I should consider assistance from medical professionals?
Life is often rife with challenges and difficulties. As we work hard to make a living and care for our family and friends, it’s normal to feel overwhelmed at times. No matter how much you have achieved, you just don’t feel satisfied at all. If you are too exhausted to fight alone and bear it no more, don’t hesitate to consult professionals like social workers, counselling organisations, doctors, nurses, etc. for assistance.
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