Defining and Pursuing Mental Wellness

So, what does mental wellness look like? Like physical health, mental health should be a spectrum. On one end, you have significant distress, dysfunction, and illness. On the other end, you have emotional stability, interpersonal connections, and resilience. Most people fall somewhere in the middle.

Mental wellness does not mean you never experience stress, anxiety, or negative emotions. It means you have the tools and resources to manage those experiences. You bounce back when things get tough.

There are strategies to support mental wellness. Like exercise and nutrition support physical health, self-care and relationships contribute to mental health. Individuals who practice mindfulness show less stress and greater well-being during challenges than those who do not (Keng, Smoski, & Robins, 2011).

Creating a Vision for Mental Wellness

One of the biggest challenges in mental health is that we lack a vision of what wellness looks like. We need to go beyond the “absence of illness” and start aiming for positive outcomes. You cannot wait to focus on your cardiac health when you are having a heart attack. We should not wait for a mental health crisis to take care of our minds.

Here are a few components of what mental wellness might look like

1.      Emotional Resilience: The ability to bounce back from stress, disappointment, and hardship. Life is not always easy, but resilient people know how to adapt and recover. They see setbacks as temporary and believe in their ability to overcome them.

2.      Positive Relationships: Mental wellness is linked to our social connections. People who maintain relationships with family, friends, and community experience improved emotional stability. Social connections are necessary for mental and physical health (Holt-Lunstad et al., 2015).

3.      Purpose and Meaning: People with purpose are more likely to experience psychological well-being. This does not have to be grand—meaning can come from your work, family, hobbies, or faith. Individuals with a sense of purpose also reported more happiness and satisfaction (Steger, Frazier, Oishi, & Kaler, 2006).

4.      Balanced Thinking Patterns: Healthy mental health involves balanced thinking. This does not mean you never have negative thoughts. It means you can manage them without letting them take over. Identifying cognitive distortions and challenging negative thoughts keeps thinking patterns realistic and balanced.

The Role of Prevention in Mental Wellness

If we shift our focus from illness to wellness, prevention becomes a key strategy. You go to the gym to maintain your physical health. There are also daily practices that can support mental wellness. These preventative strategies can be simple and accessible:

1.      Mindfulness and Meditation: Regular mindfulness practice reduces stress, improves focus, and boosts resilience. Mindfulness meditation also reduces anxiety, depression, and stress (Goyal et al., 2014).

2.      Physical Activity: Exercise is not only good for your body but also for your mind. Physical activity reduces depression and anxiety while improving mood and cognitive function. Even small amounts of physical activity can make a difference (Schuch et al., 2018).

3.      Sleep Hygiene: Good sleep is foundational for mental wellness. Sleep deprivation can lead to irritability, emotional instability, and cognitive difficulties. People who practice good sleep hygiene report better emotional regulation (Lallukka et al., 2020).

A Holistic Approach to Mental Health

The time has come to shift the conversation around mental health. Instead of focusing on illness, let us embrace a holistic view of wellness. We should aim to nurture resilience, foster positive relationships, and pursue meaningful lives. Let us make mental health an ongoing pursuit.

Mental wellness is possible for everyone. It is not about achieving perfection or eliminating hardship. It is about facing life’s challenges with confidence.

References

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237.

Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041-1056.

Lallukka, T., Sivertsen, B., Kronholm, E., Bin, Y. S., Overland, S., Glozier, N., & Kivimäki, M. (2020). Sleep and mental health disorders: A systematic review and meta-analysis. Sleep Medicine, 75, 72-82.

Masten, A. S. (2001). Ordinary magic: Resilience processes in development. American Psychologist, 56(3), 227-238.

Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., & Stubbs, B. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.

Steger, M. F., Frazier, P., Oishi, S., & Kaler, M. (2006). The meaning in life questionnaire: Assessing the presence of and search for meaning in life. Journal of Counseling Psychology, 53(1), 80-93.