“Health not only refers to the absence of illness, but also includes a complete state that encompasses physical, psychological, and social adaptation.” With the development of society and increasing life pressures, we should pay more attention to our mental health. Today, let’s delve into some knowledge related to mental health.
What is mental health?
Mental health is a good and continuous mental state and process. It is characterized by individuals having vitality, positive inner experiences, good social adaptation, the ability to effectively unleash personal physical and mental potential, and positive social functions as members of society.
Indications of common mental issues
1. Feeling anxious and stressed;
2. Feeling unable to cope;
3. Feeling overwhelmed with tasks;
4. Feeling easily irritated or complaining due to pressure from others;
5. Excessive worry due to responsibilities;
6. Feeling lonely or isolated;
7. Feeling tired;
8. Worries about the future;
9. Difficulty relaxing or experiencing sleep problems;
10. Headaches;
11. Difficulty concentrating;
12. Viewing a situation as extremely negative and feeling lost.
Ten standards for mental health
① Having a moderate sense of security;
② Having a full understanding of oneself and being able to make appropriate evaluations of one’s abilities;
③ Life dreams and goals are realistic;
④ Maintaining good contact with the real environment;
⑤ Maintaining the integrity and harmony of one’s personality;
⑥ Having a certain capacity for learning;
⑦ Maintaining good interpersonal relationships;
⑧ Being able to express and control one’s emotions reasonably;
⑨ While meeting the requirements of the group, better exhibiting one’s individual personality;
⑩ Under the premise of social norms, meeting one’s basic needs appropriately.
How to differentiate between “psychological normalcy” and “psychological abnormality”
Based on three main aspects:
① Whether the subjective and objective worlds are unified.
Psychology reflects objective reality, and if the subjective world and the objective world are not unified, reactions without factual basis may often occur.
For example, hallucinations, auditory hallucinations, delusions, etc., are common in schizophrenia.
② Whether cognition, emotions, and behavior are coordinated.
Discrepancies mainly manifest as inner emotions incongruent with the environment, displaying reactions different from the norm.
For instance, a person experiencing a pleasant event but displaying extreme sadness or feeling great joy when faced with a painful event.
③ Whether one’s personality is stable.
Everyone has unique psychological characteristics, and once formed, personalities tend to be relatively stable. If a person’s personality undergoes changes without clear external reasons, it is highly likely an abnormal psychological state is present.
For example, a typically frugal person lavishly spending money without reason, or an outgoing individual suddenly becoming quiet and reserved.
Factors influencing mental health
01
Biological factors
This includes genetic factors, viral infections and physical illnesses, brain injuries, and other factors.
02
Social factors
No one’s life is entirely smooth-sailing. While in college, we may experience setbacks like failing exams or losing competitions. When these negative events exceed our usual coping abilities, they can have negative impacts on our mental health.
As we continuously grow, the environment we live in also changes. When we first enter college, we may struggle to adapt to dormitory life or dislike the new learning models that differ from high school.
03
Psychological factors
During negative emotional states, one’s self-awareness and evaluation may decrease. Additionally, feelings of tension, fear, and irritability can hinder problem-solving abilities and lead to recurring difficulties in resolving issues.
Undervaluing oneself can result in loss of confidence and failure to excel in tasks one is capable of doing well.
Being sensitive and suspicious can reduce personal resilience, leading to a continuous state of tension and anxiety, ultimately resulting in psychological breakdowns and loss of self-confidence.
Avoiding social interactions for fear of embarrassment in public places, strong concerns about rejection, disliking, or the fear of others discovering one’s nervousness or vulnerabilities can make it difficult to trust others and establish close relationships.
Self-regulation techniques for mental well-being
1. Reading
As the ancients said, “a man of wisdom has beauties of the mind.” When faced with troubles, sorrows, or unpleasant events, it’s essential to learn to free oneself. Reading a preferred book or magazine can distract the mind, change the mindset, calm emotions, and reduce mental distress.
2. Listening to music
Music therapy is an effective method for treating psychological disorders. When feeling down or melancholic, listening to music not only offers aesthetic pleasure but also nurtures the mind, stirs up enthusiasm, stimulates the brain, and provides one with the strength and courage to face life.
3. Venting
There’s a saying, “a problem shared is a problem halved.” When feeling disheartened or faced with setbacks, the support and help of friends are essential. During such times, stepping outside and confiding in a trusted friend can relieve inner distress. With kind advice and warm comfort, mental anguish can dissipate.
4. Exercise
Engaging in physical activities is a great stress-relieving technique. Whether it’s intense running, swimming, or competitive sports, while the muscles are tense, the nerves are relaxed. After sweating profusely, one truly experiences relaxation.
5. Meditation
Regular meditation can help one achieve a state of transcending the self, serving as an excellent relaxation method. With just five minutes, one can temporarily forget about work and worries, entering a new mental state. Find a quiet place, assume a comfortable posture, and focus on one’s breathing.
7. Self-care
Write down or draw three things that occurred during the day that brought you peace or joy, no matter how small. You can stick them on post-it notes and place them in prominent locations like your bedside or computer. When feeling disheartened, look at these reminders.
8. Seek help from professionals
For those feeling emotionally distressed, seeking a reliable psychologist for counseling can provide a source of relief. Just like a doctor treating an illness, a psychologist can help one step by step out of distress.
Source: Jingyuan Heart Words
