4 Science-based Habits that Can Protect Your Mental Health
As early as the 1950’s, the World Health Organization (WHO) expressed its vision for No Health Without Mental Health.
In fact, this idea was first put forth by the first Director-General of WHO, Dr. Brock Chisholm, a psychiatrist who strongly believed that there could be no true physical health without mental health. It was WHO’s firm statement of commitment to raise the importance of mental health to that of physical health. To create an understanding that mental health is foundational to wellbeing in people’s lives.
Focusing on women, a recent article in one of the major medical journals, the Lancet, called for a similar equality in pregnant women. The article, entitled “No Health Without Perinatal Mental Health,” called for equality in mental and physical healthcare among pregnant women, citing the UK’s abominable lack of mental health and specialty psychiatric services for pregnant women.
Mental Health=Physical Health?
Half a century later, we’re not that much farther ahead. Mental health is simply not on par with physical health. People, governments, and health systems do not think of them as equal threats to health. When we think about “health” we tend to think about diet and exercise and freedom from illness and disease. We don’t think about emotional health to the same degree.
So – we protect our physical health. We eat (reasonably) well. We walk at lunch (sometimes). We get our annual flu vaccination. We go for our annual physical check-up (maybe).
But we may not think about protecting our mental health.
Protecting Our Mental Health
Many people don’t realize that it’s even possible to protect their mental health, and therein lies the danger. Many are caught in the “myth” that they are “doomed” if:
- A family member has a mental health problem
- They’ve experienced a bout of depression in the past themselves
- They’re going through hard times
Some people simply believe that it’s fate, and there is little that can be done.
Busting Myths: Doom and Gloom
It’s not simply fate. Even if you have risk factors for depression and anxiety, such as someone in your family has been diagnosed with a mental health problem, or you are facing a very stressful situation in your life, you are not “doomed.”
You can take steps to protect your mental health. There are actions you can take and habits you can build into your life that can act as a buffer, so that when hard times come you are able to manage and cope.
Rewriting Myths: Science-based Habits that Count for Mental Health
Composer Gustav Mahler. Psychiatrist Carl Jung. Author John Milton. Composer Richard Strauss. Novelist Victor Hugo.
What did these famous individuals have in common? They walked for long periods. They meditated and journaled. They visited friends in the evening.
They had routines and patterns in their lives that allowed them to be the best they could be: the most creative, the most inspired, the most purposeful.
In fact, Carl Jung had a summerhouse over looking Lake Zurich in Switzerland, which he called Bollingen Tower. I love his reflection, “At Bollingen I am in the midst of my true life, I am most deeply myself.” He had found a place of repose where he could be alone to write and live a simple existence.
These individuals were right. Research on mental wellbeing tells us that there are 4 key habits to preserving our mental wellbeing. The big four are:
- Exercising for 30-minutes, 3 times a week (and even standing more) reduces depression and anxiety and increases self-esteem
- Eating a healthy diet, like the Mediterranean diet, reduces the risk of depression
- Spending regular time with emotionally supportive friends reduces the risk of depression
- Sleeping for 7 or more hours/night decreases stress and the risk of depression
There is no “magic bullet.” The same four habits that are important for physical health are also critical for mental health. Investing in these habits is time well spent – for body and mind.
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Kingston, D. (2016). 4 Science-based Habits that Can Protect Your Mental Health. Psych Central. Retrieved on January 16, 2018, from https://blogs.psychcentral.com/womens-mental-health/2016/01/4-science-based-habits-that-can-protect-your-mental-health/