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FAQs:

What is Mental Wellness?

Mental wellness is an internal resource that helps us think, feel, connect, and function; it is an active process that helps us to build resilience, grow, and flourish.

This definition characterizes mental wellness as a dynamic, renewable, and positive resource, and as an active process that requires initiative and conscious action. It recognizes mental wellness as an internal experience that encompasses multiple dimensions:

1. Mental: How we think; how we process, understand, and use information.

2. Emotional: How we feel; how we manage and express our emotions.

3. Social: How we connect; our relationships with others.

4. Psychological: How we act or function, or how we “put the pieces together;” taking external inputs along with our internal capacity and then making decisions or doing things.

Our new definition of mental wellness distills the concepts included in many existing definitions, notably from the World Health Organization (WHO) and the U.S. Surgeon General, to align with current practices and understanding. Key concepts included in those definitions are: feeling good, being resilient and functional, enjoying positive relationships, contributing to society or community, realizing potential, and having a sense of fulfillment or coherence. 

Mental wellness is sometimes associated with the concept of psychological well-being, which includes self-acceptance, growth, purpose, autonomy, environmental mastery, and positive relationships. Mental wellness has been described as a process, a resource, a state of being, or a balance point between resources and challenges. Our definition builds upon well-established (but not widely known) theories from psychology and academic literature, and it frames them in a language that is more understandable to consumers, businesspeople, and policymakers.

How Are Mental Health, Mental Wellness, And Mental Wellbeing Different?

While these three terms are often used interchangeably, there are important differences in what they mean.

1. Mental Health affects everyone – from childhood through adulthood – and impacts a person's psychological, emotional, and social well-being. When mental health suffers, it can result in mental illness -- diagnosable conditions that negatively affect how a person thinks, feels, and behaves3. While the definition of what is and isn't an official mental illness can sometimes be controversial, most mental illnesses are found in people across the globe. This indicates that mental illness is an actual biological condition instead of behavior that goes against societal expectations and cultural norms. 

2. Not everyone struggles with mental illness, but we all have mental ups and downs. Unlike mental health, mental wellness refers to how well we can respond to positive and negative emotions and handle the stress that occurs in our daily lives. People with mental illness can often achieve better mental wellness, for example, by learning new skills from talk therapy or by responding well to medication. And while stressors and problems may affect a person's mood, it doesn't necessarily impair mental wellness, which has to do with how a person deals with their emotions, thoughts, and actions over the long term, through good times and bad.

3. Mental well-being refers to general feelings and attitudes that you feel about yourself and your life. A person with good mental well-being has a satisfying life, and a strong sense of purpose, and displays generally positive emotions – despite the inevitable challenges of life.

What is the Importance of Mental Wellness?

Mentally well people are positive, self-assured, and happy. They are in control of their thoughts, emotions, and behavior. This enables them to handle challenges, build strong relationships, and enjoy life.

Achieving good mental health will enable you to:

- Realize your own abilities,

- Cope with the stress and challenges of life,

- Engage in productive work,

- Contribute to your community.

Sustaining mental health requires time and effort. The more you invest in your mental health, the stronger it will become.

What is Emotional Wellness?

Emotional wellness, which is also known as emotional health or emotional well-being, is a person's ability to handle emotions and the varied experiences they encounter in life. The National Center For Emotional Wellness defines emotional wellness as "an awareness, understanding, and acceptance of our feelings, and our ability to manage effectively through challenges and change."

What are the Goals of Emotional Wellness?

1. Become more aware of your feelings and accept them as valid indicators of what you are experiencing

2. Develop the ability to experience and appropriately express a wide range of emotions such as humor, joy, fear, anger, frustration, appreciation, sadness, etc.

3. Develop assertiveness and confrontation skills

4. Develop positive feelings about yourself by instituting healthy self-esteem and self-concept

5. Develop the skills to handle stress, irritations, crises, etc.

6. Explore and clarify your own sexual identity

7. Develop, establish, and maintain intimate and loving relationships

What are the Signs a Person is Experiencing Difficulties with their Emotional Well-being?

Signs that people are experiencing difficulties may include:

- persistent feelings of sadness or hopelessness

- feeling irritable, tearful, or angry

- withdrawing socially

- loss of interest in activities that are usually enjoyable

- changes to eating or sleeping patterns

- feeling restless or agitated

- fatigue or lack of energy

- difficulty concentrating

- neglecting self-care

- difficulties with work or studies, or carrying out everyday tasks

- mood swings

- thoughts of death or suicide

- self-harm

- substance misuse

5 Things That We Should Know about Mental Wellness

1. Mental wellness is more than just the absence of mental illness.

There is a tendency to think of mental wellness and mental illness as a simple continuum, with severe and chronic mental disorders on one end, happiness and flourishing on the other end, and varying degrees of resilience or coping with mental and emotional disturbances in the middle. This view does not accurately reflect the nuanced and dynamic relationship between mental illness and mental wellness. The complex relationship between mental illness and mental wellness is best understood by envisioning them sitting on two separate continuums.

2. Mental wellness is an active process of moving from languishing, to resilience, to flourishing.

Our mental wellness is not a static state of being. Mental wellness is a lifelong process and a proactive strategy to strengthen our mental, emotional, social, and psychological resources. On one level, mental wellness is about prevention; coping with life’s adversity; and being resilient when we face stress, worry, loneliness, anger, and sadness. On another level, mental wellness moves us toward a deeper, richer, and more meaningful human experience, which is often described as flourishing.

3. Mental wellness helps to shift the perspective away from stigma to shared humanity and shared responsibility.

Even though the mental health field has done a lot of work to mitigate the stigma surrounding mental illness, a sense of shame, denial, and secrecy continues to afflict people in communities and cultures around the world. Mental wellness can help shift our focus toward a more positive and empowering approach (how we can feel, think, connect, and function better), rather than just avoiding or coping with illness. Importantly, mental wellness emphasizes our capacity to build resilience; reduce suffering; find inner peace, joy, and fulfillment; seek purpose, meaning, and happiness; and connect to others. By acknowledging this as a universal condition and longing shared by all people, there is no need to feel shame or to feel that we are alone in this endeavor.

4. Mental wellness grows out of a grassroots, consumer-driven movement.

There is a huge global need to address mental illness and to help people in mental distress who are vulnerable to developing a full-blown mental disorder. The needs are vast, resources are scarce, and the “talk and pills” approach does not work for everyone. Meanwhile, people with poor mental wellness (“languishing”) desperately need non-clinical, non-pathologizing strategies and tools to cope. As discussed above, evidence shows that improving our mental wellness can even reduce our risk of developing mental illness. And yet, not enough attention is paid globally to mental illness prevention and mental wellness promotion and mental health has never been well-integrated into public health structures.

5. Mental wellness is multi-dimensional, holistic, and personal.

Mental wellness recognizes the integrated and holistic nature of our health and well-being. The state of our mind affects our body, and vice versa. Our mental wellness is also connected to our beliefs and values, to other people, to nature, and even to the realms of consciousness and spirituality. The approaches for improving our mental wellness are diverse and inclusive, and they are enriched by cultural, social, and religious traditions and contexts.

Factors that Impact Mental Wellness

When it comes to their own thoughts and emotions, people often casually use (and misuse) mental health terms. For example, someone might say they were "depressed" when they were having a bad day, or their "ADD" kicked in when they got bored in class. However, there's a difference between "feeling depressed" and having depression or feeling anxious versus having a generalized anxiety or panic disorder. 

Similarly, not everyone who is distracted suffers from attention deficit disorder (ADD). Depressed mood, anxiety, and ADD are clinical mental health disorders that must be diagnosed by a doctor. But even though you don't have a clinical condition, you may still have problems coping due to issues that impact your life situation, body, and mental outlook.

Mental wellness is a complex issue that is impacted by many factors. Some of these include::

1. Biological

Several biological factors impact mental wellness, including chemical imbalances, genetics, poor nutrition, inflammation, brain injuries, congenital disabilities, substance abuse, and others. Having a physical illness also impacts mental wellness.

2. Environmental

Stress from the outside world can - and does - impair mental wellness. Factors like your living environment, employment, finances, safety, and other issues (such as the disruptions of the Covid-19 pandemic) can cause all mental distress.

3. Social

Having good relationships with family, friends, and colleagues, making meaningful contributions to -- and being part of -- a support system, and feeling a sense of belonging all play important roles in mental and emotional wellness.

4. Individual

A personal sense of purpose, strong communication skills, and the ability to deal with outside stressors can all positively impact a person's mental state.

How to Improve Mental Wellness

Experiencing one or more of these symptoms on an ongoing basis may be an early warning sign of a greater problem:

1. Eating or sleeping too much or too little

2. Pulling away from people and usual activities

3. Having low or no energy

4. Feeling numb or as if nothing matters

5. Having unexplained aches and pains

6. Feeling helpless or hopeless

7. Smoking, drinking, or using drugs more than usual

8. Feeling unusually on edge, angry, upset, worried, or scared

9. Yelling or fighting with family and friends

10. Experiencing severe mood swings

11. Thinking of harming yourself or others

12. Inability to perform daily tasks

If you or a loved one experiences one or more of these symptoms, it may be time to shift your focus to improving your mental wellness. Improving mental wellness can look different for every individual, but there are some guidelines to follow if you want to work on improving mental wellness. These include:

- Allowing yourself to seek professional help if you need it

- Staying in contact with friends, family, and your community

- Finding ways to keep a positive outlook

- Incorporating physical exercise into your routine

- Volunteering or helping others

- Developing coping skills that are right for you

10 Things to Do to Promote Positive Mental Wellness

Some mental health issues require the use of prescribed medications, typically in combination with psychotherapy from a licensed expert. However, there are also steps that any person can take to help improve their own mental and physical wellness.

1. Eat a healthy, balanced diet.

Multiple studies have found that eating too much-refined sugar or processed food impacts brain functioning and stresses organs like the pancreas. These create negative insulin responses that cause surges in stressor hormones, like cortisol, and increase inflammation. These biological responses can exacerbate anxiety, along with depressed and negative moods. However, good nutrition and only eating when you're hungry can help regulate blood sugar and energy levels, leading to better moods and focus.

2. Get enough sleep.

People struggling with poor mental well-being often battle with sleep, suffering more from insomnia and sleep apnea than those with higher mental wellness. Researchers have found that a good night's sleep – especially deep, REM sleep – is critical for the brain to process emotional information. Not getting enough sleep hinders the brain's ability to merge positive emotional data, which in turn can lead to more negative thinking and behaviors.

3. Exercise regularly.

Exercise is a natural stress reliever. When you are physically active, it changes the body's chemistry in a positive way, boosting dopamine, norepinephrine, and serotonin levels, which can improve mood and concentration. Exercise also removes tension from the body and helps relax muscles, which can help lead to good sleep.

4. Stop smoking.

People who have poor mental well-being tend to smoke more than those with higher mental well-being. The reason is often physical. People struggling with mental health conditions like depression and anxiety may produce lower dopamine levels, which influence positive feelings in the brain. Nicotine triggers dopamine production, so cigarettes can help provide temporary relief. However, smoking is not only bad for physical health; researchers are finding it can also worsen depression and anxiety.

5. Avoid alcohol.

Many people turn to alcohol to cope with stress, anxiety, and depressed feelings. However, alcohol is a depressant, disrupting the neurotransmitters that impact your feelings, thoughts, and behaviors. While a drink may temporarily help a person feel relaxed or less anxious, the effect wears off quickly and can lead to increased negative feelings. Research indicates that people who drink a lot are at risk of having more symptoms of depression, anxiety, and psychosis.

6. Stay connected.

There's nothing like having a friend. Strong relationships and positive social connections can help improve both physical and mental health. Feeling connected to others has been shown to reduce anxiety and depression, strengthen the immune system, and reduce inflammation. If you are not in a place where you can build face-to-face relationships, technology can help. Studies have found that online friendships can provide many of the same health benefits as in-person relationships. Another good way to connect is to look for an online community of people who share your unique interests.

7. Get a pet.

Studies show that animals – particularly dogs and cats – can help reduce stress, anxiety, and depressed moods. Even watching a fish tank has been shown to lower blood pressure and improve mental wellness. Pets also provide a sense of purpose and connection which is important for staying positive and can often help individuals get more exercise. Playing with a pet also can raise the brain's feel-good chemicals – like dopamine and oxytocin. But, of course, a pet is a long-term commitment, and you should not get a pet unless you are willing and able to care for the animal properly.

8. Practice stress relievers.

Yoga, journaling, meditation, breathing exercises, etc., are all proven methods for reducing stress, which can help improve your mental state.

9. Balance work and life.

While working long hours is often encouraged by our culture, it is not healthy – physically or mentally. It's important to set boundaries – like not working past a specific time at night or making sure you take a lunch break – to help avoid burnout. Finding and partaking in hobbies you enjoy and are excited about can make it easier to separate yourself from work. Hobbies can also help you build and maintain connections.

10. Seek professional help if needed.

While the practices listed in this article can help improve mental well-being, sometimes they simply aren't enough, or you may need more immediate help. When other methods don't help, consider reaching out to a mental health professional. They can provide the guidance and resources needed to help set you on a more positive.

Benefits of Mental Wellness

A person’s mental wellness is crucial to his or her overall well-being. This component of a person’s welfare affects how they interact with others emotionally, psychologically, and socially. It’s important to safeguard and improve psychological wellness using the right tactics, as maintaining physical fitness maintains our bodies healthy, and enables us to preserve good mental health. We value our lives, our surroundings, and the people who live there when our minds are in good shape. We can experiment, learn, discover, and take risks. In both our professional and personal lives, we are better equipped to handle challenging situations.

We experience the anguish and rage that can accompany a loved one’s passing, a job loss, relationship issues, and other tough situations, but eventually, we can move on and resume enjoying our lives. The mental health issues that are occasionally linked to a chronic physical condition can be fought or prevented by taking care of our mental health. In some instances, it can stop a medical or mental condition from developing or relapsing. For instance, good stress management can reduce the risk of heart disease. A few advantages of having strong mental health are:

1. An Improved Capacity to Handle Life’s Stressors

The difficulties of life may be simpler to overcome when emotional and mental states are at their best. In situations where drugs, alcohol, fighting, isolation, or tantrums may have been used to deal with marital troubles, money concerns, employment issues, and other life issues, a stable mental state may encourage healthy coping mechanisms.

2. A Positive View of Oneself

Personal sentiments about oneself are strongly correlated with mental health. One’s overall mental health has an impact on their sense of self-worth. Having confidence is frequently a sign of a sound mental state.

3. Better Relationships

A person may be better able to devote quality time, affection, and support to his or her friends and family if their mental health is in good shape.

4. Increased productivity

Being affected by depression or other mental health issues might affect one’s level of productivity. It is more likely that a person will be able to work more effectively and produce work of a higher standard if they feel mentally strong.

5. Higher Life Quality

The quality of life may rise when mental health is strong. Greater community-building participation may be possible as a result.

Types of Mental Health Disorders

A mental disorder is characterized by a clinically significant disturbance in an individual’s cognition, emotional regulation, or behavior.  It is usually associated with distress or impairment in important areas of functioning. There are many different types of mental disorders.  Mental disorders may also be referred to as mental health conditions. The latter is a broader term covering mental disorders, psychosocial disabilities, and (other) mental states associated with significant distress, impairment in functioning, or risk of self-harm.  This fact sheet focuses on mental disorders as described by the International Classification of Diseases 11th Revision (ICD-11).

1. Anxiety Disorders

Anxiety disorders are characterized by excessive fear and worry and related behavioral disturbances. Symptoms are severe enough to result in significant distress or significant impairment in functioning. There are several different kinds of anxiety disorders, such as generalized anxiety disorder (characterized by excessive worry), panic disorder (characterized by panic attacks), social anxiety disorder (characterized by excessive fear and worry in social situations), separation anxiety disorder (characterized by excessive fear or anxiety about separation from those individuals to whom the person has a deep emotional bond), and others.

2. Depression

Depression is different from usual mood fluctuations and short-lived emotional responses to challenges in everyday life.  During a depressive episode, the person experiences a depressed mood (feeling sad, irritable, empty) or a loss of pleasure or interest in activities, for most of the day, nearly every day, for at least two weeks. Several other symptoms are also present, which may include poor concentration, feelings of excessive guilt or low self-worth, hopelessness about the future, thoughts about death or suicide, disrupted sleep, changes in appetite or weight, and feeling especially tired or low in energy. People with depression are at an increased risk of suicide.

3. Bipolar Disorder

People with bipolar disorder experience alternating depressive episodes with periods of manic symptoms.  During a depressive episode, the person experiences a depressed mood (feeling sad, irritable, empty) or a loss of pleasure or interest in activities, for most of the day, nearly every day.  Manic symptoms may include euphoria or irritability, increased activity or energy, and other symptoms such as increased talkativeness, racing thoughts, increased self-esteem, decreased need for sleep, distractibility, and impulsive reckless behavior.  People with bipolar disorder are at an increased risk of suicide.

4. Post-Traumatic Stress Disorder (PTSD)

PTSD may develop following exposure to an extremely threatening or horrific event or series of events. It is characterized by all of the following: 1) re-experiencing the traumatic event or events in the present (intrusive memories, flashbacks, or nightmares); 2) avoidance of thoughts and memories of the event(s), or avoidance of activities, situations, or people reminiscent of the event(s); and 3) persistent perceptions of the heightened current threat. These symptoms persist for at least several weeks and cause significant impairment in functioning.

5. Schizophrenia

Schizophrenia is characterized by significant impairments in perception and changes in behavior.  Symptoms may include persistent delusions, hallucinations, disorganized thinking, highly disorganized behavior, or extreme agitation.  People with schizophrenia may experience persistent difficulties with their cognitive functioning.

6. Eating Disorders

Eating disorders, such as anorexia nervosa and bulimia nervosa, involve abnormal eating and preoccupation with food as well as prominent body weight and shape concerns. The symptoms or behaviors result in significant risk or damage to health, significant distress, or significant impairment of functioning. Anorexia nervosa often has its onset during adolescence or early adulthood and is associated with premature death due to medical complications or suicide.

7. Disruptive behavior and dissocial disorders

This disorder, also known as conduct disorder, is one of two disruptive behavior and dissocial disorders, the other is oppositional defiant disorder.  Disruptive behavior and dissocial disorders are characterized by persistent behavior problems such as persistently defiant or disobedient to behaviors that persistently violate the basic rights of others or major age-appropriate societal norms, rules, or laws.

8. Neurodevelopmental disorders

Neurodevelopmental disorders are behavioral and cognitive disorders, that arise during the developmental period and involve significant difficulties in the acquisition and execution of specific intellectual, motor, language, or social functions. Neurodevelopmental disorders include disorders of intellectual development, autism spectrum disorder, and attention deficit hyperactivity disorder (ADHD) amongst others. ADHD is characterized by a persistent pattern of inattention and/or hyperactivity-impulsivity that has a direct negative impact on academic, occupational, or social functioning.  Disorders of intellectual development are characterized by significant limitations in intellectual functioning and adaptive behavior, which refers to difficulties with everyday conceptual, social, and practical skills that are performed in daily life.

Sources:

Global Wellness Institute

VOASW

Guardian Life

SAMH

Mind Plus

WHO

Very Well Mind

Wellness at Northwestern

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.