Tips to Improve Your Mental Health

You have probably heard the old saying “an apple a day keeps the doctor away” in reference to taking care of your physical health. However, your body is only one aspect of overall well-being– your emotional, psychological, and social health are part of well-being too. These aspects of your life make up your mental health, and they affect how you feel about yourself, how you function day-to-day, and how you interact with other people. The World Health Organization states that mental health is “an integral component of health and well-being that underpins our abilities to make decisions, build relationships, and shape the world we live in” (WHO, 2022).

Your mental health affects:

• How you act
• How you think
• How you feel

Working towards better mental health is an essential component of leading a happy, productive life. If someone has good mental health, it does not necessarily mean that they are happy all of the time—it means they have the tools and mindset to see them through the hard times. Bad things may happen in our lives but learning to be thoughtful, insightful, and resourceful can help you move through them more easily.

Mental Health Disorders

The Diagnostic and Statistical Manual (DSM-V) is the guiding document that mental health professionals use when diagnosing mental health disorders. These diagnoses can only be made by licensed professionals, such as therapists, psychiatrists, or clinical psychologists. Talk to your primary care doctor if you are interested in a clinical assessment.

Some examples of widely known mental health disorders are:

• Major depressive disorder
• Generalized anxiety disorder
• Schizophrenia
• Post-traumatic stress disorder (PTSD)
• Obsessive-compulsive disorder (OCD)

Other, less common disorders, include:

• Dissociative identity disorder
• Hoarding disorder
• Schizophreniform disorder
• Borderline personality disorder

Counseling and Therapy

The idea of starting therapy can be daunting, especially if you don’t know what to expect. Here are some different types of professionals that you might encounter in treatment.

Licensed Counselor​
Counselor, or therapist, is probably the first profession that comes to mind when thinking about mental health treatment. These individuals often have masters degrees and need to pass specific licensing exams, which vary by state. The various types of nationally recognized licensed counselors include:

• Licensed Professional Counselor (LPC)
• Licensed Mental Health Counselor (LMHC)
• Licensed Clinical Professional Counselor (LCPC)
• Licensed Professional Clinical Counselor (LPCC)
• Licensed Mental Health Practitioner (LMHP) (American Counseling Association, n.d.)

Clinical Psychologist
A clinical psychologist is someone who has attended graduate school and has obtained a Ph.D. While they are considered doctors, they are not medical providers, meaning they do not have the ability to prescribe medication. Clinical psychologists have advanced training and experience conducting treatment with those having mental health problems. Most specialize in certain problems or disorders.

Psychiatrist
While they may provide some support and counseling, the main role a psychiatrist plays in mental health treatment is medication management. They are usually the only ones on a treatment team who have the ability to prescribe medication such as antidepressants or mood stabilizers.

In addition to the different types of mental health professionals, there are also different types of therapy.

​Some common ones include:

• Cognitive behavioral therapy (CBT)
• Dialectical behavioral therapy (DBT)
• Psychoanalytic therapy
• Eye movement desensitization and reprocessing (EMDR) therapy

Lifestyle Changes

Our everyday habits can largely affect the way we feel. Consider making the following adjustments that have been scientifically shown to improve mental health.

Exercise
Moving your body is one of the best ways that you can improve your mood. Numerous research studies have shown that exercise has a positive effect on mental health, specifically relieving stress, anxiety, and depression (Mikkelsen et al., 2017). Lift weights, go on a walk, do yoga, or try any other exercise that feels good. Your body and mind will thank you.

Go Outside
Being exposed to green spaces has been shown to be associated with better self-perceptions of mental health (Triguero-Mas et al., 2015). Luckily you don’t have to go into the wilderness to experience the benefits of nature. For example, if you work in an office, try taking your lunch at a nearby local park.

Volunteer​
Volunteering has been shown to have positive effects on mental health (Yeung et al., 2017). It can feel wonderful to feel like you are making a contribution or difference. By practicing selflessness, altruism, or putting others above yourself, you can likely improve your own well-being.

In Sum

 Your mental health encompasses your emotional, psychological, and social well-being. Many people experience struggles related to their mental health and some people will even be diagnosed with psychological disorders. There are numerous resources including therapy, hotlines, and lifestyle changes to assist with improving your mental health.

References

• Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., &; Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56.
• State licensing of professional counselors. American Counseling Association. (n.d.). Retrieved August 4, 2022.
• Triguero-Mas, M., Dadvand, P., Cirach, M., Martínez, D., Medina, A., Mompart, A., Basagaña, X., Gražulevičienė, R., &; Nieuwenhuijsen, M. J. (2015). Natural outdoor environments and mental and physical health: Relationships and mechanisms. Environment International, 77, 35–41.
• World Health Organization. (n.d.). Mental Health: Strengthening Our Response. World Health Organization. Retrieved June 17, 2022.
• Yeung, J. W., Zhang, Z., &; Kim, T. Y. (2017). Volunteering and health benefits in general adults: Cumulative effects and forms. BMC Public Health, 18(1).