Mental Health Balance
Mental health includes our emotional, psychological, and social wellbeing. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices. It is important at every stage of life, from childhood and adolescence through adulthood.
Mental and physical health are equally important components of overall health. For example, depression increases the risk for many types of physical health problems, particularly long lasting conditions like diabetes, heart disease, and stroke. Similarly, the presence of chronic conditions can increase the risk for mental illness. It’s important to remember that a person’s mental health can change over time, depending on many factors such as their social health. When the demands placed on a person exceed their resources and coping abilities, their mental health could be impacted. For example, if someone is working long hours, caring for a relative, or experiencing economic hardship, they may experience poor mental health.
A persons wellbeing balance can greatly improve an individuals mental health, tackling issues not just from a emotional standpoint, but also from physical and social standing.
What is the Wellbeing Balance?
The Wellbeing balance is a measure of your overall health. There are three main factors that are a representation of your body’s efficiency to reach a healthy balance, this is your physical, mental and social wellbeing. Taking on a holistic approach helps to balance your health and contribute to your overall wellness.
What is Physical wellbeing
Physical wellbeing deals with your body’s ability to function normally and how well it is operating.
This includes your diet and nutrition, getting enough physical activity or exercise, and enough sleep to recharge for the next day. Other areas that you may not realise are important to your physical wellbeing, is having a daily routine such as hygiene; this includes taking care of your teeth, keeping your body and hair clean.
What is Mental wellbeing
Mental wellbeing focuses on your thoughts, feelings, and emotions. Stress, anxiety, and emotions such as anger are all encompassed under mental wellbeing. It is your ability to cope with stress and problems that are a normal part of life.
Accepting who you are and being positive about it is also an important part of your mental wellbeing. Being aware of your thoughts, feelings, and behaviour allow you to be healthy mentally. Mental wellbeing enables you to learn and develop new skills. The development of skills, behaviours, and knowledge helps you grow as an individual. Learning increases self-confidence, awareness, and self-perception.
What is Social wellbeing
Social wellbeing encompasses our relationships with others. Whether that is family, friends or peers, and coworkers. Social wellbeing measures the way a person reacts to people in their environment.
It includes how they can communicate, care for others, seek and lend support, and the ability to make and keep relationships. These relationships could occur at home, school, work, or social gatherings.
Why is this so Important?
Each of the three components contributes to your overall wellbeing and need to be equally balanced.
They are interlinked and if one is out of balance the other two will also be affected. For this reason, those with chronic health issues are at greater risk of developing mental health problems like anxiety and depression.
If you thought physical wellbeing was the only thing that mattered, you are not alone, many of us certainly guilty of this as well. Focusing only on nutrition and exercise is what we learned to stay healthy, either from school or the media. But mental and social wellbeing have equally an important impact on your overall health. Neglecting any of the three aspects of health can impact the other two states.
Think of the wellbeing balance as a structure. It is supported by three sides, physical, mental, and social wellbeing. If balanced, the three sides are equal and the structure maintains a steady and strong form. But when one of the sides becomes weakened, the overall structure becomes unstable. So when you neglect one aspect of the Wellbeing balance, that side becomes weakened, putting yourself at a higher risk of experiencing health issues in the other two states.
To ensure our Wellbeing balance doesn’t become unbalanced we need to focus on improving all three aspects of health, not just one or two, but by ensuring we do activities that benefit all three, will help us achieve overall wellness.
What Affects your Wellbeing Balance?
There are many determinants of health. Some are out of your control such as genetics. Some are in your control such as your behaviour. Don’t get caught up with the ones that you have no control over. Focus on what you can control to promote your health.
Here is a guide to help you figure out some of the determinants of health:
Biology and Genetics
inherited conditions is a fundamental determinant of health and can define an individual’s biological responses throughout their life
age and gender inequality can lead to disparities and differential access to health care
Environment
access to public and private health services
access to nutritious foods, both cost and availability
acceptable living conditions
having a stable financial income to meet your needs
Attitude
attitudes to illness, pain, and failure
perception of diet, body image, and beliefs
Behaviour
practicing personal self-care
eating a healthy diet regularly
getting consistent physical activity
avoiding high risk activities such as smoking, alcohol and drug consumption
Social
support of family and friends
local support programs and social groups
social detachment via overuse of media devices
social detachment via depression and declining mental health
How to Maintain a Balance
If you have only been focusing on your physical wellbeing, consider improving your mental and social wellbeing as well.
To be honest, this can be the hardest part, figuring out and/or admitting to ourselves that changes are needed to reach a healthy balance in our lives. Don’t stress this is completely normal, we’ve attached some links to help you with this journey. These tests will simply act as a starting point to assist you with visualising your own lifestyle changes and areas of improvement.
https://www.psychologytoday.com/au/tests/health/healthy-lifestyle-test
https://www.psychologytoday.com/au/tests/health/mental-health-assessment
https://www.psychologytoday.com/us/tests/health/fitness-iq-test
https://www.psychologytoday.com/us/tests/health/nutrition-iq-test
https://www.psychologytoday.com/us/tests/relationships/social-skills-test
https://www.psychologytoday.com/au/tests/personality/type-personality-test
Maintain Physical Wellbeing
There are various aspects to maintaining your physical health. This includes nutrition and diet, physical activity, hygiene, and even sleep. Here are some examples of how you can improve your physical health:
Nutrition and Diet
Having a proper healthy diet is important for energy and growth. This keeps your immune system strong so you’re less likely to get sick.
Stay Hydrated
Regardless of the normal "8 glasses per day" rule, daily hydration needs are very individual, guided by our bio-individuality, degree of activity and what our eating habits resembles.
An overall guideline does help point us in the right direction, simply multiply your weight by 3.5, if you weigh 65 kilos, you should drink around 2.2 litres of water per day. Adding another 350 mls for every 30 minutes of exercise/moderate activity preformed. Hydration should also be increased in hot and humid temperatures, as well as when you are suffering from an illness, when pregnant or breastfeeding, and when consuming alcohol.
Hydration also helps regulate body temperature, keeps you calm, cleanses your body fluids of toxins, and regulates mood.
Exercise
Regular physical activity is important to maintain a healthy lifestyle. 30 minutes of daily exercise is recommended. It doesn’t need to be an intense workout, simply going for a walk is beneficial.
Also, try to incorporate physical movement throughout your day. Taking regular breaks to get up from your desk and walking to get a drink or go to the washroom goes a long way.
Sleep
Sleeping 7-9 hours every night will give your body the rest it needs. Going to bed and waking up the same time every day can maintain good sleeping habits.
The first step in determining what that means for you is setting a bedtime that allows for the recommended number of sleep hours for your age bracket. (For adults under 60, we suggest starting with eight hours.) Stick to that routine for a week or two and be sure to practice good sleeping habits during that time. Then, track how you feel when you wake up and throughout the day.
Do you hit the snooze button and pull the covers over your head more than once every morning? Is it hard to focus and concentrate during the day? Do you constantly crave caffeine and junk food? Are you moody? Do you show physical signs of irritated eyes, acne or weight gain? All of these can be signs of sleep deprivation, meaning you’re not getting enough quality sleep.
Do you find yourself waking up before your alarm, raring to go? Do you feel refreshed with an energy level that lasts throughout the day? You may not need the full eight hours you’ve scheduled for sleep.
Avoid activities that would keep you up before your bedtime, such as using electronic devices.
Showering
Showering and washing your hands helps to ensure proper hygiene. It helps to keep your body clean and less likely to spread germs.
Brushing Your Teeth
Brush and floss twice a day to preserve your dental health. This helps maintain your oral hygiene and prevent gum disease.
Skincare
Take care of your skin by using sunscreen if you’re outdoors. Sunscreen helps protect your skin, lowers the risk of skin cancer, and prevents premature aging. Back this up with a good skincare routine including a quality facial cleanser and nourishing moisturiser.
Doctor Checkups
Regular checkups to the doctor help to ensure you are in good health. The doctor will usually monitor blood pressure, physical checks, or any other signs of good health.
Maintain Mental Wellbeing
Stress from school, work, or relationships can contribute to poor mental health. Therefore, it is important to learn healthy ways to cope with stress. It’s normal to have some moments of confusion or self-doubt. When you consistently feel unfulfilled or struggle to name your needs and desires, consider taking the time for a little self-discovery.
Here are some examples of how to strengthen your mental health:
Treat Mental Illnesses Seriously
Treating mental illnesses like physical illnesses is important. Ask friends and family for help or seek out professional help if necessary.
Build Resilience
Build resilience by prioritising connections, foster healthy self-esteem, and reducing shame.
Practice Self-Care
Build awareness of your thoughts and emotions, practice self-care by regulating your emotions and behaviors.
This can include writing down your thoughts, working through your emotions by talking about it, and challenging stressful or anxious situations.
Practice Mindfulness
Practicing mindfulness can help calm and focus your thoughts. By building awareness, being more open and accepting, and being present in the moment results in a more positive mindset.
Self-knowledge makes it easier to accept your entire self, both the traits you’re proud of and those you’d like to improve. If you do feel dissatisfied with certain aspects of yourself, you’ll have an easier time addressing those areas when you have a strong sense of your nature and abilities.
Increase Happiness
Tap into your dopamine by engaging in hobbies and things you enjoy. Spending time outside, doing something creative, or just listening to music are just a few examples.
Having a good handle on your talents and maximizing them in your day-to-day life often means you have a healthy sense of self.
Physical Activity
Exercise not only has physical benefits but can also alleviate stress, anxiety, and any built-up tension.
Activities such as yoga, stretching, or your favourite physical activity can be beneficial.
Build a Support Network
Build a positive support network of friends and family that can support, guide, or just enjoy life with.
Keep in mind that seeking guidance from others doesn’t mean you lack a sense of self. It’s entirely healthy to talk over difficult decisions with trusted loved ones. At the end of the day, it’s important to make the choice that’s best for you.
Maintain Social Wellbeing
If you struggled to fit in with your peers in adolescence, you may have found it easier to take on the role of a social chameleon. Instead of holding on to your sense of self, you began shifting your identity to better fit in with multiple groups. Acceptance can be a powerful motivator. If this changeable sense of self served you well during your teen years, this lesson can remain with you well into adulthood. You might take on a certain persona at work, another when with your family, and still another when you spend time with friends. Switching between these different “selves” can make it even more difficult to unearth your true nature and create stress for yourself.
Building authentic social engagements with others will eliminate stress and negativity, as you develop your social identity. Strong supportive friendships will increase happiness, self-esteem, and reduces stress.
Here are some examples of how to strengthen your social health:
Build a Support Network
Building a positive support network of friends and family. Having a relationship that is supportive, loving, responsible, and balanced can contribute to your social health.
Bond Over Common Interest
Bond with people by joining a club or community over a common interest or hobby. Building relationships with those who enjoy similar interests is a great way to socialize.
Social Events
Say yes when invited to social events or initiate an invitation to your friends and family. Socialising can help build confidence and protect you against the effects of stress.
Volunteering
Get involved within the community by volunteering. Volunteering helps you connect with the community, build relationships, positive for your mind and body, and could open new career opportunities.
Wellbeing Balance Starts Today
To recap, the wellbeing balance consists of three sides:
Physical Health: Your bodies ability to function normally
Mental Health: Your ability to manage thoughts, emotions, and behaviours
Social Health: Our relationships and how we communicate with those around us
Start maintaining your health triangle with the following steps:
Perform your own Wellbeing assessment, be honest with yourself and write it down
Identify areas you are lacking in and also include the areas where you are doing well
Identify a few ways to maintain the aspects that you are doing well in
Identify a few ways to improve the aspects you are lacking in
Continue to maintain those aspects regularly and build on your self-development
If you’re looking through this list and overwhelmed by the amount of effort that may be required to maintain all three aspects, you are not alone. Consider combining activities to promote two or three aspects at the same time.
For example, if you enjoy running, consider joining a running club. You’ll be able to socialise with others that have a common interest while maintaining your physical and mental health as well.
