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In recent years, the conversation around mental health has gained momentum, and for good reason. Our mental well-being is as vital as our physical health. And similarly to our physical health, maintaining positive mental health often requires intentional effort. Below are a range of strategies which can help people to both strengthen and foster their emotional well-being.

What do we mean by Positive Mental Health?

I guess this is the first point to clarify, what do we actually mean by positive mental health? What it does not mean, is being happy all the time or never experiencing negative emotions. It does not mean never having difficult or stressful life circumstances. Instead, it relates to developing an emotional resilience, coping with stress effectively, maintaining a sense of purpose, and experiencing fulfillment in various areas of your life (ie, relationships, vocation, leisure). Positive mental health really allows us to better handle life’s challenges and increase our overall life satisfaction.

Sounds good? Here are some ways to work towards this:

  1. Cultivating Self-Awareness

Self-awareness is the cornerstone of positive mental health. It involves being attuned to your emotions, thoughts, and behaviours. It allows you to recognise what triggers stress, what brings you joy, and how your environment and relationships impact you.

To cultivate self-awareness:

  • Practice mindfulness: Mindfulness is tuning into your present moment, even if for a moment is all it is. What are you doing right now? What is happening in your world? Where is your mind at? What sensations or feelings do you have in your body? Can you bring your attention to these aspects for a moment, without judgment. Without trying to change them. Just noticing them.
  • Grounding: Sometimes we have left our reality, we are away. We are not aware of where we are. We are too busy worrying about the past or stressing about the future. Can you ground yourself back to the present? By wiggling your toes? Or focussing on your breath? Or just starting to notice your surroundings?
  • Reflecting: Are there some ways where you can regularly reflect about your day. This might be by journaling about your thoughts and emotions or talking with a trusted person. Either way, can you allow some space for you to process your experiences and maybe provide clarity on recurring patterns or concerns. 

  1. Fostering your Physical Health:

The connection between mind and body is well-established. They are intricately linked, and neglecting one will inevitably impact the other. Maintaining good physical health can boost your mental well-being by improving mood, increasing energy, and reducing stress.

This might mean:

  • Exercise regularly: Much research now demonstrates that physical activity is a natural mood enhancer. Aim for at least 30 minutes of moderate exercise most days of the week. Not only does exercise reduce stress, but it also improves cognitive function and promotes better sleep.
  • Be balanced in what you consume: This simply means to try eat a nutritionally balanced diet. Try not over-eat or under-eat. Avoid excessive consumption of sugar, caffeine and processed foods, as they can lead to mood swings and fatigue. Moderate your use of alcohol and other substances.
  • Prioritise sleep: Quality sleep is essential for emotional regulation, concentration, and overall well-being. Develop a consistent sleep routine by going to bed and waking up at the same time each day. Try to be aware of the factors which impact your sleep and limit these. 
  • Maintain your health: Looking after ourselves medically can sometimes take a lower priority than it should. But it can impact our emotional vulnerability in a significant way. Being in pain, being physically unwell, being hormonally imbalanced, etc, may be out of our control (after all we are just human), but do what you can to manage these. 

  1. Managing Stress Effectively:

Emotional resilience is the ability to adapt to stress and bounce back from adversity. Resilience doesn’t eliminate the normal ups and downs of life but it does enable you to cope with them more effectively. And whilst stress is a normal part of life, chronic stress can take a real toll on your mental health.

Strategies to build resilience and manage stress include:

  • Calm or soothe your body: Especially if life is difficult, make sure you are trying to calm the mind and reduce stress in your bodies. Try to think about how you can do this in smaller or bigger ways. If you have got a bit of time, you can do a meditation, take a bath or go for a run, but you only need a few seconds to take some deep breaths, relax your shoulders or sip your cup of tea. Engaging in these activities regularly can lower your overall cortisol levels and improve your ability to cope during difficult situations.
  • Notice what your self-talk is saying: Are your thoughts constantly negative or invalidating, blaming or catastrophising? Notice these and try to create some more balance in your mind. What would you say to a friend in this situation? Is it likely that the worst-case scenario will happen? 
  • Set boundaries: It’s important to establish limits with work, social obligations, and personal commitments. Learning to say “no” when necessary helps protect your time and energy. 
  • Maintain a growth mindset: View challenges as opportunities for growth. Shifting your mindset from “Why is this happening to me?” to “What can I learn from this?” fosters resilience by encouraging proactive problem-solving.
  • Focus on self-compassion: Rather than being self-critical, practice self-compassion by treating yourself with kindness. Allow space for your struggles and remind yourself that setbacks are a part of life and do not define your worth or capabilities.

  1. Fostering Positive Relationships

Human beings are inherently social, and our relationships have a profound impact on our mental health. Positive, supportive relationships can buffer against stress, while toxic or strained relationships can contribute to anxiety, depression, and other mental health challenges.

Ways to create this:

  • Invest in meaningful connections: Having close relationships with friends, family, or a community can provide emotional support during the stable as well as the difficult times. Surround yourself with people who nurture and uplift you.
  • Communicate openly: There should at least be some people in your life that you can express your feelings too and who will listen and validate you. Clear and assertive communication can foster trust and reduces misunderstandings. 
  • Develop a strong support network: Having diverse people in our life can be key. Some relationships may be about emotional support, whilst other people you can do activities with, or they may provide practical assistance. Who do you connect with for a laugh versus the person you go to with a work problem? “It takes a village” does not just apply to children but also adults who are trying to flourish.

  1. Finding Purpose and Meaning

Having a sense of purpose contributes to positive mental health by giving you a reason to stay engaged with life and a sense of direction. Whether it’s through work, hobbies, people or personal projects, having something to strive for or contribute to can provide a sense of fulfillment.

To find purpose:

  • Identify and live by your values: Reflect on what matters most to you and consider how you can align your daily activities with those values. Whether it’s authenticity, creativity, or kindness, how can you build this into your everyday life? Living according to your core values will enhance your sense of purpose.
  • Get a regular dose of enjoyment and achievement: We all need to engage in activities that bring us a sense of joy as well as activities that give us a sense of accomplishment or competence. We need to spending time doing things that are fun or spontaneous or that we are passionate about, as this is a definite mood-booster. But we also need to challenge ourselves and succeed even in small ways, in order to strengthen our positive sense of self.  

  1. Seeking Professional Help When Needed

Despite your best efforts, there may be times when maintaining positive mental health feels a little beyond our reach. It’s important to recognise when you need additional support. Seeking help from a mental health professional is not a sign of weakness, but rather a proactive step toward well-being.

When life events or our emotional state are so significant or intense, seeking assistance is pretty important. Therapy aims to provide a safe, non-judgmental space to explore existing stressors, address any underlying issues and learn healthier ways to navigate life’s current or future challenges. Remember that mental health is dynamic, and it’s OK to seek help when needed. By prioritising your mental health, you’re investing in your overall quality of life, and enhancing your ability to thrive in all areas.

 

Dr Sarah Valentine [BSc(Hons), PGDipClPs, PhD]

I am a Clinical Psychologist with many years experience helping adults of all ages to understand, manage and treat their mental health. I am trained to both assess and provide therapy for a broad range of conditions, including anxiety, depression, eating disorders, stress, grief and so on. I am particularly passionate about working with people with have experienced trauma and other difficult life situations, to help them limit the profound ways this can impact people’s lives.

Whilst becoming a parent and raising children is a particularly full and meaningful time of people’s lives, it can also be fraught with challenges and competing priorities. It is the time when we are most needed but also the time when we sometimes need to prioritise our on health in order to be able to care for others. 

I am the Co-Director and one of the Principal Psychologists of Cova Psychology, a private psychology clinic. We are a group practice providing psychological services to those based in Melbourne CBD, and via telehealth elsewhere in the country. 

Website: https://covapsychology.com/