how to maintain good physical and mental health essay

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Mental Health Essay

Introduction

Mental health, often overshadowed by its physical counterpart, is an intricate and essential aspect of human existence. It envelops our emotions, psychological state, and social well-being, shaping our thoughts, behaviors, and interactions. With the complexities of modern life—constant connectivity, societal pressures, personal expectations, and the frenzied pace of technological advancements—mental well-being has become increasingly paramount. Historically, conversations around this topic have been hushed, shrouded in stigma and misunderstanding. However, as the curtains of misconception slowly lift, we find ourselves in an era where discussions about mental health are not only welcomed but are also seen as vital. Recognizing and addressing the nuances of our mental state is not merely about managing disorders; it's about understanding the essence of who we are, how we process the world around us, and how we navigate the myriad challenges thrown our way. This essay aims to delve deep into the realm of mental health, shedding light on its importance, the potential consequences of neglect, and the spectrum of mental disorders that many face in silence.

Importance of Mental Health

Mental health plays a pivotal role in determining how individuals think, feel, and act. It influences our decision-making processes, stress management techniques, interpersonal relationships, and even our physical health. A well-tuned mental state boosts productivity, creativity, and the intrinsic sense of self-worth, laying the groundwork for a fulfilling life.

Negative Impact of Mental Health

Neglecting mental health, on the other hand, can lead to severe consequences. Reduced productivity, strained relationships, substance abuse, physical health issues like heart diseases, and even reduced life expectancy are just some of the repercussions of poor mental health. It not only affects the individual in question but also has a ripple effect on their community, workplace, and family.

Mental Disorders: Types and Prevalence

Mental disorders are varied and can range from anxiety and mood disorders like depression and bipolar disorder to more severe conditions such as schizophrenia.

• Depression: Characterized by persistent sadness, lack of interest in activities, and fatigue.
• Anxiety Disorders: Encompass conditions like generalized anxiety disorder, panic attacks, and specific phobias.
• Schizophrenia: A complex disorder affecting a person's ability to think, feel, and behave clearly.

The prevalence of these disorders has been on the rise, underscoring the need for comprehensive mental health initiatives and awareness campaigns.

Understanding Mental Health and Its Importance

Mental health is not merely the absence of disorders but encompasses emotional, psychological, and social well-being. Recognizing the signs of deteriorating mental health, like prolonged sadness, extreme mood fluctuations, or social withdrawal, is crucial. Understanding stems from awareness and education. Societal stigmas surrounding mental health have often deterred individuals from seeking help. Breaking these barriers, fostering open conversations, and ensuring access to mental health care are imperative steps.

Conclusion: Mental Health

Mental health, undeniably, is as significant as physical health, if not more. In an era where the stressors are myriad, from societal pressures to personal challenges, mental resilience and well-being are essential. Investing time and resources into mental health initiatives, and more importantly, nurturing a society that understands, respects, and prioritizes mental health is the need of the hour.

• World Leaders: Several influential personalities, from celebrities to sports stars, have openly discussed their mental health challenges, shedding light on the universality of these issues and the importance of addressing them.
• Workplaces: Progressive organizations are now incorporating mental health programs, recognizing the tangible benefits of a mentally healthy workforce, from increased productivity to enhanced creativity.
• Educational Institutions: Schools and colleges, witnessing the effects of stress and other mental health issues on students, are increasingly integrating counseling services and mental health education in their curriculum.

In weaving through the intricate tapestry of mental health, it becomes evident that it's an area that requires collective attention, understanding, and action.

  Short Essay about Mental Health

Mental health, an integral facet of human well-being, shapes our emotions, decisions, and daily interactions. Just as one would care for a sprained ankle or a fever, our minds too require attention and nurture. In today's bustling world, mental well-being is often put on the back burner, overshadowed by the immediate demands of life. Yet, its impact is pervasive, influencing our productivity, relationships, and overall quality of life.

Sadly, mental health issues have long been stigmatized, seen as a sign of weakness or dismissed as mere mood swings. However, they are as real and significant as any physical ailment. From anxiety to depression, these disorders have touched countless lives, often in silence due to societal taboos.

But change is on the horizon. As awareness grows, conversations are shifting from hushed whispers to open discussions, fostering understanding and support. Institutions, workplaces, and communities are increasingly acknowledging the importance of mental health, implementing programs, and offering resources.

In conclusion, mental health is not a peripheral concern but a central one, crucial to our holistic well-being. It's high time we prioritize it, eliminating stigma and fostering an environment where everyone feels supported in their mental health journey.

Frequently Asked Questions

• What is the primary focus of a mental health essay?

Answer: The primary focus of a mental health essay is to delve into the intricacies of mental well-being, its significance in our daily lives, the various challenges people face, and the broader societal implications. It aims to shed light on both the psychological and emotional aspects of mental health, often emphasizing the importance of understanding, empathy, and proactive care.

• How can writing an essay on mental health help raise awareness about its importance?

Answer: Writing an essay on mental health can effectively articulate the nuances and complexities of the topic, making it more accessible to a wider audience. By presenting facts, personal anecdotes, and research, the essay can demystify misconceptions, highlight the prevalence of mental health issues, and underscore the need for destigmatizing discussions around it. An impactful essay can ignite conversations, inspire action, and contribute to a more informed and empathetic society.

• What are some common topics covered in a mental health essay?

Answer: Common topics in a mental health essay might include the definition and importance of mental health, the connection between mental and physical well-being, various mental disorders and their symptoms, societal stigmas and misconceptions, the impact of modern life on mental health, and the significance of therapy and counseling. It may also delve into personal experiences, case studies, and the broader societal implications of neglecting mental health.

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The Importance of Mental Health

It's not just a buzzword

Elizabeth is a freelance health and wellness writer. She helps brands craft factual, yet relatable content that resonates with diverse audiences.

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

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Risk Factors for Poor Mental Health

Signs of mental health problems, benefits of good mental health, how to maintain mental health and well-being.

Your mental health is an important part of your well-being. This aspect of your welfare determines how you’re able to operate psychologically, emotionally, and socially among others.

Considering how much of a role your mental health plays in each aspect of your life, it's important to guard and improve psychological wellness using appropriate measures.

Because different circumstances can affect your mental health, we’ll be highlighting risk factors and signs that may indicate mental distress. But most importantly, we’ll dive into why mental health is so important.

Mental health is described as a state of well-being where a person is able to cope with the normal stresses of life. This state permits productive work output and allows for meaningful contributions to society.

However, different circumstances exist that may affect the ability to handle life’s curveballs. These factors may also disrupt daily activities, and the capacity to manage these changes. That's only one reason why mental health is so important.

The following factors, listed below, may affect mental well-being and could increase the risk of developing psychological disorders .

Childhood Abuse

Childhood physical assault, sexual violence, emotional abuse, or neglect can lead to severe mental and emotional distress. Abuse increases the risk of developing mental disorders like depression, anxiety, post-traumatic stress disorder, or personality disorders.

Children who have been abused may eventually deal with alcohol and substance use issues. But beyond mental health challenges, child abuse may also lead to medical complications such as diabetes, stroke, and other forms of heart disease.

The Environment

A strong contributor to mental well-being is the state of a person’s usual environment . Adverse environmental circumstances can cause negative effects on psychological wellness.

For instance, weather conditions may influence an increase in suicide cases. Likewise, experiencing natural disasters firsthand can increase the chances of developing PTSD. In certain cases, air pollution may produce negative effects on depression symptoms.  

In contrast, living in a positive social environment can provide protection against mental challenges.

Your biological makeup could determine the state of your well-being. A number of mental health disorders have been found to run in families and may be passed down to members.

These include conditions such as autism , attention deficit hyperactivity disorder , bipolar disorder , depression , and schizophrenia .

Your lifestyle can also impact your mental health. Smoking, a poor diet , alcohol consumption , substance use , and risky sexual behavior may cause psychological harm. These behaviors have been linked to depression.

When mental health is compromised, it isn’t always apparent to the individual or those around them. However, there are certain warning signs to look out for, that may signify negative changes for the well-being. These include:

• A switch in eating habits, whether over or undereating
• A noticeable reduction in energy levels
• Being more reclusive and shying away from others
• Feeling persistent despair
• Indulging in alcohol, tobacco, or other substances more than usual
• Experiencing unexplained confusion, anger, guilt, or worry
• Severe mood swings
• Picking fights with family and friends
• Hearing voices with no identifiable source
• Thinking of self-harm or causing harm to others
• Being unable to perform daily tasks with ease

Whether young or old, the importance of mental health for total well-being cannot be overstated. When psychological wellness is affected, it can cause negative behaviors that may not only affect personal health but can also compromise relationships with others. 

Below are some of the benefits of good mental health.

A Stronger Ability to Cope With Life’s Stressors

When mental and emotional states are at peak levels, the challenges of life can be easier to overcome.

Where alcohol/drugs, isolation, tantrums, or fighting may have been adopted to manage relationship disputes, financial woes, work challenges, and other life issues—a stable mental state can encourage healthier coping mechanisms.

A Positive Self-Image

Mental health greatly correlates with personal feelings about oneself. Overall mental wellness plays a part in your self-esteem . Confidence can often be a good indicator of a healthy mental state.

A person whose mental health is flourishing is more likely to focus on the good in themselves. They will hone in on these qualities, and will generally have ambitions that strive for a healthy, happy life.

Healthier Relationships

If your mental health is in good standing, you might be more capable of providing your friends and family with quality time , affection , and support. When you're not in emotional distress, it can be easier to show up and support the people you care about.

Better Productivity

Dealing with depression or other mental health disorders can impact your productivity levels. If you feel mentally strong , it's more likely that you will be able to work more efficiently and provide higher quality work.

Higher Quality of Life

When mental well-being thrives, your quality of life may improve. This can give room for greater participation in community building. For example, you may begin volunteering in soup kitchens, at food drives, shelters, etc.

You might also pick up new hobbies , and make new acquaintances , and travel to new cities.

Because mental health is so important to general wellness, it’s important that you take care of your mental health.

To keep mental health in shape, a few introductions to and changes to lifestyle practices may be required. These include:

• Taking up regular exercise
• Prioritizing rest and sleep on a daily basis
• Trying meditation
• Learning coping skills for life challenges
• Keeping in touch with loved ones
• Maintaining a positive outlook on life

Another proven way to improve and maintain mental well-being is through the guidance of a professional. Talk therapy can teach you healthier ways to interact with others and coping mechanisms to try during difficult times.

Therapy can also help you address some of your own negative behaviors and provide you with the tools to make some changes in your own life.

The Bottom Line

So why is mental health so important? That's an easy answer: It profoundly affects every area of your life. If you're finding it difficult to address mental health concerns on your own, don't hesitate to seek help from a licensed therapist .

World Health Organization. Mental Health: Strengthening our Response .

Lippard ETC, Nemeroff CB. The Devastating Clinical Consequences of Child Abuse and Neglect: Increased Disease Vulnerability and Poor Treatment Response in Mood Disorders . Am J Psychiatry . 2020;177(1):20-36. doi:10.1176/appi.ajp.2019.19010020

 Helbich M. Mental Health and Environmental Exposures: An Editorial. Int J Environ Res Public Health . 2018;15(10):2207. Published 2018 Oct 10. doi:10.3390/ijerph15102207

Helbich M. Mental Health and Environmental Exposures: An Editorial. Int J Environ Res Public Health . 2018;15(10):2207. Published 2018 Oct 10. doi:10.3390/ijerph15102207

National Institutes of Health. Common Genetic Factors Found in 5 Mental Disorders .

Zaman R, Hankir A, Jemni M. Lifestyle Factors and Mental Health . Psychiatr Danub . 2019;31(Suppl 3):217-220.

Medline Plus. What Is mental health? .

National Alliance on Mental Health. Why Self-Esteem Is Important for Mental Health .

By Elizabeth Plumptre Elizabeth is a freelance health and wellness writer. She helps brands craft factual, yet relatable content that resonates with diverse audiences.

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Caring for Your Mental Health

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Mental health includes emotional, psychological, and social well-being. It is more than the absence of a mental illness—it’s essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.

How can I take care of my mental health?

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Here are some self-care tips:

• Get regular exercise.  Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
• Eat healthy, regular meals and stay hydrated.  A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.
• Make sleep a priority . Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
• Try a relaxing activity.  Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
• Set goals and priorities.  Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
• Practice gratitude.  Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
• Focus on positivity . Identify and challenge your negative and unhelpful thoughts.
• Stay connected.  Reach out to friends or family members who can provide emotional support and practical help.

Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you.

Learn more about  healthy practices for your mind and body  .

When should I seek professional help?

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

• Difficulty sleeping
• Changes in appetite or unplanned weight changes
• Difficulty getting out of bed in the morning because of mood
• Difficulty concentrating
• Loss of interest in things you usually find enjoyable
• Inability to complete usual tasks and activities
• Feelings of irritability, frustration, or restlessness

How can I find help?

If you have concerns about your mental health, talk to a primary care provider. They can refer you to a qualified mental health professional, such as a psychologist, psychiatrist, or clinical social worker, who can help you figure out the next steps. Find  tips for talking with a health care provider about your mental health.

You can learn more about getting help on the NIMH website. You can also learn about finding support  and locating mental health services  in your area on the Substance Abuse and Mental Health Services Administration website.

If you or someone you know is struggling or having thoughts of suicide, call or text the  988 Suicide & Crisis Lifeline   at 988 or chat at 988lifeline.org   . This service is confidential, free, and available 24 hours a day, 7 days a week. In life-threatening situations, call  911.

Suicide is preventable—learn about warning signs of suicide and action steps for helping someone in emotional distress.

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• NIH Wellness Toolkits   : NIH provides toolkits with strategies for improving your  emotional health  and  social health  .
• MedlinePlus: How to Improve Mental Health   : MedlinePlus provides health information and tips for improving your mental health.
• CDC: Emotional Well-Being   : CDC provides information on how to cope with stress and promote social connectedness.
• SAMHSA: How to Cope   : SAMHSA offers tips for taking care of your well-being and connecting with others for support.

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How to Improve Mental Health

What is mental health.

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act as we cope with life. It also helps determine how we handle stress , relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood and aging .

Why is mental health important?

Mental health is important because it can help you to:

• Cope with the stresses of life
• Be physically healthy
• Have good relationships
• Make meaningful contributions to your community
• Work productively
• Realize your full potential

How can I improve my mental health?

There are many different things you can do to improve your mental health, including:

• Finding balance between positive and negative emotions. Staying positive doesn't mean that you never feel negative emotions, such as sadness or anger. You need to feel them so that you can move through difficult situations. They can help you to respond to a problem. But you don't want those emotions to take over. For example, it's not helpful to keep thinking about bad things that happened in the past or worry too much about the future.
• Trying to hold on to the positive emotions when you have them
• Taking a break from negative information. Know when to stop watching or reading the news. Use social media to reach out for support and feel connected to others but be careful. Don't fall for rumors, get into arguments, or negatively compare your life to others.
• Practicing gratitude , which means being thankful for the good things in your life. It's helpful to do this every day, either by thinking about what you are grateful for or writing it down in a journal. These can be big things, such as the support you have from loved ones, or little things, such as enjoying a nice meal. It's important to allow yourself a moment to enjoy that you had the positive experience. Practicing gratitude can help you to see your life differently. For example, when you are stressed, you may not notice that there are also moments when you have some positive emotions. Gratitude can help you to recognize them.
• Being physically active . Exercise can reduce feelings of stress and depression and improve your mood.
• Getting enough sleep . Sleep affects your mood. If you don't get a good sleep, you may become more easily annoyed and angry. Over the long term, a lack of quality sleep can make you more likely to become depressed. So it's important to make sure that you have a regular sleep schedule and get enough quality sleep every night.
• Healthy eating . Good nutrition will help you feel better physically but could also improve your mood and decrease anxiety and stress. Also, not having enough of certain nutrients may contribute to some mental illnesses. For example, there may be a link between low levels of vitamin B12 and depression. Eating a well-balanced diet can help you to get enough of the nutrients you need.
• Connecting with others. Humans are social creatures, and it's important to have strong, healthy relationships with others. Having good social support may help protect you against the harms of stress. It is also good to have different types of connections. Besides connecting with family and friends, you could find ways to get involved with your community or neighborhood. For example, you could volunteer for a local organization or join a group that is focused on a hobby you enjoy.
• Developing a sense of meaning and purpose in life. This could be through your job, volunteering, learning new skills, or exploring your spirituality.
• Developing coping skills , which are methods you use to deal with stressful situations. They may help you face a problem, take action, be flexible, and not easily give up in solving it.
• A quiet location with as few distractions as possible
• A specific, comfortable posture. This could be sitting, lying down, walking, or another position.
• A focus of attention, such as a specially chosen word or set of words, an object, or your breathing
• An open attitude, where you try to let distractions come and go naturally without judging them
• Progressive relaxation, where you tighten and relax different muscle groups, sometimes while using mental imagery or breathing exercises
• Guided imagery, where you learn to focus on positive images in your mind, to help you feel more relaxed and focused
• Biofeedback, where you use electronic devices to learn to control certain body functions, such as breathing, heart rate, and muscle tension
• Self-hypnosis, where the goal is to get yourself into a relaxed, trance-like state when you hear a certain suggestion or see a specific cue
• Deep breathing exercises, which involve focusing on taking slow, deep, even breaths

It's also important to recognize when you need to get help. Talk therapy and/or medicines can treat mental disorders . If you don't know where to get treatment, start by contacting your primary care provider.

• 31 Tips To Boost Your Mental Health (Mental Health America)

• Live Your Life Well (Mental Health America)

Treatments and Therapies

• Get Professional Help if You Need It (Mental Health America)

Related Issues

• Anger Management: 10 Tips to Tame Your Temper (Mayo Foundation for Medical Education and Research) Also in Spanish
• Mind/Body Connection: How Your Emotions Affect Your Health (American Academy of Family Physicians) Also in Spanish
• Resilience (American Psychological Association) Also in Spanish
• Stress Management: Stress Relievers (Mayo Foundation for Medical Education and Research)
• Connect with Others (Mental Health America)
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• Forgiveness: Letting Go of Grudges and Bitterness (Mayo Foundation for Medical Education and Research) Also in Spanish
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• Get Physically Active (Mental Health America)
• Help Others (Mental Health America)
• Managing Daily Stress (American Academy of Family Physicians) Also in Spanish
• Nutrition and Mental Health (American Academy of Family Physicians) Also in Spanish
• Self-Esteem: Take Steps to Feel Better about Yourself (Mayo Foundation for Medical Education and Research) Also in Spanish
• Spirituality and Health (American Academy of Family Physicians) Also in Spanish
• Stay Positive (Mental Health America)
• Take Care of Your Spirit (Mental Health America)

Statistics and Research

Find an expert.

• American Psychiatric Association
• Substance Abuse and Mental Health Services Administration
• 3 Ways to Practice Gratitude (For Teens) (Nemours Foundation)
• Gratitude (For Teens) (Nemours Foundation)
• Steps to Support Good Mental Health (Department of Health and Human Services, Office on Women's Health) Also in Spanish

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Role of Physical Activity on Mental Health and Well-Being: A Review

Aditya mahindru.

1 Department of Psychiatry, Jawaharlal Nehru Medical College, Datta Meghe Institute of Medical Sciences, Wardha, IND

Pradeep Patil

Varun agrawal.

In addition to the apparent physical health benefits, physical activity also affects mental health positively. Physically inactive individuals have been reported to have higher rates of morbidity and healthcare expenditures. Commonly, exercise therapy is recommended to combat these challenges and preserve mental wellness. According to empirical investigations, physical activity is positively associated with certain mental health traits. In nonclinical investigations, the most significant effects of physical exercise have been on self-concept and body image. An attempt to review the current understanding of the physiological and psychological mechanisms by which exercise improves mental health is presented in this review article. Regular physical activity improves the functioning of the hypothalamus-pituitary-adrenal axis. Depression and anxiety appear to be influenced by physical exercise, but to a smaller extent in the population than in clinical patients. Numerous hypotheses attempt to explain the connection between physical fitness and mental wellness. Physical activity was shown to help with sleep and improve various psychiatric disorders. Exercise in general is associated with a better mood and improved quality of life. Physical exercise and yoga may help in the management of cravings for substances, especially in people who may not have access to other forms of therapy. Evidence suggests that increased physical activity can help attenuate some psychotic symptoms and treat medical comorbidities that accompany psychotic disorders. The dearth of literature in the Indian context also indicated that more research was needed to evaluate and implement interventions for physical activity tailored to the Indian context.

Introduction and background

Physical activity has its origins in ancient history. It is thought that the Indus Valley civilization created the foundation of modern yoga in approximately 3000 B.C. during the early Bronze Age [ 1 ]. The beneficial role of physical activity in healthy living and preventing and managing health disorders is well documented in the literature. Physical activity provides various significant health benefits. Mechanical stress and repeated exposure to gravitational forces created by frequent physical exercise increase a variety of characteristics, including physical strength, endurance, bone mineral density, and neuromusculoskeletal fitness, all of which contribute to a functional and independent existence. Exercise, defined as planned, systematic, and repetitive physical activity, enhances athletic performance by improving body composition, fitness, and motor abilities [ 2 ]. The function of physical activity in preventing a wide range of chronic illnesses and premature mortality has been extensively examined and studied. Adequate evidence links medical conditions such as cardiovascular disease and individual lifestyle behaviours, particularly exercise [ 3 ]. Regular exercise lowered the incidence of cardiometabolic illness, breast and colon cancer, and osteoporosis [ 4 ]. In addition to improving the quality of life for those with nonpsychiatric diseases such as peripheral artery occlusive disease and fibromyalgia, regular physical activity may help alleviate the discomforts of these particular diseases [ 5 ]. Exercise also helps with various substance use disorders, such as reducing or quitting smoking. As physical exercise strongly impacts health, worldwide standards prescribe a weekly allowance of "150 minutes" of modest to vigorous physical exercise in clinical and non-clinical populations [ 6 ]. When these recommendations are followed, many chronic diseases can be reduced by 20%-30%. Furthermore, thorough evaluations of global studies have discovered that a small amount of physical exercise is sufficient to provide health benefits [ 7 ].

Methodology

In this review article, a current understanding of the underlying physiological and psychological processes during exercise or physical activity that are implicated in improving mental health is presented. Search terms like "exercise" or "physical activity" and "mental health", "exercise" or "physical activity" and "depression", "exercise" or "physical activity" and "stress", "exercise" or "physical activity" and "anxiety", "exercise" or "physical activity" and "psychosis," "exercise" or "physical activity" and "addiction" were used as search terms in PubMed, Google Scholar, and Medline. An overwhelming majority of references come from works published within the past decade.

The impact of physical health on mental health

There is an increasing amount of evidence documenting the beneficial impacts of physical activity on mental health, with studies examining the effects of both brief bouts of exercise and more extended periods of activity. Systematic evaluations have indicated better outcomes for mental diseases with physical activity. Numerous psychological effects, such as self-esteem, cognitive function, mood, depression, and quality of life, have been studied [ 8 ]. According to general results, exercise enhances mood and self-esteem while decreasing stress tendencies, a factor known to aggravate mental and physical diseases [ 9 ]. Studies show that people who exercise regularly have a better frame of mind. However, it should be highlighted that a consistent link between mood enhancement and exercise in healthy individuals has not been established.

Additionally, human beings produce more of these two neurochemicals when they engage in physical activity. Human bodies manufacture opioids and endocannabinoids that are linked to pleasure, anxiolytic effects, sleepiness, and reduced pain sensitivity [ 10 ]. It has been shown that exercise can improve attention, focus, memory, cognition, language fluency, and decision-making for up to two hours [ 11 ]. Researchers state that regular physical activity improves the functioning of the hypothalamus-pituitary-adrenal (HPA) axis, lowering cortisol secretion and restoring the balance of leptin and ghrelin (Figure ​ (Figure1) 1 ) [ 12 ].

HPA: hypothalamus-pituitary-adrenal

This image has been created by the authors.

Regular exercise has immunomodulatory effects such as optimising catecholamine, lowering cortisol levels, and lowering systemic inflammation. Physical activity has been shown to increase plasma brain-derived neurotrophic factor (BDNF), which is thought to reduce amyloid-beta toxicity linked to Alzheimer's disease progression [ 13 ].

Although no causal correlations have been proven, methodologically sound research has discovered a related improvement in mentally and physically ill populations. These findings are based on research and studies conducted all across the globe, particularly in the Western Hemisphere. In order to address a widespread health problem in India, it is useful to do a literature review that draws on research conducted in a variety of settings. In addition, the prevalence of these mental illnesses and the benefits of exercise as a complementary therapy might be made clear by a meta-analysis of research undertaken in India [ 14 ].

This review also analysed published literature from India to understand the effects of exercise on mental health and the implications for disease management and treatment in the Indian context. Results from Indian studies were consistent with those found in global meta-analyses. The Indian government has made public data on interventions, such as the effects of different amounts of physical exercise. Exercising and yoga have been shown to be effective adjunct therapies for a variety of mental health conditions [ 12 ]. Though yoga may not require a lot of effort to perform, other aspects of the program, such as breathing or relaxation exercises, may have an impact on a practitioner's mental health at the same time. Due to its cultural significance as a common physical practice among Indians and its low to moderate activity level, yoga would be an appropriate activity for this assessment [ 15 ].

Yoga as an adjunctive treatment 

Although yoga is a centuries-old Hindu practice, its possible therapeutic effects have recently been studied in the West. Mind-body approaches have been the subject of a lot of studies, and some of the findings suggest they may aid with mental health issues on the neurosis spectrum. As defined by the National Center for Complementary and Alternative Medicine, "mind-body interventions" aim to increase the mind's potential to alter bodily functions [ 16 ]. Due to its beneficial effects on the mind-body connection, yoga is used as a treatment for a wide range of conditions. Possible therapeutic benefits of yoga include the activation of antagonistic neuromuscular systems, stimulation of the limbic system, and a reduction in sympathetic tone.

Anxiety and depression sufferers might benefit from practising yoga. Yoga is generally safe for most people and seldom causes unintended negative consequences. Adding yoga to traditional treatment for mental health issues may be beneficial. Many of the studies on yoga included meditation as an integral part of their methodology. Meditation and other forms of focused mental practice may set off a physiological reaction known as the relaxation response. Functional imaging has been used to implicate certain regions of the brain that show activity during meditation. According to a wealth of anatomical and neurochemical evidence, meditation has been shown to have far-reaching physiological effects, including changes in attention and autonomic nervous system modulation [ 17 ]. Left anterior brain activity, which is associated with happiness, was shown to rise considerably during meditation. There's also some evidence that meditation might worsen psychosis by elevating dopamine levels [ 18 - 20 ]. We do not yet know enough about the possible downsides of meditation for patients with mental illness, since this research lacks randomised controlled trials.

Physical activity and schizophrenia

Schizophrenia is a debilitating mental disorder that often manifests in one's early years of productive life (late second decade). Remission of this disorder occurs in just a small fraction of cases. More than 60% will have relapses, and they might occur with or without noticeable deficits. Apart from delusions, hallucinations, and formal thought disorders, many patients exhibit cognitive deficits that emerge in the early stages of the disease and do not respond adequately to therapy [ 21 ].

Treatment for schizophrenia is challenging to master. Extrapyramidal side effects are a problem with first-generation antipsychotic drugs. Obesity and dyslipidemia have been related to second-generation drugs, which may cause or exacerbate these conditions. The majority of patients do not achieve complete remission, and many do not even experience satisfactory symptom relief. Even though certain antipsychotic medications may alleviate or even exacerbate negative and cognitive symptoms, these responses are far less common. This means that patients may benefit from cognitive rehabilitation. Because of their illness or a negative reaction to their medicine, they may also have depressive symptoms. This would make their condition even more disabling. Many patients also deal with clinical and emotional complications. Tardive extrapyramidal illnesses, metabolic syndromes, defect states, and attempted suicide are all in this category. Patient compliance with treatment plans is often poor. The caregivers take on a lot of stress and often get exhausted as a result.

Evidence suggests that increased physical activity can aid in attenuating some psychotic symptoms and treating medical comorbidities that accompany psychotic disorders, particularly those subject to the metabolic adverse effects of antipsychotics. Physically inactive people with mental disorders have increased morbidity and healthcare costs. Exercise solutions are commonly recommended to counteract these difficulties and maintain mental and physical wellness [ 22 ].

The failure of current medications to effectively treat schizophrenia and the lack of improvement in cognitive or negative symptoms with just medication is an argument in favour of utilising yoga as a complementary therapy for schizophrenia. Even without concomitant medication therapy, co-occurring psychosis and obesity, or metabolic syndrome, are possible. The endocrine and reproductive systems of drug abusers undergo subtle alterations. Numerous studies have shown that yoga may improve endocrine function, leading to improvements in weight management, cognitive performance, and menstrual regularity, among other benefits. In this context, the role of yoga in the treatment of schizophrenia has been conceptualized. However, yoga has only been studied for its potential efficacy as a therapy in a tiny number of studies. There might be several reasons for this. To begin with, many yoga academies frown against the practice being adapted into a medical modality. The second misconception is that people with schizophrenia cannot benefit from the mental and physical aspects of yoga practised in the ways that are recommended. Third, scientists may be hesitant to recommend yoga to these patients because of their lack of knowledge and treatment compliance.

In a randomised controlled experiment with a yoga group (n = 21) and an exercise group (n = 20), the yoga group exhibited a statistically significant reduction in negative symptoms [ 2 ]. In accordance with the most recent recommendations of the National Institute for Health and Care Excellence (NICE), the above research provides substantial evidence for the use of yoga in the treatment of schizophrenia. According to a meta-analysis of 17 distinct studies [ 23 ] on the subject, frequent physical activity reduces the negative symptoms associated with schizophrenia considerably.

Physical activity and alcohol dependence syndrome

Substance abuse, namely alcohol abuse, may have devastating effects on a person's mental and physical health. Tolerance and an inability to control drinking are some hallmarks of alcoholism. Research shows that physical activity is an effective supplement in the fight against alcohol use disorder. In addition to perhaps acting centrally on the neurotransmitter systems, physical exercise may mitigate the deleterious health consequences of drinking. Evidence suggests that persons with alcohol use disorder are not physically active and have low cardiorespiratory fitness. A wide number of medical comorbidities, like diabetes mellitus, hypertension, and other cardiovascular illnesses, occur with alcohol use disorders. Physical exercise may be highly useful in aiding the management of these comorbidities [ 24 ].

Physical exercise and yoga may help in the management of cravings for substances when other forms of therapy, such as counselling or medication for craving management are not feasible or acceptable. Physical exercise has been shown to have beneficial effects on mental health, relieve stress, and provide an enjoyable replacement for the substance. However, the patient must take an active role in physical activity-based therapies rather than passively accept the process as it is, which is in stark contrast to the approach used by conventional medicine. Since most substance use patients lack motivation and commitment to change, it is recommended that physical activity-based therapies be supplemented with therapies focusing on motivation to change to maximise therapeutic outcomes.

One hundred seventeen persons with alcohol use disorder participated in a single-arm, exploratory trial that involved a 12-minute fitness test using a cycle ergometer as an intervention. Statistically, significantly fewer cravings were experienced by 40% [ 24 ]. Exercise programmes were found to significantly reduce alcohol intake and binge drinking in people with alcohol use disorder in a meta-analysis and comprehensive review of the effects of such therapies [ 25 ].

Physical activity and sleep

Despite widespread agreement that they should prioritise their health by making time for exercise and sufficient sleep, many individuals fail to do so. Sleep deprivation has negative impacts on immune system function, mood, glucose metabolism, and cognitive ability. Slumber is a glycogenetic process that replenishes glucose storage in neurons, in contrast to the waking state, which is organised for the recurrent breakdown of glycogen. Considering these findings, it seems that sleep has endocrine effects on the brain that are unrelated to the hormonal control of metabolism and waste clearance at the cellular level. Several factors have been proposed as potential triggers for this chain reaction: changes in core body temperature, cytokine concentrations, energy expenditure and metabolic rate, central nervous system fatigue, mood, and anxiety symptoms, heart rate and heart rate variability, growth hormone and brain-derived neurotrophic factor secretion, fitness level, and body composition [ 26 ].

After 12 weeks of fitness training, one study indicated that both the quantity and quality of sleep in adolescents improved. Studies using polysomnography indicated that regular exercise lowered NREM stage N1 (very light sleep) and raised REM sleep (and REM sleep continuity and performance) [ 22 ]. As people age, both short- and long-term activities have increasingly deleterious effects on sleep. In general, both short- and long-term exercise were found to have a favourable effect on sleep quality; however, the degree of this benefit varied substantially among different sleep components. On measures of sleep quality, including total sleep time, slow-wave sleep, sleep onset latency, and REM sleep reduction, acute exercise had no effect. But both moderate and strenuous exercise has been shown to increase sleep quality [ 27 ]. According to a meta-analysis of randomised controlled trials, exercise has shown a statistically significant effect on sleep quality in adults with mental illness [ 28 ]. These findings emphasise the importance that exercise plays in improving outcomes for people suffering from mental illnesses.

Physical activity in depressive and anxiety disorders

Depression is the leading cause of disability worldwide and is a major contributor to the global burden of disease, as per the World Health Organization. However, only 10%-25% of depressed people actually seek therapy, maybe due to a lack of money, a lack of trained doctors, or the stigma associated with depression [ 29 ]. For those with less severe forms of mental illness, such as depression and anxiety, regular physical exercise may be a crucial part of their treatment and management. Exercise and physical activity might improve depressive symptoms in a way that is comparable to, if not more effective than, traditional antidepressants. However, research connecting exercise to a decreased risk of depression has not been analysed in depth [ 30 ]. Endorphins, like opiates, are opioid polypeptide compounds produced by the hypothalamus-pituitary system in vertebrates in response to extreme physical exertion, emotional arousal, or physical pain. The opioid system may mediate analgesia, social bonding, and depression due to the link between b-endorphins and depressive symptoms (Figure ​ (Figure2 2 ).

The "endorphin hypothesis" states that physical activity causes the brain to produce more endogenous opioid peptides, which reduce pain and boost mood. The latter reduces feelings of worry and hopelessness. A recent study that demonstrated endorphins favourably improved mood during exercise, and provided support for these theories suggested that further research into the endorphin theory is required [ 31 ].

Physical activity and exercise have been shown to improve depressive symptoms and overall mood in people of all ages. Exercise has been implicated in lowering depressive and anxious symptoms in children and adolescents as well [ 32 ]. Pooled research worldwide has revealed that physical exercise is more effective than a control group and is a viable remedy for depression [ 33 ]. Most forms of yoga that start with a focus on breathing exercises, self-awareness, and relaxation techniques have a positive effect on depression and well-being [ 34 ]. Despite claims that exercise boosts mood, the optimal kind or amount of exercise required to have this effect remains unclear and seems to depend on a number of factors [ 35 ].

Exercise as a therapy for unipolar depression was studied in a meta-analysis of 23 randomised controlled trials involving 977 subjects. The effect of exercise on depression was small and not statistically significant at follow-up, although it was moderate in the initial setting. When compared to no intervention, the effect size of exercise was large and significant, and when compared to normal care, it was moderate but still noteworthy [ 36 ]. A systematic evaluation of randomised controlled trials evaluating exercise therapies for anxiety disorders indicated that exercise appeared useful as an adjuvant treatment for anxiety disorders but was less effective than antidepressant treatment [ 37 ].

Conclusions

The effects of exercise on mental health have been shown to be beneficial. Among persons with schizophrenia, yoga was shown to have more positive effects with exercise when compared with no intervention. Consistent physical activity may also improve sleep quality significantly. Patients with alcohol dependence syndrome benefit from a combination of medical therapy and regular exercise since it motivates them to battle addiction by decreasing the craving. There is also adequate evidence to suggest that physical exercise improves depressive and anxiety symptoms. Translating the evidence of the benefits of physical exercise on mental health into clinical practice is of paramount importance. Future implications of this include developing a structured exercise therapy and training professionals to deliver it. The dearth of literature in the Indian context also indicates that more research is required to evaluate and implement interventions involving physical activity that is tailored to the Indian context.

The content published in Cureus is the result of clinical experience and/or research by independent individuals or organizations. Cureus is not responsible for the scientific accuracy or reliability of data or conclusions published herein. All content published within Cureus is intended only for educational, research and reference purposes. Additionally, articles published within Cureus should not be deemed a suitable substitute for the advice of a qualified health care professional. Do not disregard or avoid professional medical advice due to content published within Cureus.

The authors have declared that no competing interests exist.

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Header menu - drawer | united kingdom, physical health and mental health.

This content mentions anxiety and depression, which some people may find triggering.

• how does my mental health affect my physical health
• what can I do to help myself

Physical health problems significantly increase our risk of developing mental health problems, and vice versa.

Nearly one in three people with a long-term physical health condition also has a mental health problem, most often depression or anxiety.

How does my mental health affect my physical health?

Research shows that people with a mental health problem are more likely to have a preventable physical health condition such as heart disease.

This can be for a variety of reasons, including:

• genetics – the genes that make it more likely that you will develop a mental health problem may also play a part in physical health problems
• low motivation – some mental health problems or medications can affect your energy or motivation to take care of yourself
• difficulty with concentration and planning – you may find it hard to arrange or attend medical appointments if your mental health problem affects your concentration
• lack of support to change unhealthy behaviour – healthcare professionals may assume you’re not capable of making changes, so won’t offer any support to cut down on drinking or give up smoking, for example
• being less likely to receive medical help – healthcare professionals may assume your physical symptoms are part of your mental illness and not investigate them further. People with a mental illness are less likely to receive routine checks (like blood pressure, weight and cholesterol) that might detect symptoms of physical health conditions earlier.

As well as this, mental health problems can come with physical symptoms. Our bodies and minds are not separate, so it’s not surprising that mental ill health can affect your body. Depression can come with headaches, fatigue and digestive problems, and anxiety can create an upset stomach, for example. Other symptoms can include insomnia, restlessness and difficulty concentrating.

What can I do to help myself?

Having a mental health problem doesn’t mean it’s inevitable that you will develop a physical health problem. There are things you can do to give yourself the best chance of staying physically well.

Physical activity is a great way to keep you physically healthy as well as improving your mental wellbeing. Research shows that doing exercise releases feel-good chemicals called endorphins in the brain. Even a short burst of 10 minutes brisk walking can improve your mental alertness, energy and mood.

Whether you’re tending your garden or running a marathon, exercise can significantly improve your quality of life. Finding an activity you enjoy can make you feel less stressed, more focused, and give you a sense of purpose. For more tips on ways to get started, read our guide on  how to look after your mental health using exercise .

Eating well can improve your wellbeing and your mood. A balanced diet is one that includes healthy amounts of proteins, essential fats, complex carbohydrates, vitamins, minerals and water. The food we eat can influence the development, management and prevention of numerous mental health conditions including depression and dementia .

Stop smoking

Smoking has a negative impact on both mental and physical health. Many people with mental health problems believe that smoking relieves their symptoms, but these effects are only short-term. It’s never too late to quit, and there is now a lot of support available to help you give up.

Make an appointment with your GP

If you’re worried about your physical health, or you’ve been invited for a routine check or screening, make an appointment to see your GP. Waiting times will be different at different GP surgeries: ask for an emergency appointment if you need to see someone urgently.

If you find it hard to talk to healthcare professionals or are worried you won’t be listened to, you could bring someone to help you assert yourself. This could be a friend, relative or professional advocate. Mind has more information on finding an advocate .

Epidemiology of multimorbidity and implications for health care, research, and medical education: a cross-sectional study - The Lancet

Mental health - The King's Fund

Physical health in mental illness | Mental health - Royal College of Nursing

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Maintaining physical health

Introduction.

In order to do well in school, especially considering the rigors of the program, balance mental well-being and physical health. Being healthy allows for best learning, performance, and personal satisfaction while in school. Creating a healthy lifestyle now will promote a lifelong healthy lifestyle. Bonus: exercise promotes brain neuronal growth and persistent connections. Exercise before class to stimulate brain function. Exercise right after learning a new skill to hone the skill even further without more practice!

• Get regular medical and dental check-ups while in school.
• Minimize caffeine consumption.
• See UIll tobacco cessation program
• Don’t do drugs.
• Minimize alcohol consumption.
• Set a goal for weight loss if necessary.
• Give yourself a reward if you’ve stuck to your plan of exercising all week.
• Be sure to get adequate sleep, ESPECIALLY the night before a big exam.
• See your physician or visit Boynton if you feel ill, don’t wait until you are so ill that it is necessary to go to an Emergency Room.
• Practice safe sex.
• Appoint a designated driver if you plan on drinking.
• See UIll recipe box for tools, tips and recipes
• Minimize fatty/sugary snacks and meals.
• Start the day with a healthy breakfast.
• Take healthy snacks, such as veggies, fruits, nuts, or yogurt to school to snack on while you’re studying.
• Consider walking or riding a bike when appropriate.
• Walk during your breaks. Aim for 10,000 steps/day.
• Take the stairs instead of the elevator.
• Exercise with a friend—set a regular time and remind each other.
• Buy portable equipment, like a jump rope and use it when you can.
• Be sure that the exercise you choose to do is accessible, comfortable, but mainly be sure that it’s FUN, so that you continue to do it.

Under times of stress, some people find it hard to maintain weight. Others use dieting to feel in control

• Don’t forget to eat.
• Set up specific times for eating, even if you’re not hungry.
• Consider a healthy supplement instead of skipping a meal.
• Carry health snacks like fruit, raisins, or energy bars.
• Talk to a counselor if you struggle with your relationship with food

People to talk about a healthy lifestyle

• Your physician
• Your faculty mentors
• Your classmates
• Your personal trainer
• A nutritionist or dietitian
• A mental health counselor
• Student counseling services: (612) 624-3323
• Boynton Mental health clinic: (612) 624-1444
• Athena Diesch-Chham: (612) 625-4168, [email protected]
• AVMA physical health resources

Final Thoughts

If you haven’t had a healthy lifestyle before coming into vet school, IT IS NOT TOO LATE. Learning is optimal when you are at your best mentally and physically. Start doing something for yourself today to promote a healthy lifestyle and to facilitate personal and academic success.

——————–

“ I tend to be a B or C student in veterinary school, but the one semester I almost got straight A’s was the semester that I started training for a half marathon, and essentially prioritized things other than school. It made me use my time more efficiently, and honestly working out solved a lot of other problems for me like anxiety, insomnia, and that feeling of guilt you have for taking care of yourself when you feel like you should be studying. Prioritize the important things first. You can do it. ”

UMN CVM Student, Class of 2019

“ Play a sport! Whether it’s intramural or a league out in the cities, it gives you an excuse to play at least once a week and completely forget about your stressors. Also, they cost money so you’re less likely to skip games which ensure you get your wellness activity in! ”

UMN CVM Student, Class of 2021

“ The hardest part about maintaining physical health is simply getting out of bed, driving/walking to the gym, etc. An awesome way to motivate yourself to get active is to have accountability partners. Have a friend that you go to a yoga class with, a partner for running or a group of other students for an intramural team. This way you have others who you have to meet and are expecting you to be there. It’s a win- win situation! Being active in veterinary school has really helped me maintain not only my physical health but also my mental and emotional health as well .“

“ Always make time for exercise. It helps decrease stress and gives you a study break. You don’t need to do a lot. Just do something to get moving. There is no draw back. ”

UMN CVM Student, Class of 2020

“ I like to pick a number of workouts I want to complete each day and write down which days I will do them. That way when I have a day off I don’t have to second guess if I should be at the gym. ”

“ Find a classmate with similar exercise activities that they enjoy and plan to do them together. My friends and I do yoga, challenge each other to get enough steps on FitBit, and lift weights together. It keeps you motivated to maintain your physical health, and you get to socialize while you do it! ”

“It is essential to continue extracurricular activities that enhance your life. For example, soccer has always been a great stress relief and a time for me to socialize with friends, so I chose to continue playing during Vet school . Not only did it help me stay balanced between academics and extracurricular activities, but it also kept me feeling fit and healthy. When I feel healthy, I have more energy to study and feel better overall, especially on days that require longer hours.”

JABSOM Student, Class of 2004

“I have always been an athlete. It is tough to keep it up in school. Sometimes I chose to sleep or study over running/getting outdoors. But, I’ve learned that I could study so much better on the days that I did go surfing, running, etc.”

JABSOM Student, Class of 2003

“ In Unit 3, I took undergraduate yoga and hula classes. I found these classes to be stress- relievers [which helped] me maintain good physical and psychological health. Also, in Unit 4, I took undergraduate dance class for a couple of months. It was very relaxing and energizing. In addition, though I was so busy most of the time, I tried to cook my own healthy food and avoided eating out too [often]. Lastly, I set aside a time for a mass every Sunday to stay in touch with the Higher Power.”

JABSOM Student, Class of 2007

“Intramural sports with classmates (Running, basketball, [ surfing ] ) is a great way to bond, stay fit, and keep your sanity.”

”Its been helpful for me to commit to riding my bike to class. That way I am forced to exercise.”

JABSOM Student, Class of 2008

Well-being Handbook Copyright © 2019 by Erin Malone is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License , except where otherwise noted.

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The Health Benefits of Resilience—And How to Cultivate More of It

Overcoming adversity has mental, emotional, and physical health benefits..

Posted May 13, 2024 | Reviewed by Devon Frye

• What Is Resilience?
• Find counselling near me
• Being resilient helps foster greater health, happiness, and fulfillment.
• Creating a routine that builds resilience is possible.
• Simple strategies to build resilience include frequent movement, laughing more, and practicing gratitude.

My sister is a three-time breast cancer survivor who has a challenging autoimmune condition and has personally experienced significant loss in her lifetime. And yet, my sister is quick to smile and lend a helping hand, and she expresses joy and gratitude frequently.

She is one of the most resilient people I know, which got me thinking: How does resilience impact health, and, more importantly, how can a person become more resilient even if they are not naturally bent in that direction?

Resilience is our ability to bounce back from adversity. The American Psychological Association defines it as “the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility.” Highly resilient people like my sister find ways to shift gears, heal, and move forward. And as it turns out, there are significant health benefits to being resilient.

Why Resilience Matters

Resilience plays a fundamental role in promoting overall health and well-being. Beyond merely coping with challenges, cultivating resilience offers many benefits that extend across various aspects of life. [1]

Physically, resilience contributes to health by reducing the negative impacts of stress on the body. Research indicates that individuals with higher levels of resilience tend to have lower rates of chronic diseases, such as cardiovascular conditions, and exhibit stronger immune system function. [2] Moreover, resilient individuals often engage in healthier lifestyle behaviors, such as regular exercise and balanced nutrition , which further support physical well-being. [2]

Mentally and emotionally, resilience serves as a protective factor against the development of mental health disorders like anxiety and depression . [3] Resilient individuals are better equipped to manage stress, adapt to change, and maintain a positive outlook, fostering greater psychological strength in the face of adversity. This emotional resilience not only enhances mental health but also improves relationships, productivity , and overall quality of life.

Socially, resilience strengthens interpersonal connections and fosters a sense of community and support. [2] Resilient individuals are more adept at seeking help, offering assistance, and building strong social networks that serve as valuable resources during challenging times. These connections provide emotional sustenance, encouragement, and practical assistance, reinforcing resilience and promoting collective well-being.

In essence, cultivating resilience is a holistic endeavor that positively impacts physical health, mental well-being, and social connection. By developing resilience skills and nurturing a resilient mindset, individuals can better navigate life's inevitable ups and downs, fostering greater health, happiness , and fulfillment.

Creating a Routine that Builds Resilience

While it’s true that resilience can be passed on from generation to generation (our mom was very resilient), it’s also true that resilience is a trait that can be nurtured and strengthened. It’s not a case of either you have it or you don’t.

Cultivating resilience involves developing skills and daily practices that strengthen our ability to adapt and thrive in the face of adversity. Here are some strategies to foster resilience:

• Release regret: This is perhaps the most important thing to consider. Resilient people naturally look to the future and like to plan and influence their destiny. This is hard to do when holding on to regret from the past. The best way to release regret is to acknowledge it, learn from it, and then let it go.
• Garner gratitude: Expressing gratitude consistently is one of the most powerful things you can do to become more resilient. In addition, research demonstrates that people who are consistently grateful have better mental, emotional, and physical health. [4]
• Move more: Exercise is a great way to become more resilient. In fact, a study conducted during the 2020 pandemic found that exercise was strongly correlated to resilience. [5]
• Encourage optimism: A positive outlook that focuses on your strengths, successes, and achievements, will help you be more resilient during difficult times. Research is clear that optimistic people are more likely to be emotionally, mentally, and physically healthier than pessimistic people. [6]
• Laugh more: Laughter has been shown to decrease stress hormones like cortisol, increase feel-good chemicals like oxytocin , and enhance immunity. [7] Try to consciously infuse more laughter in your life by renting a comedy, watching a funny sitcom, hanging out with a funny friend, following your favorite comedian(s) on social media , and just smiling more.
• Develop a growth mindset : Embrace challenges as growth opportunities rather than viewing them as insurmountable obstacles. Focus on learning from setbacks and approach difficulties with a mindset of curiosity and hope.
• Build social support: Cultivate strong relationships with friends, family, and community members who provide emotional support, encouragement, and practical assistance during challenging times. Invest time and effort in nurturing these connections, and don't hesitate to reach out for help when needed.
• Practice self-care: Prioritize activities that promote physical, mental, and emotional well-being, such as regular exercise, healthy eating, adequate sleep, and stress-reduction techniques like mindfulness meditation or deep breathing exercises.
• Embrace flexibility and adaptability: Change is a natural part of life. Being flexible helps us adapt to new circumstances and situations. When change is negative, practice reframing it in a more positive light by focusing on opportunities for growth and learning. Remind yourself that setbacks are temporary, and you have the strength and resources to overcome them.

By incorporating these strategies into your daily life, you can cultivate greater resilience and build the skills and mindset needed to navigate life's challenges with strength and grace. Just like all new behaviors, consistency is key because it’s true that practice makes perfect.

Today my sister is retired after a successful career . She has a wonderful husband, amazing children, and beautiful grandchildren. Grandmother is the role she was born to play. I’m so fortunate to have her as my sister and my best friend.

[1] Peccoralo LA, Mehta DH, Schiller G, Logio LS. The health benefits of resilience. Nutrition, Fitness, and Mindfulness . 2020

[2] Krause KD. The impact of resilience on health: lessons learned and future directions. Behavioral Medicine . 2020;46(3-4).

[3] Musich S, Wang SS, Schaeffer JA, et al. The association of increasing resilience with positive health outcomes among older adults. Geriatric Nursing . 2022;44:97-104.

[4] Allen S. The science of gratitude. Greater Good Science Center. 2018;May.

[5] Lancaster MR, Callaghan P. The effect of exercise on resilience, its mediators and moderators, in a general population during the UK COVID-19 pandemic in 2020: a cross-sectional online study. BMC Public Health . 2022;22.

[6] Lee LO, James P, Zevon ES, Kubzansky LD. Optimism is associated with exceptional longevity in 2 epidemiologic cohorts of men and women. PNAS . 2019;116(37).

[7] Kramer C, Leitao C. Laughter as medicine: a systematic review and meta-analysis of interventional studies evaluating the impact of spontaneous laughter on cortisol levels. PLoS ONE . 2023;18(5).

Karolyn A. Gazella is a natural health writer and the founder of the Natural Medicine Journal. She is also the co-author of books including The Definitive Guide to Thriving After Cancer.

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How to maintain physical and mental health during coronavirus

Assistant Professor of Biology, Center for Infectious Disease Dynamics, Penn State

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Nita Bharti does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

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Millions are asking for clear, comprehensive information and guidelines regarding the novel coronavirus. Unfortunately, the U.S. public hasn’t received factual information or future direction from the federal government. Instead, the government has underreported cases and local transmission rates due to a lack of testing kits.

But during a crisis, leadership can come from unexpected places.

As he suspended all NBA games, commissioner Adam Silver delivered a powerful message to the public that the outbreak must be taken seriously. With that single announcement, Silver enforced more effective public health policy than the White House has during this pandemic. Shortly thereafter, all other major sports leagues followed his lead; the NBA’s decisive action helped the dominoes fall.

Last January, NFL running back Marshawn Lynch delivered solid advice for his younger colleagues in a post-game interview : take care of your bodies, your mentals, and your chicken (that is, your money). Fortuitously, this is also applicable for everyone during COVID-19.

As an assistant professor of biology at The Pennsylvania State University, I study infectious disease risks and preventative solutions. I know the only way to stop this outbreak and prevent severe cases is to reduce transmission. Without all of us changing our behavior, those who are more likely to experience severe outcomes will have negative health outcomes.

While the elderly and people with respiratory conditions are at highest risk, severe cases have also been reported in young, otherwise healthy people. Without behavioral interventions, so many patients will require hospitalization, they will exceed the capacity of the U.S. health care system. This will cause preventable deaths.

Reducing overall transmission will protect the most vulnerable members of our communities and keep the health care system functioning. You are no longer making decisions for only yourself, you have to constantly consider how your personal behavior is going to impact everyone around you and everyone around them.

You need space, but you also need connection

So far, no pharmaceutical interventions, such as vaccines and antiviral drugs, exist. At the moment, we must rely on basic public health measures: wash your hands frequently, don’t touch your face, use hand sanitizer, and limit your exposure to others. It may sound simplistic, but those things are enormously helpful. Non-pharmaceutical interventions are extremely effective against infectious diseases; all Ebola epidemics prior to 2014 are just one example.

Right now, this means avoiding direct physical contact with others. Avoid crowds, currently groups over 10 , reduce or eliminate non-essential travel, and expand the space between you and others to practice social distancing. Give yourself about 6 feet of space. But if you’re not feeling sick, you don’t have to become sedentary or trapped indoors. Go for a walk, dance around your house, or tune into on-demand fitness or YouTube instructors. If you think you’re getting sick (or if you’re already sick) you need to stay home and keep away from others. Self-quarantine is a good idea anytime you think you have an infectious disease.

Social distancing is actually physical distancing; it does not mean social isolation. During this outbreak, your mental health is critical and vulnerable right now. Social support helps and is also linked to physical health . It’s all connected .

Make deliberate efforts to be in touch with family, friends, or colleagues/classmates who are now telecommuting. Any kind of direct communication will be supportive: email, texts, video chats, even voice calls, if that’s your thing. It’s likely someone you know will end up in quarantine or isolation for 14 days, and it will be psychologically challenging . Help them, but don’t take on all the responsibility.

Create a schedule to have a different friend or relative check in with them. Also note that social media can have negative impacts on mental health. Don’t assume Instagram puppies will keep your quarantined friends fully supported.

Missing travel or events you’ve been excited about will bring disappointment. It’s OK to feel sad about losses that seem trivial right now. The endless stream of news, with rapidly changing information and misinformation, can be overwhelming. The lack of a large-scale management plan from the government might leave you frustrated. Take a moment to acknowledge those feelings of insecurity. Now more than ever, don’t face your anxiety alone.

We’re in this together

Finally, the meaty part of all this: Don’t blow your paycheck stockpiling months of food and supplies. Don’t panic and buy every possible over-the-counter drug. Buy what you need and leave the rest for others.

It is a good idea to check your prescription medications and make sure you’ve got a month’s supply on hand. Assess the shelf-stable foods you have. You may own enough unexpired cans and products to get you through several days. Aim to have two to four weeks of non-perishables around so you don’t have to shop frequently and base your decisions on what you can safely spend and store.

Since this outbreak began, the federal government has fumbled response and preparedness. Conversely, local government officials set precedents to eliminate costs for testing and treatment. New York , Washington and California led the way, announcing free testing early.

On March 12, Rep. Katie Porter pressed the director of the Centers for Disease Control and Prevention to finally deliver a long-overdue “guarantee” of free coronavirus testing for every American. We don’t know how this will roll out operationally, given the shortage of test kits, but the importance of free testing cannot be overstated . People don’t get tested if they’re worried about costs. And that’s a huge problem: Unreported or mild cases lead to transmission that is nearly impossible to stop.

Employers also need to encourage and reward responsible self-quarantining behavior. Paid sick leave would vastly improve compliance with self-quarantine measures. A system where sick days translate to lost wages promotes virus transmission.

This outbreak will continue to change our lives. We will not go back to the way things were in two weeks. We are looking ahead to a new normal. To protect the most vulnerable members of our communities, the less vulnerable must make responsible and unselfish choices. The necessary interventions to manage this outbreak have been unprecedented and sometimes unpopular but necessary. Marshawn Lynch wisely instructed us to protect our bodies, our mentals, and our chicken. Now it’s our responsibility to extend that to protecting each other.

[ Insight, in your inbox each day. You can get it with The Conversation’s email newsletter .]

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Physical Exercise and Mental Health, Essay Example

Pages: 3

Words: 925

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Introduction

The value of physical exercise to the body cannot be overemphasized. Even though there are many perspectives pertaining to its appropriateness, physical exercise has numerous benefits, which cannot be outweighed by any other mechanism applied to the human body. This research embodies  ananalysis of the usefulness of physical exercise in maintaining mental health. First a reflection of characteristics that constitute physical exercise would be undertaken and second, perspectives of mental health will be outlined in relation to the topic. Finally,ananalysis relating the benefits of physical exercise  to mental will be explored.

Physical exercise

Physical exercise is a concept used to describe any activity the body is allowed to access that helps in maintaining or enhancing a person’s health and well-being.  This includes strategies that provide vitality to organs in the body such the heart, lungs, muscular/ skeletal systems, kidneys, brain. Benefits are immense because this engagement allows athletesto master their skills through maintaining body weight, expiration and inspiration activities along with activating glands to produce perspiration. Perspiring is a significant excretory mechanism, which is often inadequately addressed in modern sciences due to attempts of inhibiting the odor (Hardman &Stensel, 2009).                .

The use of antiperspirants causes glands to limit perspiration production and sabotages the excretory process. Subsequently, many physical disturbances occur due to toxin built up Analysts have also confirmed that engaging in regular physical exercise greatly reduces incidences of heart disease, stroke, postpones aging, heart attacks, stimulating the immune system to function efficiently and reducing incidences of type 2 diabetes (Hardman &Stensel, 2009).

Mental health

Mental health relates to the extent psychological well-being is sustained. Essentially, from a non-scientific perspective mental health is the absencepersonality  disordersand brain dysfunction. When viewedfrom a holistic paradigm mental health includes a person’s ability to enjoy and appreciate the values of life. According to psychologists who investigate the human personality mental health could embrace attainment of lower level needs and reaching the highest self-actualization stage. Therefore, in reality mental health could also encompass one’s ability to appropriately cope with adversity and still remain balanced psychologically((Demyttenaere, Bruffaerts& Posada-Villa, 2004).

Further, World health Organization advances that a subjective wellbeing exists whereby a person’s equilibrium is related to the extent of autonomy is articulated; competence  expressed; intergenerational independence is executed and intellectual self-actualization is achieved. According to WHO, it also encompasses the person’s integration potential. This means a cohesiveability appropriatelyaligning one’s self to people, social and physical environments as well as staying connected. Ultimately, it must be clarified that there are diverse theories infirming mental health characteristics (Demyttenaere et.al, 2004).

The American psychological association has definite guidelines for interpreting and diagnosing mental disorders. However, scientists have admitted that it is difficult determining the extent to which mental health classifications are applicable across cultures and social environments. The primary concern of this discussion is analyzing the extent physical exercise promotes mental health or features of personality development consistent with adequate health mental. My theory relates to the perspective that it does promote mental health(Demyttenaere et.al, 2004).

If physical exercise is expected to enhance bodily functions; prevent disease and promote mental and social well-being, then, its role in mental health must be significant. Analysts have confirmed that it has immense impacts on depression; promotes self-esteem; augments a person’s body appeal, which stimulates physical attraction. Health care providers prescribe physical exercise in many of their health promotion strategies. It is often recognized as the miracle/wonder drug for a number of emotional issues. Therefore, if mental health relates to a person’s self-esteem, emotional equilibrium, physical exercise is then a major source of mental health maintenance.

For example, factors responsible for depression include low self-esteem, obesity, anxiety and stress. Research shows where endorphins are produced when people engage in physical activities. Further, studies reveal that this secretion initiates a response known as the runner high, linked to a euphoria created when physical activity is produced. Endorphin is an effective natural pain reliever and serves as an antidepressant when people experience various degree of the condition (Hardman Stensel, 2009).

Theories relating the release of other substances indicate thatanandamide is also a runner high initiator. Supporting researchconfirmedthatserotonin along with endorphin andanandamide levels are elevated in the blood stream. They remain that way days after physical exercise was experienced. Importantly, these endocrine secretions are responsible for mood stabilization weight management, which often affects mental health and ultimately improves self-esteem(Power, 2010).

It has been proven also that physical exercise alone combined with proper nutrition can maintain excellent mental health. There are more studies confirming successful application of physical exercise in depression prevention therapies. Analysts advanced that physical exercise is most effective on mental health when conducted as a group in gym settings or group walking therapies (Power, 2010).

The foregoing research highlighted perspectives relating the impact of physical exercise on mental health reflecting on differing viewpoints. Viewpoints on this subject differ based on classifications of mental health and physical exercise, which were clarified before an analysis was offered. Ultimately, in my point of view once a line of demarcation is drawn between mental health and mental disorder there is no need to differ regardingwhether physical exercise contributes to mental health. Physical exercise is necessary for the perpetuation of life itself.

Demyttenaere, K.Bruffaerts, R., & Posada-Villa, J. (2004). WHO World Mental Health Survey Consortium. Prevalence, severity, and unmet need for treatment of mental disorders in the World Health Organization World Mental Health Survey. Journal of the American Medical Association . 291 (21); 2581–2590

Hardman, A., &Stensel, D. (2009). Physical Activity and Health: The Evidence Explained. London: Routledge

Power, A. (2010). Transforming the Nation’s Health: Next Steps in Mental Health Promotion. American Journal of Public Health 100 (12); 2343–6.

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Home / Essay Samples / Health / Mental Illness / The Importance of Mental Health: Prioritizing Well-being

The Importance of Mental Health: Prioritizing Well-being

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• Topic: Mental Illness , Stress

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