Steps Toward Achieving Greater Mental Well-Being

Mental health does not just involve treating mental illness. Pursuing mental health requires a holistic engagement with mind, soul, and body. There is no finish line to achieving mental well-being; it can be a lifelong journey.

Although we cannot always control our emotions or thought patterns, we do have a great deal of influence over them. Let us examine some evidence-based habits that positively impact mental health, and how individual counseling can play a role in this process.

Defining mental health

The World Health Organization defines mental health as “a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.”

That makes mental health both inward and outward. Mental well-being involves having a healthy self-concept, the capacity to “roll with the punches” of life, and the ability to support both oneself and others. Well-being means a reasonable level of happiness, health, and functioning in everyday life.

According to SAMSHA, mental health “includes our emotional, psychological, and social well-being,” and is related to stress management, relationships, and everyday decision-making. Mental health is not a utopian state of perfection, but rather a baseline level of both balanced functioning, extending inward to ourselves and outward to others.

Just like a physically healthy person may still have a cold, the flu, or even a chronic health condition, mental health does not mean someone never struggles with mental illness. A mentally healthy person will mostly maintain a healthy level of functioning, even when facing challenges and setbacks.

Struggling with your mental health is not a moral failing. Mental illness is not a sin, just like physical illness is not a sin. We seek greater mental health to steward the hearts, minds, and emotions that God has created in us.

Throughout the book of Psalms and elsewhere in scripture, we can see a range of human emotions. We get to see how the biblical writers and characters interact with God while acknowledging the reality and frailty of their human minds and hearts. God is strong and powerful, and we are his weak and finite human creations. As we seek to grow in mental well-being, we can do so in reliance on Him and trust in His care and love for us.

Christian counseling for mental health takes these truths into account and provides support and mental healthcare from the context of a biblical worldview, always acknowledging the lordship of Christ over every aspect of our lives, including our mental well-being.

Factors associated with mental well-being

If mental health is the goal, what are some steps we can take to achieve it? Keeping in mind that mental health is a journey and not a destination, we can explore some of the lifestyle choices most commonly linked with positive mental well-being.

Among the many factors associated with greater mental health, these nine habits stand out for their positive impacts. None of them guarantees that a person will feel mentally healthy or stable. But they do have vast potential to add value to your life.

Many of these habits are linked with lower levels of depression and anxiety. Some have even been found to be more effective than medication in the long term. However, please discuss all lifestyle adjustments and medications with your medical doctor and a mental health professional.

Nine habits associated with a healthy mental space include:

A healthy diet

A “plant-forward” or Mediterranean-style diet rich in whole grains, fruit and vegetables, legumes, nuts, and lean meats has positive links to both physical and mental health. There is no one perfect diet, but by focusing on adding in nutrient-rich food whenever possible, you can take a big step in the right direction.

An active lifestyle

Being sedentary is a huge health risk factor. Incorporating daily movement is one of the best things you can do for your overall health. Daily movement does not have to be a punishing workout regimen to make a difference in your health; any regular movement that you enjoy will benefit you.

Time in nature

As modern humans we are often disconnected from our natural environment. Time outside, exposed to natural light, can improve our circadian rhythms. Numerous studies have shown the mental health benefits of walking outside. Walking in a forest has shown some of the most positive psychological outcomes. This is not possible for everyone, but even small doses of nature time can make a big difference.

Adequate sleep

Most adults need between seven and nine hours of sleep per night. While some people struggle with insomnia, sleep is also positively affected by a less sedentary lifestyle and time in nature. Even if you get less sleep than the optimum amount, your sleep can be higher quality if you are active and exposed to sunlight during the day.

Positive mindset

The phrase “toxic positivity” has become popular for a reason; it describes how forcing an over-the-top happy mindset can backfire and keep you from processing difficult experiences and emotions. However, a healthy and balanced approach might include gratitude, openness to positive outcomes, reframing negative situations, and even just smiling more often.

One study found that people with a family history of heart disease who had a positive mindset were one-third less likely to have a cardiovascular event than people with a negative mindset. (John Hopkins University)

Social connections

Many researchers have pointed out that loneliness is an epidemic in our culture. Social connectedness positively impacts health in many ways, including longevity, immunity, and psychological health. Altruism also has benefits; serving others can shift our perspective as we focus on other people’s needs.

Limited screen time

Unfortunately, real-life social connections have often been replaced by online connections, but they do not have the same health outcomes. Increased screen time is linked to higher levels of anxiety and depression. Lowering your screen time can improve your mental well-being and help make room for more positive activities.

Hobbies

Having a hobby, especially one that you do with others, is excellent for your mental health. Active or hands-on recreational activities engage our minds and can serve as recreation, an emotional outlet, and a coping mechanism for the inevitable stressors of daily life.

Limiting alcohol intake

Consuming alcohol or other addictive substances in excess has negative effects on both physical and mental health. Limiting alcohol will serve you well in many ways.

Reading a list like this might leave you feeling discouraged. For example, not everyone has access to a safe space to walk outside. You might have an infant or young child who keeps you awake at night. Your favorite hobby might involve screen time. You might struggle with depression and feel that accessing positivity is impossible. You might be isolated and feel unable to create a healthy social network.

Although our individual choices do affect our mental and physical health outcomes, there are also barriers, life situations, and limitations at work that inhibit our opportunities to have a well-rounded approach to our mental health. However, making small adjustments and improvements can still make a significant difference.

Individual counseling can help you figure out how to incorporate healthy habits into your daily routine in a way that does not add undue stress. A counselor can help you gradually increase your positivity and resilience and consider any limiting factors.

After all, none of us have a choice in the uncontrollable events and circumstances that shape our lives. We do have a choice in how we respond to these circumstances. Will we walk in faith, trusting God to take care of us and seeking to do our best with what he has given us?

Getting support

If you would like to schedule your risk-free initial session today for Christian counseling, please contact our office or browse our online directory of Christian counselors. We look forward to working with you.