Mental health refers to a person's emotional, psychological, and social well-being. It affects how individuals think, feel, and act, influencing their ability to cope with stress, relate to others, and make decisions. Key factors of mental health include the ability to manage emotions in a healthy way, having a sense of purpose and self-acceptance, building and maintaining relationships, and engaging in healthy behaviors and making positive choices.

There are several options when choosing who to talk to about mental health. Your primary care physician can refer or guide you on the next steps of speaking with someone.

You can be referred to a psychiatrist – a medical doctor who can treat and diagnose symptoms of mental health issues. Or to a psychologist – a mental health professional who can help with behavioral interventions and psychotherapy. There are also therapists, counselors, and social workers you can talk to about managing and coping with your emotions. For peer support, support groups are available for those experiencing or who have experienced similar challenges. If you are a student, you can seek support from your school counselors and advisors.

Hotlines and helplines are readily available 24/7 for those who are having a crisis and need someone to talk to right away.

Check out our our mental health resources section to learn more about who you should talk to about this important matter.

Research indicates that many mental health disorders, such as schizophrenia, bipolar disorder, and major depression, have a genetic component. Having a family history of these disorders can increase a person's risk, and thus it is a good idea to discuss it with your healthcare provider. However, genetics alone do not determine whether someone will develop a mental health disorder. Environmental factors, such as life experiences, trauma, stress, upbringing, and social support, also play crucial roles in shaping mental health outcomes.

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The stresses of daily life can cause everyone to feel down now and then. But if those bad days are coming more often or becoming more severe, or they are causing serious disruption to your daily life, it is time to get some help. (Source)

Signs and symptoms of mental illness can vary, depending on the disorder, circumstances and other factors. Examples of signs and symptoms include changes in behavior such as withdrawal, erratic behavior, or substance abuse. One might experience emotional changes like mood swings, persistent sadness, and increased irritability and frustration. In addition, physical symptoms can occur like changes in sleep patterns and appetites. Also, physical ailments like unexplained aches or increased chronic conditions. Mental health issues might also show in cognitive signs, such as difficulty concentrating or having negative thoughts. Lastly, an increase in relationship problems or having difficulty coping with certain situations might also be identifying factors for mental health.

If you think you may hurt yourself or attempt suicide, please call or text 988 (24/7 Suicide & Crisis Lifeline).

Everyone's journey to mental well-being is unique. Finding effective support often involves trying different approaches and being open to adjustments along the way.

Reevaluate the Type of Support: Reflect on what specific type of support you've been receiving. Different people respond better to different approaches, such as therapy, support groups, medication, lifestyle changes, or a combination of these. Assess if the current approach matches your needs and preferences.

Communicate Honestly: Talk openly with your support provider about what isn't working for you. They can't adjust their approach if they don't know how you're feeling or what your concerns are. Honest communication can lead to adjustments in treatment plans or finding alternative methods that might be more effective.

Seek a Second Opinion: Consider getting a second opinion from another mental health professional. Sometimes, a fresh perspective or different therapeutic approach can make a significant difference.

Explore Different Modalities: There are various modalities of therapy and support available. If traditional talk therapy isn't effective for you, you might explore options like cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), mindfulness-based therapies, or others that could be more suitable.

Evaluate Your Environment: Reflect on your current environment and social support network. Sometimes, environmental factors can hinder progress in therapy. Consider if there are changes you can make to create a more supportive environment.

Consider Medication Management: If you're on medication and it's not effective or causing adverse effects, discuss this with your healthcare provider. Adjustments in medication type or dosage might be necessary.

Look into Alternative Therapies: There are various alternative therapies and complementary approaches that some individuals find helpful, such as acupuncture, yoga, art therapy, or mindfulness practices. These can sometimes supplement traditional treatments.

Self-Care and Lifestyle Changes: Focus on self-care practices such as exercise, adequate sleep, healthy nutrition, and stress management techniques. These can significantly impact mental well-being and complement professional support.

Peer Support: Connecting with others who have similar experiences through support groups or online communities can provide understanding and validation. Sometimes, peer support can be just as valuable as professional help.

Patience and Persistence: Finding the right support and treatment can take time and persistence. It's important to be patient with yourself and the process and not to give up if progress seems slow or setbacks occur.

If you're feeling overwhelmed or unsure about what steps to take, consider reaching out to a trusted friend or loved one for additional support and guidance.

If you know someone showing signs of a mental health problem or reaching out to you for help, offer support by:

Acknowledging their Feelings: "It sounds like you're going through a tough time. I'm here for you."

Offering Validation: "It's okay to feel like this. Your feelings are valid."

Expressing Empathy: "I can imagine how hard this must be for you."

Providing Reassurance: "You're not alone in this. We'll get through it together."

Encouraging Self-Compassion: "Remember to be kind to yourself during this time."

Offering Practical Help: "Is there anything specific I can do to support you right now?"

Sharing Positive Affirmations: "You're strong and capable. This feeling won't last forever."

Suggesting Taking a Break: "Would you like to take some time for yourself? Maybe we could do something you enjoy."

Normalizing Seeking Help: "Talking to a professional can really help. Have you considered reaching out to a counselor?"

Following Up: "I'm here to talk whenever you need. Feel free to reach out anytime."

Do you need help starting a conversation about mental health? Click here