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What is mental health? (And 8 ways to cultivate it!)

Updated: Apr 28, 2021

Mental Health

Recently someone asked “what is mental health” and “how do I get it?” (Great questions! It can sometimes feel like a challenge to acquire it, maintain it, or keep it, and you can’t just stop in the store and buy it.) In these “unprecedented times” (wanting a new phrase, but nothing seems adequate) the topic is well worth visiting as we continue to feel adrift from our usual routines and social environments that brought us stability and connection.


(You may have heard it put this way in a Psychology class – mental health is the product of nature and nurture.) That is to say, mental health is influenced by a variety of internal factors including our biology, personality, physiology, and psychology, and a variety of external factors such as economics, generation, culture, and social connections. To expand mental health is a state of well-being that allows us to think, feel, and act in alignment with our values which influences how we cope with daily stressors, contribute, tend to relationships, and manage our choices. (WHO, 2018; MentalHealth, 2019)


Let me provide a just handful of adjectives to describe what is meant by mental health and well-being…centered, balanced, integrated, expressive, creative, productive, resourceful, adaptive, flexible, and / or resilient. What are your favorite words to describe mental health? Further, it could be said that mental health allows us to face challenges with a degree of openness, grace, and compassion. (https://positivepsychology.com/perma-model/)


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How do I get mental health? (8 ways to cultivate it!)

Positive psychology seeks to cultivate mental health or well-being through the “elements” of PERMA (Seligman, 2013, p. 16). The elements of PERMA are positive emotions, engagement, positive relationships, meaning, and accomplishment. You could say that these are the key ingredients to developing and sustaining mental health or well-being.


The following activities are known to help cultivate, expand, and / or maintain mental health and well-being.

1. Set a goal and work toward it. (Break larger goals down into smaller ones, and celebrate your progress! This taps into positive emotions, engagement, and accomplishment – it is a triple dip!)

2. Keep a gratitude journal. (Ask yourself what went well today? What am I thankful for? It can be something big or small.)

3. Compliment someone. (This taps into positive emotions and positive relationships.)

4. Do something that you enjoy! (Take the time to enjoy it - savor it! Get lost in time – this is engagement and flow.)

5. Apply your strengths and virtues in new ways. (This will take some reflection. Here is a terrific quiz to learn more about your strengths or virtues - https://www.viacharacter.org/ . - It's free.)

6. Get connected. (Call a friend or write a letter. Expand your circle of friends – and build positive relationships with people that share similar interests.)

7. Listen to uplifting music. (Experience positive emotions with your favorite sonata, symphony, aria, or pop song!)

8. Connect and contribute to something larger than self. “Meaning may be pursued through a profession, a social or political cause, a creative endeavor, or a religious/spiritual belief. It may be found in a career or through extracurricular, volunteer, or community activities.” (Madeson, 2021)


In sum, mental health is a component of our overall health. (So we also need to remember other good things like – nutrition, exercise, fun, and rest too!) These are just a few ideas to reflect and recharge... Have fun exploring new (and old ways) to cultivate greater well-being and mental health. You are worth the time and investment!


References:

Seligman, M.E. (2013). Flourish: A visionary new understanding of happiness and well-being. New York, NY: Atria.

Positive Psychology Website: https://positivepsychology.com/perma-model/

Madeson, Melissa. (2021) Seligman’s PERMA+ Model Explained: A Theory of Wellbeing. https://positivepsychology.com/perma-model/

 
 
 

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