How many people are suffering from the black dog or grey fog in the UK at any one time? Estimates vary, but it's believed that one in four people experienced a mental health problem of some kind in the past year [1] and one in six people report an issue such as anxiety or depression in any given week in the UK [2].
This has been exacerbated by the impact of the COVID-19 pandemic. The increased sense of anxiety, coupled with the loss of standard coping mechanisms and reduced access to mental health treatment [3] due to enforced lockdowns, has been found to have worsened our mental health substantially. And certain groups, particularly young adults and women with worse mental health pre-pandemic, have been affected the most [4].
What is the definition of mental health?
The World Health Organization (WHO) defines mental health as "a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community." [5]
It encompasses our emotional, cognitive and social wellbeing, affecting how we feel, think and act. It also determines how we handle stress or interact with others. Our mental health also plays an essential role in our choices which will, in turn, impact our psychological and physical health.
Mental health: the early warning signs
Concerned that you or someone you know are experiencing a mental health decline? Recognising the early signs is essential. Are you or someone you care about:
- Isolating from others
- Not enjoying usual activities
- Unable to perform daily tasks
- Eating or sleeping more or less than normal
- Lacking energy or feeling fatigued
- Experiencing a numb sensation as if nothing matters anymore
- Feeling hopeless and overwhelmed
- Suffering from mental confusion or fog
- Experiencing severe mood swings
- Having unexplained bodily aches and pains
- Turning to chemical substitutes
- Thinking of harming yourself or others
Although everyone presents differently, a good state of mental health can be characterised by a sense of purpose, confidence and good self-esteem, and a feeling of belonging. Typically, those with good mental health will be able to express their feelings and emotions in ways that are healthy for them and others. They can therefore form and maintain balanced and robust relationships. They are resilient, adapt to new situations, and navigate uncertainty.
Accessing professional mental healthcare services in the UK can be challenging. So, supporting good mental health with proactive steps is fundamental in your ability to cope with life's challenges. This is not always easy, and everyone's requirements are unique and will change throughout their lifetime, but here are some ways you can support your mental health.
5 ways to take proactive care of your mental health
1 Eat well and regularly hydrate
Mental and physical health are inextricably linked and nourishing your body with a varied and nutrient-rich diet can benefit the mind and the body.
However, even the simple act of drinking plenty of water can have an impact [6]. Serious athletes know they must keep hydrated to maintain physical performance, but our memory, energy levels and concentration ability are also adversely impacted by becoming dehydrated. Recent research has even shown that drinking enough water can reduce the risk of developing anxiety and depression [7].
2 Good sleep hygiene
Our sleep and mental health are a vicious circle; our sleeping patterns are often the first victim of a decline in our mental health, and poor sleep can harm our mental wellbeing [8]. If you're suffering from a mental health problem, you might find it hard to fall or stay asleep, experience problems that disturb your sleep, such as panic attacks or nightmares, and often feel tired or sleepy or sleep more than expected.
Practising good sleep hygiene means putting yourself in the best position to sleep well every night. This can mean setting a sleep schedule, having a fixed wake-up time, following a consistent nightly routine, winding down before bedtime, unplugging electronics and banning them from the bedroom.
3 Get physical
Your physical health and mental health are closely related. Physical health problems can significantly increase the risk of poor mental health and vice versa. Research has shown that approximately 30% of those suffering from a long-term physical health condition, such as heart disease, also have a mental health problem, typically depression or anxiety [9].
Taking care of your physical health can seem like a mountain to climb when you're feeling low but becoming more active can provide solid support for your mental wellbeing. The NHS recommendation is at least 150 minutes of moderate intensity activity a week. They also suggest spreading the exercise over 4 to 5 days a week or every day [10].
4 Avoid harmful substances
Mental health problems and substance use often co-occur. Certain substances can cause people to experience the symptoms of a mental health problem, and mental and substance use disorders can often share underlying causes [11]. Struggling to cope with how you are feeling can also sometimes lead you to misuse alcohol or drugs. Though these may seem to make you feel better initially, they are likely to exacerbate mental health problems in the long term.
5 Express yourself
Talking to someone you trust is often the first step in improving your mental health or accessing professional care if required. This can be a friend, family member or colleague. There are also many charities and organisations that offer support for those experiencing mental health concerns.
See below for a list of resources of organisations that can provide support for those experiencing mental health problems or those that care for them.
Mind
Infoline: 0300 123 3393
Opening hours: 9am – 6pm, Monday to Friday (excluding bank holidays)
Samaritans
Phone number: 116 123
Opening hours: 24 hours a day, 365 days a year
YoungMinds
Phone number: 0808 802 5544
Opening hours: 9:30am – 4pm, Monday to Friday
CALM
Advice and support for men aged between 15 to 35
Phone number: 0800 58 58 58 (nationwide), 0808 802 58 58 (London)
Opening hours: 5pm to midnight, 365 days a year