When one seeks to feed themselves with the idea of an invigorating sense of well-being, one must be aware of the foundations in developing or maintaining good mental health.
Spending time in commitment to oneself (and to others) is identical to Emperor Hadrian's passion in adequately designing the Pantheon in Ancient Rome, with its sturdy and lengthy pillars which serve as a metaphor in keeping our sanity and mental well-being in complete stillness and balance.
These serve as the pointers in acknowledging and developing one’s roadmap for mental stability. Read more to find out!
On determining and assessing one's self
One can "assess" themselves through Carol Ryff's Six-factor Model of Psychological Well-being. This model explores more on the philosophical question about the meaning of a good life, rather than a direct tackle unto medical or biological discrepancies (David, December 4, 2014). These are the following categories of psychological well-being:
Self-Acceptance
This looks towards a person's attitude toward themselves, whether acknowledging or accepting a certain personality trait or his/her personality as a whole.
Personal Growth
This category indicates a person's adequacy towards development, how he/she is welcoming to new experiences outside the comfort zone.
Purpose in Life
This determines a person's outlook in life as a whole. Whether they hold a strong conviction and goal orientation that would lead to a firm belief that life has meaning.
Positive Relations with Others
This category ascertains a person's engagement and positive relationship with others, regardless whether this holds a candle to their heart or not - a perspective into how he/she is firm in forming ties with others.
Environmental Mastery
This observes how a person is confident and possesses a sense of competence when it comes to handling activities concerning external factors and environment, this gives the sense of being in control with the situation at hand.
Autonomy
This category describes a person's individuality, how one leans more on his/her personal judgment and thinking rather than drifting towards the opinions and evaluations of social hierarchies.
How to build your Pillars of a Good Mental Health
So now you have the blueprints for designing your "mental health", what are the "materials" for building? The keys lie within your physical and emotional capacities, and together they build up a solid foundation - the whole is greater than the sum of its parts. Although individually they are important per se, but when one or more of the pillars are left hanging, the rest is dragged down and your mental health suffers as a whole. Here are the 4 Pillars for a Good Mental Health:
Physical Health
According to the Australian Government's Department of Health and Aged Care (22, July 2021), physical and mental health go hand-in-hand in improving one's mental well being. Some notable aspects of physical health include sleep quality, exercise, and nutrition.
A study undertaken in China on undergraduate students on their sleep quality reveals that having a poor quality of sleep had a strong association with more negative mental well-being (Zhai & et al, 2018). Moreover, Cherry K. discussed the effects of lack of sleep on mental health, pertaining to the fact that people develop brain fog, mood changes (particularly increased irritability), behavioral changes (increased impulsivity, hyperactivity, and emotional outbursts), stress, and psychotic symptoms.
According to Marconin & et al (Feb 01, 2022), higher physical activity contributes to a better well-being, quality of life and lowers depressive systems, anxiety, and stress regardless of age. Additionally, as discussed by the Australian Government’s trusted health advice, Health Direct, exercise releases brain chemicals such as endorphins and serotonins that help improve one’s mood.
As stated by Joseph Firth & et al (Nov 09 2020), poor nutrition contributes to negative mental well-being. Although it may be unclear, a diet engaged in high calories and saturated fat appears to stimulate better immune activation, however, it may have detrimental effects including cognitive decline, hippocampal dysfunction, and damage to the blood-brain barrier. It may even be linked towards the increased risk of depression.
Emotional Health
According to Montare Behavioral Health, this refers to how one can recognize, control, and express individual emotions. In a way, this is establishing a connection with yourself - when the connection is severed; your emotions are in turmoil, you do not understand what you are feeling, thinking, and processing. It can inadvertently affect your mental wellbeing as a whole, including the other people around you.
Stewart-Brown (Dec 12, 1998) stated that emotional distress increases susceptibility to physical illness; stress stemming from exams, lack of control in the office and in life, contribute to viral infection and cardiovascular disease respectively.
The National Institute of Health provided the following methods in improving one’s emotional wellness: build resilience, reduce stress, be mindful, get quality sleep, cope with loss, and strengthen social connections.
Cognitive Health
Cognitive Health, as defined by the National Institute on Aging, is the ability to think, learn, and remember. Healthy cognition means that your brain is in its element, it can concentrate, make confident decisions, solve problems, and more.
Kobayashi, L. & et al (December 2022) discussed how elevated loneliness and anxiety symptoms had strong associations with worsened cognitive function and abilities.
The NIA has listed the following as possible methods for improving cognitive health and functioning: take care of your physical health, be physically active, manage high blood pressure, eat healthy nutrition, keep your mind active, stay connected with social activities, manage stress, and reduce risks to cognitive health.
Social Health
Humans in their very nature are social beings, our relationships lead us to the discovery of ourselves, our environment, and more (National Institute of Health, Aug. 26, 2021). Establishing healthy relationships with others can build mental wellbeing through support systems.
According to Better Health Channel, strong relationships improve physical and mental wellbeing. Included benefits are lowered anxiety and depression rates, stronger self-esteem and empathy.
References:
Newport Institute (n.d.). The Three Pillars of Mental Health for Young Adults. Retrieved from https://www.newportinstitute.com/resources/mental-health/pillars-of-mental-health/#:~:text=In%20summary%2C%20the%20most%20effective,tailored%20for%20each%20client%27s%20needs.
Montare Behavioral Health (n.d.) The 4 Pillars of Health. Retrieved from https://montarebehavioralhealth.com/4-pillars-of-health/.
Australian Government | Department of Health and Aged Care (July 22, 2021). Physical Health. Retrieved from https://www.headtohealth.gov.au/meaningful-life/physical-health/physical-health.
National Institute of Health (Aug 26, 2021). Social Wellness Toolkit. Retrieved from https://www.nih.gov/health-information/social-wellness-toolkit.
National Institute of Health (n.d.). Emotional Wellness Toolkit. Retrieved from https://www.nih.gov/health-information/emotional-wellness-toolkit
National Institute on Aging (Oct 01, 2020). Cognitive Health and Older Adults. Retrieved from https://www.nia.nih.gov/health/cognitive-health-and-older-adults.
Marconcin, P., Werneck, A.O., Peralta, M. et al. The association between physical activity and mental health during the first year of the COVID-19 pandemic: a systematic review. BMC Public Health 22, 209 (2022). https://doi.org/10.1186/s12889-022-12590-6
Zhai K, Gao X, Wang G. The Role of Sleep Quality in the Psychological Well-Being of Final Year Undergraduate Students in China. Int J Environ Res Public Health. 2018 Dec 15;15(12):2881. doi: 10.3390/ijerph15122881. PMID: 30558301; PMCID: PMC6313603. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313603/
Firth J, Gangwisch JE, Borsini A, Wootton RE, Mayer EA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020 Jun 29;369:m2382. doi: 10.1136/bmj.m2382. Erratum in: BMJ. 2020 Nov 9;371:m4269. PMID: 32601102; PMCID: PMC7322666.
Cherry, K. (August 30, 2022). Effects of Lack of Sleep on Mental Health. Retrieved from https://www.verywellmind.com/how-sleep-affects-mental-health-4783067
Health Direct (n.d.). Exercise and mental health. Retrieved from https://www.healthdirect.gov.au/exercise-and-mental-health#:~:text=Mental%20health%20benefits%20of%20exercise,in%20touch%20with%20other%20people.
Stewart-Brown S. Emotional wellbeing and its relation to health. Physical disease may well result from emotional distress. BMJ. 1998 Dec 12;317(7173):1608-9. doi: 10.1136/bmj.317.7173.1608. PMID: 9848897; PMCID: PMC1114432.
Kobayashi, L., O’Shea, B., Joseph, C., and Finlay, J. (December 2022). Acute relationships between mental health and cognitive function during the COVID-19 pandemic: Longitudinal evidence from middle-aged and older US adults. SSM - Mental Health, 2. https://doi.org/10.1016/j.ssmmh.2022.100097
Better Health Channel (n.d.). Strong relationships, strong health. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/Strong-relationships-strong-health
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