Mind Your Mental Health: May is Mental Health Awareness Month

What is Mental Health?

The National Library of Medicine defines mental health as the following:

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act as we cope with life. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood and aging.

What are Mental Health Diagnoses?

Mental health diagnoses are conditions that affect your mood, how you think and feel, and your behavior. Some examples include anxiety disorder, depression, addictive behaviors and eating disorders. While there is often stigma associated with mental health diagnoses, they are very common. According to the CDC, mental health diagnoses are among the most common health conditions in the United States and 1 in 5 adults live with a mental health diagnosis. Take the CDC Mental Health quiz to learn more.

Why think about your mental health?

We all benefit from supporting our mental health; it is just as important as our physical health. People with chronic physical health conditions such as diabetes and heart disease are at increased risk for being diagnosed with a mental health condition. And those with a mental health diagnosis , like depression for example, are at higher risk for conditions like heart disease, diabetes, and stroke. Behaviors that promote our mental health also promote our physical health. 

Tips for Maintaining Your Mental Health

Get Quality Sleep

Sleep is an important part of your mental health. Those with inadequate sleep have trouble managing their emotions and behavior. Sleep deficiency is associated with depression, suicide, and risky behaviors. Tips for Getting a Good Night’s Sleep is a great article to get you started on improving your sleep routine and supporting your mental and physical health.

Eat Well

Nutrition doesn’t just affect our physical health, it affects our mental health as well! Vitamins, minerals and healthy fats support brain and mental health. A few to take note of include:

Vitamins B12 and D are needed to produce serotonin. Serotonin regulates various activities, including behavior, mood, memory, sleep and digestion. Food sources of B12 include shellfish, eggs, tofu and fermented foods. Salmon, sardines, eggs, and fortified dairy and cereals provide Vitamin D. 

Zinc, found in shellfish, meats, poultry, beans, nuts, and seeds, is a mineral that supports mental health. Those low in zinc are at higher risk of depression, anxiety, insomnia, and other mood disorders.

Potassium is found in citrus, tomatoes, avocado, green leafy vegetables, potatoes (including sweet potatoes) and bananas. People with low potassium levels are at risk for anxiety, worry and restlessness.  

Omega 3 fatty acids, found in salmon, walnuts, chia and ground flax seeds, olive oil and seaweed, support mood stability. Research also shows they have a role in prevention and treatment of anxiety and depression.

Be Physically Active Most Days of the Week

Physical activity supports mental well-being. Participating in moderate-to-vigorous physical activity over longer durations (weeks or months of regular physical activity) reduces symptoms of anxiety in adults.  Engaging in regular physical activity reduces the risk of developing depression in children and adults and can improve many of the symptoms experienced by people with depression. Find activities you enjoy, making physical activity  a fun part of your life. Walking, dancing, playing tennis, swimming, roller skating, active virtual reality games, and pickleball are a few examples of activities you can use to boost your mood and decrease your stress.

Mental Health and Well-Being Resources

Your Princeton University Benefits provide many resources to support your mental health. Your Employee Assistance program is available to benefits-eligible employees and dependents 24 hours a day, 7 days a week. You can use it once, for support in a time of high anxiety or stress or sign up to speak with someone for a few sessions. Find more information on Carebridge and your other mental health benefits. 

In addition to mental wellness resources provided by Princeton University, please make note of the following national resources:

• SAMSHA – Substance Abuse and Mental Health Services
  SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.
• NAMI – National Alliance on Mental Illness
  NAMI, the National Alliance on Mental Illness, is the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness. NAMI HelpLine is available M-F 10 am – 10 pm, ET. Connect by phone 800-950-6264 or text "Helpline" to 62640, or chat.
• 988 Suicide & Crisis Lifeline – There is hope. Providing 24/7, free and confidential support to people in suicidal crisis or emotional distress works. The Lifeline helps thousands of people overcome crisis situations every day.

The My Health Coach program can also help support you when making changes around your health behaviors. Call 1-866-237-0973 or email [email protected] to learn more or to get started with free, confidential health coaching.

Sources:
cdc.gov, Medlineplus.gov, samhsa.gov, NIH