The word ‘Mental Health’ is often misused, misunderstood or overlooked like ‘yeah maybe later’. But the truth is, mental health is a huge deal and a super important aspect of our overall well-being. It’s not just the absence of mental illness, it emphasizes a state of balance in our emotional, psychological and social lives, despite the rollercoaster of problems we face on a daily.

If you’re not sure how to maintain a good mental health or what you can do about it, you’re in luck. With this comprehensive guide, we’ll explore what mental health truly means, why it's vital like water, and how you can nurture a healthier mind using practical, compassionate approaches, yay!

Defining mental health

At its core, mental health is about how we think, feel, and behave in our day to day life. It involves our ability to cope with the normal stresses of life, work productively and contribute to our communities. When we talk about mental health, we refer to a broad spectrum of emotional and psychological well-being.

Good mental health means having the resilience to bounce back from life’s challenges, the clarity to think clearly under pressure in order to respond not react, and the capacity to enjoy life, even when those pesky difficulties punch in.

Just as our physical health can fluctuate, so can our mental health change over time. Life events such as loss, trauma, or even prolonged stress can affect our mental well-being. However, with a hefty dose of self-awareness, proper care and constant supply of support, it is possible to regain balance and continue living a fulfilling life - which I dive into later in this post.

The importance of mental health

Mental health is the name of the game because it influences every nook and cranny of our lives. It affects our relationships, our work performance and our ability to handle stress. When we maintain good mental health, we are better equipped to manage challenges, maintain healthy relationships and pursue our goals.

On the flip side, poor mental health can lead to issues like impulsive behavior rooted in desperation, increased anxiety, relapse into old patterns of thinking we thought we outgrew, depression, a sense of distrust of ourselves/others and a tendency to isolate ourselves from support (especially during tough times when we need it the most).

In our fast-paced, modern world, life’s hassles are constant and the pressure to perform or conform can be overwhelming like a rogue wave. This is why recognizing and prioritizing mental health is not a sign of weakness—it is a crucial part of overall wellness that needs our conscious attention and daily effort to maintain. When you take care of your mind, I believe you create a solid foundation for all other aspects of your life.

Mental health and cognitive behavioral therapy (CBT)

One effective way to support your mental health is through Cognitive Behavioral Therapy (CBT). CBT believes our thoughts influence our emotions, which go on to impact our behaviors. If we are to have more productive behaviors, we need to challenge negative thought patterns and learn new ways of thinking, which will lead to healthier emotions and better responses to whatever life throws our way. As a CBT therapist, I often see how this approach helps individuals manage unhelpful thoughts and behaviors.

For example; you’re randomly scrolling on TikTok, you see a post from your high school mate travelling the world, living luxuriously and you instantly think “I’m such a failure”. This thought then goes on to make you feel inferior, shame, confused and stuck, and these emotions lead you to engage in unproductive behaviors in an attempt to numb the feeling like; more scrolling, binge watching tv shows, oversleeping, procrastinating, substance abuse etc.

CBT helps you explore an alternative; objective, more balanced thoughts, such as, “I may not be where I want to be, but I have come so far and I’m better than where I started.”

This shift in mindset can give you hope and make a significant difference in how you manage stress and maintain your mental well-being. It allows you to continue moving in the right direction for your life which is what we all want.

Key components of mental health

To understand mental health means recognizing several key components like:

1. Emotional Well-Being: This is your ability to experience and express a range of emotions. Emotional well-being involves understanding your feelings, expressing emotions in a healthy way and managing stress using healthy coping skills that help you float, not drown.

2. Psychological Well-Being: This aspect covers your thoughts, attitudes, and overall mindset. It includes how you perceive yourself, your ability to cope with life’s challenges, and your resilience in the face of adversity.

3. Social Well-Being: Our relationships and social interactions play a critical role in our mental health. Feeling connected to others, having supportive relationships and engaging in meaningful social activities are all vital to maintaining a healthy mind.

Common mental health challenges

As you may have noticed, we will all experience mental health challenges at some point in our lives. Conditions such as increased anxiety, PTSD and depression are common. Other issues like stress, burnout, emotional sensitivity and even eating disorders or substance abuse can impact how you think, feel, and behave. It’s important to remember that experiencing these challenges does not define you. They are often signals that you might need support, or a change in how you’re managing your mental health.

Recognizing the early signs of mental health issues is the first step toward addressing them. Some common signs include; persistent sadness, increase in anxiety, difficulty concentrating, a loss of interest in activities you once enjoyed, oversleeping, need for isolation, rumination. If you notice these symptoms, consider reaching out to a mental health professional who can provide guidance and support.

Practical tips for maintaining good mental health

Whether your mental health status is good, bad or ‘you’re not sure what the hell is going on’ - there is always a need to maintain your mental health. While it might seem like good mental health is a destination, it is actually an ongoing journey and small, practical steps can make a big difference. Here are some compassionate, no-BS tips to help you take care of your mind:

1. Start noticing how things affect you

My clients will testify that one of my mottos is ‘self-awareness leads to better self-management’ and it’s true. When you become aware that talking to your friend Betty always leaves you feeling emotionally drained and doubtful of your decisions. It becomes easier to either distance yourself from Betty, or learn healthy ways to set boundaries with her to protect your mental health.

Noticing how things, people or places affect you helps you check in with yourself and feel your feelings. This self-awareness will lead you to take productive action that serves you, instead of being unaware and reacting to life, which leads to confusion, self-loathing, self-mismanagement and even bad decisions.

What you can do

Have a self-monitoring journal; take a moment to write down all the things you’ve noticed about yourself so far. Continue to update this journal as you notice new things about yourself. You’ll be surprised how this simple act can help you grow in self-awareness and help you in your journey of self-discovery.

My Self-Monitoring Worksheet will help you grow in self awareness so you can manage yourself better.

2. Prioritize your Self-Care

Busy as you may be, when you don’t prioritize taking care of yourself, you start neglecting your needs which catches up to you sooner or later. Self-care is not selfish; it is necessary! Make time for little activities that bring you joy, help you relax from your daily grind and remind you that things aren’t all bad. Like indulging in coloring books, reading romantic fiction novels, taking a walk in the park, practicing mindfulness, or spending time with loved ones. Remember, taking care of your mind is just as important as taking care of your body.

What you can do

Think about 7 small things that help you relax and bring you joy. Schedule 1 joy bringing activity a day, every day of the week. Consistency is key and you can set a reminder on your phone and calendar for the activities you choose. Try not to focus on perfection or beat yourself up when you miss a day of self-care, tomorrow is another chance to consciously take care of yourself.

3. Practice being where your feet is

Where are you right now? Are you there noticing the colors, feeling the sensations in your body, smelling the smells, actively listening and really being where your feet is? Mindfulness involves being present in this very moment without judgment. It can help you manage stress and reduce anxiety by focusing on the here and now, rather than worrying about the past or future - because if you really think about it, all we’ll ever have is right now.

What you can do

Simple mindfulness exercises, such as deep breathing or a short meditation session, can help center your thoughts and calm your mind.

1. Try this; while standing or sitting, expand your chest by drawing your elbows back slightly

2. Inhale deeply through your nose

3. Hold your breath and count to 5

4. Exhale through your nose, slowly releasing your breath

4. Challenge Negative Thoughts

Like I said earlier, CBT teaches us to identify and challenge negative thought patterns. When you catch yourself thinking negatively by default, ask yourself if there is evidence to support that thought. Often, our minds jump to conclusions that aren’t entirely accurate and if we take a moment to challenge our thoughts, we may learn something new about how our mind works. By reframing your thoughts with objectivity and a fat dose of self compassion, you can build a more balanced and positive mindset.

What you can do

Download my Be Kind to Yourself Worksheet to help you challenge negative thought patterns and reframe your thinking.

5. Build a Support Network

A common mistake people make with their mental health is disconnecting from their relationships (friends/family/community) when tough times strike. This is because they feel shame and try to solve their problems using will power alone, which only leads to more confusion and misery.

They say a problem shared is half solved and connecting with others is essential for a good mental health. Whether it’s friends, family, or a mental health support group, having people who understand and care about you can make a significant difference.

Talking and connecting helps us feel less alone, giving us clarity and perspective because we think by talking. Not just for when hard times strike out of the blue, even when things are going great, don’t hesitate to reach out when you need help or simply someone to talk to.

What you can do

Take a moment to think about all the people in your life who matter to you and write down their names. Beside their names, write down the type of relationship you have with this person alongside the value(s) they add to your life, and their weaknesses. Also write down the type of relationship you have with yourself alongside your strengths and weaknesses.

This will help you become aware of the position people hold in your life, so you can ditch the soul sucking characters and prioritize the relationships that add real value to you in whatever way you appreciate.

6. Practice thinking a step ahead and playing out scenarios

When you learn how to think a step ahead and play out scenarios without emotional attachment, it helps you make better decisions based on what’s important to you. This also helps you to not latch onto specific outcomes, but to focus more on the journey and lessons learned along the way.

For example; If you want to confront your best friend on their behavior of making offensive jokes at your expense, thinking ahead could look like this;

Scenario 1; I confront him he cuts me off. What will I do then?

Scenario 2; I don’t confront him and he continues his behavior towards me, will I be okay with this?

Scenario 3; I confront him and he confronts me on my shortcoming, how will I handle it?

Thinking a step ahead helps you focus on what you can control and mentally prepare for what you can’t control. It also allows you to be flexible in your mindset and plans – not obsessing over a specific outcome.

What you can do

Before making any major decision, make a list of the outcomes you’re hoping to get and a list of things that could go wrong. Then play out both scenarios to check how you feel about the outcomes and develop what your next steps could be from each point of view.

7 Break your goals down, start small and scale up!

If your goal for example is to start setting boundaries for your mental well-being, you can’t expect to go from totally boundaryless, to saying no to your overbearing mother overnight. You have to start small by practicing saying no to small thing, with people in your life who typically respect your boundaries. This will help build your boundary setting confidence, so you can work your way up from there.

Setting realistic and achievable goals can boost your confidence and give you a sense of purpose.

What you can do

Write down your goals for the week/month/year

Break larger goals into smaller, manageable steps.

Celebrate your progress and remember that growth takes time. You’ve got this!

Seeking Professional Help

Sometimes, managing mental health challenges on your own can be overwhelming due to a lack of clarity and accountability partner. In this case, seeking professional help is a sign of strength, not weakness.

Therapists, particularly those trained in CBT like myself, can provide personalized strategies to help you overcome challenges and maintain your mental well-being. Therapy offers a safe space to explore your thoughts, feelings, learn healthy coping skills and build resilience.

Embracing the Journey

Understanding your mind and prioritizing your mental health is not about being 10/10 all the time—it’s about recognizing that everyone has ups and downs. It’s okay to struggle sometimes. What matters is that regardless of what you may be going through, you take steps to care for yourself, seek support when needed, and remain patient with your progress. Embrace your journey with compassion and remember that small changes can lead to big improvements over time.

Final Thoughts

Your mental health is a major part of who you are. It influences every aspect of your life, from your relationships to your ability to cope with stress. By understanding what mental health truly means, you empower yourself to take control of your well-being, not passively waiting for someone to save you. Whether you choose to grow in self-awareness, practice self-care, engage in mindfulness, or seek professional help, each step you take is a step toward a healthier, more balanced life.

Remember, it’s okay to have challenges—it’s part of being human. The key is to acknowledge them and take proactive steps to address them. With the right tools and support, you can build a resilient mind that not only copes with life’s difficulties but thrives despite them.

If you’re in doubt, consider reaching out to a mental health professional. They can provide personalized guidance and help you navigate your unique challenges with empathy and understanding. Your mental health matters, and investing in it is one of the most important things you can do for yourself.

Take care, be kind to yourself, and remember that every step you take on your mental health journey is a victory worth celebrating.

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