10 of your biggest mental health questions answered

Mental health challenges have the potential to impact everyone.

The NHS shares record numbers mental health referrals in recent years – so the reality is, it’s impacting a lot of people across the UK.

To try and make sense of what mental health is, what the symptoms of poor mental health are and the lifestyle changes we can make to improve it, we asked Silvia Cordoba, a mental health expert at Vitality, to give some guidance on how we can all better manage our mental health.

What is mental health and why is it important?

Mental health refers to our emotional, psychological and social wellbeing. It is what enables us to respond to the challenges of life and build psychological skills.

Caring for our mental health is an essential part of our health and wellbeing. Our feelings, thoughts and actions all play a part and by having the right support and amount of attention in place, we can live healthier lives.

We all have physical and mental health and it’s important to understand that ‘mental health’ doesn’t mean ‘mental illness’.

How do I spot the signs of mental health challenges?

Identifying signs of mental health difficulties begins by becoming more self-aware. This will help us to recognise how we are feeling, what supports and challenges us and reveal any symptoms of treatable mental health difficulties.

Here are some signs and symptoms of mental challenges we should be aware of:

• Changes in how you feel about yourself, others or certain situations
• Persistent feelings of negative emotions, such as sadness, hopelessness or guilt
• Socially withdrawn
• Changing habits or routines into unhealthy ones
• Physical pain
• Poor sleep and fatigue

What are symptoms of depression and anxiety?

Depression is characterised by a few symptoms. The main one being low mood that persists for a long period of time and effects everyday life.

Anxiety is a persistent feeling of worry, fear or unease, in response to a stressful situation or perceived threat. It is often accompanied by physical symptoms and interfering daily thoughts, emotions and behaviours.

What treatments are available?

There are a number of ways that we can support our mental health: getting active, mindfulness and meditation activities, counselling or cognitive behavioural therapy.

Self-care is another way to support your wellbeing. The important thing is to get the right diagnosis and treatment.

If you think your mental health is suffering, you can reach out to your GP or mental health professional, who can help you with the support that’s right for you.

There are a range therapies that can help with your mental health. Read about them here: Types of therapy | Magazine | Vitality

What is CBT?

Cognitive behavioural therapy (CBT) focuses on helping people with mental health triggers in the here and now.

This type of therapy helps you explore the ways you think, feel and behave, with the aim of identifying any unhelpful patterns.

The idea is that by changing these automatic negative patterns, you can better manage your problems when they arise.

Vitality members with health insurance can access up to eight online or face-to-face of therapies or counselling sessions per plan year. Book your virtual or in-person appointment through Care Hub or via the Vitality Member app.

Life members that notify us of a mental health-related claim can also get access to Talking Therapies through the Recovery Benefit as part of Income Protection. Terms and conditions apply.

You can also access everything you need to know about your plan in the Vitality Member app.

How does stress affect us mentally and physically?

Stress is natural for all of us to experience; but it can make us feel overwhelmed, anxious and in a rush to get things done.

Physically, a lot happens in our body when we’re feeling stress.

We release adrenalin and cortisol, which travels around the body ensuring we have the energy to respond to any given situation. This state is known as ‘fight or flight’.

Often, we can feel the involuntary physical effects, such as our heart beating fast, palms sweating and shortness of breath.

When the stress response gets activated, it is important to implement techniques that trigger our ‘rest and digest’ response.

Techniques that calm our nervous system, such as grounding, meditation and mindfulness, have been found to encourage relaxation.

Bringing joy and calmness into our lives, even when things are difficult, is also important in tackling stress.

What lifestyle changes will improve my mental health?

Our sleep, eating habits, how much we move and our community are all key to our mental wellbeing.

Sleep

Sleeping 7-9 hours, having a sleep routine and sleeping away from noise and light all contribute to our wellbeing.

Nutrition

Eating a balanced diet with nutritional foods has a huge impact on our mood and wellbeing. Try not to skip meals and eat at consistent times of the day for optimal health.

Movement

Moving our body is incredibly beneficial for our mental health. Doing exercise in a way that works for you is important for our brain, body and mind.

There are many ways to incorporate movement that works for you, find out more here: 5 benefits of social exercise | Magazine | Vitality

Relationships

Cultivating healthy relationships and a strong sense of community create a positive impact on our mental health. We are social beings and you do not need to deal with things on your own.

Even when you feel you have no one to talk to, a charity like Samaritans or Mind can help.

What is mindfulness?

Being mindful is about being fully engaged in the present moment, regardless of what we are doing, sensing or feeling.

There are many scientifically proven benefits to practicing mindfulness. It can help to relieve stress and anxiety, as well as increase sleep, focus and concentration.

From guided meditation apps to in-person classes, there are a variety of resources available to help individuals learn and practice mindfulness and meditation, such as Headspace.

As a Vitality member, you can enjoy a 12-month Headspace membership on us. Access meditations to support your mental wellbeing and earn activity points to use on our reward partners.

Visit the Vitality UK member app to find out more. Qualifying plans and terms and conditions apply.

How do I talk about my mental health?

It’s so important to start the conversation. Reach out to someone you trust and feel comfortable with. This could be a partner, friend, family member, colleague, or mental health professional.

Sharing how you’re feeling can be tough, but those who care about you want to help.

Also consider seeking out support groups, whether that’s in-person or virtually. This may help build a sense of community and connect with others going through a similar challenges.

How can I help someone suffering with mental health challenges?

The signs of mental challenges may be different from one person to the other, so it’s often a good idea to check in with others to see what’s going on with them.

What may be a sign of something for you, may not be for them, so try not to assume. Also be openminded to someone’s mood, thoughts or behaviours to create a safe space.

One way in could be to start by talking about your own experiences to help break down any barriers and pave the way for a conversation about them.

Allowing yourself to be vulnerable is a good place to start.

Related: 5 ways to build resilience and find happiness