Coping strategies for Mental Health

by Andy Williams - last updated 26th March 2024

We've all been there, having a bad day. But what happens when one bad day turns into many and our mental health starts to take a beating? What coping strategies are there for mental health? If somebody asks you right now, "How are you?" how would you answer?

The Importance of Asking "How Are You?"

The question "How are you?" is used by everyone every day. But unfortunately, the reply "I'm fine" or "I'm good" is the overriding answer. But when we ask the question, "How are you?" how often are we genuinely interested in how that person is? Do we genuinely want to hear the answer and be there for support if needed? The question "How are you?" is extremely important. But it is only as effective as the person asking the question and whether they are willing to listen. I challenge you now to take no less than 5 minutes and answer the question that I am asking you right now. How are you?

Try to go into a little bit of detail and analyse everything that's going on in your life. If you are fine, that's great. I'm really happy. But if you're not, recognising this is the first step to understanding mental health.

Understanding Mental Health

It wasn't until I understood my own mental health that I was able to achieve things I hadn't done in 20 years, with significant weight loss and drastic improvements in mood and motivation. Understanding mental health has been key to changing my life.

Understanding mental health is as vital as our physical health to our overall well-being. Mental health encompasses our emotional, psychological, and social wellness, affecting how we think, feel, and act in our daily lives. 

Our decision-making, how we cope with stress, and how we relate to others are all influenced by our mental health. With decision-making and stress having such a huge impact on our physical health, it is clear that mental health and physical health are forever intertwined.

However, just as with physical health, mental health is also susceptible to fluctuations due to various factors. Life events, stress, and even genetics can all impact our mental state.

By acknowledging that mental health issues can affect anyone, including you, the person reading this blog, regardless of our age, gender, or background, we take an important step in reducing the stigma and promoting a culture of understanding.

Recognizing When You're Not Okay

So, let's say you actually took the 5 minutes to answer the question I asked. "How are you?" And after a bit of searching, maybe you realised that you're not okay at the moment.

This might sound strange, but this is actually a good thing because recognising when you're not okay is a crucial step towards taking care of your mental health.

It's okay to not be okay. Some signs that you might not be doing too well at the moment can include feeling persistently sad, anxious, or irritable; experiencing changes in sleep or appetite; withdrawing from social activities; or maybe it's just feeling a lack of energy and motivation to do things.

It could even manifest with physical symptoms such as headaches and stomachaches. 

Acknowledging these feelings is a crucial step towards seeking help and finding ways to improve your mental health. And remember, reaching out is a sign of strength, not weakness!

Coping Strategies for Mental Health

I'd like to list some of the coping strategies for mental health that I have used over the last year alongside my weight loss journey that have now become part of my life.

Mindfulness and Meditation: Mindfulness and meditation are powerful tools for mental health because they help bring your attention to the present, reducing stress and anxiety. These practices teach you to observe your thoughts and feelings without judgment, which can lead to greater emotional flexibility and resilience. Regular mindfulness and meditation can also enhance concentration, improve sleep, and lower blood pressure, contributing to overall well-being.

Physical Activity: Engaging in physical activity is a highly effective coping strategy for mental health. Exercise releases endorphins, chemicals in your brain that act as natural painkillers and mood elevators. Regular physical activity can reduce symptoms of depression and anxiety, boost self-esteem, and improve sleep. It doesn't need to be intense; even moderate exercise like walking can have significant benefits.

Building a Support System: This is something I actaully wish I did! Having a strong support system is crucial for mental health resilience. Connecting with friends, family, or support groups provides emotional support, reduces feelings of isolation, and offers different perspectives on problems. Knowing you have people who care about you and whom you can rely on during tough times can make navigating mental health challenges more manageable.

Balanced Diet: What you eat significantly impacts your brain and, by extension, your mood and mental health. A balanced diet rich in fruits, vegetables, lean protein, and whole grains provides essential nutrients that support brain function and can improve mental health. For example, omega-3 fatty acids found in fish have been linked to reduced rates of depression. A healthy diet can also stabilize blood sugar levels, affecting your mood and energy throughout the day.

Seeking Professional Help

As I said before, reaching out for help is actually a sign of strength when it comes to mental health. But knowing when and how to seek help is vital. If you're experiencing persistent feelings of sadness, anxiety, or irritability; significant changes in your sleeping or eating patterns; or struggling with thoughts of self-harm or suicide, it's crucial to reach out straight away. Start by scheduling an appointment with your doctor.

Alternatively, you can contact mental health services in whichever country you live or a local therapist.

Please remember that seeking help is definitely a sign of strength and in no way a weakness. But it is important to be open and honest during any discussion you have in order for whoever you're talking to to offer the most effective support.

Steps to Develop a Personalised Mental Health Routine

It's hard to put in a blog post a personalised mental health routine, as we are all different, and as I have said before, one size does not fit all. However, the routine I ended up developing for myself that led to such a large weight loss started with mindfulness and meditation. 

Now, there can be slight variations of this. For example, I really found yoga to be a form of meditation for me, as well as burning a few calories, so it became a daily ritual. 

In regards to physical activity, for me, that manifested in the form of a daily walk, popping in my headphones and listening to a podcast whilst getting in my 10,000 steps completely alone, giving me time to reflect and unwind was an absolutely crucial part of my journey.

I'm not going to write down something that I didn't do because I, in fact, skipped the support system part, which I now regret. Luckily, the coping strategies I found worked for me, and I now know I am in a much better place. But having a support network around me, I truly believe would have made things a lot easier.

And obviously, due to my weight loss journey, a balanced diet, even though I thought crucial for my physical health was actually just as important for my mental health. No longer having the feeling of bloatedness, feeling good because I was feeding my body the right nutrients, and stopping alcohol meant there were no hangovers. So, a balanced diet whilst trying to improve your physical health actually had a huge knock-on effect on my mental health.

Breaking the Stigma Around Mental Health

I think we are really lucky to live in a time now where there is less and less stigma around mental health. 

You can scroll TikTok for an hour and come across so many videos from all different people trying to promote mental health and that it is okay to not be okay. 

So, if you are one of the people that always answers the question "How are you?" with the answer "I'm fine" if it is because of any stigma, then maybe it's time to let go.

It takes a strong person to admit when they're not okay. It takes an intelligent person to recognise signs, and it takes a determined person to start taking action and improving their mental health.