Are Mental Health Problems
Preventable?

Is Mental Illness Preventable?

Mental illness is a broad term for various mental disorders. Mental disorders include conditions like depression, anxiety, eating disorders, addictive behaviors and schizophrenia. They can affect mood, behavior, thinking or all three.

For many people, mental health issues come and go. For instance, persons under intense stress may experience anxiety and mild depression for as long as the stressful situations last. However, once the triggering events pass, most peoples’ mental health improves.

Mental health issues become an illness or disorder when the symptoms persist for no discernible reason, and when they begin to affect one’s ability to function normally throughout the day. People who get to this stage are often miserable and unable to maintain health relationships, jobs or other responsibilities. The consequences of a mental health condition can exacerbate the condition itself and result in even worse consequences.

Fortunately, most conditions, regardless of how severe, can be managed or even reversed. If proper measures are taken ahead of time, they can even be prevented.

That said, while there are several things you can do to prevent common health concerns, such as substance abuse, anxiety, depression and eating disorders, there is little you can do to prevent major psychiatric disorders. Major psychiatric disorders include but are not limited to autism, bipolar disorder and schizophrenia. Scientists have long accepted this and the fact that, for most people, such disorders are genetic, meaning they run in families.

Symptoms of Mental Health Disorders

Symptoms of mental health disorders vary considerably and are largely dependent upon the disorder in question and individual circumstances. Symptoms can affect thoughts, emotions and behaviors and may include the following:

• Feelings of sadness or being down
• Excessive fears or worries
• Extreme feelings of guilt
• Extreme fluctuations in moods
• Confusion or the inability to think or concentrate
• Extreme fatigue, low energy levels or problems sleeping
• Withdrawal from friends and family and usual activities of interest
• Trouble relating to people or situations, or lack of empathy
• Detachment from reality, such as hallucinations or paranoia
• Drug or alcohol abuse
• Inability to cope with stress or daily problems
• Changes in sex drive
• Major changes in eating habits
• Suicidal thinking
• Excessive hostility, anger or violence

For some people, especially those who live with extreme anxiety or stress, symptoms of mental health issues manifest in physical ways. Those include headaches, back pain, stomach pain, or unexplained aches and pains.

Complications of Mental Health Disorders

Mental health can have significant implications in a person’s health and overall quality of life. In fact, mental health is the leading cause of disability in the world, as untreated mental health problems can have severe behavioral, emotional and physical consequences. Complications commonly associated with untreated mental health are as follows:

• Familial conflicts
• Relationship difficulties
• Inability to hold a job or attend school
• Decreased enjoyment of life
• Social isolation
• Substance abuse
• Poverty and homelessness
• Financial and legal problems
• Self-harm or harm to others
• Weakened immune system
• Heart disease and other chronic health conditions

Preventing Mental Health Disorders

Unless you have a genetic predisposition for one of the more severe mental health disorders, there are plenty of steps to keep your mental health in good shape. These prevention measures fall into three distinct categories: primary prevention, secondary prevention and tertiary prevention.

Primary Prevention

Primary prevention is the number one way to stave off mental health disorders, be able to cope with more trying times and live a high quality of life. The top primary prevention tips are as follows:

• Look out for warning signs. Know the warning signs of mental health so that you can recognize them should you begin to develop them. Early warning signs include extreme feelings of sadness or loneliness, excessive worrying or fear over things you cannot control, confusion, difficulty concentrating, prolonged feelings of anger or irritability, uncontrollable highs and lows, and social avoidance. If you start to notice these signs, talk to your doctor about possible triggers and steps you can take to get your mental health back on track.
• Take care of yourself. Eat a well-balanced diet rich in natural, wholesome foods and low or devoid of processed foods, sugars and trans-fats. Drink plenty of water, get sufficient sleep at night and exercise regularly. Sleep and exercise are critical components of any mental health treatment plan, as lack of sleep contributes to and exacerbates mental health issues and exercise helps reduce symptoms of depression and anxiety. Also, avoid drinking alcohol in excess, and do not smoke.
• Schedule time for relaxation and meditation. Research shows that practicing mindfulness and meditation can help improve one’s state of mind and outlook on life. Additional studies suggest that meditation can help enhance the benefits of therapy as well.
• Surround yourself with people who make you happy. Also, limit your interactions with those who bring out the worst in you or who stress you out.
• Value yourself. Treat yourself with kindness and respect, and never self-criticize. Make time wherever possible for the activities you enjoy, such as reading, gardening, walking, dancing or art. Invest in yourself by taking lessons or a class in a subject or hobby that interests you.

Secondary Prevention

Secondary prevention measures are for people who are at an increased risk for developing mental health disorders. Some such people include those who have family histories of mental health, lived through a traumatic event or find themselves in particularly stressful situations. If you are at risk for mental health, add these secondary prevention tips to your to-do list along with the primary prevention measures.

• Learn to cope with your stressors. Life is full of triggers, but you cannot let every single one get to you. Avoid your triggers when possible and develop strategies for coping with those you cannot. If you struggle to identify or cope with your stressors, consult with a therapist, who can help you do both. There are hundreds of programs that offer free or affordable therapy both online and in person.
• Laugh more often. Research shows that, in addition to boosting the immune system and easing pain, laughter can reduce stress and increase relaxation. Even fake laughter is effective. New research shows that stimulated laughter — meaning, the laughter we generate ourselves despite the lack of a comedic source — has the same health benefits as genuine laughter.
• Always have something to look forward to. Routine is important, but too much routine can take the joy out of life. Break up the monotony by creating moments of anticipation, no matter how minor. Research shows that people who anticipate events enjoy longer periods of happiness than those who never or rarely anticipate things.
• Care for others. Science suggests that altruistic behavior releases endorphins in the brain that produce positive feelings. They call this a “helper’s high.” If you do not already, find ways to help others or to give back to your community.

Tertiary Prevention

Tertiary prevention is for individuals who have diagnosed mental health disorders or who experience mental health issues on and off. In addition to taking the primary and secondary prevention measures to heart, these individuals should also do the following:

• Set realistic goals. First, identify WHY you want to prevent mental health issues, as having a reason increases your motivation for following through with preventative measures. Then, set goals to help yourself attain and maintain good mental health. Those may include meeting with a therapist regularly, exercising daily, eating healthy and avoiding unhealthy coping mechanisms. That said, be honest about your ability to meet those goals, keep your expectations healthy and find ways to make yourself accountable. If you need help from a trusted friend or family member, ask for it. Finally, start small. The more smaller objectives you meet, the more accomplished you will feel and, therefore, motivated to continue with your health journey.
• Get help. Finally, get help when you need it. Seeking help is not a sign of weakness, as many people wrongly assume, but rather, a sign of strength. People who seek professional help typically recover from or successfully manage their mental health and go on to lead fulfilling, happy lives.