Everyone goes through periods of highs and lows, but those facing a mental health disorder will experience the “lows” more persistently. Mental health disorders are conditions that affect a person’s thoughts, feelings, and behaviors—and they get in the way of everyday living. Issues like depression and anxiety can deeply affect a person’s quality of life and their ability to form relationships with others. 

And yet, mental health disorders are all around us. It’s estimated that one in five adults in America are struggling with a mental illness. Only a small percentage get the help they need and deserve.

If you or your loved one is dealing with a mental health problem, you are not alone. Still, you may be feeling overwhelmed in this moment. The symptoms can be hard to manage. The downturn in your loved one’s happiness, or their inability to climb out of bed, can be devastating. Perhaps this is why you are here now, asking: How do I deal with mental health issues?

Let’s explore this question more below.

How to deal with the symptoms of mental illness

Are you or your loved one showing signs of a mental health disorder? While the symptoms of these can range greatly depending on the condition, there are a few tell-tale signs that can indicate a mental illness. These include:

• Mood changes:
  • Persistent sadness or depressed mood
  • Excessive mood swings
  • Feeling excessively elated or “high”
• Behavioral changes:
  • Withdrawal from friends, family, and activities
  • Significant changes in eating or sleeping habits
  • Excessive fear, worry, or anxiety
  • Increased use of substances like alcohol or drugs
  • Extreme anger, hostility, or violence
• Cognitive changes:
  • Difficulty concentrating, remembering, or making decisions
  • Delusions (false beliefs not based in reality)
  • Hallucinations (seeing or hearing things that others do not)
  • Confused thinking or reduced ability to understand
• Physical symptoms:
  • Unexplained physical problems, such as headaches or stomachaches
  • Fatigue or loss of energy
• Emotional changes:
  • Feelings of worthlessness or guilt
  • Intense feelings of irritability or restlessness
  • Severe mood swings that cause problems in relationships
• Perception changes:
  • Detachment from reality (psychosis)
  • Paranoia or suspiciousness

Once you’ve identified the symptoms of mental illness, you can start to make a change. For those ready to take the next step, here are our top tips to deal with the negative effects of mental health conditions like depression or anxiety:

1. Talk to someone you trust.

When you’re struggling with your mental health, it’s common to bottle things up or ignore feelings of pain and distraught. Mental health is not frequently talked about, and as a result, it can be scary to admit when something is wrong. In fact, one of the biggest barriers to therapy is a fear of what others might think—people are often scared of being judged for their condition, or looking different from the norm. It takes a lot of courage to talk to someone and/or ask for help.

Therefore, it might feel easiest to start these conversations with someone you trust. Maybe that is a parent, a friend, a school counselor, your primary care doctor, or a professional therapist. It doesn’t matter who it is, but giving yourself the opportunity to talk it out, and gain perspective, can make all the difference in your recovery. No one should feel alone; you deserve safety and support.

If you are unsure who to call, consider contacting your doctor or a treatment professional. These professionals can provide you with the guidance and support you need. Turnbridge is here for you, and just one call away at 877-581-1793.

2. Try to understand your thoughts and feelings.

If you are dealing with a mental health problem, it’s more than likely that you’ve experienced intrusive thoughts and negative feelings. Perhaps they have hindered your ability to work, go to school, or attend social functions. Maybe they’ve prevented you from being able to relax, make decisions, or even get a good night’s sleep. You may know exactly how they’ve impacted your life, but you may not have a full grasp on what these feelings are or where they come from.

In order to overcome negative thoughts and feelings, and regain control over your mental and emotional health, you must try to understand them. Get to the root of what you are experiencing – sadness, guilt, anger, loneliness, worry – and why those feelings exist. What led you to feeling a certain way? Is there something specific you’re anxious about? Be present and be mindful.

Once you understand your feelings, you can accept them and work through them. You can give yourself grace, validate your feelings, and then find strategies to overcome them. You can flip negative thoughts into positive ones. 

3. Avoid drug and alcohol use. 

It might feel easy to turn to drugs and alcohol to escape from difficult feelings like sadness or fear. Drugs and alcohol can temporarily alleviate feelings of pain or make a person forget about their struggles, but these substances don’t treat the underlying problem. In fact, using substances can actually make mental health issues worse. Becoming reliant on drugs and alcohol can lead to addiction and withdrawal, which might exacerbate feelings of hopelessness, anxiety, and depression. Further, these substances can cause issues in other areas of life, including damage to one’s physical health, relationships, and school or work performance. As you look to deal with your mental health symptoms, take a step away from the substances. If you need to seek help for a substance use problem, there are programs available to you.

4. Incorporate healthy habits into your day-to-day life.

Mental health is deeply connected to physical health, so it is ever-important to do things that are physically good for you. Eat nutritional meals to fuel your body and mind. Incorporate regular exercise into your daily routine. Make sure you are getting enough sleep each night.

Research has long established a correlation between mental health and sleep. When you don’t get enough shut-eye, your brain’s ability to process emotions declines. This can lead to mood swings, heightened emotional responses, and thoughts of self-harm. At the same time, mental health issues have the likelihood of keeping a person up at night, causing insomnia. If you’re struggling with sleep issues and your mental health, it’s important to consult with a clinician and get on a sleep schedule that supports your overall well-being.

Exercising is another way to protect and manage your mental health. This is because of the brain’s natural response to exercise—it releases neurochemicals that boost mood, reduce pain, and improve overall cognitive function. Learn more here.

As we think about physical lifestyle changes you can make to improve your mental health, nutrition should also be considered. Similar to exercise, food has the power to trigger chemical responses in the brain and release “feel-good” hormones. Eating healthy, balanced meals, in turn, can boost energy, elevate mood, regulate emotions, and prevent deficiencies in certain vitamins or minerals that affect our mental health. 

5. Get outside.

One of the most popular and effective coping strategies for dealing with a mental health condition is simple: Getting outdoors. Nature has an incredible way of reducing stress, elevating mood, deepening concentration, and building motivation among people who make a point to step outside. 

And science backs this up. When we immerse ourselves in nature, our stress hormones decrease, our bodies relax, and the feel-good chemicals in our brains rise – contributing to happier, more energetic versions of ourselves. For those dealing with mental health problems, doing this simple act each day can make a big difference in the recovery process.

6. Get professional help.

When mental health troubles get in the way of everyday functioning, and hinder a person’s ability to live a happy and productive life, professional treatment is recommended. 

Of course, the thought of going to treatment is scary. You may be afraid of putting your life on hold, or worried about what others might think. However, try to remember that millions of people (about 58 million Americans) are facing mental health issues, too. You are not alone.

Professional mental health treatment is designed to help you live a healthy, fulfilling, and engaging life. It will give you the skills you need to manage any difficult symptoms or triggers. You will learn positive coping strategies and discover how to reshape or redirect negative emotions and thought patterns. You will participate in many different types of therapies, finding what works for you. You will make connections with other peers walking in similar shoes. You will take back control of your life.

Mental health disorders do not typically improve on their own or resolve without treatment. In fact, unaddressed mental health conditions can get worse over time. As you consider what to do next, and learn how to deal with your condition, remember that help is available to you. 

The longer your mental health problems go untreated, the harder they might be to recover from. With that in mind, do your research now. Look into possible mental health treatment options near you. Explore what types of treatment might be most appropriate. Or, better yet, schedule a mental health screening with your doctor. This evaluation can help you understand the current state of your mental heath and set you up to meet with an experienced treatment professional, if needed.

It’s never too early to seek help for a mental health problem. If you are worried about your loved one’s mental health, or your own, do not hesitate to make a call. Turnbridge is here for you at 877-581-1793. We offer a range of inpatient and outpatient mental health treatment services, designed especially for teens and young adults.

These are just some of the many tactics you can use to deal with a mental health problem, but they are not the only ways. Check out our article on “How to Improve Your Mental Health” for even more tips. Or, give us a call to learn more about how we can help you overcome your mental health struggles.