Assignment for Foundation Course 2

M2022APCCP044

Shravanthi Padmanaban

Question 3)

WHO defines mental health as “a state of mental well-being that enables people to cope
with the stresses of life, realize their abilities, learn well and work well, and contribute to
their community.” The definition represents immense progress and starkly contrasts with
viewpoints that consider mental health as the sheer absence of disorders.

This previously-subscribed assumption was deemed faulty (Illness-Wellness Continuum, Dr

John Travis in 1972). Most diagnostic criteria used in mental health clinics consider a
threshold for declaring a diagnosis. Although this has many practical implications for policy-
making and treatment plans, it dismisses the suffering of those who almost reached the
threshold. To say that a person who came second in a race lost just as much as the person
who came last is acceptable. But does it equate to their potential?

Mental well-being and illness, thus, exist on a spectrum. More importantly, the person’s
position in this spectrum is fluid by the minute. A person who hears about the death of her
spouse is no longer in the mental state she was a few seconds ago. Likewise, a person
whose depressive episode remitted is no longer in the state he previously was.

Defining mental health as such a dynamic process has many implications. What though is
pivotal is the notion that people can be moved along the continuum. The closer the person
is to the thriving state of mental health, the lesser the resources he needs and the closer he
is to crisis, the more support he might need. Resources can range from a mere hug to
therapy and antipsychotic pills.

Along with its severity, duration of a mental illness also becomes relevant. Seeking therapy
or meeting a psychiatrist is vital in prolonged or severe cases, whereas states of languishing
(Keyes, 2002) can be managed in the shorter runs by oneself.

WHO published a straightforward, illustrated guide that lists techniques of grounding,

unhooking, acting on one’s own values, making room, engaging and being kind for mental
wellbeing. Every technique listed constitutes what psychologists refer to as ‘mindfulness’. In
layman’s terms, mindfulness is the act of being present in the moment and accepting
emotions as they persist. More complex modes of this practice have given rise to the
therapeutic modality of Mindfulness-Based Cognitive Therapy and Acceptance Commitment
Therapy. The efficacy of these techniques has been proved with diverse populations through
innumerable studies (Shapiro et al., 2003; O'Reilly et al., 2014; Klainin-Yobas et al., 2012).
Apart from adhering to these deliberate practices, a few methods of self-care can aid in
maintaining one’s mental wellbeing (Saakvitne & Pearlman, 1996):

 Physical Self-Care: Maintaining consistent sleep schedules, exercising or engaging in

any fun physical activity, eating nutritious meals, accessing medical care, getting
massages, taking time off to be sexual and taking breaks – from telephones, work or
just going away on a vacation.
 Psychological Self-Care: Casual reading, writing journals, seeking counselling when
stressors occur, comfortable self-disclosure with loved ones, staying assertive,
introspecting to stay connected to inner self, being curious and trying novel
activities.
 Emotional Self-Care: Spending time with people whose company one enjoys,
connecting with humour through books or movies, listening and staying mindful of
feelings as they occur, identifying stability zones and seeking them out when need
occurs, finding meaningful ways to express emotions and practicing self-love.
 Spiritual Self-Care: Singing, praying, visiting religious places, identify and work
towards meaningful goals, wilfully be optimistic and hopeful, express gratitude,
contributing to causes that one believes in and spending time in nature.
 Workplace or professional Self-Care: Taking appropriate breaks, making quiet time,
setting up a comfortable workplace, setting attainable yet challenging goals, keeping
in mind the work-life balance, seeking consultation or help, developing positive
relationships with co-workers and identifying tasks that stimulate and inspire.

The measures mentioned above are extensive. Some represent lifestyle choices while others
are more sporadic engagements. It truly comes down to the person to identify what will be,
at that time, beneficial to their mental wellbeing.

Caring for your mental health is like bringing up a pet – it requires patience, care, energy,
time and love. But then, it is just as rewarding. What’s better than coming home to bow-
wow?
References:

World Health Organization. (2020). Doing what matters in times of stress: an illustrated
guide.

Keyes, C. L. (2002). The mental health continuum: From languishing to flourishing in life.
Journal of health and social behavior, 207-222.

Klainin-Yobas, P., Cho, M. A. A., & Creedy, D. (2012). Efficacy of mindfulness-based

interventions on depressive symptoms among people with mental disorders: A meta-
analysis. International journal of nursing studies, 49(1), 109-121.

O'Reilly, G. A., Cook, L., Spruijt‐Metz, D., & Black, D. S. (2014). Mindfulness‐based
interventions for obesity‐related eating behaviours: a literature review. Obesity
reviews, 15(6), 453-461.

Saakvitne, K. W., & Pearlman, L. A. (1996). Transforming the pain: A workbook on vicarious
traumatization. WW Norton & Co.

Shapiro, S. L., Bootzin, R. R., Figueredo, A. J., Lopez, A. M., & Schwartz, G. E. (2003). The
efficacy of mindfulness-based stress reduction in the treatment of sleep disturbance
in women with breast cancer: an exploratory study. Journal of psychosomatic
research, 54(1), 85-91.

Travis, J. W. (1972). The wellness/illness continuum. Mill Valley, CA: J.W. Travis.

World Health Organization. (2005). Promoting mental health: Concepts, emerging evidence,
practice. Geneva: WHO.