When I was younger and stressful situations surfaced, I frequently experienced physical symptoms such as an upset stomach, sleep deprivation or anxiety. My mother would comfort me with these calming words, “It is mind over matter dear. Be sure you get plenty of sleep, eat the right foods and most importantly, maintain your positive attitude.” She would also remind me, “Take things as they come and don’t waste your energy worrying about the small stuff; it will all work out in the end.” This was great advice, but what happens when advice-giving doesn’t work anymore?

Most of us recognize the importance of maintaining good physical health-we are bombarded with ads for exercise programs, diet plans, and much more, but what are some easy ways to improve your mental health? According to the U.S. Department of Health and Human Services, mental health affects how we think, feel and act. It also helps determine how we handle stress, relate to others and make choices. Statistics show that in 2012, one in five Americans experienced a mental health challenge, and one in 20 citizens live with a serious mental illness, such as schizophrenia, bipolar disorder or major depression. Many factors contribute to mental health illness, including, biological factors such as genes or brain chemistry, life experiences, such as trauma or abuse, or a family history of mental health problems.

I sat down with Tara R. Huston, Ph.D., LMHC, WCA Hospital outpatient mental health program manager, and asked her how she defines good mental health. “Mental health includes our emotional, psychological and social well-being and is important at every stage of life from childhood and adolescence through adulthood,” Tara said. “Good mental health is a sense of well-being, confidence and self-esteem. It enables us to enjoy and appreciate our day-to-day life and the people around us. If you, your friend or family member is facing mental health challenges, you may want to probe if the person is able to carry out his/her activities of daily living. Is the person able to work? Can he or she perform the basic daily activities of life including daily grooming habits which promote positive self-esteem? Is the person getting sufficient sleep at night or eating the right foods? Does the person perform everyday tasks such as paying his/her bills? Is an individual having difficulty controlling emotions or experiencing ‘mood swings’? “

Early warning signs of mental illness can include:

Eating or sleeping too much or too little.

Pulling away from people and usual activities.

Having low or no energy.

Feeling numb or like nothing matters.

Having unexplained aches and pains.

Feeling helpless or hopeless.

Smoking, drinking or using drugs more than usual.

Feeling unusually confused, forgetful, on edge, angry, upset, worried or scared.

Yelling or fighting with family and friends.

Experiencing severe mood swings that cause problems in relationships.

Having persistent thoughts and memories you can’t get out of your head.

Hearing voices or believing things that are not true.

Thinking of harming yourself or others.

Inability to perform daily tasks like taking care of your kids or getting to work or school.

Huston explains that it is normal to feel stressed out at times, but when we are feeling overwhelmed by the effects of stress or the grind of daily living, there are some practical steps that help sustain our good mental health. “Find a support person or support group in your area,” said Tara. “Connecting with a trusted relative or friend and talking about your set-back or problem will help you to resolve the issue before it gets out of control. A person who feels overwhelmed and cannot control his emotions, can contact a local professional healthcare provider or professional behavior health specialist who is trained to diagnose and treat mental health illness. Some common mental health disorders and conditions that mental health professionals treat are depression, anxiety disorders, bipolar disorders, post-traumatic stress disorder (PTSD), adolescent mental health disorders, and psychiatric disorders.

“Stay positive. You can work through your issues with the help of friends, family and professionals. Take time out of your day for physical activity. It helps to clear your mind and focus on solutions. Volunteer or help others; it gives you a great feeling of accomplishment, self-worth and happiness when you make a meaningful contribution to your community. Make sure you are getting at least eight hours of sleep a day. This is a great time to reenergize and cope with the day ahead.”

If you need help, it’s close by. Contact the professionals at WCA Hospital Outpatient Mental Health at 664-8641. They offer confidential counseling services for outpatient mental health, chemical dependency/drug addiction. Twenty-four-hour help is available by calling 664-8620.

Take comfort in knowing that if you are feeling overwhelmed you’re not alone … there is help available 24 hours a day.

Toni DeAngelo, R.N., community health and wellness director at WCA Hospital, is a certified tobacco-cessation specialist and patient navigator with more than 30 years of experience in critical care nursing and community health.

This health column in no way seeks to serve as a substitute for professional medical care. Consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guideline.

References: U.S. Department Of Mental Health and Human Services (HHS). www.mentalhealth.gov/basics/what-is-mental-health/