Whether it’s BPD, BDD, OCD, PTSD, PMDD, OCD, SAD, anxiety, depression, panic attacks, paranioa (to list but a few), mental health problems come in many guises and according to figures are on the up, with the increase showing no signs of abating, causing some to call it the epidemic of our generation.
Whether rising statistics are because (thankfully) the social stigma surrounding mental health is finally starting to fall away, meaning that more people are seeking help, or because, as some would have it, we live in an age that contributes to mental health problems, be it via social media, anxiety about global warming, disconnected societies or smartphone addiction, the facts don’t lie, and it is estimated that 615 million people worldwide now suffer from depression and one in four in the UK will experience at least one diagnosable health problem.
Eckhart Tolle refers to the “pain body”, which lives in humans and is the emotional aspect of egoic consciousness, feeding on negativity. When it becomes active, it triggers emotional reactions, and hijacks our internal dialogue, interpreting situations and judging – ourselves and others – and distorting the present with old emotional pain.
In Traditional Chinese Medicine, the mind and body and inter-connected, so when we are emotionally upset, our internal environment becomes disrupted. Emotions are connected to the organs, and anxiety and depression are usually due to an imbalance of the Heart, Kidneys, Liver, Lungs or Spleen. The Heart houses the Mind, and is the origin at the centre of all emotions, while the Kidneys are related to fear and phobias. The Lungs are related to grief and letting go, and the Spleen to over-thinking and worry. Depression is often considered to be unspoken anger, so clearing the Liver channel (which is the Organ linked to the emotion of anger) can be helpful in releasing old frustration and stuck emotions.
So what can be done? The good news is that just as we maintain physical health, certain practices can help to lift and enhance mood, for example:
– Labelling your emotions – studies have shown that simply labelling emotions actually defuses them, and often anxiety and depression stem from repressed emotions, so going into your body and allowing the feelings can help to release them
– Keep a gratitude diary – our brains are pre-wired to look for threats, as in the past this sense of alertness kept us alive, however in today’s world of fast living where excess cortisol levels run high, this trait does not serve us. However, keeping a gratitude diary helps to rewire our neural pathways, helping us to become more optimistic and increase positivity
– Physical exercise – there’s no shortage of evidence that physical activity releases endorphins, which make us feel good, and which in turn can help to alleviate depression and anxiety
– Mindfulness or meditation – our minds often can caught up in worrying about the future, or ruminating on the past. Practising mindfulness or meditation can help to detract from this, with studies showing that mindfulness can change the brain and help to prevent depressive relapse
– Ensure you’re sleeping well – links have been found between sleep deprivation and depression, so having a bedtime ritual, getting up at the same time each day and reducing screen time before bed can all help to ensure you get the recommended 8 hours a night
– Eat a balanced diet – Mind, the mental health charity states that food can affect mood, give more energy and help us to think clearly, citing that eating regularly, ensuring that we’re getting enough protein, fibre, vitamins and minerals and staying hydrated can reap benefits for mental health, while caffeine and alcohol can affect mood detrimentally
– Find meaning in your life, whether it’s through a career, hobby, caring for a person or pet, or volunteering, having a sense of purpose is fundamental to wellbeing. Vktor Frankl, a psychotherapist captured by the Nazis and forced to endure years in Auschwitz famously said: “Those who have a ‘why’ to live, can bear with almost any ‘how’…. Life is never made unbearable by circumstances, but only by lack of meaning and purpose.”
– Speak to someone: whether it’s a friend or a trained professional, find someone to talk to. There is truth in the old adage that a problem shared is often a problem halved, and there’s no shame in asking for help when it’s needed. There are people out there that can help, so don’t suffer in silence