Mental Health — Fundamentals
Understanding Mental Health
Mental health = emotional, psychological, and social well-being
Affects: how we think, feel, act, handle stress, relate to others
Common conditions:
Anxiety: excessive worry, physical symptoms (heart racing, sweating)
Depression: persistent sadness, loss of interest, fatigue
Stress: response to perceived threat/demand (acute vs chronic)
Burnout: work-related exhaustion — emotional depletion + cynicism
NOT weaknesses or character flaws — biological and environmental factors
1 in 4 people experience mental health conditions in their lifetime
Evidence-Based Self-Care
Sleep (most underrated):
7-9 hours for adults
Sleep deprivation = impaired cognition, mood, immunity
Consistent sleep/wake times — even weekends
No screens 30-60 min before bed (blue light disrupts melatonin)
Physical activity:
150 min/week moderate intensity (brisk walk, cycling)
Exercise = antidepressant (releases endorphins, BDNF)
Even 10-min walks improve mood
Social connection:
Strong relationships #1 predictor of happiness
Quality > quantity
Reach out first — others are waiting too
Stress management:
Deep breathing: 4-7-8 (in 4, hold 7, out 8) — activates parasympathetic
Progressive muscle relaxation: tense then relax each muscle group
Journaling: write thoughts to process emotions
Mindfulness: notice present moment without judgment
When to Seek Help
Professional help is warranted when:
- Symptoms persist > 2 weeks
- Affecting daily functioning (work, relationships)
- Thoughts of self-harm
- Using substances to cope
Types of help:
Therapist/Psychologist: Talk therapy (CBT, DBT, etc.)
Psychiatrist: Medication management (MD who specializes in mental health)
GP/Family doctor: First point of contact, can refer
India resources:
iCall: 9152987821 (Tata Institute of Social Sciences)
Vandrevala Foundation: 1860-2662-345 (24/7)
Minds Foundation, White Swan Foundation
