Mental Wellness Guide

Comprehensive Patient Education Resource

Source: Based on information from WebMD and mental health guidelines

Understanding Mental Health

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. Good mental health is not just the absence of mental illness - it's about thriving in life, building strong relationships, and coping effectively with challenges.

Mental Health vs. Mental Illness

• Mental health: A state of well-being where you can cope with normal life stresses
• Mental illness: Conditions that affect thinking, mood, or behavior
• You can have poor mental health without having a mental illness
• People with mental illness can experience periods of good mental health

Common Mental Health Conditions

Depression

More than just feeling sad, depression is a serious medical condition that affects how you feel, think, and handle daily activities.

Signs and Symptoms:

• Persistent sad, anxious, or "empty" mood
• Loss of interest in activities once enjoyed
• Significant weight loss or gain
• Sleep problems (too much or too little)
• Fatigue or loss of energy
• Feelings of worthlessness or guilt
• Difficulty concentrating or making decisions
• Thoughts of death or suicide

Anxiety Disorders

Anxiety disorders involve excessive fear or anxiety that interferes with daily activities.

Types of Anxiety Disorders:

• Generalized Anxiety Disorder (GAD): Excessive worry about everyday things
• Panic Disorder: Recurrent panic attacks
• Social Anxiety Disorder: Intense fear of social situations
• Specific Phobias: Intense fear of specific objects or situations

Common Anxiety Symptoms:

• Excessive worrying
• Restlessness or feeling "on edge"
• Difficulty concentrating
• Rapid heartbeat
• Sweating or trembling
• Muscle tension
• Sleep problems
• Avoiding certain situations

Stress

While some stress is normal, chronic stress can negatively impact both mental and physical health.

Types of Stress:

• Acute stress: Short-term stress from immediate pressures
• Chronic stress: Long-term stress from ongoing pressures
• Traumatic stress: Result of experiencing or witnessing traumatic events

Factors Affecting Mental Health

Risk Factors

• Biological factors: Genes, brain chemistry, hormones
• Life experiences: Trauma, abuse, neglect
• Family history: Mental health problems in family
• Medical conditions: Chronic illness, disability
• Substance use: Alcohol or drug abuse
• Social factors: Isolation, discrimination, poverty
• Environmental factors: Exposure to violence, disasters

Protective Factors

• Strong social connections
• Regular physical activity
• Adequate sleep
• Healthy diet
• Stress management skills
• Sense of purpose and meaning
• Access to mental health care
• Financial security

Building Mental Wellness

Daily Habits for Mental Health

Sleep and Mental Health

Good sleep is essential for mental health. Poor sleep can worsen mental health conditions, while mental health problems can disrupt sleep.

Sleep Hygiene Tips:

• Go to bed and wake up at the same time daily
• Create a relaxing bedtime routine
• Keep bedroom cool, dark, and quiet
• Avoid screens 1 hour before bed
• Limit caffeine and alcohol
• Don't exercise close to bedtime
• Use bed only for sleep and intimacy
• Get natural light exposure during day

Nutrition and Mental Health

What you eat affects how you feel. A healthy diet supports both physical and mental health.

Foods that Support Mental Health:

• Omega-3 fatty acids: Fish, walnuts, flaxseeds
• Complex carbohydrates: Whole grains, vegetables
• Protein: Lean meats, beans, nuts
• Fruits and vegetables: Rich in vitamins and antioxidants
• Probiotics: Yogurt, kefir, fermented foods

Foods to Limit:

• Excessive caffeine
• Alcohol
• Processed foods
• High sugar foods
• Fast food

Stress Management Techniques

Relaxation Techniques

• Deep breathing: 4-7-8 breathing technique
• Progressive muscle relaxation: Tense and release muscle groups
• Meditation: Start with 5-10 minutes daily
• Mindfulness: Focus on present moment awareness
• Visualization: Imagine peaceful, calming scenes
• Yoga or tai chi: Combine movement with mindfulness

Cognitive Strategies

• Challenge negative thoughts: Question their accuracy
• Practice acceptance: Focus on what you can control
• Problem-solving: Break large problems into smaller steps
• Reframe situations: Look for alternative perspectives
• Set realistic expectations: Be flexible with goals

Lifestyle Strategies

• Time management: Prioritize tasks, set boundaries
• Regular exercise: Natural stress reliever
• Hobbies: Engage in enjoyable activities
• Social support: Connect with supportive people
• Limit commitments: Say no when necessary
• Take breaks: Regular rest periods throughout day

Building Resilience

What is Resilience?

Resilience is the ability to adapt and bounce back from adversity, trauma, tragedy, or stress. It's not about avoiding difficulties but learning to cope with them effectively.

Building Resilience Skills

• Develop strong relationships: Connect with supportive people
• Accept change: Focus on what you can control
• Set realistic goals: Take steps toward goals regularly
• Take decisive action: Act on adverse situations when possible
• Look for self-discovery: Learn about yourself through struggle
• Nurture positive view of yourself: Trust your abilities
• Keep perspective: Consider long-term perspective
• Maintain hope: Expect good things to happen
• Take care of yourself: Pay attention to your needs

Supporting Others

How to Help Someone Struggling

• Listen without judgment: Let them share their feelings
• Ask how you can help: Don't assume what they need
• Be patient: Recovery takes time
• Encourage professional help: Suggest speaking with a professional
• Stay connected: Continue to check in regularly
• Learn about mental health: Educate yourself
• Take care of yourself: You can't help others if you're not well

What Not to Say

• "Just think positive"
• "Others have it worse"
• "You just need to try harder"
• "It's all in your head"
• "You should be grateful for what you have"
• "Everyone goes through this"

When to Seek Professional Help

Warning Signs

Types of Mental Health Professionals

• Psychiatrist: Medical doctor who can prescribe medications
• Psychologist: Provides therapy and psychological testing
• Licensed Clinical Social Worker: Provides counseling and therapy
• Licensed Professional Counselor: Provides counseling and therapy
• Psychiatric Nurse Practitioner: Can prescribe medications and provide therapy

Types of Therapy

• Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns
• Dialectical Behavior Therapy (DBT): Teaches coping skills for intense emotions
• Interpersonal Therapy: Focuses on relationships and communication
• Exposure Therapy: Helps with anxiety and phobias
• Group Therapy: Provides support from others with similar experiences
• Family Therapy: Addresses family dynamics and relationships

Workplace Mental Health

Managing Work Stress

• Set boundaries between work and personal life
• Take regular breaks during the workday
• Practice time management skills
• Communicate openly with supervisors when possible
• Use employee assistance programs if available
• Focus on tasks you can control
• Build positive relationships with colleagues

Work-Life Balance

• Set realistic expectations for yourself
• Prioritize self-care activities
• Make time for hobbies and interests
• Spend quality time with family and friends
• Learn to say no to excessive commitments
• Disconnect from work emails and calls after hours

Mental Health in Different Life Stages

Children and Adolescents

• Watch for changes in behavior, mood, or academic performance
• Encourage open communication
• Limit screen time and encourage physical activity
• Maintain consistent routines
• Teach coping skills early

Adults

• Balance work and personal responsibilities
• Maintain social connections
• Regular health check-ups including mental health
• Practice stress management
• Seek help during major life changes

Older Adults

• Stay socially connected
• Remain physically active
• Engage in meaningful activities
• Manage chronic health conditions
• Address grief and loss appropriately

Creating Your Mental Wellness Plan

Resources and Support

Local Resources (Edmonton Area)

• Alberta Health Services Mental Health: 1-877-303-2642
• Distress Centre Calgary: 403-266-4357
• Mental Health Help Line: 1-877-303-2642
• Addiction Helpline: 1-866-332-2322

Online Resources

• Canadian Mental Health Association (CMHA)
• Centre for Addiction and Mental Health (CAMH)
• Wellness Together Canada
• Mindfulness apps: Headspace, Calm, Insight Timer

Books and Self-Help Resources

• "Feeling Good" by David D. Burns
• "The Anxiety and Phobia Workbook" by Edmund J. Bourne
• "Mindfulness for Beginners" by Jon Kabat-Zinn
• "The Resilience Factor" by Karen Reivich and Andrew Shatte