The 5 Pillars of Mental Health

​By Lorena Ruci, MA, C. Psyc, PhD

The attainment of happiness has always been an ongoing human pursuit, from the ancient Greeks to modern day philosophers. Although the path to fulfillment varies from person to person, there’s an adage that says that we need just three things in order to be happy: something to do, someone to love and something to hope for. What is implied in these three pillars is a foundation of health. Being healthy means having more than a “beach body” physique. Health is determined by a combination of physiological (body) and psychological (mental) factors.

What does “good mental health” mean? Being mentally healthy is more than the absence of illness. Also, being mentally healthy does not mean being always happy. Instead, mental wellness involves attaining a few habits that if cultivated with patience and persistence, they will lead to a more content and meaningful life.

It is important to understand that mental wellness does not just happen. It takes effort and time to practice the habits and engage in the activities that cultivate it. Think about it like this: exercising your body will eventually lead to physical changes that you can see and feel a sense of accomplishment, but if you stop exercising, then you will eventually lose that progress.

Achieving mental wellness involves the same principles: start at a comfortable pace, learn to recognize your progress, be patient and persistent.

These are the habits that foster mental wellness:

1. Nurture your body. You can do this by being mindful of the foods that you eat and notice how they affect your energy levels, mood and cognitions (learning, memory, motivation).

​

2. Get enough sleep. Our bodies are worn out during the day and sleep is necessary to pit it back in shape. When we sleep, growth producing hormones go through our bodies to help restore the brain and other organs. If we stopped sleeping, or if we’re constantly sleep deprived, our immune system will suffer, and we’ll be more prone to illness. Sleep is crucial to keep us physically and mentally healthy.

• Think about it like this: when you’re repairing your car, the first thing you do is to stop it and shut off the engine. Well, sleeping allows our bodies act like their own mechanic and repair themselves from daily wear and tear. Although there is no magic number of sleep hours per person, most adults need 7-8 hours per night.

3. Exercise. In general, the more we exercise, the better our physical and mental health will be. Many people struggle with finding the time to exercise as our modern Western societies allow us to function without exerting too much physical energy. We drive to work, take elevators, spend hours in front of the TV or computer and generally spend our leisure time not moving. Once people are out of shape, it is difficult for them to start exercising. However, research shows that as little as 10 minutes of exercise can promote feelings of vigour and improved mood. Scientists don’t know exactly how exercise generates all of its positive effects. We do know that exercise affects neurotransmitters (brain chemicals) that are involved in mood regulation, motivation and reward. Also, exercise makes us feel good because we know that it is good for us. The good news is that the minimum time we need to spend exercising daily, in order to experience a noticeable positive mood change is 30 minutes! Fortunately, it is never to late to start exercising and start receiving its positive benefits.

4. Learn to relax. We can improve our mental health by learning to cope with stressors and practice relaxation exercises into our daily routines. Stress can negatively affect our mental health and it is important to learn how to keep it under control. While many stressors cannot be avoided, practicing stress management strategies can help us achieve a balance and prevent it from consuming our lives.

5. Connect with others. Humans are social beings and our need to connect with others to survive and flourish is imprinted in our genes. Studies show that psychological pain (rejection) is processed in the same brain regions as physical pain, thus pointing to the immense evolutionary advantage that social support provided to our cave-dwelling ancestors and detrimental effect of being shunned by the group. In modern times, a strong support network, such as family and friends, can help us deal with much of our life’s stressors, from daily hassles to major catastrophes. There are a few different ways that you can expand your social capital and find people who share your values, who understand you and can listen and provide advice, or just encourage you in your life path when you need a little nudge. If you find that you haven’t seen or heard from your friends and family in a while and you miss them, pick up the phone and call them. Make the effort and time to see them. If you’d like to expand your social network and do something that you like, join a sports team, volunteer for a cause that is important to you, join a networking or a special interest group that you are interested in. Surrounding yourself with positive and upbeat people will help you become a healthier and happier person yourself.

Edited, November 18, 2024