How To Improve Mental Wellbeing

What is wellbeing? 

Mental wellbeing is the absence of chronic mental and emotional distress, as well as the the presence of positive mood states and psychological characteristics that enable one to live and function well.  

Historically, and to a large degree, currently too, good mental health has been viewed of as the absence of mental illness; with assessments and treatments predominantly focussing on distress and its consequences.  Whilst alleviating distress is important, little attention has been given to building on people’s positive strengths.  Focussing only on distress is problematic because it can reinforce the negative aspects of life, and all that is wrong with a person, (Fava, 2016).  

Furthermore, studies indicate that the absence of mental illness does not mean a person is healthy.  For instance, research by Keys (2002) has shown that people with no mental illness experienced states of ‘langushing’, which was associated with greater levels of psychological impairment and an increased risk of depression.  

As such, focus has shifted towards building on people’s positive mood states and strengths.  Thus, subjective wellbeing is also an important aspect of mental wellbeing.  It is generally understood to mean experiencing a sense of happiness and life satisfaction.  However, it can also mean feelings of calm, inner peace, love, joy and so forth.  Research shows that feeling good or positive emotions are protective against physical illness and all cause mortality (Chida and Steptoe, 2008).  They have also been linked to enhanced attention; problem solving, optimism and generosity.  

An equally important dimension of mental wellbeing, that may also facilitate developing positive emotions, is eudaimonic wellbeing, which has been described as a more durable sense of happiness that factors in psychological and social aspects (Peterson and Seligman, 2004).  It is thought to be ‘durable happiness’ because philosophers, such as Bentham and Mill, gave all too much importance to the pursuit of pleasure as equating to happiness; problematic because any number of activities such as taking drugs, harming innocent people or sexual misconduct may result in pleasure, however it is short lived and the negative consequences far outweigh any benefits.  Moreover, the nature of emotions are such that they are ephemeral, thus focussing only on the pursuit of pleasure can result in unhealthy forms of attachment and craving that may cause immense mental suffering.  Thus, the development of the following eudaemonic aspects of wellbeing are also important for heath:  

• self-acceptance
• the establishment of quality ties to other
• a sense of autonomy in thought and action
• the ability to manage complex environments to suit personal needs and values
• the pursuit of meaningful goals and a sense of purpose in life
• continued growth and development as a person

In sum, mental wellbeing includes diverse dimensions, and studies have shown they can protect against the development of serious mental and physical illness. However, it may be the case that all, some, or none of the aforementioned aspects are important to you.  Whatever be the case, try to reflect on the nature of wellbeing and what aspects you would like to promote, then implement strategies to develop these.  

Tips to improve mental wellbeing

What factors can contribute towards experiencing wellbeing? There are many, and most tend to focus on increasing subjective wellbeing, however, following I’ve listed some strategies that may be beneficial for promoting mental, emotional and social domains too.  

1.  Forgiveness

There is some research that supports the beliefs that morality is significantly linked to wellbeing outcomes. For example, some studies have found that acts of kindness, such as helping, sharing or caring for others can reduce anxiety, depression and stress, improve physical health, and boost happiness.  

Of course, you need not rely on research evidence to know whether morality improves wellbeing, you can simply practice it and find out!.  

3.  Meditation

Would you like to feel calm and peaceful?  Develop a sense of autonomy? Be able to let go of stressors easily and improve your attitude towards yourself? Then practice meditation consistently.  Time and again research has shown that meditation improves diverse outcomes of wellbeing.  What type of meditation is best to practice? There are many varieties, however some evidence-based suggestions include mindfulness of breathing and vipassana, to name a few.  

4.  Therapeutic support 

I hope you found this article useful.  If you have any further questions about mental wellbeing and how to improve it then feel free to get in touch.  

Take care

Sadaf