Mental Illness Prevention: Mental Health Myths and Facts

This post is a continuation of  my experiences with mental health myths and facts. All the myths I quote in these posts are taken verbatim from Mental Health Myths and Facts on the U.S. Department of Health and Human Services at mentalhealth.gov.

Myth: Prevention doesn’t work. It is impossible to prevent mental illness.

Like a lot of this myths, this one is mostly false, but there is some truth. One can do everything right in staying mentally healthy, and she or he can still end up with mental health problems. There is a major hereditary and biological component to mental illness, and everyone has their limit to how much stress they can handle. Combine a genetic predisposition to mental illness with stressful life circumstances, and one is bound to have mental health problems.

Though sometimes inevitable, mental health issues, mental illness, and the symptoms of mental illness can be prevented. I'm still learning more ways to prevent symptoms of bipolar along with ways to deal with those symptoms when they arise.

Now that I have an almost two year old, I think more about talking to him about mental illness. Obviously the conversation will change as he grows older, but as time goes by, I want to be honest with him about my mental illness. As I've said, there is a biological component to mental illness, so I want him to have a better set of skills to stay mentally healthy than I had growing up.

All the things I can teach him and the questions I can ask him as he grows older are beyond the scope of this post, but I do want to share some commons things that anyone can do to to help prevent mental health issues in themselves and in loved ones. Practice the following skills, and share these skills with your children or children you are responsible for:

• Stay in a good sleep cycle. 
• This means going to bed and waking up at approximately the same time every day. 
• Do something relaxing before bed. 
• Get off screens and/or utilize programs like f.lux and night shift (on Apple products) within an hour or two before bed. 
• Cognitive Behavioral Therapy for sleep, a set of skills I learned in The Insomnia Workbook after it was recommended to me by a doctor, helps me keep good sleep hygiene and helped me cope with poor sleep.

• Be mindful.
• Instead of always listening to something/multitasking, take time to focus on exactly what you're doing. 
• When you're feeling stressed, focus on external stimuli through your five senses to bring yourself into the moment. Thinking about the past can lead to anger, resentment, and depression, and thinking about the future can lead to anxiety.

• Take time to relax. 
• Meditate, take a walk (or a run) out in nature. 
• Forget about your daily tasks for a while and try to bring your mind somewhere else. You can even take mini-relax breaks. I've found some simple breathing exercises such as breathing in for a count of four, holding for seven, and breathing out for eight can help bring down my anxiety level. 
• There tons of resources out there to help with meditation/relaxation -- from videos on YouTube to apps like Headspace, find something that works for you.

• Exercise. Exercising is a great way to improve brain chemistry, physical health, and mood. Find things to do that you enjoy, and try to stick with a workout routine.

• If you're struggling or have struggled in the past, especially if you have a mental illness, keep your appointments for medication management, therapy, and/or any support groups. The best time to work on your mental health is when you're feeling well -- not when you're in crisis mode.

According to mentalhealth.gov, helping to prevent mental illness, especially in children, can lead to:

• Higher overall productivity
• Better educational outcomes
• Lower crime rates
• Stronger economies
• Lower health care costs
• Improved quality of life
• Increased lifespan
• Improved family life

What skills do you have to keep yourself mentally healthy and to prevent mental health difficulties?