Mental health is like a second shadow of a person. It follows every individual, but, unlike a shadow, people can not decide where it will go. In fact, mental health is quite the opposite. Emotions, feelings, moods, attitudes, and thoughts determine how people function throughout the day. These internal functions form who an individual becomes and are the building blocks of what a person is comprised of: how a person responds to physical interactions, stressful situations, what’s considered stressful, what their interests are, etc.

Across the nation millions of Americans endure mental health issues. According to the Anxiety and Depression Association of America ​(ADAA) around 40 million Americans -- 18 and older -- are impacted every year by anxiety disorders. Anxiety disorders are the most common mental health issues in the country and are treatable unlike other mental illnesses; however, more than 70% of sufferers do not seek out help due to the vast types of anxieties and what may encompass each disorder. In other words, there are many different forms of anxiety that there are no list of symptoms to label a specific disorder. For example, depression comes in many forms and cannot be numbered with health agencies ranging from 3-12 types of depression. And, as for anxiety disorders, the ​U.S. Department of Health and Human Services ​(HHS) claims there are 5 major types of anxiety disorders, but other health agencies range from to 3-6. It is important to mention that anxiety can grow depending on what someone considers “major” and/or how problematic their own anxiety is which creates a fluid range of anxiety disorders. Sometimes people may get an anxiety disorder which may additionally lead to depression or vice versa. What kind of depression do they have? What kind of anxiety disorder do they have? How problematic has it been in their life? And are they even aware that something is wrong?

There may not be a single diagnosis other than knowing that someone has anxiety, is depressed, or both. But people can delve into the science/origins of why they feel a certain way to better understand what is happening. To begin, anxiety disorders and depression can arise from several factors: the main ones being, genetics, living conditions, weather, alcohol/drug use, life events etc.​ ​A closer look at brain chemistry (neurotransmitters) can help dissect the root causes of what is occurring and how to approach it.

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Four Big Neurotransmitters:

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1. Glutamate:​ Responsible for cognition, learning, memory. Found throughout the brain and spinal cord. Not a big impact on mental health but is one of the most prominent neurotransmitters in the body.

2. Norepinephrine:​ According to ​everydayhealth,​ Norepinephrine is responsible for alertness, arousal, control, reaction, and prepares the body for action(s). Low levels may lead to conditions such as low blood pressure, ADHD (attention deficit hyperactivity disorder), and depression. 

3. Dopamine:​ Acts as a hormone and mediates pleasure. Whenever someone does something pleasurable, it causes that individual to do those actions again. It is one of the fundamental processes of not just the mind but the body and person as a whole. Too little dopamine can cause PKU (​phenylketonuria) and is associated with ADHD, Alzheimer’s, Parkinson’s, schizophrenia, depression, bi-polar disorder, eating disorders, and addiction; while too much can cause aggression, but this is usually associated with illicit drugs/

4. Serotonin:​ Is both a neurotransmitter and hormone. It functions to regulate the intensity of other neurotransmitters along with mood, appetite, sleep, and social behavior. Low serotonin levels are correlated with depression while high levels are associated with osteoporosis. There are of course, other neurotransmitters and hormones that contribute to the wellbeing of personal equilibrium. However, serotonin and dopamine are the most prominent ones to mention. These two are linked with the “happy” functions of the body and, in a sense, guide the science of a person’s happiness. However, too much can lead to downfalls, and too little deprives the body.

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https://www.pharmacistbyyourside.com/blog/supplements-and-natural-treatments-for-depression

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This may be daunting and a little discouraging at first, but there is a silver lining in all of this. With this knowledge comes the opportunity to become more prepared to be mentally fit. It is just as important to maintain mental fitness as it is to be physically fit.​ ​An individual’s mental health sets the foundation of what kind of person he/she may be, but, there are ways for an individual to lead a way to a fair temperament.​ ​Here are a few ways to exercise good mental fitness!

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1. Spend Time in Nature

• Nature’s therapy is unmatched
• Feeling small amongst the vastness of this wonderfully wide earth will often bring you a sense of peace and humility - a recharge to go back and take on society again

 

2. Communication

• Know when to ask for help from friends or therapy
• An unbiased, outside perspective might just be the breath of fresh air you need

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3. Physical Exercise

• Physical exercise delivers oxygen to the brain which helps improve circulation, memory, reasoning abilities and reaction times.

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4. Diet

• Brain food is a great way to boost mental activity
• Superfoods, greens, nuts, fish oils, salmon, flax seeds, and plenty of water are just a few brain foods to grab on your next grocery store trip!

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5. Meditation

• Meditation and breathing techniques are exercises that you can control completely and induce a personal state of relaxation and personal clarity

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6. New Hobbies/Arts & Crafts

• Learning something new gives the “grey matter” a workout and builds neural pathways in the brain.

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7. Reading

• Many people are not the biggest fans of reading in a time where technology is first and foremost in our lives. Still, reading offers a portal to travel into your imagination and immerse yourself in the building blocks of thought - a perfect way to exercise mental fitness!

Mental health is a state of successful performance of neuron function, resulting in productive activities, fulfilling relationships with other people, and the ability to adapt to change and cope with challenges. Though we may not always have a say in what life throws our way, we can control how we respond and react, and can control how mentally fit we are to adapt and cope with the challenges of life.

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Article by Bea Reyes & Ashley Le Cesne 

 

Sources:

https://adaa.org/about-adaa/press-room/facts-statistics https://www.hhs.gov/answers/mental-health-and-substance-abuse/what-are-the-five-major-types-of-anxiety-disorders/index.html https://share.upmc.com/2016/09/about-brain-chemicals/
https://hopes.stanford.edu/about-glutamate-toxicity/
https://www.everydayhealth.com/norepinephrine/guide/ https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201105/dopamine-primer