Recent research indicates that  mental health illnesses are increasing considerably each year and are a cause for concern in health organizations.

That is why it is urgent to talk about the issue and create healthy mental health habits, because although depression, anxiety, panic attacks, among others, can have their origin in genetic conditions, it is also true that there are attitudes and behaviors that help prevent their appearance.

The power of the mind 

The mind has enormous power: it can do us a lot of good, but if we let it, it can also harm us. To maintain good mental health, it’s necessary to practice strategies that will prevent the mind from dominating us, especially during difficult times, when we are most vulnerable to falling into a depressive state.

Depression is one of the most common illnesses in the population; it is even estimated that by 2030, depression will be the leading cause of disability ( see more information here ).  “According to the World Health Organization (WHO), mental illnesses are among the most disabling in the Western world. They have greater effects than diabetes, cancer, and cardiovascular diseases combined. Loneliness and social isolation are twice as harmful to physical and mental health as obesity,” reveals expansion.mx. 

It is common for depression to appear in the midst of a thorny circumstance such as a breakup or family problem, illness, grief, economic crisis, unemployment… because these are realities that in one way or another generate emotional imbalance.

Broadly speaking, the symptoms of depression are apathy, sadness, frustration, and disinterest in life in general, which can interfere with the normal course of life for a prolonged period of time.

However, avoiding depression is possible in most cases; it requires attitude, effort, and willpower.

The following are ways to prevent depression and maintain good mental health:

1. To have dreams and aspirations

Human motivations fuel the mind; they are the goals we set for ourselves in life, and achieving them is what keeps us going. No matter our age or circumstances, dreams should always be present in our minds.

2. To value and preserve affective relationships

Children, partners, parents, family, friends… are generally the best “antidepressants” because they are the driving force that motivates people to overcome any obstacle in their path. Furthermore, family provides well-being and emotional support.

Covadonga Cháves, a member of the Spanish Society of Positive Psychology, explains: “Social support, having someone to confide in, is fundamental, as it can influence the brain, through actions and behavior, more than with medication ,” says the specialist, who affirms that having a limited “social network” and lacking “close family support” exacerbates problems.

According to experts, living with family or friends helps people express their feelings and talk openly about their problems, which aids in recovery. Those who live alone, on the other hand, suffer from a lack of social integration and a loss of confidence, two crucial factors for maintaining mental health.

3. Focus on the positive and not the negative

“We suffer too much for what little we lack and enjoy too little what much we have” (Shakespeare).

We have a tendency to talk a lot about problems and very little about the good things that happen to us every day. The key is to train our minds to see the big picture and not focus on the small black dot.

4. Break the routine

Routine can lead to discouragement, hence the need to break it regularly. Dr. Fernando Azor, director of the Center for Psychiatry and Clinical and Legal Psychology in Madrid, explains why leisure and fun are so important for mental health:

“Leisure is a form of disconnection that, while it can be associated with physical rest, is especially beneficial psychologically in helping people break away from their daily activities. The act of ‘changing’ itself is therapeutic. In fact, when someone feels tired or bored with their routine, it’s more important to do different things, even if they involve physical effort, than to spend many hours lying in bed or on the sofa. The mind will rest more, and the personal benefit will also be greater.”

5. Do physical activity

It’s proven that exercise helps produce endorphins, which stimulate the brain’s pleasure centers, providing a sense of well-being and happiness. Furthermore, exercise is an excellent way to relieve stress and anxiety , two of the main causes of depression.

6. To have spiritual strength

It is undoubtedly one of the best ways to avoid a depressive state. There are situations so painful that they are difficult to assimilate and overcome on a human level; only in these cases can an inexplicable spiritual force like faith give meaning to that pain and allow it to be overcome with greatness.

7. To learn about other realities

Seeing other, more extreme situations can make us realize that our problem is actually surmountable, and that part of the solution lies within us, in changing our attitude and exercising our willpower to overcome it.

Remember to share this information; a friend or family member may need it.