All worries deserve an equal amount of attention

Mental health needs to be taken care of just as much as physical health is. How to do it and why is it important, explains Tallinn City Health Clinic psychologist Ene Tenno-Sorainen.

The article was also published on 10.10.2022 on the website of the Tallinn City Health Clinic.

Why is mental health something that is talked about more and more often? The topics that are considered important derive a lot from people's values, which can change when changes in the living environment occur. In the past, some twenty years ago, other issues were more important in society, the topic of mental health was not on the agenda. Concerns about mental health and coping were considered rather a weakness. It was thought to be something shameful. The topic of mental health has gained more traction in connection with recent events - the lockdowns during the pandemic, the isolation of people, the outbreak of hostilities in Ukraine. People's fear, concern about coping and the future is more noticeable. Furthermore, a generation has come of age that dares and does notice changes and areas of concern in their mental coping skills. These young people dare to talk about their problems and seek help. How to self-assess your mental health? At what point should you turn to a specialist for mental health? Pay attention to the changes in your mood and everyday behaviour. Notice if:

• your daily schedule has become passive compared to before,

• it seems that what used to bring joy no longer brings joy

• activities that used to be easy are now difficult and take longer,

• you feel irritable even for small reasons,

• thoughts of worry do not let you fall asleep,

• communication with friends is no longer interesting.

If you want to know more, it is possible to take an emotional well-being test on peaasi.ee/test. If the changes have lasted longer than a month, it would be good to consult a mental health specialist. How to find the right specialist to help you? You can contact your family doctor, a mental health nurse or a psychologist for help. Basic information and free advice can be found on the internet, for example on the website peaasi.ee or oljus.net. What are the main mental health problems that concern Estonians? Worries can vary from person to person and can be about yourself or others, the future or what is happening in the world. Estonians, much like everyone else, face worries to do with self-esteem, relationships, communication, family, work, grief, achieving goals, health, etc. It is important to know that all concerns deserve equal amount of attention and are generally solvable to a greater or lesser extent.

How to take care of your mental health? A balanced daily schedule is essential for a good mental well-being. This includes enough sleep, regular meals with a sufficient amount of minerals and vitamins, adequate exercise in fresh air and sufficient regular communication with friends is important. You should also allow yourself time for activities every week that bring you joy.

How and are mental and physical health related? Physical activity gives your brain happy hormones, relaxes and reduces mental stress.

It has also been discovered that being in the nature for at least 15 consecutive minutes has a stress-relieving effect.

How to differentiate between stress, anxiety and depression? Stress is a natural bodily reaction and can happen to anyone in both negative and positive events. Natural stress is short-lived. A bad mood can also happen to anyone, it is also natural. However, if the bad mood and stress have lasted longer than two weeks, and it is difficult to cope with everyday life, if it seems that the situation is not getting better, then you might be dealing with depression. Depression can often coexist with anxiety.

With anxiety, one constantly worries about different things. If you can't fall asleep in the evenings because of worrying, it's hard to concentrate, you get tired faster than usual, your body is tense and it's hard to relax, and if this condition has lasted for at least six months, it might be an anxiety disorder.

What kind of misconceptions have you encountered about mental health? Nowadays, people are more aware and dare to turn to both family doctors and psychologists for help. However, there is still quite often a misconception that turning to a psychologist is a sign of weakness and therefore a matter of shame. This is not true, because noticing the problem, admitting it to oneself, seeking help and dealing with one's mental health is something that requires wisdom, courage and mental effort.