How to Improve Mental Health

What is mental health?

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act as we cope with life. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood and aging.

Mental health is important because it can help you to:

• Cope with the stresses of life
• Be physically healthy
• Have good relationships
• Make meaningful contributions to your community
• Work productively
• Realize your full potential

There are many different things you can do to improve your mental health, including:

• Staying positive. It's important to try to have a positive outlook; some ways to do that include:
  • Finding balance between positive and negative emotions. Staying positive doesn't mean that you never feel negative emotions, such as sadness or anger. You need to feel them so that you can move through difficult situations. They can help you to respond to a problem. But you don't want those emotions to take over. For example, it's not helpful to keep thinking about bad things that happened in the past or worry too much about the future.
  • Trying to hold on to the positive emotions when you have them
  • Taking a break from negative information. Know when to stop watching or reading the news. Use social media to reach out for support and feel connected to others but be careful. Don't fall for rumors, get into arguments, or negatively compare your life to others.
• Practicing gratitude, which means being thankful for the good things in your life. It's helpful to do this every day, either by thinking about what you are grateful for or writing it down in a journal. These can be big things, such as the support you have from loved ones, or little things, such as enjoying a nice meal. It's important to allow yourself a moment to enjoy that you had the positive experience. Practicing gratitude can help you to see your life differently. For example, when you are stressed, you may not notice that there are also moments when you have some positive emotions. Gratitude can help you to recognize them.
• Taking care of your physical health, since your physical and mental health are connected. Some ways to take care of your physical health include:
  • Being physically active. Exercise can reduce feelings of stress and depression and improve your mood.
  • Getting enough sleep. Sleep affects your mood. If you don't get a good sleep, you may become more easily annoyed and angry. Over the long term, a lack of quality sleep can make you more likely to become depressed. So it's important to make sure that you have a regular sleep schedule and get enough quality sleep every night.
  • Healthy eating. Good nutrition will help you feel better physically but could also improve your mood and decrease anxiety and stress. Also, not having enough of certain nutrients may contribute to some mental illnesses. For example, there may be a link between low levels of vitamin B12 and depression. Eating a well-balanced diet can help you to get enough of the nutrients you need.
• Connecting with others. Humans are social creatures, and it's important to have strong, healthy relationships with others. Having good social support may help protect you against the harms of stress. It is also good to have different types of connections. Besides connecting with family and friends, you could find ways to get involved with your community or neighborhood. For example, you could volunteer for a local organization or join a group that is focused on a hobby you enjoy.
• Developing a sense of meaning and purpose in life. This could be through your job, volunteering, learning new skills, or exploring your spirituality.
• Developing coping skills, which are methods you use to deal with stressful situations. They may help you face a problem, take action, be flexible, and not easily give up in solving it.
• Meditation, which is a mind and body practice where you learn to focus your attention and awareness. There are many types, including mindfulness meditation and transcendental meditation. Meditation usually involves:
  • A quiet location with as few distractions as possible
  • A specific, comfortable posture. This could be sitting, lying down, walking, or another position.
  • A focus of attention, such as a specially chosen word or set of words, an object, or your breathing
  • An open attitude, where you try to let distractions come and go naturally without judging them
• Relaxation techniques are practices you do to produce your body's natural relaxation response. This slows down your breathing, lowers your blood pressure, and reduces muscle tension and stress. Types of relaxation techniques include:
  • Progressive relaxation, where you tighten and relax different muscle groups, sometimes while using mental imagery or breathing exercises
  • Guided imagery, where you learn to focus on positive images in your mind, to help you feel more relaxed and focused
  • Biofeedback, where you use electronic devices to learn to control certain body functions, such as breathing, heart rate, and muscle tension
  • Self-hypnosis, where the goal is to get yourself into a relaxed, trance-like state when you hear a certain suggestion or see a specific cue
  • Deep breathing exercises, which involve focusing on taking slow, deep, even breaths

It's also important to recognize when you need to get help. Talk therapy and/or medicines can treat mental disorders. If you don't know where to get treatment, start by contacting your primary care provider.

Kidney Transplantation

A kidney transplant is an operation that places a healthy kidney in your body. The transplanted kidney takes over the work of the two kidneys that failed, so you no longer need dialysis.

During a transplant, the surgeon places the new kidney in your lower abdomen and connects the artery and vein of the new kidney to your artery and vein. Often, the new kidney will start making urine as soon as your blood starts flowing through it. But sometimes it takes a few weeks to start working.

Many transplanted kidneys come from donors who have died. Some come from a living family member. The wait for a new kidney can be long.

If you have a transplant, you must take drugs for the rest of your life, to keep your body from rejecting the new kidney.

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

Laboratory Tests

Laboratory tests check a sample of your blood, urine, or body tissues. A technician or your doctor analyzes the test samples to see if your results fall within the normal range. The tests use a range because what is normal differs from person to person. Many factors affect test results. These include:

• Your sex, age and race
• What you eat and drink
• Medicines you take
• How well you followed pre-test instructions

Your doctor may also compare your results to results from previous tests. Laboratory tests are often part of a routine checkup to look for changes in your health. They also help doctors diagnose medical conditions, plan or evaluate treatments, and monitor diseases.

Low Blood Pressure

You've probably heard that high blood pressure is a problem. Sometimes blood pressure that is too low can also cause problems.

Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps out blood into the arteries. Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure. Your blood pressure reading uses these two numbers. Usually they're written one above or before the other, such as 120/80. If your blood pressure reading is 90/60 or lower, you have low blood pressure.

Some people have low blood pressure all the time. They have no symptoms and their low readings are normal for them. In other people, blood pressure drops below normal because of a medical condition or certain medicines. Some people may have symptoms of low blood pressure when standing up too quickly. Low blood pressure is a problem only if it causes dizziness, fainting or in extreme cases, shock.

NIH: National Heart, Lung, and Blood Institute

Lyme Disease

What is Lyme disease?

Lyme disease is a bacterial infection you get from the bite of an infected tick. At first, Lyme disease usually causes symptoms such as a rash, fever, headache, and fatigue. But if it is not treated early, the infection can spread to your joints, heart, and nervous system. Prompt treatment can help you recover quickly.

Lyme disease is caused by bacteria. In the United States, this is usually a bacterium called Borrelia burgdorferi. It spreads to humans through the bite of an infected tick. The ticks that spread it are blacklegged ticks (or deer ticks). They are usually found in the:

• Northeast
• Mid-Atlantic
• Upper Midwest
• Pacific coast, especially northern California

These ticks can attach to any part of your body. But they are often found in hard-to-see areas such as your groin, armpits, and scalp. Usually, the tick must be attached to you for more than 24 hours to spread the bacterium to you.

Most tick bites happen in the warmer months (April-September), when ticks are most active and people spend more time outdoors. But you can also get bitten during the rest of the year, especially if the temperatures are warmer than usual.

Most tick bites happen in the summer months when ticks are most active and people spend more time outdoors. But you can get bitten in the warmer months of early fall, or even late winter if temperatures are unusually high. And if there is a mild winter, ticks may come out earlier than usual.

Early symptoms of Lyme disease start between 3 to 30 days after an infected tick bites you. The symptoms can include:

• A red rash called erythema migrans (EM). Most people with Lyme disease get this rash. It gets bigger over several days and may feel warm. It is usually not painful or itchy. As it starts to get better, parts of it may fade. Sometimes this makes the rash look like a "bull's-eye."
• Fever
• Chills
• Headache
• Fatigue
• Muscle and joint aches
• Swollen lymph nodes ("swollen glands")

If the infection is not treated, it can spread to your joints, heart, and nervous system. The symptoms may include:

• Severe headaches and neck stiffness.
• More EM rashes on other areas of your body.
• Facial palsy, which is a weakness in your facial muscles. It can cause drooping on one or both sides of your face.
• Arthritis with severe joint pain and swelling, especially in your knees and other large joints.
• Pain that comes and goes in your tendons, muscles, joints, and bones.
• Heart palpitations, which are feelings that your heart is skipping a beat, fluttering, pounding, or beating too hard or too fast.
• An irregular heart beat (Lyme carditis).
• Episodes of dizziness or shortness of breath.
• Inflammation of the brain and spinal cord.
• Nerve pain.
• Shooting pains, numbness, or tingling in the hands or feet.

To make a diagnosis, your health care provider will consider:

• Your symptoms
• How likely it is that you were exposed to infected blacklegged ticks
• How likely it is that you could have other illnesses that cause similar symptoms
• The results of any lab tests

Most Lyme disease tests check for antibodies made by the body in response to infection. These antibodies can take several weeks to develop. If you are tested right away, it may not show that you have Lyme disease, even if you have it. So you may need to have another test later.

Lyme disease is treated with antibiotics. The earlier you are treated, the better; it gives you the best chance of fully recovering quickly.

After treatment, some patients may still have pain, fatigue, or difficulty thinking that lasts more than 6 months. This is called post-treatment Lyme disease syndrome (PTLDS). Researchers don't know why some people have PTLDS. There is no proven treatment for PTLDS; long-term antibiotics have not been shown to help. However, there are ways to help with the symptoms of PTLDS. If you have been treated for Lyme disease and still feel unwell, contact your health care provider about how to manage your symptoms. Most people do get better with time. But it can take several months before you feel better.

To prevent Lyme disease, you should lower your risk of getting a tick bite:

• Avoid areas where ticks live, such as grassy, brushy, or wooded areas. If you are hiking, walk in the center of the trail to avoid brush and grass.
• Use an Environmental Protection Agency (EPA)-registered insect repellent when you go outdoors. They are evaluated to make sure they are safe and effective. Make sure that the repellant has one of these ingredients: DEET, picaridin, IR3535, oil of lemon eucalyptus, or para-menthane-diol. It is important to follow the instructions on the label.
• Treat your clothing and gear with a repellant containing 0.5% permethrin
• Wear light-colored protective clothing, so you can easily see any ticks that get on you
• Wear a long-sleeved shirt and long pants. Also tuck your shirt into your pants and your pant legs into your socks.
• Check yourself, your children, and your pets daily for ticks. Carefully remove any ticks you find.
• Take a shower and wash and dry your clothes at high temperatures after being outdoors

Centers for Disease Control and Prevention