How to overcome mental health issues

Overcoming mental health problems can be intervened through psychological therapy, medication, social support, lifestyle adjustments, self-management, and other methods. Psychological health problems may be caused by genetic factors, environmental stress, physiological changes, traumatic experiences, chronic diseases, and other reasons.

1. Psychotherapy

Cognitive behavioral therapy can help patients identify and change negative thinking patterns, and is suitable for anxiety disorders, depression, etc. Interpersonal therapy focuses on improving social functioning and has a clear effect on emotional disorders. Exposure therapy is commonly used for phobias or post-traumatic stress disorder, reducing sensitivity through gradual exposure to sources of fear. Acceptance and commitment therapy guides patients to accept emotions and establish value oriented behaviors. Parents should pay attention to the need for family participation in the treatment of children and adolescents, and it is recommended that parents regularly communicate progress with psychologists.

II. Drug therapy

Sertraline tablets, as selective serotonin reuptake inhibitors, can improve depression and obsessive-compulsive symptoms. Lorazepam tablets are used for short-term relief of anxiety attacks, but caution should be exercised regarding the risk of dependence. Quetiapine sustained-release tablets are effective in stabilizing emotions in bipolar disorder. Paroxetine capsules can treat generalized anxiety and panic disorder. Aripiprazole orally disintegrating tablets are suitable for adjuvant therapy of schizophrenia, and metabolic indicators need to be monitored during use.

III. Social Support

Joining a patient mutual aid group can reduce the sense of shame caused by illness, and community rehabilitation centers provide vocational skills training. Family therapy can improve communication patterns among members, and it is recommended that parents participate in children's psychological education courses. Volunteer service can enhance a sense of social belonging, and online support platforms can break through geographical limitations. The psychological assistance program provided by employers can help manage workplace stress.

4. Lifestyle Adjustment

Regular aerobic exercise such as brisk walking for 150 minutes per week can improve brain-derived neurotrophic factor. The Mediterranean dietary pattern is rich in omega-3 fatty acids, which have a positive effect on emotional regulation. Maintaining 7-9 hours of sleep can stabilize biological rhythms, and blue light filtering can help improve sleep quality. Mindfulness meditation for 20 minutes a day can reduce amygdala activity. Restricting alcohol intake can prevent the exacerbation of emotional fluctuations.

5. Self management

Emotional diary helps identify triggering factors and regularly evaluates symptom changes using scales. Relaxation training such as abdominal breathing can quickly alleviate acute anxiety. Set achievable small goals to maintain treatment confidence and avoid excessive self-criticism. Establish a crisis response plan, including an emergency contact list. Art expression therapy, as a nonverbal outlet, is suitable for individuals with limited language expression abilities. Maintaining a balanced diet helps with neurotransmitter synthesis, and it is recommended to increase intake of foods rich in tryptophan such as deep-sea fish and nuts. Regular sleep can stabilize the function of the hypothalamic pituitary adrenal axis and prevent the use of electronic devices at night from affecting melatonin secretion. Moderate sun exposure can increase vitamin D levels, and group exercise has both social and exercise benefits. When suicidal ideation or sustained impairment of social function occurs, immediate medical attention is required. A psychiatrist will develop a personalized intervention plan based on the combination of symptoms, and medication treatment should be accompanied by blood drug concentration monitoring. During the rehabilitation period, low-intensity activities such as horticultural therapy can be attempted to rebuild the rhythm of life.