Stress : Understanding The Culprit Behind Most Mental Illnesses!

Stress: at least 74% of the adult population feel overwhelmed by this every year. By definition, stress is the body’s fight-or-flight response, programmed into our DNA as a survival mechanism, including the release of adrenaline and cortisol from the brain.

What Causes Stress?

According to reports from the American Psychological Association (APA), globally, the most common adult stressors are work, money, and family responsibilities.

Work-related pressures like meeting deadlines, performance, workload, and office politics are common work related stress. 

Also, the financial aspects of life, rising cost of living, unemployment, etc are significant.

Stress can also be caused by chronic and long-term health issues, pain, and disability. Having a new-born, getting married, or losing a loved one are major life events that are linked to severe stress.

Relationship conflicts, abuse, domestic violence, divorce, etc are relationship-related stress. Also, moving to a new place or a new country can also be very overwhelming.

Academic stresses like worries about good grades, getting into a good college or university, and exam preparation are also emotionally challenging.

What does stress do to us?

According to data, chronic stress increases the risk of heart-related issues up to 40%.

Intense stress is a major reason for emotional exhaustion, declining productivity, sleep disruption, and so on. It plays a vital role in immunity issues and blood pressure dysregulation.

The increasing rate of depression and anxiety is also caused mostly by stress.

Is Stress always bad?

The answer is no. Not all stress is classified as problematic.

Since it is our biological programming for survival, stress can be positive as well. Like improving our alertness, focus, and motivation. These all can better our productivity and build resilience.

What are the stress symptoms?

Physical symptoms of stress can be migraines or constant, unreasonable headaches. Muscle tension, fatigue, digestion problems, or even a change in appetite. Heart palpitations are also very common.

Emotional symptoms of stress are anxiety, irritability, low mood, overwhelming feelings, difficulty relaxing, etc. Poor concentration, forgetfulness, and racing thoughts are typical cognitive symptoms of stress.

The Behavioural symptoms include procrastination, substance abuse, a messed-up sleep cycle, or addiction to caffeine.

How does a stressed person feel?

People have described the feeling of stress in various forms. Constant worry and fear, a sense of being unable to control anything, feeling disconnected, isolated, and numb, tightness in the chest or muscles, etc.

Which make anyone so overwhelmed that enjoying the normal things in life or going through activities seems impossible sometimes.

Highly stressed individuals almost always chase perfectionism. Their self-doubt and negative self-talk create a loop that seems unbreakable.

Data proofs, people who chase perfectionism are twice as likely to experience chronic stress.

When to seek help?

If stress is affecting a person in a way that it’s badly affecting daily functions, productivity, causing anxiety, leading to depression, causing physical health issues, increasing hopelessness, and so on, that is the exact time when professional help should be considered.

Where to find help?

First and foremost, the national emergency number. Such as, here in the UK, 999 is the number to call to find help for any immediate danger. It can be having a stroke or suicidal thoughts because of stress.

111 is the number to call to have advice and proper guidance regarding finding proper help.

GP/NHS is the fastest option as well. They can give a proper assessment, medication if needed, and necessary referrals.

Counselling and psychotherapy are proven to be very helpful. Research shows that therapies like CBT (Cognitive Behaviour Therapy) help in reducing 60%-70% of stress symptoms.

Community or non-profit organizations like Samaritans, Mind UK, Anxiety UK, Vita Health, etc are also reliable resources.

Non-professional sources like social support groups, meditation, setting boundaries, journaling, reading, etc are very helpful.

Following a routine for good sleep, physical activities, balanced diet are non-negotiables to manage stress. Including limiting screen time, avoiding alcohol and nicotine, and limiting caffeine consumption.

Life will always have ups and downs. That doesn’t mean we have to handle everything on our own. Seeking help may sound like weakness to some, but it is always a wiser and sensible decision.

Social and Cultural Attitude towards Mental Illness

According to the World Health Organisation, 1 in 7 people are living with some kind of mental health issues globally; that is over 1 billion people on Earth.

Here in the UK, 1 in 8 people are suffering from mental health issues every week, costing the economy almost £82 billion each year. These numbers clearly show that it is barely fictional and definitely not a sudden trend. 

A lot of us think that motivation is enough to make someone get suddenly energised. Or, telling them to have faith and worship God more is the solution. In a video I witnessed, a brilliant, practising Muslim Psychiatrist (unfortunately, I cannot remember her name) addressed the matter in a simple manner.

She said, ''When someone is depressed, having trouble doing the simple daily activities, and you are telling them to pray more to get rid of the condition, it is like telling a person who is in a wheelchair to suddenly get up and run a marathon.''

What people with mental illness face daily:

• Dealing with overwhelming sadness, fear, and anxiety while trying to act okay so no one can sense the vulnerability. Like it or not, most people are judgmental towards mental health issues. Because of this, the sufferer will naturally try to isolate themself.
• Others don’t understand how hard it is to make a simple decision, as simple as taking a shower or seeing the greenery outside. Writing down every single task just to remind oneself, or trying to concentrate on a close one’s conversation.
• Lacking motivation is an understatement. The sufferer is just waiting for the time in this world to run out, so the loop ends. Some cannot even wait for the end.
• Over 32% of UK employees every week cannot reach their productivity goal due to mental health issues. Almost 40% of employees fear discrimination if they disclose their issues.
• A majority of these sufferers fear being misunderstood by their family and friends. Or, just try to run away from a motivational speech, ‘’cheer up’’ ‘’just snap out of it’’ type of comments.
• A study shows that only 30% of people are receiving proper treatment for their mental health issues. Others are maybe just stuck on a long waiting list for months or years in the GP list, waiting to have the right diagnosis.

Data on Social and Cultural Attitudes:

• Global data shows that almost 80% of people are avoiding diagnosis or treatment due to social stigma and fear of being discriminated. This data came from studies done in 63 countries. Countries with low GDP and low literacy rates mostly don’t even believe in the idea of mental health issues.  
• The literacy level about mental well-being is alarmingly low. Only 15% of the adult population can name 3 common mental health illnesses.
• About 60% of people with mental illness reported discrimination at work. 47% of people reported feeling uncomfortable working together or around someone with any mental health condition. Media portrayal plays a major role in this. I don't remember the last time I watched any character in the movies with mental illness portrayed as positive, other than just a villain.
• Globally, around 1.5 billion people need professional care for their mental well-being. Unfortunately, 70% of them are not even receiving any proper treatment.
• In the UK, 69% of adults see mental illness as a sign of weakness. Based on gender, 78% of men believe the same.
• It is even more heart breaking when family and culture see this as a dishonour to even seek some sort of help. For example, the South Asian community is reported to be the champion in social stigma! They have the lowest number of people who seek help, even though having a 30% rate of depression. The number is 20% when it comes to the Black/African community.
• 69% of UK people believe mental illness is a sign of weakness or a character flaw. When in reality, studies show over and over again that mental health is influenced by social, environmental, psychological, and genetic factors. 

In conclusion, the numbers are highly thought-provoking. Mental health conditions have always been there, just like any other diseases. This is not a new invention of the new century. However, the influential factors may have changed or gotten stronger due to the fast pace of the modern world.

It is truly sad that we pay so much attention to what people are wearing or eating on social media. But we hardly pay attention to the family member having trouble concentrating, or the friend getting distant for a while. We blame technology when we don't even talk to each other over lunch without touching our phones at least once.

Easily Accessible Supports for Mental Health

 

A common misconception of our society is that having mental health issues is only for "Mad People"!

The truth is, only dead people don’t need to worry about their mental well-being!

So, for those of us who are still kinda living and breathing, here are some ways to reach out for help and find support when dealing with mental health issues : 

National Emergency Numbers - 

One should remember their country’s national emergency contact number to get immediate help and support.

For example, in the UK, 999 is the helpline for anyone going through immediate danger, mental and physical. Immediate mental health danger can be suicidal thoughts or wanting to harm others.

Other emergency helpline is 111 for the UK, for moderate to low risk emergency. Anyone can talk to someone on this number 26/7 if they need support. 

GP / NHS -

The general practitioner assesses the mental health condition by listening, analyzing symptoms, lifestyle, sleep, and so on.

They use instruments such as the GAD-7 and PHQ-9 to assess the patient. Can prescribe necessary medication and refer to suitable therapies and other options.

Talking Therapies -

Talking therapies are designed to empower, not to give advice. 

Well-trained professionals are there to help you explore and understand your own feelings, thoughts, emotions, and discuss ways to move on to a better life quality. 

These therapies are extremely confidential and there to support without any judgement.

Tons of talking therapies are available across the UK, which can be accessed via the NHS, privately, through online self-referral, or through organisations that help the community.

Person-centred counselling, Cognitive Behaviour Therapy (CBT), Psychodynamic therapy, etc. are proven to be helpful for anyone dealing with depression, PTSD, anxiety, trauma, burnout, grief and so on.

Charities for Mental Health Support -

There are very reputable charities run by volunteers that provide support day and night, serving as early preventive measures and long-term support in some cases. They are like one-call-away friends!

For example:

• Samaritans - a well-known name who are available 24/7. They receive 1 call every 10 seconds.
• CALM - focuses on suicide prevention all over the UK.
• SANE - provides long-term support for adults with mental illness.
• Mind - is the largest network for providing support, advocacy, information, etc.
• Mental Health Foundation - works on evidence, research and educating people about mental health.
• YoungMinds - a youth-focused charity that supports children and young people and their parents.
• OCD UK - provides support, treatment, knowledge and guidance for people with OCD.
• Headway - a source for people with brain injuries who can access support from neuro-specialists.
• Bipolar UK - is known to provide a good support network for people with bipolar disorder.

Last but not least, educational institutions also provide great support for children, teenagers, and young adults in accessing available support for mental health. Schools, colleges, and universities have counsellors to help safeguard their students.

Personally, I strongly believe teachers of young children, specifically, should take a short term/basic counselling and mental health awareness course before starting to teach. Because they have a noble responsibility to raise the future generation. 

Key Elements of Mental Well-being. What is considered a ‘’Good Mental-Health’’?

 

How we behave, feel, and handle situations are majorly an outcome of our mental health. For this reason, we cannot ignore the importance of our mental well-being. Because it affects not only us but also our surroundings, loved ones, and overall life.

The question is, what is considered good mental health? What are the key elements?

In my eyes, there are 4 key elements : 

1. Genetic Makeup - 

Mental illnesses like depression, bipolar disorder, panic disorder, schizophrenia, etc., can be transferred through genetic makeup. 

If a mother has depression, most likely the child will develop that too in the upcoming years. But having the genes doesn’t necessarily mean that it is destined. One may have the genes in the system, but to activate those genes, environmental circumstances play a major role. 

Data proves that depression has around 50%, bipolar disorder 60-70%, schizophrenia 70-80%, and anxiety 40% heritability risk to genetic makeup.

2. Childhood -

Childhood trauma, like any kind of abuse, neglect, separation, etc., can significantly increase the risk of mental health issues. Lack of care, parental love and connection, and breakup of parents are classic examples of early life trauma.

One of my favourite personas, Dr Gabor Mate, says beautifully, ''The child’s needs are simple: attachment and authenticity. Trauma occurs when we are forced to choose between the two.''

In the UK, studies show that the highest rates of mental health issues are caused by childhood trauma.

Worldwide statistics show that 6 in 10 children under the age of 5 are regularly being abused by their primary caregivers. Some cultures normalize the abuse in the name of discipline and building character.

Alarmingly, 1 in 5 women and 1 in 7 men experience sexual abuse in their childhood globally. That is more than 1 billion people! 

3. Life Experiences -

Financial stability can have a major impact on one’s mental well-being. Stable income, a safe roof over the head, is a measure of secure life quality. 

43% people who are dealing with unemployment have poor mental health and have a higher risk of mortality.

Breakups and divorces are considered to be important life experiences. Research shows that divorce or breakup can increase the risk of emotional dysregulation, anxiety, depression, substance abuse, and suicidal thoughts.

Global data shows 27% of women (age 15-49) and 17% of men worldwide are victims of Intimate Partner Violence (IVP), which can also be classified as domestic violence. That is more than 600 million women and 700 million men we are talking about! Almost 50% of these survivors suffer from depression, PTSD, anxiety disorder, suicidal ideation, etc.

4. Health -

Physical and mental health are simply two sides of the same coin. One cannot exist without the other part.

Chronic pain, illness, long-term hospital stay, poor sleeping schedule, etc., cause a high level of cortisol, leading to stress, anxiety, panic, and depressive disorder.

These mental illnesses are significantly related to cardiovascular and hormonal dysregulation, affecting the entire immune system.

A balanced routine and lifestyle consisting of a healthy diet and physical activity can lower stress hormone cortisol, increase happy hormone dopamine, and balance adrenaline. Also reducing inflammation, avoiding substances that alter brain chemistry are smart moves to improve physical and mental well-being. 

Overall, genetics, childhood, life events, and health give the shape of our mental well-being. All humans are bound by these four elements. And each elements are proven by data and studies that how we cope, connect, function, and survive in life are a combined outcome of all. The numbers related to these are a wake up call that prioritising the emotions and feelings is undeniably necessary.

Understanding Mental Health and Mental Illness

According to WHO -

''Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn and work well, and contribute to their community. It has intrinsic and instrumental value and is a basic human right.''

And,

''A mental disorder (illness) is characterized by a clinically significant disturbance in an individual’s cognition, emotional regulation, or behaviour.  It is usually associated with distress or impairment in important areas of functioning.''

In a simple sense, we all have mental health, regardless of our age or gender. But not everyone has good mental health. This eventually turns into a mental illness or disorder.

For example, at all ages, we feel happiness, joy, sadness, fear, anger, shame, and so on. But when the fear, anger, stress, etc of emotions become harmful for us and our surroundings, when they control us instead of us controlling them, that can be classified as illness.

I believe psychology and mental health are as complex and interesting as astrophysics! Amazingly interesting and a bottomless pit at the same time! This is probably why I am drawn to both of these topics!

Data:

- According to Mind UK, in the UK, 1 in 4 people experiences mental illness every year.

- APA shows that many people who are suffering from mental health issues are outside the diagnosis radar.

- Mental Health Foundation revealed among 79% of UK adults feel overstressed each month.

- The World Health Organisation confirmed that each year, almost 280 million people suffer from some kind of mental health issue.

Some examples of mental illness are;

PTSD -

Post-traumatic stress disorder, also known as PTSD, affects at least 3% of the UK population each year (According to the NHS).

When we go through some traumatic events or experiences in life, whether short-term or long-term, later on in life, we can get really triggered by those traumas. As a result of it, nightmares, flashbacks, etc., can occur.

PTSD can affect anyone of any age.

Anxiety and Stress -

Anxiety involves excessive worry and fear, which can lead to physical symptoms like breathlessness, sweating, heart palpitations, etc. Leading people to seek professional help to manage their symptoms so they can function.

Stress can also be described like this, but it is not solely a mental illness; it can definitely lead to it. A little stress can be very useful, but when it becomes long-term and hampers day-to-day life, it becomes lethal.

Depression -

Depression is something I can explain from my personal experience. It is difficult to explain to someone who has never truly experienced it.

It is like you don’t know what the emotions of joy and happiness mean. A void inside, you’re lost and okay being lost in it!

We all feel sad from time to time. But when this sadness or low mood makes you feel like you don’t even understand the meaning of joy or happiness, that is depression. A sad face doesn’t always mean depression. A smiley face can mask depression very well, better than anyone sometimes.

Getting out of bed, brushing your hair, day after day, feels as hard as moving a mountain. Losing interest in your favourite things feels okay. And the embarrassment of not being able to do so, being labeled as lazy, works like salt on a fresh wound. Depression needs treatment, not just motivational speech.

Schizophrenia -

An alarming NHS report says that worldwide, 1 in every 100 people experiences symptoms of schizophrenia.

This illness highly affects thoughts, behaviour, perception of reality, may make hearing voices or cause delusion.

Most patients of schizophrenia are victims of extreme trauma, not violent, definitely not how the media or movies portray schizophrenia.

Overall, mental health and mental illness are something everyone should have some basic knowledge of. It is a positive thing that the awareness of mental health problems is rising, far better than how it was treated historically, inhumanely for centuries.