Human beings are social creatures. We need the companionship of others to thrive in life, and the strength of our connections has a huge impact on our mental health and happiness. Being socially connected to others can ease stress, anxiety, and depression, boost self-worth, provide comfort and joy, prevent loneliness, and even add years to your life. On the flip side, lacking strong social connections can pose a serious risk to your mental and emotional health.
For example, the following factors could potentially result in a period of poor mental health:
Childhood abuse, trauma, or neglect
Social isolation or loneliness
Experiencing discrimination and stigma, including racism
Social disadvantage, poverty, or debt
Bereavement (losing someone close to you)
Severe or long-term stress
Having a long-term physical health condition
Unemployment or losing your job
Being a long-term carer for someone
Domestic violence, bullying, or other abuse as an adult
Mental health problems can have a wide range of causes. It's likely that for many people there is a complicated combination of factors – although different people may be more deeply affected by certain things than others.
For example, the following factors could potentially result in a period of mental disorder:
significant trauma as an adult, such as military combat, being involved in a serious incident in which you feared for your life, or being the victim of a violent crime
Physical causes – for example, a head injury or a neurological condition such as epilepsy can have an impact on your behaviour and mood. (It's important to rule out potential physical causes before seeking further treatment for a mental health problem).
Although lifestyle factors including work, diet, drugs and lack of sleep can all affect your mental health, if you experience a mental health problem there are usually other factors as well.
Here are techniques to fight with mental disorder which is caused by social effects:
1. 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.
2. 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.
3. Practicing gratitude,
This 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 a 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.
4. 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 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.
5. Developing a sense of meaning and purpose in life.
This could be through your job, volunteering, learning new skills, or exploring your spirituality.
This 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
7. Relaxation techniques.
These 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 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.