How healthy are you?

There is no health without mental health was an emphasis of what Health Psychologist and Jeffrey Cheah School of Medicine & Health Sciences senior lecturer (psychology) Carina Chan spoke during a Befrienders seminar on October 13, Saturday.

Many of the participants thought that as long as one does not fall ill, they are ‘healthy’ but from World Health Organization (WHO)’s definition and from Carina Chan perceptive, to be healthy: it falls under more than one factor.

WHO defined Health as: a state of complete physical, mental and social well-being; not merely the absence of disease.

Physical well-being like fitness and social well-being on relationships with family, friends; society are understandable factors but what about mental well-being?

WHO's definition on mental health is not just the absences of mental disorder; it is defined as a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.

Mental Health & Physical Health

From Chan’s understanding, she stated that our moods can affect our physiology while our physical condition can also affect out mental health, “Experiencing malnutrition can create risks of cognitive deficits while being exposed to stress can also increase vulnerability for developing common cold”.  Some of the common behaviours that may lead to Chan’s example can be determined by:

• How much physical activity has the individual been doing?
• Has the individual been practicing a healthy diet?
• Does the individual have adequate sleep?
• Is the individual drug/alcohol free?

Chan later mentioned that our moods, attitudes, resilience, beliefs and behaviours towards life are a part of how our mental health works.

After Chan’s short introduction on what is mental health is all about, she proceeds to give tips on improving our mental health.

Time to work out or just move!

“If there is a will, there is a way; remember, ‘Malaysia Boleh…’” as Chan drags the last two words, the participants of the seminar burst out with laughter after saying it along with her.

Chan later stated the advantages of physical activity, “for the younger population, physical activity can reduce depression, reduce anxiety, and improve (short term) self-esteem while improving their cognitive performance and possibly their academic achievement as well’,

“Whereas for the older population, physical activity they can improve with their well-being by delaying the risks of getting disability while encouraging them to live independently; it can also (maintain or) improve their cognitive function too”.

“Many have told me that there is just not enough time to exercise due to their busy schedule. Just try, practice 3 times a week and spend a minimum of 30 minutes per day. If not, then do more physical activity than usual: take the stairs instead of using the elevator. Spend time to stretch and walk around the office before sitting back down to do your work, do gardening, clean up the house; just move, often.”

Rest and Recuperation

“We need an average of seven to eight hours of sleep as our body needs to go through the repair and rejuvenating processes”, after Chan said that, some of the audiences commented that were times that they or their peers have experience otherwise.

Chan replied, “If you feel rejuvenated from a five hour sleep, that’s good but for those who can sleep for more than 8 hours or more, well, you must be really lucky”, then came another burst of laughter erupted.

A Feeling Being

“Always practice emotional disclosure by letting go of the negative (feelings) and learn to express your emotions by talking actively”. By active talking, Chan explained that when we suppress our feelings, we become passive talkers and those who have suppress their feelings suffers more than the ones who spoke as they have felt.

Competence versus Confidence

“Have you ever thought you had the ability to do things? Enhancing your self-efficacy can improve your mental health”, Chan later explained that having the competence to do things is important but with over-confidence can bring arrogance and snobbishness. “It’s always better that you are competent but with less confidence than vice versa”.

“Everyone must realise that however we feel and whatever we do is done by our individual choice, have some sense of control and be aware of your action(s)”.