The Basics of Mental Wellness in 2024

Mental wellness, as defined by the World Health Organization, is "a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community." Mental wellness is different from happiness, which is not mentioned in the definition. Carol Ryff talks about a higher understanding of happiness in this video:

Mental wellness is more than the absence of mental illness. While our awareness of the importance of treating mental illness has increased and the stigma around seeking psychotherapy has decreased, at least in some ways, there seems to be a belief that a lack of mental illness means you are mentally well. Perhaps you see it that way too. Hold on! Just as not having a physical illness doesn't mean your body is in peak condition, not having a mental illness doesn't mean you are mentally well.

In my observations, both personal and professional, there are many of us who don't have the symptoms of a mental illness but may have subclinical depression or anxiety or just aren't enjoying or feeling content in our lives. Many of us are overly stressed, fearful, dissatisfied, numb, bored and lonely too frequently to reach states of satisfaction and warm contentment, a sense of pleasure in life. You can experience emotions that interfere with living your life to the fullest, such as fear of venturing outside your routine, and not have a mental illness. You may be experiencing emotions that are blocking your performance in important areas of your life, or maybe you don't have the close connections you wish for. Does that sound familiar? For some, these characteristics may be precursors to mental illness, or they may be chronic and static and a block to living your best life. Your mental health may be poor or average rather than being optimal or in the range of mental wellness. Consider if any of the following are true for you:

• There are activities that you would like to do but don’t because of a fear of failure or a lack of belief in yourself.
• You are in a routine that feels mundane and a bit boring.
• You feel lonely regardless of how many people you are around each day.
• You’ve lost curiosity and excitement about life. Each day feels the same.
• Your fears and self-consciousness are blocking your growth and success.
• You have friendships but no intimate, close relationships where you share your deepest thoughts and feelings.

If any of these statements seem true about you, then read on for more specifics about mental wellness.

A Closer Look at Mental Wellness

Coping well is often noted as part of mental wellness. Maybe you view coping well as an ability to get through difficult times. Certainly, that’s an important level of coping. But could your coping be more than just getting by? Life seems to bring difficult times on repeat, so learning to thrive and be less affected by the stresses that come your way is a healthier way of coping than just gritting your teeth and getting through the tough times.

In addition to coping well, other components of mental wellness are suggested by the research done by Carol Ryff, who focused on psychological well-being. The table below lists the six factors she found to be important in well-being and is from her research.

Karyn Hall

Consider how you might rank yourself in general or consider taking the self-report measure.

1. Autonomy: High scores indicate that the respondent is independent and regulates his or her behavior independent of social pressures. An example statement for this criterion is "I have confidence in my opinions, even if they are contrary to the general consensus".
2. Environmental Mastery: High scores indicate that the respondent makes effective use of opportunities and has a sense of mastery in managing environmental factors and activities, including managing everyday affairs and creating situations to benefit personal needs. An example statement for this criterion is "In general, I feel I am in charge of the situation in which I live".
3. Personal Growth: High scores indicate that the respondent continues to develop, is welcoming to new experiences, and recognizes improvement in behavior and self over time. An example statement for this criterion is "I think it is important to have new experiences that challenge how you think about yourself and the world."
4. Positive Relations with Others: High scores reflect the respondent's engagement in meaningful relationships with others that include reciprocal empathy, intimacy, and affection. An example statement for this criterion is "People would describe me as a giving person, willing to share my time with others".
5. Purpose in Life: High scores reflect the respondent's strong goal orientation and conviction that life holds meaning. An example statement for this criterion is "Some people wander aimlessly through life, but I am not one of them".
6. Self-Acceptance: High scores reflect the respondent's positive attitude about his or herself. An example statement for this criterion is "I like most aspects of my personality."

Does Mental Wellness Matter?

Mental wellness has been shown to affect overall performance, even for those who are top athletes and in other professions, as well as physical health and quality of life. Developing your mental wellness could make a significant difference in your overall health, performance and sense of well-being and contentment.

Working on Mental Wellness

Therapy isn’t just for those with mental illness. Therapists can help personalize a mental wellness plan for you. In addition, in future posts throughout the year we’ll discuss various ideas for building mental wellness. A focus on mental wellness can help you build more of a sense of contentment and satisfaction in your life.