Nurturing Resilience: Preventing and Supporting Yourself DuringMental Illness Spikes

Alberto Valle
July 3rd, 2023

Navigating mental illness can be challenging, but there is hope. By understanding the intricacies of our mental health and implementing effective strategies, we can better prevent and support ourselves during spikes in our well-being. This article explores evidence-based insights from various scholarly articles, shedding light on proactive measures we can take to navigate these difficult times with resilience and compassion.

Recognizing Warning Signs

Self-awareness is a powerful tool in recognizing early signs of mental illness spikes. For example, in one study conducted by Alyssa J. Gatto and colleagues, college students used an electronic self-monitoring system to track their moods, stress levels, and sleep patterns. This self-reflection allowed them to identify patterns and triggers, empowering them to take proactive steps towards their mental well-being. We understand practically no one has an electronic self-monitoring system to track their moods, but that doesn’t mean we can’t cutivate our own self awareness to the point we can become our own
very accurate self monitoring system.

Establishing Supportive Networks:

Building a network of supportive individuals plays a vital role in recognizing warning signs. We highlight the significance of parents, friends, and social media in adolescent mental health. Supportive parents who actively listen and engage in open conversations create a safe space for their children to express their struggles. Friends who provide a non-judgmental ear and support can help identify changes in behavior or mood. Additionally, online communities and mental health support groups offer valuable connections and understanding.

Proactive Prevention Strategies

Research underscores the importance of physical activity in promoting mental health. Engaging in activities such as walking, dancing, or participating in sports releases endorphins and reduces stress levels. By prioritizing self-care practices, such as taking regular exercise breaks during the day, engaging in hobbies that bring joy, or practicing

relaxation techniques like meditation, we can proactively protect our mental well-being. An ecological view of physical activity, highlights the interconnectedness of physical and mental health. By adopting a balanced diet, nourishing our bodies with nutrient-rich foods, we provide the necessary fuel for optimal brain function. Sufficient sleep, as emphasized in various studies, helps regulate mood, cognition, and overall mental well-being.

Building Coping Mechanisms

Coping mechanisms are invaluable when facing mental illness spikes. Mindfulness exercises, deep breathing techniques, journaling, or engaging in creative outlets can serve as effective outlets for our emotions. Explore different techniques to identify what resonates with you personally. Remember, there is no one-size-fits-all approach; find what brings you comfort and solace. The more mechanisms you try the more you will discover what does and does not work for you.

Seeking Professional Guidance:

During mental illness spikes, seeking professional support is the most important, honorable and strongest thing you can do. Mental health professionals can provide tailored coping strategies, therapy, or medication adjustments when necessary. They offer expertise, empathy, and guidance on our journey toward healing. Reach out to them without hesitation, knowing that you deserve the support and care they can provide. It may not be as easy as one phone call, but the sooner the search for a mental health profesional begins the sooner you can get the help you deserve.

Cultivating Resilience and Support

Recognizing the importance of self-compassion is essential during mental illness spikes. It is natural to experience setbacks along the recovery journey. The case example of Spike Milligan, as presented by Melissa Husbands and Jerome Carson, reminds us that even well-known figures face mental health challenges. Treating ourselves with kindness, patience, and understanding enables us to bounce back with
renewed determination and resilience. Remember to be kind to yourself and not compare the severity of your situation to others as this will only serve as a way to help you further spiral.

Engaging in Supportive Communities:

Connecting with support groups or online communities can be a powerful source of strength during difficult times. Dimitra Hartas emphasizes the role of social media in shaping adolescent mental health. By sharing our experiences, seeking advice, and offering support to others facing similar challenges, we foster a sense of belonging, encouragement, and hope.

With an optimistic and caring approach, we can better prevent and support ourselves during mental illness spikes. By recognizing warning signs, prioritizing self-care, developing coping mechanisms, and seeking professional guidance, we empower ourselves to navigate these challenging periods with resilience. Remember, you are not aloneâ€â€reach out for help, embrace the journey of self-care and recovery, and with time and support, you can thrive and live a fulfilling life. Prioritize your well-being, and believe in your inner strength to overcome any obstacles that come your way.

References

Husbands, M. and Carson, J. (2022), “Teaching undergraduate psychology students about mental health through student-led case studies: a case example of the celebrity Spike Milligan”, The Journal of Mental Health Training, Education and Practice, Vol. 17 No. 3, pp. 256-273. https://doi.org/10.1108/JMHTEP-01-2021-0005

Gatto, A., Miyazaki, Y. & Cooper, L. Help me help myself: examining an electronic mental health self-monitoring system in college students. High Educ 83, 163–182 (2022). https://doi.org/10.1007/s10734-020-00646-8

Ahmet Kuscuoglu, Dimitra Hartas. (2022) Academic self- concept, self-esteem and school attitudes in pre and mid adolescents: gender, SES and parenting. Research Papers in Education 0:0, pages 1-24.