Mental health and multiple sclerosis

Counsellor Louise Willis explains how to cultivate positive mental health when you have MS

We have all seen major celebrities, royalty and sports people in the media who have been advocating mental health, its impact, symptoms, causes and the support that is available.

While the focus seems to be often on poor mental health, it’s also important for us to know what good mental health looks like.

So what does it mean to have good mental health, how can we identify when it is slipping and, ultimately, what can we do to maintain it?

Good mental health

 Having good mental health does not mean being happy all of the time, or experiencing absolutely no anxiety or low mood. In fact, anxiety is a protective evolutionary process which without we would be constantly putting ourselves and others in danger. That being said, anxiety should not have an overwhelming presence in your life.

Likewise, occasional low mood is a normal part of life and gives contrast to the times when we feel good. It can be helpful to associate good mental health as a general feeling of contentment rather than the happiness which is often portrayed in the media.

There are many identifying factors for good mental health, but what most seem to agree, is that we can

• Experience and manage both positive and negative emotions
• Practise effective self-care to optimise both mental and physical wellbeing
• Build and maintain fulfilling relationships
• Engage in activities we enjoy
• Feel self-esteem and esteem for and from others
• Have enough resilience to be able to cope with the stresses of daily life, change and uncertainty
• Learn and adapt

Is it slipping?

Noticing when our mental health starts to slip is one of the most helpful things we can do to keep ourselves mentally healthy. By implementing some of the strategies listed at the bottom of the page, we can really help ourselves to build greater resilience.

For some, a red flag that they need to pay attention to their mental health could be when

People close to us notice a change in our behaviour or mood

We start to withdraw socially

We start drinking more alcohol than usual

We are sleeping or eating more or less than normal

While it is normal for there to be times in our life where we experience low mood, unless we are grieving, low mood should be investigated with your GP if it carries on for more than two weeks.

 How do I achieve it?

• Eating – The foundation of a good and balanced diet is essential. Our physical health has a huge impact on our mental health, especially the health of our gut. Fermented food can help good bacteria, which in turn can help our mental health
• Sleep – A good night’s sleep should never be underestimated. Aim for between six and nine hours a night
• Gratitude – Noticing the things we are grateful for increases feelings of wellbeing
• Move – Any exercise is good exercise – maybe join one of MS-UK’s classes for exercise and connection
• Mindfulness – There are so many mindfulness apps or videos available. Try one and see what you think
• Connect – A recent study has shown that the more time spent with others, the better mental health we have
• Learn – There are so many adult learning courses, online and in person, books and hobbies available, or just dig out your old books
• Give – Giving to others can create a sense of wellbeing. A donation of time, money, clothes or even well wishes is always welcomed
• Relax – Enjoy your favourite pastime, hobby, treat or even a holiday
• Laugh – When was the last time you had a good laugh? It feels great to have fun as well as getting the ‘feel-good hormones’ rushing around your body
• Social media – Take others’ constant happiness with a HUGE pinch of salt and limit time spent using it as much as possible
• Support – Don’t feel scared to reach out if you need support
• Music – Dance, and if you can’t dance, just listen. Making a playlist of your favourite songs is great for when you need a boost
• Singing – Singing activates parts of the nervous system that calm us. Joining a choir or group is also great fun
• Aromas – Calming aromas can have a very quick effect on our mood and nervous system
• Reflexology and massage – Both are incredibly relaxing for both body and mind

The above are just a few suggestions of how to keep yourself mentally healthy. While we may not be able to achieve all of the above, aiming for increasing some of these things can have a huge impact on our mental wellbeing.