Mental health is not simply the absence of disorders: it encompasses our emotional, psychological and social well-beingIt influences how we think, feel, and act, and determines how we cope with stress, relate to others, and make decisions. Taking care of it is not a luxury; it is a cornerstone of overall health and quality of life at any age, from childhood to old age.
Preventing mental health problems is not only possible but also urgent. Effective and affordable strategies exist to promote, protect, and restore mental health, from daily self-care habits This guide covers everything from coordinated policies and services. It brings together practical recommendations, levels of prevention (primary, secondary, and tertiary), guidelines for seeking help, the key role of primary care, suicide prevention, and child protection, integrating the latest evidence and useful resources.
What do we mean by mental health and why does it matter?
Mental health is a state of balance that allows people to cope with setbacksto develop their potential, learn, work, and contribute to the community. It has intrinsic value (because it is valuable in itself) and instrumental value (because it influences everything else), and is recognized as a fundamental human right.
It is not a static state, but a continuous process that each person experiences differently. At every moment, individual, family, community, and structural factors interact and can protect or damage Mental health. Although many people are resilient, exposure to adverse circumstances increases the risk of problems.
Mental health conditions encompass mental disorders, psychosocial disabilities, and other states associated with a high degree of distress, functional impairment, or risk of self-harm. Many can to be treated with good results Costs are relatively low, but significant gaps in care persist globally.
Globally, more than one billion people live with a mental health condition. In low- and middle-income countries, mental and neurological disorders account for a substantial proportion of years lived with disability, and up to 25% of the population will experience one or more behavioral or mental disorders during their lifetime. Among those with severe disorders, mortality is higher, not only from suicide: up to 80% of excess deaths are related to cardiovascular diseases, respiratory diseases, and cancer, in part due to unhealthy lifestyles, access barriers and drug side effects.
Sensitive periods of development, especially early childhood, are crucial. Certain adverse experiences (for example, harsh parenting, physical punishment, or bullyingThese factors increase the risk of mental health problems. Conversely, quality education, decent work, safe environments, and strong community ties act as powerful protective factors.
Key and determining data: risks and protective factors
The determinants of mental health operate at multiple levels. At an individual level, aspects such as emotional skills, substance use, or genetics They can increase vulnerability. No single factor can predict mental health outcomes, but their combination does shape life trajectories.
On a social and environmental level, poverty, violence, inequality, or environmental degradation They increase the risk. On the other hand, positive social interactions, strong community networks, and safe neighborhoods strengthen resilience and the ability to recover from stress.
Risks appear at all stages of life. In childhood and adolescence, exposure to violence and chronic stressors can be especially harmful. Strengthening social-emotional skills, supporting caregivers, and improving school and community environments are crucial measures. preventive impact.
Global threats (economic recessions, epidemics, humanitarian emergencies(forced displacement or climate change) have repercussions on the general population. For the most vulnerable people, the effects are greater, so intersectoral responses are needed that reconfigure the environments to better protect mental health.
Promotion and levels of prevention in mental health
In public health, prevention aims to reduce the occurrence, duration, and residual disability of disorders. In mental health, we distinguish three complementary levels which are intertwined with promotional activities:
Primary preventionIt aims to prevent problems from arising. This includes creating cultures and environments that promote well-being (awareness campaigns, stigma reduction), fostering life skills (stress management, conflict resolution, effective communication), and addressing risk factors such as poverty, abuse, or neglect. It also encompasses classic public health measures applicable to the psychosocial sphere. environmental protectionhealth education and consolidation of healthy habits.
Secondary preventionIt aims to detect early and intervene promptly to prevent worsening. This involves screening programs, brief evidence-based interventions, and ensuring the access to quality treatments for mild and moderate problems, including psychological support and follow-up.
Tertiary preventionIt focuses on the rehabilitation and social reintegration of those who have suffered severe disorders, promoting functional recovery, autonomy, and participation. Essential to this are... psychosocial rehabilitation programs, social support for families and the active fight against stigma.
Promotion and prevention require cooperation across sectors (education, labor, justice, transportation, environment, housing, and welfare). Among adolescents, school-based social-emotional learning programs stand out for their effectiveness in contexts of any income levelIn the workplace, legislation, internal policies, management training, and interventions aimed at staff improve the climate and reduce risk.
Suicide prevention is a priority: limiting access to lethal means, promoting responsible media coverage, strengthening social-emotional learning, and boosting early detection and intervention These are key strategies. In agricultural settings, banning highly hazardous pesticides has proven highly cost-effective in reducing suicide rates.
Self-care: daily habits that make a difference
Spending time on activities that help you live better and take care of your body and mind reduces stress, lowers the risk of illness, and increases energy. Starting with small, steady steps can have very powerful cumulative effects.
Regular physical activity. Even 30 minutes of walking a day makes a difference. mood benefits and physical health. If you can't do them consecutively, break down the exercise in several sessions throughout the day until that time has been added up.
Nutrition and hydration. Eating a balanced diet and drinking enough water promotes energy and concentration, and consider options such as... benefits of saffron tea for well-being. Observe how caffeine and alcohol influence your mood and well-beingReducing your consumption can help many people.
Restful sleep. Establishing regular sleep schedules and getting enough sleep is key. Blue light from phones and screens makes it harder to fall asleep, so it's advisable to... decrease exposure before going to bed.
Relaxation and mindfulness. Apps and programs with meditation, muscle relaxation, or breathing exercises can be helpful. Set aside time for healthy activities you enjoy (listening to music, reading, spending time in nature, practicing low-stress hobbies, or Chair yoga for beginners).
Goals and priorities. Decide what comes next and what can wait. Learn to say no if you feel overwhelmed. At the end of the day, try to focus on what it did achieve instead of what is pending.
Gratitude and a positive outlook. Train your mind to remember things to be grateful for each day, no matter how small. Identify and question unhelpful thoughts or negative ones, and write them down to gain perspective.
Social connection. Stay in touch with friends and family who offer emotional support and practical help. In addition to your close circle, consider getting involved in your community or neighborhood through volunteering or groups who share their interests.
Meditation and relaxation techniques. Meditation (such as mindfulness or transcendental meditation) relies on silence, a comfortable posture, a focus of attention (words, objects, or breath), and an open attitude. Among the relaxation techniques that generate a physiological response of calm are progressive relaxation, and... guided imagesbiofeedback, self-hypnosis, and deep breathing exercises.
Personalize your self-care. There is no one-size-fits-all formula: Test and adjust until you find what works best for you. If you notice that the difficulties persist or worsen, it's advisable to seek professional help.
When to seek professional help
Seek professional support if you experience intense or worrying symptoms for two weeks or more, such as difficulty to sleepUnplanned changes in appetite or weight, difficulty getting out of bed due to low mood or lack of energy.
Other warning signs include difficulty concentrating, loss of interest in usual activities, inability to fulfill daily responsibilities, or persistent feelings of irritability, frustration, or restlessnessEarly intervention improves the prognosis.
Where to find help and resources
Start with your family doctor or primary care team: they can guide you and refer you to mental health professionals (clinical psychologist, psychiatrist, clinical social worker) who can define the next steps. It's helpful to keep a list with Symptoms, duration, and doubts to make the most of the consultation.
There are portals and public services that provide resources and services in your area. For example, mental health day hospitals for adolescentsIn the United States, the 988 hotline offers 24/7 telephone, SMS, and chat support for crisis and suicide prevention, a service Free and confidentialIn life-threatening situations, call emergency services (911 in the US). In Spain, the emergency number is 112, and there are specialized helplines; if you are in immediate danger, contact 112 Without delay.
Some institutional guides and fact sheets are updated regularly (with recent revisions) and can be a good starting point for understanding issues. therapeutic options and access routes to services.
The key role of Primary Health Care (PHC)
Primary care is ideal for the prevention and early intervention of psychosocial conflicts and mental disorders for several reasons: it is the service most frequently contacted throughout the year, and those suffering from chronic problems often seek its services. repeatedly At this level, early detection improves the outcome.
A genuine biopsychosocial perspective is needed. Integrating the psychological and emotional into clinical practice is not merely an embellishment, but an indispensable technological and human component of care. focused on the person and their contextCoordination with mental health and social services is essential for continuity of care.
Despite the existence of effective treatments, between 60% and 65% of patients with severe disorders do not receive adequate care. Undertreatment of severe problems coexists with a tendency to medicalize situations. everyday stressNumerous psychological and pharmacological interventions are feasible at the non-specialized level when staff are properly trained.
Each health center should promote technical and clinical sessions on prevention and management (including suicidal behavior), strengthen clinical interview skills, and referral protocols clear. Collaboration with education, social services, and community resources amplifies the preventative impact.
Suicide prevention: acting in time and rigorously
Suicide is a leading cause of death among young people and a preventable public health problem. For every death, there are an estimated many attempts, so every communication of ideation It should be considered a health risk and addressed immediately.
In a consultation, the interview should be calm, open, and empathetic. Asking direct questions doesn't elicit ideas; on the contrary, it can be reassuring. Exploring the intention and the plan (method, access to resources, preparation) is key. Don't trivialize threats or be overconfident in the face of sudden improvementsRelief from a decision made can explain unexpected changes in mood.
In cases of high risk, referral to mental health services for treatment and possible hospitalization is a priority. With the patient's consent, inform the family about the severity of the condition and the need for monitoring and [other necessary measures]. restrict access to lethal means, dangerous drugs, or situations of isolation.
There is no single medication that can quickly resolve suicidal ideation. The use of antidepressants without a relational diagnosis to explain the ideation is discouraged, as some can increase impulsivity in adolescents, the elderly, or predisposed individuals. community response and a multi-sectoral approach is essential.
Responsible media communication. In addition to the well-known 'Werther effect' (risk of imitation in response to sensationalist coverage), the 'Papageno effect' has been described, whereby stories focused on coping strategies and seeking help reduce suicidal ideation. The most recent international recommendations emphasize: providing reliable information on where to ask for helpThese measures include publishing stories of resilience and resourcefulness; exercising extreme caution with cases involving celebrities; protecting one's own communications staff; avoiding sensationalist headlines; not detailing methods or locations; and not including inappropriate images, videos, or links. These measures have reduced the sensationalist approach in many countries, although there is still a need to increase the number of publications. proactive prevention.
Practice note: Clinical guidelines synthesize risk factors and warning signs in specific tables; it is good practice to have them accessible on APS equipment, and no conflicts of interest are declared in their preparation when explicitly indicated.
Child protection: detecting and acting against abuse
Preventing child maltreatment requires identifying risk factors, warning signs, and coordinated action plans. On a personal level, vulnerability can be increased by... physical or mental disabilities, biological or social dependence, neonatal separation, hyperactivity, prematurity or chronic diseases.
In the family environment, they point to risks such as partner or family violence, unwanted pregnancies, teenage parenthood, non-biological parents, single-parent families, substance abuse, poor impulse control, and parental psychiatric disorders. history of abuseconflictive relationships, irrational expectations about development, and unequal power dynamics.
On a social level, isolation, lack of support, poverty, marginalization, overcrowding, immigration at social risk, unemployment, and negative values ​​towards women and children increase exposure to situations of abuse.
Non-specific warning signs: failure to attend check-ups, frequent visits for trivial reasons, frequent changes of professional, concealment of previous hospital admissions, lack of schooling, aggression when correcting the child, coercion, family 'pact of silence', stories from the child himself and the presence of sexually transmitted infections.
Signs by age. In children under 5 years: psychomotor delay, apathy, isolation, fear, repeated hospitalizations, enuresis/encopresis, sleep disorders, injuries (bruises, burns, alopecia, fractures) and explanations contradictoryIn pre-adolescents: school failure, behavioral problems/hyperactivity, low self-esteem, language and learning disorders, anxiety or depression, truancy, running away, sudden weight changes, inadequate sexual knowledge. In adolescents: somatization, changes in appetite, depression/anxiety, suicidal ideation, self-harm, isolation, running away, promiscuity, and substance abuse.
Action. Coordinated follow-up by pediatrics, family medicine, nursing, and social work is essential, in conjunction with mental health services, social services, and educational centers. Refer to mental health services if there is a high risk or impact on the child's mental health; the approach usually requires systemic interventions with the parents or caregivers.
Care, treatment and resource network: continuity and rehabilitation
Patient care in mental health services is provided by multidisciplinary teams that include psychiatry, clinical psychology, nursing, social work, and occupational therapy, with separate facilities for childhood, adolescence and adultsCare can be provided on an outpatient basis, at home, in hospitals (psychiatric units), or in day hospitals and specialized facilities.
For people with addictive disorders, multidisciplinary teams also work in Addiction Treatment Centers (CTA, historically CAID), with additional resources: hospitalization and rehabilitation units, day hospitals (adults and adolescents), specific units for alcohol problems and behavioral addictions (for example, pathological gambling and problematic use of social media), in addition to mobile services for drug addiction.
People with a severe mental disorder are often integrated into Continuity of Care Programs that facilitate continued treatment and psychosocial rehabilitation to regain skills and autonomy and promote their social participation. To this end, there is a social care network with psychosocial and occupational rehabilitation centers, residences, supervised apartments, social support day centers, community social support teams, and resources for homeless people.
Access. Based on individual needs, the entry point to mental health services is usually a referral from primary care to the designated mental health center, although access is also possible after urgent hospital care. Access to the specialized social services network is through referral from mental health services, while for addictions, it is possible through... direct access to the CTAs.
School, work, and community: caring environments
Promoting mental health from an early age offers a high social return. Policies and laws that protect children, support for caregivers and familiesSchool programs and improvements in community and digital environments are key. Social-emotional learning programs in schools have strong evidence supporting their effectiveness.
In the workplace, the combination of regulation, internal policies, management training, and initiatives aimed at employees creates healthier and more productive environments. The healthcare sector can lead multisectoral coordination and integrate health promotion and disease prevention into its services, using data and indicators that enable... adjust and improve the interventions.
At the international level, countries have committed to a mental health action plan with four pillars: leadership, community care, promotion and prevention, and information systems. Progress is uneven and insufficientTherefore, it is proposed to delve deeper into the social value of mental health, reconfigure environments to protect it, and strengthen care in accessible, affordable, and quality community networks to cover the full spectrum of needs.
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Evidence tells us that protecting mental health requires combining self-care habits, supportive environments, early detection and intervention, and accessible support networks. APS and the community From public policies to the smallest detail, every cog in the machine matters: preventing child abuse, communicating responsibly about suicide, strengthening multidisciplinary services, and combating stigma are steps that save lives and improve coexistence.
