Your most common questions about mental health answered

What is mental health?

Mental health refers to your overall emotional, psychological, and social wellbeing. Everyone has mental health, and it impacts how we feel, think, and act. It also affects how we interact and form relationships with others, as well as how we cope in our daily lives.  

Our mental health can fluctuate depending on a range of factors which could include: 

• Our physical health 

• Major life events 

• Quality and quantity of sleep 

• Relationships 

• Day-to-day demands or stresses 

• Diet and nutrition 

• Time (or lack thereof) spent enjoying hobbies or leisure activities 

• Environmental, societal, or cultural factors 

What is mental illness?

It’s important to differentiate between mental health and mental illness (or having a mental health condition) as they are often confused. The latter is a diagnosed condition that significantly affects how a person thinks, feels, behaves, or interacts with others.  

Experiencing or exhibiting signs of poor mental health or a struggle to cope does not always mean someone has a mental illness. Some challenges may just be temporary or linked to specific situations whereas mental illness tends to have a more profound and lasting impact across multiple areas of life, including social relationships, work, and academic performance. 

There are many types of mental illness, each with its own set of signs and symptoms. The key difference between poor mental health and mental illness lies in the severity and duration of the difficulties, and how much they interfere in a person’s daily functioning. 

It’s essential to make clear that anyone of any age, gender, geographical background, race, ethnicity, religion, ability, appearance, culture, caste, education, economic status, spirituality, sexual orientation, and other label or status can experience mental illness. 

How do I know if I have anxiety or depression?

Certain signs may suggest you could be experiencing anxiety or depression, but remember, these are not conditions you can self-diagnose. You should see your GP if you are concerned that you have either of these conditions or have the following signs: 

Signs of anxiety: 

• Excessive worry – a general feeling of restlessness or being on edge with a racing mind 

• Physical signs – fatigue, muscle tension, or a noticeable heartbeat 

• Irritability or poor concentration 

• A build-up of these symptoms that start to control or interfere with daily life 

• Feelings of fear or panic 

Signs of depression: 

• Low mood – feelings of unhappiness, sadness, or hopelessness you can’t shift 

• Loss of interest – no interest in things that you usually enjoy 

• Low motivation 

• Physical signs – constant tiredness, poor appetite, poor sleep, unexplainable aches or pains 

• Poor cognitive function – poor concentration, difficulty making decisions, feelings of guilt or worthlessness. 

Please note, this is not an exhaustive list of symptoms. 

What causes mental health problems?

There are a wide range of possible causes for poor mental health or mental illnesses. However, for most people, it’s likely that it’s a combination of causes rather than a single reason, although different people are affected in different ways by certain things than others. 

Possible factors include: 

• Poor diet or sleep 

• Ongoing work stress 

• Social isolation or loneliness 

• Discrimination or stigma, including racism or homophobia 

• Childhood abuse, trauma, or neglect 

• Social disadvantage, poverty, or debt 

• Homelessness or poor housing 

• Long-term physical health conditions 

• Unemployment or job loss 

• Being someone’s long-term carer 

• Drug and alcohol misuse 

• Domestic violence or bullying 

• Bereavement 

• Severe or long-term stress 

• Trauma during adulthood due to things like combat, being a victim of a violent crime, or a moment in which you feared for your life 

• Neurological conditions 

Studies have shown that some mental health problems, such as schizophrenia, can run in families and that brain chemistry can be a factor. However, these are usually part of a combination of biological, psychological, and social factors rather than the only cause. 

How can I improve my mental wellbeing?

The NHS promotes five steps you can take to improve your mental wellbeing. Taking these on could help you feel more positive about life. 

1. Connect with other people – building relationships with others can help your sense of belonging and self-worth, give and get emotional support, and provide opportunities to enjoy positive experiences

2. Be physically active – this is not just great for your physical health, but your mental health too as it boosts self-esteem, helps you set and achieve goals, and causes chemical changes in your brain to improve your mood 

3. Learn new skills – by learning something new, you can boost your self-confidence, improve your self-esteem, give yourself a sense of purpose, and help you connect with others. 

4. Give to others – acts of kindness and giving can create positive feelings, a sense of reward, a feeling of purpose, a sense of self-worth and help you connect with others, especially when you do it and don’t expect anything in return. 

5. Mindfulness – being more present in the moment and paying more attention to yourself, whether it’s mind, body, or soul, can help you improve your mental wellbeing, by giving you the space to make positive changes or decisions. 

When should I see a GP about my mental health?

You should book an appointment to see your GP about your mental health if you’ve experienced low mood or noticed concerning changes in how you think or feel over a period of two weeks or more. You should also consider speaking to your doctor if you’re no longer managing daily tasks, like washing or eating, if you have persistent anxiety that is affecting your daily life, or if you’ve tried self-help techniques but they are not working. 

Your GP will help you discuss your current difficulties, determine the type of support you need, and refer you to the appropriate mental health service. They will also consider various forms of treatment, including medication, talking therapies such as CBT, and psychiatry. 

However, if you need help for an immediate mental health crisis or emergency, you should seek expert advice and assessment. You can visit 111 online or call 111 and select the mental health option. You may be able to speak to a trained mental health professional on the phone, but if not, someone will help you get the help you need quickly and discreetly. 

If you are feeling suicidal or fear your life is in immediate danger, you should call 999 or go to A&E immediately. 

What is CBT and how does it work?

Talking therapies are psychological treatments for a range of mental and emotional problems, including stress, anxiety, and depression. There are many different types, but they all involve working directly with a trained therapist, whether it’s one-to-one, in a group, on the phone, with your family, or with a partner. The therapist is there to help you understand and cope with the problems you’re having. The correct therapy for you depends on the problems you’ve been having and the type of person you are. 

Cognitive behavioural therapy, or CBT, is one of the more common talking therapies you can get on the NHS. It has been shown to be effective for many people for issues including: 

• Depression 

• Anxiety 

• Panic disorder 

• Phobias 

• Obsessive compulsive disorder 

• Post-traumatic stress disorder 

• Some eating disorders, like bulimia 

The aim of CBT is to help you explore and change how you think about your life, and free yourself from unhelpful patterns of behaviour. You’ll work with your therapist to set goals and even complete tasks between your sessions. A full course can range from 5 to 20 sessions, depending on your situation, and each session will last 30 to 60 minutes.

What other talking therapies for mental health problems are there?

Here’s a rundown of talking therapies that are available on the NHS: 

• Guided self-help – recommended for some types of depression, anxiety, panic disorders, and OCD, you’ll work through a CBT-based workbook or computer course with therapist support, giving you tools and techniques you can use after the course is finished. 

• Counselling – this therapy involves talking in confidence with a counsellor to help you find ways of dealing with life’s difficulties, particularly if you have certain types of depression, are struggling to cope with life events like a bereavement or are having fertility problems. 

• Behavioural activation – this talking therapy may be one-to-one or in a group setting with regular meetings or over the phone, with the aim of helping you make small, positive changes and learn problem-solving skills in courses of 16 to 20 sessions. 

• Interpersonal therapy or IPT – this talking therapy helps people with depression identify problems in relationships with family, partners, or friends, and is particularly useful if you’ve tried other talking therapies while dealing with mild to moderate depression. 

• Eye movement desensitisation and reprocessing or EMDR – this talking therapy is specifically for people with post-traumatic stress disorder, or PTSD, and helps the brain reprocess memories of traumatic events so the causes and triggers have reduced impact.  

• Mindfulness-based cognitive therapy or MBCT – These therapies help you focus in on your thoughts and feelings as they happen, in the moment, and are used to help prevent depression returning, and to help some types of anxiety and stress. 

• Psychodynamic psychotherapy – this one-on-one talking therapy looks specifically at how childhood experiences and your unconscious mind affect how you think, feel, and behave today.

Can lifestyle changes improve my mental health?

Yes, they can play a significant role in improving your mental health, but only if you make a concerted effort and holistic approach. These changes aren’t a replacement for professional help, and in fact, they often work best, when coupled with other treatments for mental health problems.  

Examples of key lifestyle changes you can make for your mental health include: 

• Regular physical activity – aim for around 150 minutes of mild to moderate physical activity a week to boost both physical and mental health as it can release feel-good hormones, improve self-esteem, and reduce tension

• Enjoy a healthy diet – a balanced diet, including fruit, veg, whole grains, and proteins helps to fuel your body and brain

• Get a good night’s sleep – Getting 7 to 9 hours of sleep a night regularly is one of the most important things you can do for your mental health, with studies showing adequate sleep is associated with better mood regulation

• Build relationships – while it might be hard to do initially, getting out, seeing people, and making new relationships may lower the risk of depression and loneliness 

• Mindfulness for stress reduction – practicing mindfulness techniques, such as deep breathing or meditation, can help you shift your focus from negative thoughts to more positive ones, and reduce stress. 

• Avoid harmful habits – quitting smoking if you do, and reducing your alcohol consumption are associated with a lower risk of mental health problems.

What medications are used for mental illness?

There are four main types of medication used for mental illness. They are: 

• Antidepressants (e.g., SSRIs, SNRIs, TCAs, MAOIs) 

• Antipsychotics 

• Sleeping pills and minor tranquilisers (e.g., benzodiazepines, non-benzodiazepine sleeping pills or anti-anxiety medication) 

• Mood stabilisers (e.g., lithium, anticonvulsants) 

For more information about each of these different types of mental health medication, read our comprehensive guide here. 

How do you support a friend or a family member with mental health issues?

Whether your friend or family member is having what’s known as a mental health crisis or is just dealing with day-to-day mental health concerns, there are ways you can help. The main initial action you can take is to stay calm, and find space to talk about their issues, letting them share as much or as little as they want. Then you can apply these helpful actions: 

• Listen to them without judgement and concentrate on what their needs are 

• Ask them what would help them in that moment 

• Reassure them if you can and signpost them to practical information or resources 

• Avoid confrontation where possible 

• Ask if there is anyone you could contact to help 

• Encourage them to seek professional help where appropriate 

• If they have hurt themselves, help them get first aid or appropriate medical attention 

If someone is suicidal, you should encourage them to get help as soon as possible. They can contact a GP, visit or call NHS 111, or contact the Samaritans on 116123.