Mental health is often discussed only when something goes wrong. We speak about depression, anxiety or stress when a person reaches a point where everyday life becomes difficult. But mental health is much more than the absence of mental illness. It is about how we think, feel, behave, handle difficulties, maintain relationships and respond to the situations life brings our way.
Just as we take care of our physical health, our mental health also needs attention. A person may look perfectly fine on the outside and still be struggling with worry, loneliness, academic pressure, family concerns, financial difficulties or uncertainty about the future. This is why mental health awareness is important-not only to identify mental health problems, but also to learn how to protect our emotional well-being before distress becomes overwhelming.
Being mentally healthy does not mean that a person is happy all the time. Everyone experiences sadness, anger, fear, disappointment and anxiety. These emotions are a normal part of life. Mental well-being means being able to recognise these emotions, understand them and deal with them in healthy ways.
Stress: Not all stress is harmful
Stress is the body’s natural response to demands or challenges. A certain amount of stress can actually be useful. It can motivate us to study for an examination, complete an assignment on time or prepare for an important event.
The problem begins when stress becomes excessive, prolonged or difficult to control.
- Constant worrying
- Irritability or anger
- Difficulty concentrating
- Headaches or body tension
- Changes in sleep
- Feeling tired all the time
- Loss of interest in activities
- Withdrawing from friends and family
- Feeling helpless or overwhelmed
- Changes in appetite
- Frequent negative thoughts
One should not automatically assume that these symptoms mean a person has a mental disorder. However, when they persist or interfere with everyday functioning, they deserve attention.
Why is coping important?
Stress cannot always be removed from our lives. Examinations will happen. Responsibilities will remain. Unexpected situations may arise. We cannot control everything that happens to us, but we can learn healthier ways of responding to what happens. This is where coping becomes important.
Coping refers to the thoughts, behaviours and strategies we use to manage stressful situations and emotional difficulties.
Healthy coping does not mean pretending that everything is fine. It means recognising the problem, understanding our emotions and taking constructive steps to deal with the situation.
A person who says, “I am finding this difficult, so I need some support,” is coping. A student who takes a short break after studying for several hours is coping. Talking to a trusted person instead of keeping everything inside is coping. Seeking professional help when the problem becomes overwhelming is also coping.
Healthy ways of coping with stress
- Talk to someone
One of the simplest and most effective steps is to talk. Sharing your concerns with a trusted friend, parent, teacher, counsellor or another supportive person can make a difficult situation feel more manageable. We do not always need someone to solve our problems. Sometimes we simply need someone who will listen without judging us.
- Maintain a routine
A regular routine gives the mind a sense of structure. Try to maintain reasonably consistent sleeping, eating, studying and relaxation times. When everything feels chaotic, even a simple daily routine can provide stability.
- Take care of sleep
Sleep is not wasted time. Poor sleep can affect concentration, mood, memory and the ability to handle stress. Students often sacrifice sleep to complete work or prepare for examinations. Occasional late nights may happen, but chronic sleep deprivation can make emotional regulation much more difficult.
- Physical activity
Walking, stretching, sports, exercise or simply spending some time outdoors can help reduce tension and improve mood.
Physical activity does not have to mean going to a gym. A regular walk, playing a sport or doing simple exercises can also become part of a healthy routine.
- Use relaxation techniques
Simple techniques such as: Slow breathing, Deep breathing exercises,Progressive muscle relaxation, Mindfulness, Meditation and Prayer or quiet reflection
The aim is not to make every problem disappear. The aim is to give the mind a moment to pause before reacting.
- Break large problems into smaller ones
Sometimes stress becomes overwhelming because we look at everything at once.
Instead of thinking, “I have so much to do,” ask:
What is the first thing I can do?
Complete one task. Then move to the next.
Small, manageable steps are often more useful than worrying about the entire problem at once.
- Challenge negative thinking
Stress often brings thoughts such as:
- “I am going to fail.”
- “I cannot handle this.”
- “Everyone is doing better than me.”
Instead of immediately accepting these thoughts as facts, question them.
Ask yourself:
- Is this definitely true?
- What evidence do I have?
- What would I say to a friend who was thinking this way?
This does not mean ignoring real problems. It means looking at them more realistically.
- Reduce unhealthy coping
Not every coping strategy is helpful. Avoid using substances, excessive screen time, overeating, aggression, complete social withdrawal or avoidance as the primary way of dealing with stress. These may provide temporary relief but can create additional difficulties later.
Healthy coping may require more effort initially, but it usually helps in the long run.
- Stay connected
Human beings need relationships. Spending time with supportive family members, friends, classmates or colleagues can protect emotional well-being.
Emotional well-being means understanding our emotions
Emotional well-being is not about being positive all the time.
It is about being able to recognise emotions rather than constantly suppressing them.
It is okay to say:
- “I am tired.”
- “I am worried.”
- “I am angry.”
- “I need some time.”
- “I need help.”
There is no shame in acknowledging emotional difficulties.
In fact, emotional awareness can help us respond more thoughtfully rather than reacting impulsively
When should a person seek professional help?
Self-help and healthy coping strategies are valuable, but they are not substitutes for professional care when someone is experiencing significant psychological difficulties.
Professional help should be considered when:
- Sadness or anxiety continues for a long period;
- Daily functioning becomes difficult;
- Sleep or appetite changes significantly;
- A person loses interest in almost everything;
- Panic or excessive worry becomes difficult to control;
- Substance use becomes a way of coping;
- A person feels hopeless or worthless; or
- There are thoughts of self-harm or suicide.
Seeking help early can prevent problems from becoming more severe. Most importantly, a person does not have to wait until a crisis occurs before asking for help.
A message to the students:
Students are often told to work harder, score better and prepare for their future. These things are important, but a student’s worth cannot be measured by marks alone.
- Failure in an examination is an event, not an identity.
- A difficult semester is a phase, not a definition of your future.
- Asking for help is not weakness.
- Taking a break is not laziness.
- And taking care of your mental health is not selfish.
Mental health deserves care, understanding and attention-because taking care of the mind is taking care of life itself. “Take care of your mind, just as you care for your body. Pause, breathe, reach out-and give yourself permission to heal.”
Written by:
Ms. Munazah Mushtaq
Psychology Lecturer