The American Psychological Association defines wellness as “a dynamic state of physical, mental, and social well-being.” It then defines well-being as “a state of happiness” paired with “low levels of distress, overall good physical and mental health and outlook, or good quality of life.” Notice the use of the words “dynamic,” “low,” and “overall.” These words do not imply a need for an absence of unhappiness, or even complete optimism, but take a more holistic approach. Wellness is not synonymous with bliss, and it sure is not synonymous with fitness.

As humans, we so often strive to be perfect. We forget about the progress made in the pursuit of our goal, especially if the goal itself is not achieved. In a clinical setting, we consider even small, exponential improvements as great strides towards success, celebrating all types of improvement and having hope for others more easily. When reflecting on our own progress, however, we more often ignore these slow and steady improvements and instead lock-in on reaching an end goal. If that end goal is not reached, we often convince ourselves we have failed.

We apply these same behaviors in the way we approach our personal wellness. This is where we need to shift our mindsets. Wellness is not just being perfectly healthy or happy, and feeling sadness or hopelessness certainly does not make us unwell. Here, we should return to “overall.” If you averaged out your mood for the week, were you more happy than sad, more optimistic than pessimistic? Whether you’re truly well or mostly well, what matters is that you are well.

Simultaneously, it is okay to not be well at all. It is probably more normal than you think. The wellness of others is often exaggerated. Psychologically, humans like to feel in control for themselves and seem in control to others. Vulnerability feels scary, so we hide our struggles and promote the rose-tinted versions of our lives, establishing ourselves as strong, organized, healthy individuals. Instead of disguising reality in a pretty package, let us find the beauty in the truth. Wellness can always be improved, and mental health conditions are treatable.

That being said, May is Mental Health Awareness Month and May 16th is Mental Health Action Day. Since mental health plays a crucial role in our well-being, use this month as an excuse to really focus on improving your well-being. Depending on where you look, there are multiple components contributing to mental health. The Substance Abuse and Mental Health Services Administration (SAMHSA) mentions eight in their guide, Promoting Wellness. These include physical, social, spiritual, and intellectual domains. Today, pick a domain, or several, to work on this month.

Setting a goal for the month can seem less daunting than trying to make long-lasting or permanent changes. We tend to form habits with practice, so it’s okay to set our sights on shorter term goals at the start. Here are some things you can begin today in order to improve your mental health and wellness:

• Become the third-person. If you’re ever in your head, feeling hopeless or overwhelmed, pause for a second. If a friend told you the same story, or shared with you the same worries, what would you do? You would likely encourage them and point out where there is hope. Give yourself that same grace and love.
• Be okay saying “no.” Fear of missing out is very common, but is also detrimental to our mental health. It’s okay to skip outings to preserve your mental health and energy. Remind yourself that you are your priority.
• Embrace vulnerability and find release. Share your struggles with trusted friends or family to foster a supportive environment. Alternatively, begin a journal where you can release your thoughts confidentially.
• Practice positive psychology. Focus first on making the good, better, not the bad, good. Consider nurturing positive relationships, interests, and strengths before trying to resolve current issues. This can help to gradually increase optimism and overall life satisfaction.
• Some positive psychology exercises include meditation, gratitude journals, giving yourself positive affirmation, and exploring your strengths.
• Seek professional help if needed. Therapy can provide valuable support and strategies for managing mental health issues. No matter where you are in your life, therapy has something to offer you.
• Set boundaries. You are not obligated to maintain relationships that are toxic or harmful. Setting boundaries and distancing yourself from negativity can greatly improve your mental and emotional health.
• Set realistic, short-term goals. Create a few achievable goals for the month, focusing on small, incremental improvements rather than perfection. Consider identifying smaller milestones along the way to encourage celebrating minor progress.
• Stay connected with nature. Spending time outdoors can boost your mood and improve your health. If you’re able, find someplace where you can work outside for a few hours and take in the sunshine and sounds of nature.
• Take care of your body. Incorporate physical activity into your routine. If needed, use reinforcers, such as using walking as a music or podcast break. Ensure you're getting enough sleep and eating balanced meals.

Again, wellness is dynamic. It encompassed several different physical, mental, emotional, and social aspects. Remember, prioritizing your health and happiness is key to living a balanced and fulfilling life. Prioritize yourself and celebrate small improvements.

References:

• Suicide and Crisis Hotline: Call or text 988, or chat at 988lifeline.org​
• Veterans Crisis Line: Call 988, then press “1” OR text 838255
• Promoting Wellness Guide: https://store.samhsa.gov/sites/default/files/sma16-4957.pdf
• Anita Everett. (2024, May 1). It’s okay to not be okay: Tips and resources for Mental Health Awareness Month. Substance Abuse and Mental Health Services Administration (SAMHSA). https://www.samhsa.gov/blog/its-okay-not-be-okay-tips-resources-mental-health-awareness-month
• Park, N., Peterson, C., Szvarca, D., Vander Molen, R. J., Kim, E. S., & Collon, K. (2014). Positive Psychology and Physical Health: Research and Applications. American journal of lifestyle medicine, 10(3), 200–206. https://doi.org/10.1177/1559827614550277