World Mental Health Day: Tips from Psychologist M. Patašius on How to Take Care of Yourself

Mental health is a crucial factor determining our sense of daily well-being, the quality of relationships, and the ability to cope with stress and life's challenges. Taking care of your mental state can help you be happier, more productive, and manage emotions more effectively. As many as 93% of young people face emotional difficulties, so on World Mental Health Day, we encourage young people to take care of their emotional health and develop resilience. We share the advice of medical psychologist Mantas Patašius to ensure your emotional well-being and take care of mental health.

How can we learn to manage our emotions more effectively in everyday situations?

“Feeling various emotions (perhaps not always pleasant) is completely natural. It is worth delving into our emotions, considering what they tell us about the situation and ourselves. In some cases, certain emotions can seem to 'gnaw at us from the inside,' so we can express them in various socially acceptable ways - for example, sports activities can help with anger management.”

What would you recommend to those who constantly experience anxiety?

“It is important to understand that anxiety is as important and necessary an emotion as any other. We cannot make anxiety completely disappear, but too high a level of anxiety can interfere with daily activities. Relaxation, breathing exercises, mindfulness practices can help manage anxiety, and if you cannot manage it on your own, it is advisable to consult specialists.”

How can we improve our self-esteem and stop comparing ourselves to others?

“I would recommend limiting the time spent on social networks, where we often see only successful, happy people without seeing the other side of their daily lives.”

What are the first steps we can take to overcome emotional burnout?

“A heavy workload and unmanaged stress can contribute to burnout. It's important to take timely measures that help reduce the symptoms and solve the problem. It is necessary to allow not only your body but also your mind to rest, which can be helped by favorite activities, stepping away from work. You should also regulate your workload so that there is time to dedicate to yourself. When you cannot overcome burnout on your own, it is recommended to consult specialists.”

How can we deal with negative thoughts and replace them with more positive ones?

“I would recommend analyzing what those negative thoughts are related to and how justified they are. You can write down negative thoughts (e.g., I'm unsuccessful, I'm not loved) on a piece of paper and consider whether they are logical, whether we can find evidence of them from our lives. We will likely realize that some of these thoughts do not reflect the real situation at all and are just our beliefs pulling us down.”

What to do if you hesitate to seek help from a specialist because of the opinions of others?

“Although the stigma of seeking help from mental health specialists is rapidly decreasing in society, sometimes there is still a negative opinion from others on this issue. In such cases, we can consider what is more important - mental health and well-being or the opinion of others? If we fall ill with some disease, feel various bodily ailments, we usually do not think about what other people think about it, we just see doctors. It should be the same when facing psychological difficulties.”

What are three simple ways to take care of your mental health daily?

“Just as we take care of our physical health, it is important to take care of mental well-being. A few very simple ways can help with this. First, it is necessary to make time for yourself - engage in activities that provide pleasure, ensure a proper rest and sleep regime. It is important not to forget about physical activity and proper nutrition. Second, communication is very important in our lives, so it is important to form and maintain social connections with other people. And third, setting goals in our lives and striving to achieve them helps us move forward.”

What can we do if we feel constant stress at work or school?

“There are two classic ways of coping with stress: problem-focused and emotion-focused. The first method aims to eliminate the problem, reduce the impact of the stress source on us. For example, this may involve changing the environment or reducing the workload. It is our effort to change the situation to reduce the level of stress experienced. When we cannot solve the problem, we can apply the second, emotion-focused, stress coping method. This means that when we cannot change the situation, we try to change our attitude towards it. Various relaxation and breathing exercises can also help us relax and reduce the amount of stress.”

What advice would help better manage insomnia and improve sleep quality?

“It is very important to have a proper sleep routine. Although it seems like a simple thing, it is not often implemented. It is best to go to bed and wake up at the same time, and before sleep, you should avoid using phones and other blue light-emitting devices, as this can affect the time it takes to fall asleep. Time before sleep can be dedicated to relaxing activities - reading is perfect for this. The bedroom should not be used for other activities - working, eating, and during sleep, the room should be dark, at a suitable (slightly cooler) temperature, without external irritants (e.g., noise).”

What would you advise people who find it difficult to find time to take care of themselves due to being busy?

“In our lives, we constantly set priorities, so it is worth considering what place the desire to ensure good well-being holds. It should be understood that by not having time to take care of ourselves, we create a foundation for physical and mental health problems to arise. Therefore, it is worth rethinking how to change your life so that there is time for yourself.”