The Road to Mental Health

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A Short Introduction

People often focus on physical health exclusively, as if mental health were of lower importance, or simply a byproduct of a healthy body. However, physical health and mental health share a symbiotic relationship. Ignoring your mind to focus on your body is like painting the exterior of a building that’s burning from the inside.

A lacking foundation leads to a shaky Pyramid.

This article will teach you how to build a solid foundation!

Tip #1: Understand the present

Denying reality or suppressing a feeling won’t fix the problem; sometimes it will just make it worse. To achieve a solid mental foundation, it is necessary to learn the following:

• Identifying and naming feelings and emotions: Learn how to recognize them in yourself. Being able to name them (envy, sorrow, frustration, etc.) without making value judgments about the mere fact of feeling them is essential. Feeling emotions is normal, even if they are unpleasant!

• Managing the tendency to "catastrophize": The mind has a tendency to project fears or plans about the future, which generates unnecessary distress. Remember, the future is uncertain and constantly shaped by the actions we take. Therefore, pay attention to what you’re doing.

• Stop multitasking: Trying to process everything at once overwhelms your mental resources. It’s necessary to let go of that burden to reduce the internal noise. Go one step at a time.

Keep in mind that true peace of mind is about enjoying the moment. By focusing on the present, you stop being a spectator of your future worries and become the active protagonist of your own life.

Tip #2: Speak positively about yourself

The way people talk about themselves determines their reality. When someone maintains a positive inner dialogue, not only does their well-being improve, but they also project that confidence and “positive energy” outward. Conversely, if someone’s self-talk is frequently negative, it spreads “toxicity” to those around them. Constant pessimism can exhaust those close to you or even lead them to burnout.

It’s important to stress that it’s not about ignoring sadness (a necessary and adaptive emotion). The aim is to adjust the tone when outcomes don’t match our expectations.

For example, in the event of a failed exam, these two reactions may occur when the cause is seen as internal:

- Irrational/defeatist thought: “I’m useless, everything I do is wrong”. This absolutist tone leaves no room for change.

- Rational/flexible thought: “I tried my best, but it didn’t turn out well. Next time, I’ll be more confident and do better”.

The outcome is indeed the same (failing). The difference, however, lies in the tone: the first case is defeatist and subjective, while the second displays an objective, more flexible tone with controlled emotions.

Think about this: we don’t go around eating spoiled food, so why would we tolerate negative thoughts poisoning our minds?

Be mindful of how you speak to yourself!

Tip #3: Smiling makes you live longer

A smile carries great power. It influences your own well-being as well as that of those around you–even though it often goes unnoticed or undervalued. Think about it: can you accurately point out when you smiled for the first time today? Or how many times you’ve smiled in total?

This simple gesture has the power to transform the emotional state, attract positive emotions, and boost resilience in the face of challenges. In addition,  it has a contagious effect thanks to mirror neurons: just as we feel sadness when others cry, laughter and other emotions can be shared or transmitted. Staying in an environment where laughter is common won’t fix all your problems. It will, however, shift the perspective through which you face them.

Here are some biological benefits of smiling:

• The body releases endorphins, the substances responsible for the feeling of pleasure and well-being.

• It helps reduce cortisol, the hormone linked to stress.

• It improves blood oxygenation, which benefits skin health and slows down aging.

• It works as a natural painkiller and aids digestion.

What’s more, a smile has the power to bring people closer, break down barriers, and create connections. If we consider that expressing anger requires more effort than smiling… wouldn’t smiling be the healthier and more efficient choice? Smile, it’s free!

Tip #4: Beware of the news

Excessive news that aims for sensationalism through emotional impact can be very damaging to our mental health.

Media outlets tend to prioritize content focused on conflicts, catastrophes and tragedies because they know the brain is wired to respond to threats. This phenomenon is known as negativity bias—a survival mechanism that causes negative experiences to be processed more intensely than positive ones. There would be no issue if the information were neutral. However, it is common to encounter headlines designed to aggressively grab attention, featuring shocking images that overwhelm our ability to process them.

Staying informed is necessary to understand our surroundings. That said, if the brain receives nothing but negative information, it will interpret reality through the same lens. If we spent a whole year consuming nothing but tragic news, what kind of worldview would we develop?

We would undoubtedly perceive life as a constant threat. Therefore, just as we take care of our diet, maintaining proper “information hygiene” to safeguard our emotional balance is vital.

Remember, your brain reflects what you consume.

Tip #5: You are known by the company you keep

When choosing who you spend your time with, it’s vital to surround yourself with like-minded people or those you admire for the values they embody. A healthy relationship is one where both are in sync, beyond their differences. On the contrary, if their fundamental values are opposed, it may be time to close that chapter and find new bonds. As the English proverb goes: “Hunt with cats, and you’ll catch only rats.”

Emotions possess a contagious nature: spending time with pessimistic people causes the brain to adopt the same outlook. For that reason, carefully choosing your companions is not just a social matter, but a necessary form of personal care. If you surround yourself with negativity daily, staying positive will prove to be a persistent mental burden.

Tip #6: Don’t judge someone behind their back

Criticism is usually aimed at highlighting the negative aspects of acquaintances, friends, and family. Oftentimes, it’s destructive rather than constructive, and mostly done behind their backs. Understanding that these opinions are frequently twisted is essential. They are often more a projection of the speaker’s own frustration than a reflection of reality.

It’s important to consider that when criticising a member of the group behind their back, it’s very likely that your name will also be a subject of conversation whenever you are absent. This toxic behavior erodes trust and fuels a cycle of harmful negativity. After all, destructive criticism does not define the person being criticised, but rather reflects the critic and the kind of influence they choose to have. Ask yourself: What kind of impact do you want to have on others?

Tip #7: Set goals

Setting personal goals provides a fundamental framework for organizing daily life and making decisions. These goals should follow the SMART method:

• Specific: They should be clearly defined.

• Measurable: Indicators should make them easy to follow

• Attainable: They must be realistic.

• Relevant: They should be aligned with a personal purpose.

• Time-based: They should be divided into short-term and long-term goals.

Defining a path leads to an improvement in quality of life. Likewise, to make progress with clarity, it’s important to identify the starting point. That way, we can define the path to follow. The existence of well-defined goals gives us a reason to get up each morning and makes our daily routine more meaningful. Following a flawed map is better than wandering aimlessly.

Some extra tips:

Tip #8: Don’t disregard your diet

A balanced diet free of ultra-processed foods benefits both physical health and emotional well-being. In this regard, it is recommended to reduce the consumption of sugars, red meat, and saturated fats, while prioritizing fresh foods such as fruit and vegetables.

Tip #9: Pay attention to your sleep schedule

Sleeping 7 to 8 hours is essential for physical and cognitive recovery. Adequate rest allows both the body and mind to recharge for the next day

Tip #10: Seek help

It may feel like you are not seeing any improvement in your well-being despite following these tips. If that’s the case, don’t hesitate to reach out to a mental health specialist. Just as you would see a doctor for a physical ailment, a psychologist is the trained professional to support you in your emotional health. Remember that body and mind coexist in perfect harmony. Don’t neglect one in favor of the other.

You are the sum of both.

Disclaimer: The information provided in this document is for informational and educational purposes only. It is not intended to substitute professional psychological advice, diagnosis, or treatment. If you are experiencing difficulties that interfere with your daily life, we recommend consulting a specialist.