Could you fix mental health issues on your own?

Summary: Mental health is complex, requiring a balance of self-care, support from loved ones, and professional help when needed. While some mental health challenges can be managed independently, others require expert intervention. Recognising symptoms, adopting coping strategies, and seeking assistance when necessary are crucial for maintaining well-being.

Mental health is a bit like your car—-sometimes it just needs a little tune-up and other times, it requires professional attention. While there are ways to handle mild mental health challenges independently, like managing stress or practising self-care, it’s not always a DIY (do it yourself) job. Just like you’d call an expert if your car faced a serious engine problem severe or persistent mental health struggles often need a professional touch. So, can you fix mental health issues on your own? Well, the short answer is, it depends.  

Battling your own mental health

Dealing with your mental health is an ongoing and deeply personal journey that involves understanding, handling, and at times, overcoming emotional and psychological difficulties. It’s a battle that isn’t visible to others, which makes it even more difficult to handle alone. While mental health struggles are different for everyone, there are several key factors you can explore to understand how people manage the fight.  

The emotional struggle:

Mental health challenges, such as depression, anxiety, or self-doubt, often feel like an internal conflict. The mind turns into a battleground where negative thoughts, fears, and insecurities clash with the desire to stay positive and in control. This inner struggle can be isolating, as it’s difficult to explain what’s happening in your mind. Being mindful of the invisible nature of mental health and the constant mental chatter that comes with fighting these challenges can provide insight into this struggle.  

The weight of isolation:

When you are confronting mental health struggles, it can often seem like you are fighting alone. This feeling of isolation is common, as your struggles may not be visible to others. You might feel disconnected from the world around you, and the burden of facing these challenges alone can make everything feel more overwhelming. Reflecting on this isolation—whether it’s distancing yourself from others or your inner world—can reveal the emotional toll of hiding your true feelings while battling mental health challenges in silence.  

The power of self-awareness:

Overcoming mental health challenges requires a certain level of self-awareness. Understanding your triggers, feelings, and thought patterns is essential for managing and addressing these challenges. Self-awareness enables you to notice when you are struggling and take proactive steps to cope. However, self-awareness alone may not be enough for severe mental health conditions, and professional help should be sought when needed. Focusing on the importance of self-awareness in recognising mental health challenges can encourage others to acknowledge their issues before they escalate.  

Coping strategies:

Battling mental health often requires identifying coping methods. These approaches differ from person to person—some may turn to exercise, journaling, or mindfulness, while others may find comfort in creative outlets, hobbies, or connecting with others. It’s important to note that while coping strategies can help manage symptoms, they are not a substitute for professional treatment in cases of severe mental illness. Acknowledging different coping strategies and their role in mental well-being can provide valuable insight into how people carve their own paths to handle mental health.  

The importance of compassion:

Fighting your mental health challenges isn’t just about combating negative thoughts and emotions. It’s about treating yourself with compassion, even when you’re not succeeding. Realising that you’re only human and it’s okay to have challenging days can go a long way in the fight. Recognising the value of self-compassion and being kind to yourself during difficult times can inspire others to practice the same self-love.  

Also read: Mental health journey at home: Approved by a therapist

Types of mental health problems

There are several types of mental health problems, each uniquely impacting people and to different extents. Here are some of the most common types: 

1. Anxiety disorders:

Anxiety disorders are marked by intense worry, fear, or unease. They are the most prevalent form of mental health issue affecting nearly 17% of Australians., aged 16-85 years in 2020-21. Some common anxiety disorders include: 

• Generalised anxiety disorder (GAD) 
• Panic disorder 
• Phobias 
• Social anxiety disorder 

2. Mood disorders:

Mood disorders primarily impact a person’s emotional state, creating prolonged states of sadness, joy, or mood swings. Some well-known mood disorders are: 

• Depression 
• Bipolar disorder 
• Cyclothymic disorder 

3. Post-traumatic stress disorder (PTSD):

PTSD occurs when an individual has experienced or witnessed a traumatic event. It leads to flashbacks, anxiety, nightmares, and emotional numbness. PSTD can hinder a person’s ability to resume their regular lives following trauma. According to the National Study of Mental Health and Wellbeing 2020-2022,  5.7% of Australians aged 16-85 years experienced PTSD in past 12 months. 

4. Obsessive-compulsive disorder (OCD):

OCD is characterised by persistent, intrusive thoughts (obsessions) and repetitive actions (compulsions) that a person feels obligated to perform to relieve anxiety. These behaviours can disrupt everyday life and become time-consuming. OCD affects two to three percent of the Australian population.OCD affects 1-2% percent of the Australian population.  

5. Personality disorders:

Personality disorders involve consistent patterns of thoughts, emotions, and behaviours that differ significantly from societal expectations and impact a person’s ability to interact with others. Common types include:  

• Borderline personality disorder (BPD) 
• Narcissistic personality disorder 
• Antisocial personality disorder 

6. Psychotic disorders:

Psychotic disorders are characterised by a disconnection from reality, often leading individuals to experience hallucinations or delusions. The most common type is Schizophrenia, which affects approximately 1% of the global population. 

7. Neurodevelopmental disorders:

Neurodevelopmental disorders generally develop during childhood and are marked by learning communication, and social skills challenges. Some common examples include: 

• Autism spectrum disorder (ASD) 
• Attention-deficit/hyperactivity disorder (ADHD) 

8. Substance use disorders:

These disorders involve the harmful consumption of substances such as alcohol, drugs, or prescription medications, resulting in addiction, physical and mental dependence, and major disruptions to a person’s life. In Australia, approximately 3.4 million people aged 14 and over used illicit drugs in 2019 (source: Australian Institute of Health and Welfare). 

9. Sleep disorders:

Mental health problems may affect sleep, leading to: 

• Sleep apnea 
• Insomnia 

10. Eating disorders:

Eating disorders are marked by unhealthy or irregular eating practices, often leading to serious physical and emotional consequences. Common types include: 

• Binge eating disorder 
• Bulimia nervosa 
• Anorexia nervosa 

Summary: There are various mental health disorders, each affecting individuals differently. Common types include anxiety, mood disorders, PTSD, OCD, personality disorders, psychotic disorders, neurodevelopmental disorders, substance use disorders, sleep disorders, and eating disorders.    

Types of Mental Health Problems

Category	Description	Common Types	Prevalence (Australia)
Anxiety Disorders	Marked by intense worry, fear, or unease.	- Generalised anxiety disorder (GAD) - Panic disorder - Phobias - Social anxiety disorder	17% of Australians aged 16-85 (2020-21)
Mood Disorders	Impact emotional state, leading to prolonged sadness, joy, or mood swings.	- Depression - Bipolar disorder - Cyclothymic disorder	N/A
Post-Traumatic Stress Disorder (PTSD)	Develops after experiencing or witnessing trauma. Symptoms include flashbacks, nightmares, and emotional numbness.	N/A	5.7% of Australians aged 16-85 in the past 12 months (2020-22)
Obsessive-Compulsive Disorder (OCD)	Characterised by intrusive thoughts (obsessions) and repetitive actions (compulsions) that disrupt daily life.	N/A	Affects 1-2% of Australians
Personality Disorders	Persistent thought, emotion, and behaviour patterns that differ from societal expectations.	- Borderline personality disorder (BPD) - Narcissistic personality disorder - Antisocial personality disorder	N/A
Psychotic Disorders	Characterised by a disconnection from reality, hallucinations, and delusions.	Schizophrenia	Affects ~1% of the global population
Neurodevelopmental Disorders	Typically develop in childhood, affecting learning, communication, and social skills.	- Autism spectrum disorder (ASD) - Attention-deficit/hyperactivity disorder (ADHD)	N/A
Substance Use Disorders	Harmful consumption of substances, leading to addiction and dependence.	- Alcohol use disorder - Drug addiction	3.4 million Australians aged 14+ used illicit drugs (2019)
Sleep Disorders	Mental health issues that disrupt sleep patterns.	- Sleep apnoea - Insomnia	N/A
Eating Disorders	Marked by unhealthy eating habits with severe physical and emotional consequences.	- Binge eating disorder - Bulimia nervosa - Anorexia nervosa	N/A

 

Could you fix mental health issues on your own?

Mental health is a highly personal matter, and while some individuals navigate their challenges alone, others find professional assistance beneficial. There is no universal solution; the answer varies based on the severity of the issues, the resources at hand, and personal coping strategies. 

When self-help is effective:   

For mild mental health difficulties such as stress, occasional anxiety, or minor mood fluctuations, making changes in lifestyle and engaging in self-care can lead to considerable improvements. Some helpful approaches include: 

• Mindfulness and meditation – Engaging in mindfulness or guided meditation can aid in managing emotions and alleviating stress.   
• Exercise and nutrition – Consistent physical activity and a healthy diet promote good brain health.   
• Journaling and self-reflection – Documenting thoughts can assist in processing feelings and recognising patterns.   
• Social support – Connecting with trusted friends or family can offer emotional support.   
• Setting boundaries – Minimising exposure to stressors (toxic relationships, job overload) can enhance overall well-being. 

When professional help is necessary:

For moderate to severe mental health conditions, such as major depressive disorder, bipolar disorder, schizophrenia, or PTSD, professional intervention is often essential. This may include: 

• Therapy (e.g., cognitive-behavioural therapy, Trauma Psychotherapy) 
• Medication (e.g., antidepressants, mood stabilisers) 
• Support groups or community programs. 

A mental health care plan online can provide structured support, and with Hola Health, you can access a fully bulk-billed mental health care plan online for 24/7 care across Australia. 

Ways to get to know yourself better

Getting to know yourself is a lifelong journey that leads to greater self-awareness, confidence, and fulfilment. Here are some simple yet effective ways to deepen your understanding of who you truly are. 

1. Engage in introspection: Allocate time to comprehend your thoughts, emotions, and motivations.   
2. Maintain a journal: Record your experiences, feelings, and aspirations for clarity.   
3. Explore new activities: Venture beyond your limits to uncover what excites and challenges you.   
4. Notice your feelings: Be aware of how various situations and individuals affect your emotional state.   
5. Examine your routines and behaviours: Identify actions that bring you joy or contribute to stress.   
6. Request input from others: Seek the honest opinions of trusted friends or family regarding your strengths and blind spots.   
7. Spend time alone: Disconnect from distractions to attune to your inner thoughts.   
8. Participate in creative pursuits: Use writing, art, or music to express yourself and uncover hidden facets of your personality. 

Also read: Best mental health habits this year – A therapist’s guide

Self-care steps to take for your mental well-being

Taking care of your mental well-being is as important as caring for your physical health. Here are simple self-care steps to help you stay balanced and emotionally strong:  

1. Prioritise rest and sleep: Getting enough rest is essential for a mind that can effectively manage stress and emotions. Aim for 7-9 hours of quality sleep per night (as recommended by sleep experts) 
2. Stay physically active: Exercise releases endorphins that enhance mood and alleviate anxiety. Even a brief walk or stretch can be beneficial. 
3. Practice mindfulness: Being in the moment helps to lessen stress and overthinking. Try meditation, deep breathing, or just paying attention to your surroundings. 
4. Set healthy boundaries: Safeguard time and energy by declining commitments that feel draining. Focusing on your well-being isn’t selfish—it’s essential. 
5. Nourish your body: A diet full of whole foods is advantageous for physical and mental health. Ensure you stay hydrated and limit the intake of caffeine and sugar. 
6. Stay connected: Having meaningful relationships offers emotional support and diminishes feelings of loneliness. Reach out to friends and family, even for a brief conversation. 
7. Engage in hobbies: Participating in activities that you enjoy can greatly relieve stress. Creative or calming hobbies can help divert your attention from worries. 
8. Limit screen time: Excessive use of social media or news can heighten stress and lead to unhealthy comparisons. Take breaks to refresh your mind and concentrate on real-life experiences. 
9. Express yourself: Writing, painting, or discussing your feelings allows you to process them. Self-expression can provide clarity and emotional relief. 
10. Seek professional help when needed: Therapy and counselling can offer valuable guidance and coping techniques. Asking for help is a sign of strength, not weakness. 

Summary: Prioritising rest, exercise, mindfulness, social connections, and setting boundaries can improve mental health. Engaging in hobbies and limiting screen time also contribute to emotional balance.

Know when to get help

Recognising the right time to ask for assistance is vital for preserving your mental health. If you are feeling ongoing sadness, anxiety, or emotional turmoil for more than two weeks it may be an indication to seek help. Difficulty in performing routine tasks, sustaining relationships, or focusing on work or studies are also signs that support may be necessary. Engaging in unhealthy coping methods, like substance abuse or isolating from loved ones, can signal deeper problems. If you find yourself feeling overwhelmed, trapped, or having thoughts of self-harm, it’s important to seek professional support. Therapy, counselling, or confiding in a reliable individual can offer guidance and comfort. Reaching out for help doesn’t signify weakness; it’s a proactive step toward recovery and self-care. 

Where to get help?

If you are facing challenges with your mental health, there are numerous resources available to assist you.  

• Contact a licensed therapist, counsellor, or psychologist or opt for bulk billed mental health plans for expert help. Many employers and educational institutions provide mental health support, including counselling options.  
• Support groups, whether in-person or virtual, offer a sense of community and collective experiences.  
• Crisis hotlines and mental health organisations can provide urgent support like include Lifeline (13 11 14 in Australia) or Beyond Blue (1300 22 4636).  
• Speaking with a trusted friend, family member, or mentor can also bring relief.  

If necessary, seek advice from a doctor or psychiatrist for medical support. Remember that asking for help is a crucial and courageous step towards recovery.  In conclusion, taking care of your mental health is a collective effort—involving self-care, support from others, and sometimes, professional assistance. Think of it as maintaining a balanced diet: you can do a lot by yourself but sometimes, it’s wise to consult a nutritionist. So, don’t hesitate to ask for help when you need it; it’s an essential step on the journey to wellness.