The 4 Pillars of Mental Health

I used to talk about three evidence-based strategies for mental health, but the research now points to four. Why evidence-based, you ask? Well, just as none of us would trust a medical doctor to perform untested surgery on our shoulder, it's crucial to rely on proven methods for mental health too. Not all forms of mental health treatment are created equal. Here are four strategies for improving mental health that consistently show up in research:

1. Medication: There are four standard categories of medication used in the treatment of various mental health problems.

• Antidepressants: Also known as SSRIs, these include medications like Zoloft that you often see advertised on television. There are other classes of antidepressants, but SSRIs are the most commonly prescribed.

• Anxiolytics: These medications are for anxiety, although antidepressants are also commonly prescribed for anxiety. It's important to note that some anxiolytics, like benzodiazepines (Ativan, Klonopin), can be habit-forming.

• Mood Stabilizers: Primarily used for Bipolar Disorder, these medications include Lithium and Depakote, among others. Antipsychotic medications are also used for mood stabilization.

• Antipsychotic Medications: These may be prescribed for psychosis, which includes experiences like hearing voices that others don't, paranoia, or seeing things that others do not. Conditions like Schizophrenia involve psychosis, but some forms of Bipolar Disorder or Depression can also cause it.

2. Psychotherapy: Certain types of therapy, such as Cognitive Behavioral Therapy and Acceptance and Commitment Therapy, consistently prove effective in promoting mental wellness.

3. Exercise: Exercise, especially cardiovascular exercise, can significantly improve mental wellness. The ideal dose for mood improvement (anxiety and/or depression) is 3-4 times a week for approximately 30 minutes, with the goal of working up a sweat.

4. Social Connectedness: Newer research is increasingly pointing to the benefits of social connectedness. As traditional in-person societal structures have decreased (think in-person education, church, families continuing to live in the same town) and social media has increased, significant increases in loneliness and depression have been reported. Increases in social connectedness are one of the reasons psychotherapy is beneficial.

Now, armed with knowledge about the four pillars of mental health, you have the tools to navigate your well-being. If you're facing a tough time, engage with as many of these pillars as possible. Remember to stay hopeful, as these strategies are proven to work.