Mental health is a vast subject with hundreds of topics that can be studied and ultimately applied. Below is a compilation of common mental health terminology. Some concepts may not resonate with you, while others will pique your curiosity and/or feel relevant to your life. This is not an exhaustive list, by far. However, one of the following terms, at minimum, will spark a connection and direct you toward further research in said area.
1. Mindfulness is maintaining mental focus on the present moment, without judgment.
In Practice: While trying to orient your awareness to the present, it is normal for worries from the past of the future to creep into your consciousness. Be patient. Don’t harshly judge yourself; instead, accept your thoughts for what they are while slowly steering your focus back to the present moment.
Exercises: meditation, body scan, breathing and ground exercises, walking in nature, mindful eating, experiencing the present moment during daily living activities
Benefits: increased memory, focus, cognitive flexibility, relationship satisfaction; decreased stress, rumination, and emotional reactivity
2. Acceptance is the ability to acknowledge and embrace one’s thoughts, feelings, and circumstances, without judgment or striving for control.
In Practice: In order to practice acceptance, a person must change the way they think by challenging their perception of the world, reframing cultural/personal narratives, and acknowledging what is inside/outside of their control. Importantly, one must practice self-compassion by embracing both positive and negative thoughts, feelings, behaviors, and situations, in addition to seeking personal growth.
Exercises: thoughts/feelings journal, mindfulness exercises, positive affirmations, cognitive reframing, internal locus of control, setting clear expectations
Benefits: increased emotional validation, self-compassion, sense of control, ability to take action; decreased panic attacks, chronic distress/resentment/dissatisfaction, negative emotions related to unmet expectations
3. Self-Esteem is the degree to which a person perceives themselves (traits, qualities, appearance, etc.) as positive or negative; an evaluation of the self in comparison to others, utilizing social norms and preferences, cultural values, and individual beliefs to separate ‘good’ from ‘bad’ characteristics.
In Practice: Healthy self-esteem is a key aspect of wellbeing because it influence all life domains (work, relationships, health, etc.). To increase self-esteem, one must learn to accept the “bad” parts of the self and learn to acknowledge the “good.” The only comparison that matters is between your current and past selves–focus on what’s important/meaningful to you! Speak out against negative words from others…and from your inner voice. Don’t punish yourself over mistakes/failures; instead, reframe negative outcomes as a learning opportunity.
Exercises: values assessment, personal strengths assessment, positive affirmations, “thought stopping” or challenging negative thouhts/beliefs, self-care, voluteering/giving back to the community, fostering a sense of purpose
Benefits: protection against mental health disorders; increased resiliency, ability to take risks, success in school/work/physical health
4. Gratitude is a sense of thankfulness and appreciation in response to the positive thinks–or gifts–in life.
In Practice: This mindset helps to shape a more optimistic, hopeful, and realistic perspective as opposed to an unfairly negative view of life. A person can practice gratitude by intentionally thinking about, journaling about, and/or praising the positive things that occur–be specific! When minor inconveniences begin to ruin your day, challenge yourself to think of everything that went right versus everything that went wrong.
Exercises: gratitude journal, gratitude meditation, nightly gratitude reflection, thank you cards/letters, list of positives/negatives, sharing expressions of gratitude with others
Benefits: increased positive mood, patience, optimism; decreased anxiety, negative mood, insomnia
5. Balance/Harmony refers to an equilibrium concerning the facets of one’s life and/or one’s psychology. For example, seeking a fair or complementary mixture of work, school, relationships, self-care, leisure, spirituality, and so on. Likewise, seeking a balance between opposing traits (polarities), such as the spectrum of freedom versus responsibility, the spectrum of happiness versus sadness.
In Practice: To practice balance, or harmony, a person must maintain healthy boundaries and a daily routine. Additionally, they must assess personal priorities and plan how to divide their time between activities/commitments to avoid resentment and burnout. Acknowledge one’s strengths and weaknesses on top of knowing when to ask for help or motivate change.
Exercises: lifestyle assessment (The Wheel of Wellness), boundaries assessment, time management (planner, schedule, etc.), seek new hobbies, social connections, physical activities, priority matrix, self-care when needed
Benefits: protection against burnout; increased productivity/efficiency, satisfaction with work/family, pursuit of personal interests; decreased stress
6. Accountability refers to openly and wholly accepting responsibility for one’s actions, emotions, thoughts, choices, and outcomes.
In Practice: To take accountability, one must be aware of, acknowledge, and accept the part they played in a specific situation or outcome. By accepting one’s part, a person regains control over their life–their internal locus of control–rather than blaming others for misfortune. Shame is unhelpful; instead, try understanding the complex contextual factors that influence every decision/choice.
Exercises: honoring commitments, owning successes and failures, setting a task/goal and fulfilling it, circle of control worksheet, internal locus of control, The Blame Game
Benefits: increased self-awareness, personal growth, critical thinking skills, sense of control/choice, satisfaction with interpersonal relationships, ability to build trust with others
7. Coping refers to the various mechanisms that individuals use to deal with stress, adversity, and/or challenging emotions. This includes intentional behaviors, thoughts, and habits.
In Practice: Coping will look different for everyone and every situation. Unhealthy or ineffective coping strategies include avoiding difficult emotions, substance abuse, self-harm, learned helplessness, blaming others, and overworking oneself. Healthy coping strategies include any mental wellness exercise, positive physical activity, and self-care routine.
Exercises: yoga, dancing, listening to music, meditation, mindfulness, gratitude, journaling, positive thiking and reframing thoughts, maintaining support relationships, setting boundaries, effective communication, sharing thoughts/feelings with others
Benefits: protection against mental health disorders/symptoms; increased resiliency, ability to tolerate stress and overcome obstacles, self-efficacy, positive self-perception
8. Resilience means effectively adapting to and recovering from difficult life circumstances while maintaining psychological wellbeing.
In Practice: To strengthen one’s resiliency, a person must learn and practice a variety of mental wellness strategies to stock their metaphorical “toolbox.” By having an assortment of positive coping strategies, one can confident face any fear/obstacle that arises. Understand and forgive yourself, in addition to embracing change. Can you control the situation? Take action. Are you not in control of the situation? Practice acceptance.
Exercises: changing/reframing the narrative, storytelling exercise, mindfulness activities, responding with acceptance and gratitude, finding purpose, dreams/goals collage
Benefits: renewed sense of purpose and self-confidence; increased psychological, emotional, and social wellbeing, problem-solving, self-efficacy, ability to recover from stressful life events; decreased feelings of stress, defeat, and failure
9. Goal Setting is the process of defining actionable steps to achieve a desired outcome.
In Practice: One method of setting effective goals is titled “SMART Goals”: (1) be specific, (2) set measurable goals, (3) set attainable goals, (4) set goals that are relevant to your life, (5) set a deadline to make the goal time-bound. A supplemental 6th step would be to accept feedback. If you don’t succeed during your first attempt, you can try again and/or ask for help!
Exercises: vision board, goal mapping, Wheel of Fortune activity, goal ladders, productivity apps (Pomodoro, Routinely, etc.), Perfect Day exercise, backward goal setting
Benefits: increased motivation, focus, accountability, decision-making, ability to prioritize, ability to construct process goals; decreased stagnation, feeling overwhelmed by large goals/changes
10. Effective Communication is the process of sharing information with others in a clear and understandable way, in addition to receiving a message, accurately decoding it, and confirming the information was received.
In Practice: There are two simple steps to communication: (1) the sender sends a clear message, (2) the receiver confirms that the accurate message was received. To do this effectively, the sender must consider both parties’ communication styles, the tone/timing of the message, and the appropriate channel in which to relay the specific message. Likewise, the sender must translate verbal/non-verbal signals from the receiver and acknowledge contextual factors that might enhance or impair the delivery. Next, the receiver must practice active listening, be willing to receive new messages, and regulate their emotional responses.
Exercises: Blind Drawing game, active listening, body language analysis, charades, Concentric Circles exercises, using “I” Statements, consistent practice and feedback
Benefits: increased emotional support and validation, self-esteem, assertiveness, satisfaction with interpersonal relationships, ability to get one’s needs met; decreased conflict, stress, and frustration.
11. Boundaries are personal limits that individuals set to protect their wellbeing, allowing them to feel safe, respected, and valued.
In Practice: There are several different types of boundaries: physical, emotional, verbal, temporal, professional, financial, spiritual, sexual, and so forth. To set healthy boundaries, there are five steps: (1) identify a personal limit, (2) reflect on the reason behind this limit, (3) assert the boundary, (4) enforce the boundary, (5) practice forgiveness/patience when new boundaries are being constructed.
Exercises: boundary visualization exercise, “I” Statements, practice saying “no,” journaling about personal limits/boundaries, art therapy
Benefits: increased self-esteem, self-awareness, self-identity, assertiveness, satisfaction in relationships; decreased resentment, burnout, and/or feelings of being a “doormat”
12. The Practice of Kindness refers to being routinely helpful towards oneself and others, driven by the genuine desire to have a positive impact.
In Practice: Authentic generosity, compassion, friendship, and altruism are aspects of genuine kindness. This does not just refer to “being kind to others,” but also “being kind to oneself.” To express kindness toward others, one might volunteer, express honest empathy, give without expecting something in return, participate in community enrichment efforts, validate another’s emotions, teach a skill, have patience/forgiveness when appropriate, and/or offer routine consideration to others. Practicing positive self-talk, self-forgiveness, and self-care are equally important!
Exercises: kindness rocks, donating blood/plasma, volunteering time to a meaningful cause, committing small acts of kindness and gratitude, leaving funny drawings/quotes in a family member’s lunchbox or a co-workers desk
Benefits: increased self-esteem, optimism, relationship satisfaction, feeling a sense of “belonging” or a part of something greater; decreased sense of isolation, blood pressure
13. Stress is a response to difficult or tension-building situations, often involving a negative emotional and/or physiological symptom.
In Action: When faced with a difficult, intensely emotional, or even life-threatening obstacle, humans often have an instinctual reaction. This may appear like a flood of negative thoughts or a complete mental blank. Excessive worry or uneasy/overwhelming emotions are typical stress responses. Likewise, tightening of the stomach, nausea, headaches, rapid heart rate, shakiness, and so forth are physiological symptoms of distress.
Causes: Stress has numerous causes, so it depends on the individual. Common stressors include experiencing a great change, unmanageable pressure, overwhelmingly negative emotions, chronic distress, and/or routine discrimination.
Outcomes: Negative outcomes of severe stress include unhelpful the development of unhelpful coping strategies or avoiding stressors altogether. Panic attacks, depression, substance abuse, gambling, risky behavior, and physical consequences are unhealthy symptoms resulting from stress.
14. Triggers are stimuli (object, sensory experience, emotion, memory, event, etc.) that elicit strong reactions associated with stress and/or trauma.
In Action: Triggers will typically prompt a stress/panic response. For some, it may feel like they are experiencing a specific past event all over again. For others, they may react to a trigger without conscious awareness of what’s happening.
Causes: Typically, triggers will be associated to a stimulus that was present during a past trauma or adverse experience. This traumatic event might be psychological, physical, or sexual in nature. Notably, trauma can be experienced by both children and adults, though negative outcomes are more prevalent when children are exposed to harm because they haven’t developed as much resilience.
Outcomes: When a trigger sparks a traumatic memory, the individual being triggered will likely perceive this moment as threatening, therefore react instinctually (fight, flight, freeze, or fawn). The individual may go through a psychological regression and display old habits or outgrown coping styles. For people with a substance use disorder, a trigger may lead to a relapse in use. The only way to limit negative outcomes is to identify one’s triggers, process the associated traumatic event, and plan strategies to help regulate emotional responses and effectively cope with the situation.
15. Addiction is a chronic mental health disorder, defined by compulsive drug-seeking behaviors and the cycle of drug use, recovery, and relapse.
In Action: Addiction will look different for everyone. Common signs of substance use/misuse are loss of control of one’s thoughts, feelings, and behaviors related to the pursuit of alcohol/drugs. Because substance use impacts the most primitive brain regions, drug-seeking behavior is perceived as a survival response similar to the need for food and water.
Causes: Addiction is influenced by many genetic and environmental factors, such as genetic susceptibility, adverse childhood experiences, cultural attitudes and personal beliefs toward substance use. Likewise, addiction can be exacerbated by co-morbid mental health conditions and/or physical health problems.
Outcomes: Common outcomes of addiction are loss of identity and the deterioration of friendships/familial relations. Substance use can interfere with all life domains (work, school, family, etc.) and result in distrust. Severe outcomes include suicide, overdose, imprisonment/legal trouble, infectious disease and/or other health problems, and so on.
16. Cognitive Distortions are biased, irrational, and/or negative patterns of thought which lead to an inaccurate perception of the self, others, and the world.
In Action: Some Cognitive Distortions include: (a) overgeneralization, (b) black-and-white thinking, (c) catastrophizing, (d) personalization, (e) polarized thinking, (f) discounting the positive, (g) jumping to conclusions, and many others.
Causes: Children slowly absorb and refine the thoughts/attitudes of those around them. Childhood experiences/interactions greatly influence–and sometimes skew–our thinking habits, which can result in the development of false beliefs, inaccurate predictions, and distorted perceptions of the world. These incorrect or misleading thinking patterns are known as Cognitive Distortions.
Outcomes: If left untreated, unhelpful or skewed thinking habits can lead to an increased risk of mental health concerns, emotion dysregulation, poor decision-making, insomnia, chronic rumination, and feelings of hopelessness. Distorted thinking can lead to low self-esteem, lack of motivation, and unhealthy relationship dynamics. To reduce these negative outcomes, people must identify their Cognitive Distortions, challenge these skewed thoughts/beliefs, and ultimately replace them with more positive, fact-based thinking patterns.
MIND the First Step 