WHAT IS A HEALTHY MIND?
BIOLOGY, LIFE EXPERIENCES & MENTAL HEALTH
Our mental health depends on biological (genetic inheritance) and environmental factors (socioeconomic level, family ties, support network and other social interactions). With the advancement of neuroscience, it is not an exaggeration to say that the environmental factor – experiences we have had since birth (and even during pregnancy) – can be as or more determining for the development of good mental health than genetics. The term “psychism”, or “psychic life”, is the name given to the mental, emotional, cognitive and unconscious processes that occur in our mind. Our mental health is good when all these psychic dimensions (Figure 1) flow without major difficulties in any field. Having good mental health means having a good relationship with ourselves and others, meeting the demands of everyday life and harnessing life's opportunities. Of course, we all have more developed aspects and others less: being alive is a continuous process of self-discovery and maturation.
AND HOW IS IT FORMED?
It all starts during pregnancy and is influenced not only by family genetic inheritance and the mother's physical health but also by her mental state and stress levels. Early childhood, the first three years of life, is decisive for developing a healthy mind, as it is when the foundation of the brain's "architecture" is being built. Everything that comes after - learning capacity, behaviour, physical & mental health - depends on this foundation. Science has already demonstrated that early interactions shape the human brain. For robust neural connections to be formed, the basis for developing all complex skills throughout life, the following conditions are crucial: safety, consistency and responsive interactions.
A CRITICAL & DETERMINING LIFE STAGE
WHAT ABOUT IN THE ABSENCE OF THESE CONDITIONS?
Child development scholars argue that without safety, consistency, and responsive relationships in early childhood, brain development is compromised. According to research carried out by the Center on the Developing Child, at Harvard University, the consequences of this loss go beyond individual difficulties in learning, behaviour and physical and mental health - they are also at the root of complex social problems, such as violence, low education levels, low income and crime. Therefore, it is essential that parents, caregivers, educators and all those who deal directly with children understand how critical and determining this stage of life is for healthy development, in every sense, with implications not only for the child but for the entire community.
WHAT IS DEVELOPMENTAL TRAUMA?
Young children have a nervous system that is highly "porous" to interactions with the adults around them, and they depend on them to form new circuits and strengthen the neural networks that will be the foundation of their brain architecture. However, high-stress levels at this stage of life can harm, or even reverse, this process. Instead of proliferating, as we would expect, there is a decrease in connections and damage to neurons in the prefrontal cortex and hippocampus, forming a less than "robust" basis for emotional, social, cognitive and language development. If a child receives unsafe care, suffers chronic neglect, extreme poverty, abuse, the mother is severely depressed or there is violence in the family, stress levels are so high that they become toxic. As a result, your nervous system undergoes physiological changes that will be reflected in all aspects of your life. Developmental trauma can be understood as a type of "scar" on the nervous system caused by toxic stress in early childhood, which impacts the child's behaviour, learning, health and future opportunities.
WHAT ARE THE SIGNS THAT OUR MENTAL HEALTH IS NOT GOOD?
We are all subject to momentarily losing emotional control and having reactions that may seem exaggerated, such as crying a lot over something apparently small, reacting aggressively without being attacked or becoming paralyzed in conflict situations. Or, we may ruminate on the past, struggle to make decisions, have a distorted self-image or become deeply frustrated with our relationships. They are all-natural human experiences - for as long as it is a single event. But when these states become the default, it is a sign that something is not going well. Deterioration in our mental health often manifests itself through chronic health and well-being problems. Some common examples are insomnia (difficulty falling or staying asleep), excess or lack of appetite, bruxism, chronic pain with no apparent organic cause, digestive problems, exhaustion, excessive alcohol consumption, compulsions (shopping, food, games, physical exercise, internet, sex), intense nightmares, among others. Patterns of thinking, feeling and behaviour are also affected by mental disorders, making everyday activities and
relationships very difficult or even impossible. Irritability, aggressiveness, bad mood, lack of attention, patience, and difficulty focusing, when they become constant, signal a dysregulated nervous system. And when our mental health is not good, all areas of our lives can be harmed, even when everything seems to be going well.
ADVERSE CHILDHOOD EXPERIENCES
THE EFFECTS OF ABUSE AND NEGLECT: RELATIONAL TRAUMAS
In addition to the developmental trauma that occurs especially in early childhood, the relationships we have throughout life also directly affect our mental health - these are called relational traumas. Adverse Childhood Experiences (ACEs), such as abuse and neglect by parents, family or community members (neighbours, teachers, coaches and religious leaders) have lasting impacts into adulthood. According to the latest report from the World Health Organization (WHO, 2023), child abuse is one of the biggest public health problems of our time, being related to the development of potentially fatal chronic diseases such as cardiovascular diseases, and cancer, among others. others. The most alarming data from the report is the finding that a large proportion of children around the world suffer from abuse and neglect, contradicting the belief that the family is a place of safety, love and acceptance - as it should be.
The long-term damage caused by traumatic stress associated with child abuse is immense, with social, individual, neurological, hormonal and immunological impacts. These childhood difficulties are linked to developmental delays, poor mental health, destructive behaviours, increased risk of becoming involved in crime, unemployment, poverty and homelessness. Because traumatic stress is stored in the body, it takes a heavy toll on people's health, seriously weakening them or even shortening their lives.
WHAT ARE ACEs?
Adverse Childhood Experiences are sources of stress that children may suffer whilst growing up, including multiple forms of physical, sexual and emotional abuse and neglect, exposure to violence and other serious household stressors. The prevalence of ACEs is affected by socio-demographics such as gender, ethnicity, race and socio-economic status or deprivation. Children who suffer from one type of ACE are at increased risk of suffering other types, highlighting the urge to tackle ACEs collectively rather than only focusing on individual adversities.
THE DAMAGES OF TRAUMATIC STRESS IN CHILDHOOD ARE IMMENSE AND HAVE NEUROLOGICAL, HORMONAL AND IMMUNE IMPACTS.
WE ALL LOSE BY NOT TALKING ABOUT IT
ALTHOUGH ABUSE AND NEGLECT ALSO OCCUR IN PRIVILEGED CLASSES, MARGINALIZED GROUPS ARE THOSE WHO SUFFER MOST FROM THEIR CONSEQUENCES.
THE LOSSES TO MISINFORMATION ARE INDIVIDUAL AND COLLECTIVE
The stigma that accompanies the diagnosis of mental disorders worsens misinformation. The mistaken spread idea that depression, anxiety and other illnesses are just in your head still prevents many people from asking for help. People are left alone with this pain, without understanding what it means and without resources to overcome it. Likewise, those who live with them cannot offer support and understanding, which creates resentment on both sides. The consequences of this misinformation are great harm to everyone: those who suffer seek relief in ways that only keep them stagnant and even make the situation worse (alcohol, drugs, food, shopping, pornography, etc.), and those closest to them miss the opportunity to have a truly intimate and supportive relationship.
Although abuse and neglect also occur in privileged classes, marginalized groups (lower socioeconomic levels and LGBTQIA+) are those who suffer most from its consequences. It is known that millions of children and adolescents are currently victims of mistreatment, and unfortunately, the situation continues. The lack of reporting by parents and guardians, the social stigma and the difficulty for health and education professionals to identify the problem is a sentence of abandonment for the victims. The worst thing is knowing that it is possible to prevent them: all you need is awareness. More than ever, the world needs a deep and broad Psychoeducation.
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WHAT IS PSYCHOEDUCATION?
Psychoeducation is educating about mental health: what it is, what are the signs that it is not good, how to treat it, how to help those who are having difficulties, what are the factors that impact our mental health and how to prevent them. Its objective is to provide tools to recognize the need for care in oneself and others, promote respect for different mental conditions and self-acceptance. Psychoeducation explores the origins of suffering and addresses the determining role of relationships in our global health, from birth to old age. In doing so, we can prevent the traumatization of those who depend on us and help us deal with the long-term damage of traumatic experiences.
"Psychoeducating yourself" means recognizing in yourself and others the signs that something is not going well, and then asking for help or being able to help. Without shame, fear or judgement. It means making sense of what we feel, exploring possible causes and learning about treatment options.
IF I HAD KNOWN THIS BEFORE,
I WOULD HAVE LIVED MUCH BETTER.
I WOULD HAVE DONE THINGS DIFFERENTLY. I WOULD HAVE BEEN HAPPIER.
How many times have you heard these statements? Or did you regret not knowing something that would have made all the difference sooner? That is Psychoeducation: teaching how to live better with yourself and with others. More than ever, understanding the factors that impact our well-being is crucial to protect ourselves and to be able to make conscious choices that preserve our physical and psychological integrity -- and the integrity of those around us.
THE IMPORTANCE OF PSYCHOEDUCATION
The lack of clarity about what ultimately torments us is reflected in the creation of "self-soothing" habits, which can even generate momentary relief -- such as the consumption of alcohol and substances, food, sex, games, shopping, etc. --, but which are often destructive and only perpetuate the anguish that motivates them. That's why it's so important to understand how the signs of an ill mind manifest themselves in our lives. To do this, we need to adopt an accepting and compassionate attitude, towards ourselves and others, and preserve the hope that things can always get better -- even if sometimes that seems impossible.