Life Experiences That Are Heard: Real Voices, Real Change

Mental health is an integral part of our overall health and well-being. It influences how we think, feel, cope with everyday challenges, build relationships with others, and participate in the life of our communities. Yet, we often talk about mental health only when difficulties arise. World Mental Health Day, observed every year on 10 October, is an opportunity to remind ourselves that mental health is not a luxury, a sign of weakness, or a topic that should be discussed only in times of crisis. It is an essential part of health, quality of life, and human dignity.

What Is Mental Health and Why Does It Matter?

The World Health Organization (WHO) defines mental health as a state of well-being that enables people to cope with the stresses of life, realise their abilities, learn and work effectively, and contribute to their communities.

Mental health matters at every stage of life, from childhood and adolescence to adulthood and older age. Early childhood experiences, a sense of security, the quality of relationships with people close to us, and the opportunity to express our needs can all play a significant role in our well-being later in life.

Mental health is influenced by a range of personal experiences, family and social relationships, and living and economic conditions. Although everyone can be exposed to risk factors, circumstances such as poverty, unemployment, discrimination, violence, disability, prolonged stress, and others can increase the risk of mental health difficulties. This is why mental health must be recognised as an integral part of overall health and quality of life.

Mental Health Around the World: What Do the Figures Tell Us?

Mental health is a major public health challenge worldwide. Data from the World Health Organization highlight the scale of the need, as well as the importance of accessible prevention, support, and quality services.

Nearly 1.2 billion people worldwide were living with a mental disorder in 2023 — approximately one in seven people. Anxiety and depressive disorders are among the most common. Globally, more than 720,000 people die by suicide every year.

Behind these figures are people with their own experiences, needs, and challenges. The data remind us that mental health is not an issue affecting only individuals experiencing difficulties, but society as a whole.

What Can We Do to Support Our Mental Health?

Caring for our mental health does not always require major changes. Small, everyday actions can help us better understand our needs, maintain a sense of balance, and cope more effectively with life’s challenges.

Pay Attention to Your Feelings

Let us try to recognise how we feel and what we need. We do not have to suppress uncomfortable emotions or feel good all the time. It is important to give ourselves space to understand our experiences, set boundaries, and recognise our own needs. Let us talk about mental health without shame or prejudice.

Nurture Supportive Relationships

Support from family, friends, and other people we trust can help us feel less alone and gain a clearer perspective on the situations we are going through. Our connections with others are an important part of our well-being.

If difficulties persist, become intense, or interfere with everyday life, talking to a psychologist, psychotherapist, psychiatrist, or another appropriate professional can be an important step. We do not have to wait until a situation becomes unbearable before seeking help.

Make Time for Rest and Activities We Enjoy

Getting enough sleep, staying physically active, spending time outdoors, and engaging in creative and physical activities can contribute to our everyday well-being. The key is to find what works for our individual needs and circumstances.

Eat a Balanced Diet and Maintain Regular Meals

A balanced diet and regular meals help us maintain energy throughout the day and support our physical and mental well-being. It is important to listen to our bodies and develop eating habits that suit our needs.

Find Ways to Relax and Reduce Stress

Breathing exercises, meditation, and mindfulness techniques can help us calm down and manage stress more effectively. Let us try to focus on the present moment without judging our thoughts and feelings, and find what helps us feel calmer.

It is important to understand that these factors do not affect everyone in the same way. Their impact depends on many circumstances, and mental health cannot be reduced to individual strength, character, or a person’s ability to cope with life’s challenges alone.

What Should We Avoid?

Do not focus your energy on what you cannot change. Instead of spending time and energy on things beyond our control, let us focus on what we can do to improve how we feel.

Do not convince yourself that you are alone. Many people occasionally feel stressed, low, or overwhelmed. Talking to someone close to us and seeking support can help us get through difficult times more easily.

Do not compare yourself to others. On social media, we usually see only what other people choose to share, not the full picture of their lives. Everyone has different circumstances, challenges, and their own pace, so it is important to focus on our individual needs and progress.

Do not use alcohol, cigarettes, gambling, or other risky substances and behaviours as a way of coping with stress. Although they may seem to offer temporary relief, these habits can further undermine mental health and make it more difficult to deal with problems.

How Can We Support the Mental Health of Others?

Caring for mental health does not end with ourselves. The way we listen to others, respond to their difficulties, and build relationships can help foster a sense of safety and belonging.

We can start with a few simple steps:

• Listen without judgement and without feeling the need to offer an immediate solution.
• Show understanding and ask the person what kind of support they need.
• Avoid dismissing other people’s feelings or making comments such as “just relax” or “others have it worse.”
• Challenge and avoid prejudice against people experiencing mental health difficulties.
• Support the creation of safe spaces within families, schools, workplaces, and communities.
• Encourage people to seek professional help when needed.

Sometimes, simply being willing to listen to someone without judgement is an important first step towards seeking help.

Caring for mental health requires collective action through prevention, stronger support systems, and accessible professional services, with particular attention to children, young people, and people living in disadvantaged circumstances.

It is important to build environments where difficulties can be discussed openly, help can be sought without shame, and every person feels accepted and respected, because there is no health without mental health.

Azra Halilović