Content

• To step
• Part 1 of 3: Understanding mental disorders
• Part 2 of 3: Seeking medical attention
• Part 3 of 3: Dealing with a mental illness
• Tips
• Warnings

While many people think that mental illness is rare, it is not. About 42% of the Dutch will have to deal with psychological complaints at some point in their life. Worldwide, 1 in 4 people suffer from a mental illness at some point. Many of these diseases are treatable with medication, therapy or a combination, but they can also quickly get out of control if left untreated. If you suspect that you have a mental illness, seek help from a mental health professional as soon as possible.

To step

Part 1 of 3: Understanding mental disorders

1. Know that mental illness is not your fault. Society often stigmatizes mental illness and those who suffer from it, and you may come to believe that you have problems because you are worthless or have not tried hard enough. This is absolutely untrue. If you have a mental illness, it is a health problem, not a personal failure or something else. A good therapist or doctor should never make you feel like you owe the illness to yourself, and other people in your life (or yourself) should never do that either.
2. Know possible biological risk factors. There is no single cause for mental illness, but there are several biological factors that are known to alter brain chemistry and unbalance hormones.
   • Genetic composition. Some mental illnesses, such as schizophrenia, bipolar disorder, and depression, are strongly associated with the genes. If someone else in your family has a mental illness, you too may be more prone to developing it simply because of your genetic makeup.
   • Physiological damage. Injuries such as serious head injury or exposure to a virus, bacteria, or toxin during fetal development can lead to mental illness. Abuse or drug and alcohol abuse can also cause or aggravate mental illness.
   • Chronic Medical Conditions. Chronic illnesses such as cancer or other long-term serious illnesses increase the risk of mental illness, such as anxiety disorders and depression.
3. Understand possible environmental risk factors. Some mental illnesses, such as anxiety disorders and depression, are strongly associated with the personal environment and the feeling of well-being. Dislocation and instability can cause or make mental illness worse.
   • Difficult life experiences. Violent emotional or traumatic situations in life can cause mental illness. This can arise at one point in time, such as the loss of a loved one, or develop over an extended period of time, such as a history of sexual, physical, or emotional abuse. Working in a war zone or working for emergency services can also cause mental illness.
   • Stress. Stress can worsen existing mental illnesses and it can also cause conditions such as anxiety disorders or depression. Family fights, financial problems, and work-related concerns can be sources of stress.
   • Loneliness. If someone does not have a strong network to fall back on, has few friends or has no healthy relationships, a mental illness can develop or worsen.
4. Recognize the warning signs and symptoms of a mental illness. Some mental illnesses are evident from birth, but others can develop over time or come on very suddenly. The following symptoms can be warning signs of a mental illness:
   • Feelings of sadness or irritability
   • Feelings of confusion or disorientation
   • Feelings of apathy or loss of interest
   • Worrying excessively or being angry / hostile / violent
   • Feelings of fear / paranoia
   • Difficulty dealing with emotions
   • Difficulty to concentrate
   • Difficulty dealing with responsibility
   • Being secluded or socially withdrawn
   • Sleep problems
   • Delusions and / or hallucinations
   • Ideas that are strange or grand, or that are unrelated to reality
   • Alcohol or drug abuse
   • Significant change in diet or sex drive
   • Suicidal thoughts or plans
5. Recognize the physical warning signs and symptoms. Sometimes physical symptoms can serve as a warning of mental illness. If you experience persistent symptoms, see your doctor. Warning signs include:
   • Fatigue
   • Pain in the back and / or chest
   • Increased heartrate
   • Dry mouth
   • Problems with digestion
   • Headache
   • To sweat
   • Drastic weight change
   • Dizziness
   • Drastic change in sleep patterns
6. Determine how drastic your symptoms are. Many of these symptoms also occur in response to everyday events, and so are not necessarily an indication that you are mentally ill. However, be careful if they don't go away, and more importantly, if they get in the way of day-to-day functioning. Never be afraid to see a doctor.

Part 2 of 3: Seeking medical attention

1. Know the types of help that exist. There are many different health professionals, and while their roles often overlap, each area has its own specialties.
   • Psychiatrists are doctors who have completed a drug study and then specialized in psychiatric problems. They are the most extensively trained mental health workers and the only ones allowed to prescribe drugs. They can diagnose mental illness, including serious conditions such as schizophrenia and bipolar disorder.
   • Clinical psychologists have a master's degree in psychology and have usually done internships or worked in psychiatric hospitals. They can diagnose mental illness, conduct psychological examinations and provide psychotherapy. Unless they have a special license to do so, they are not allowed to prescribe drugs.
   • Psychiatric nurses have completed at least an MBO education and specialized training in mental health. Mental health care nurses support patients by teaching them to cope with their psychological disabilities and to function optimally despite their disorder; either by being able to take care of themselves again without guidance, or with the help of permanent support.
   • Social workers have at least a college education in social work. Sometimes they have also completed internships in psychiatric hospitals and received training in spiritual counseling. They are usually very helpful in organizing social assistance and resources.
   • Psychological counselors have been trained to counsel people with psychological complaints, and they have often done internships in psychiatric hospitals. They mainly focus on psychological disorders such as addiction, but they can also offer guidance for all kinds of other complaints.
   • A GP usually does not have extensive training in mental health, but can prescribe medication and help you with your overall health.
2. Go to the doctor. Some mental illnesses, such as anxiety and depression, can be treated effectively with medications your doctor can prescribe. Talk to your doctor about your symptoms and what you are concerned about.
   • Your doctor can also refer you to a psychological counselor.
   • An official diagnosis must be made if you want to be entitled to psychological care.
3. Contact your health care provider. Call your health insurer and ask what psychological care is included in your package.
   • Make sure all the specific requirements of your health insurance policy are clear. You probably need a referral from your doctor to see a psychiatrist, or you may only be reimbursed for a certain number of treatments.
4. Make an appointment. Depending on where you live, you may have to wait a few days to weeks before your turn to a mental health professional, so make the appointment as soon as possible. Ask if you can also be on the cancellation list, if they have one, then you may be able to go faster.
   • If you have suicidal thoughts or plans, seek help immediately. You can always call Online Suicide Prevention, 24 hours a day, 7 days a week, on 0900-0113. You can also just call 112.
5. Ask questions. Don't be afraid to ask your mental health care provider questions. If you don't understand something or want clarification, just ask. You can also ask about possible treatment plans, such as the types and length of therapies available, and what types of medications you may need.
   • Ask your counselor what you need to do to advance the process. While you cannot cure the mental illness on your own, there are things you can do to speed up the healing process; discuss this with your care provider.
6. Assess the contact with the counselor. The relationship with your counselor must be safe, inviting and pleasant. You may feel vulnerable the first time. Your therapist may ask you uncomfortable questions and how you feel about certain uncomfortable problems, but he / she should put you at ease, appreciate, and make you feel welcome.
   • If you still don't feel comfortable after a few sessions, you can move on. Remember that you have to work with someone for an extended period of time, so you should feel like the therapist is on your side.

Part 3 of 3: Dealing with a mental illness

1. Don't judge yourself. It is common for people who have mental illness, especially when it comes to depression or anxiety, to feel like they just have to act "normally". But just as you cannot cure diabetes or heart disease with that, you cannot with a mental illness either.
2. Provide a network that you can rely on. Having a network of people around you who accept and support you is important for everyone, but especially if you are suffering from a mental illness. Friends and family are a good start. There are also all kinds of support groups. Just take a look in your area or online.
   • The Mental Health Fund is a good place to start. You will find all kinds of information about disorders and you can read where to find help.
3. Consider meditation or mindfulness exercises. While meditation should not replace professional help and / or medication, it can help you manage your symptoms better, especially for conditions related to addiction or anxiety. Mindfulness and meditation exercises emphasize the importance of acceptance and being present in the present, which can help reduce stress.
   • You can first get instructions from a meditation teacher and then continue on your own.
   • There are all kinds of websites that give tips on how to start meditating.
4. Keep a diary. Keeping a journal of your thoughts and experiences can be helpful in several ways. When you write down negative thoughts or fears, you focus less on them. If you keep track of what a particular symptom provokes in you, your mental health professional can help you better. You can explore your emotions in a safe way.
5. Make sure you eat healthy and get enough exercise. While diet and exercise cannot prevent mental illness, it can help manage symptoms. A regular schedule and adequate sleep are especially important for serious conditions such as schizophrenia or bipolar disorder.
   • Also pay close attention to what you eat and how much you exercise if you have an eating disorder such as anorexia, bulimia or binge eating. Consult a doctor to make sure you are eating a healthy diet.
6. Drink less alcohol. Alcohol is a suppressant and can have a significant impact on your well-being. If you suffer from a mental illness such as depression or addiction, you should avoid alcohol. If you do drink, drink in moderation: 2 glasses of wine, 2 beers, or 2 glasses of spirits per day for women, and 3 for men.
   • Never drink alcohol while on medication. Talk to your doctor about how to take your medication.

Tips

• If possible, bring a close friend or family member with you to the first appointment with your therapist. That can help against the nerves and give you support.
• Base your treatment and lifestyle on scientific medical evidence, with the help of trained care providers. Many home remedies for mental illness have little or no effect, and some things are even harmful.
• Society often stigmatizes the mentally ill. If you'd rather not share with others that you have a mental illness, then don't. Find people who support, accept, and care about you.
• If you have a friend or loved one who is mentally ill, don't judge him / her or tell him / her to just "try harder". Give love, acceptance and support.

Warnings

• If you have suicidal thoughts or plans, seek help immediately.
• Many mental illnesses get worse if left untreated.Seek help as soon as possible.
• Never treat a mental illness without professional help. This can worsen the situation and cause harm to yourself or others.