When we think about health, we often zero in on the physical stuff—weight, diet, exercise, maybe a nagging illness. But true health isn’t just about your body. It’s built on three pillars: Science (physical health), Psychology (mental health), and Spirituality (spiritual health). Skimp on any one, and the whole structure wobbles. Today, I’m diving into the mental health pillar—because it’s time we talk about it, no shame, no whispers.

The Mental Health Crisis

Mental health struggles have skyrocketed, especially since COVID hit. Fear, isolation, loss, and uncertainty have left deep marks—on adults, kids, teens, everyone. According to Mental Health America, over 5.4 million people took a mental health screen in 2021, a 500% jump from 2019. Anxiety and depression rates are higher than pre-COVID, with 79% of nearly a million anxiety screeners in 2021 showing moderate to severe symptoms. Youth and multiracial folks are hit hardest, with 45% of screeners being ages 11–17, and many showing signs of emotional, attentional, or behavioral struggles. PTSD, severe anxiety, even psychotic-like experiences spiked from 2019 to 2021.

But it’s not just the pandemic. Everyday life throws curveballs—stress from finances, relationships, illness, or loss—that can tip the scales. The Anxiety and Depression Association of America notes that 17% of people face depression in their lifetime, while anxiety disorders, affecting 40 million U.S. adults, are the most common mental health issue. That’s a lot of us carrying heavy loads.

What Is Mental Health?

Mental health is your emotional, psychological, and social well-being. It shapes how you think, feel, act, handle stress, connect with others, and make choices—from childhood to your golden years. When mental health falters, it can cloud your mood, thoughts, and behavior. What causes it? While genes and chemical imbalances were long considered major drivers, newer studies suggest they may not be as big a contributor as once thought, pointing instead to a mix of other factors:

• Life experiences: Trauma, abuse, loss.
• Family history: Mental health issues in your lineage.
• Stressors: Physical illness, financial woes, relationship drama, life changes.

Stress hits everyone differently. Some shrug it off; others buckle. If you’re wondering whether you or someone you love is struggling, here are the red flags to watch for.

Warning Signs of Mental Health Struggles

These feelings or behaviors can signal a problem:

• Eating or sleeping too much or too little
• Pulling away from people or favorite activities
• Feeling drained, with no energy
• Numbness or like nothing matters
• Unexplained aches and pains
• Feeling helpless or hopeless
• Increased smoking, drinking, or drug use
• Feeling confused, forgetful, angry, scared, or on edge
• Yelling or clashing with family and friends
• Severe mood swings that strain relationships
• Persistent thoughts or memories you can’t shake
• Hearing voices or believing things that aren’t true
• Thoughts of harming yourself or others
• Struggling with daily tasks, like caring for kids or getting to work

If these sound familiar, don’t ignore them—help is out there.

Recovery Is Possible

Here’s the good news: Most people with mental health challenges can get better—many recover fully. Recovery isn’t a quick fix; it’s a journey, but the sooner you start, the brighter the path. According to SAMHSA, recovery means:

• Improving health and wellness
• Living a self-directed life
• Realizing your full potential
• Coping with life’s stresses
• Working productively
• Contributing to your community

SAMHSA outlines four dimensions of recovery:

• Health: Managing symptoms and making choices that support physical and emotional well-being.
• Home: Having a stable, safe place to live.
• Purpose: Engaging in meaningful activities—work, school, volunteering, family care, or creative pursuits.
• Community: Building supportive relationships and social networks.

Crafting a Recovery Plan

If you’re struggling, a recovery plan can light the way. It helps you:

• Set goals for wellness
• Outline steps to reach those goals
• Include daily activities and long-term aims
• Track changes in your mental health
• Identify triggers or stressors and learn to manage them

Reach out to a professional to create a plan tailored to you—therapists, counselors, or coaches can guide the process.

Ways to Maintain Positive Mental Health

Mental health experts suggest these steps to keep your mind strong:

• Get professional help: Don’t wait—reach out if you need support.
• Connect with others: Build relationships that lift you up.
• Stay positive: Focus on what you can control, find moments of joy.
• Get physically active: Movement boosts mood and resilience.
• Help others: Giving back sparks purpose and connection.
• Get enough sleep: Rest is non-negotiable for mental clarity.
• Develop coping skills: Learn tools to navigate stress.

I’d add proper nutrition to the list. Research shows the typical Western diet—packed with processed foods, refined grains, and sugary drinks, low on fresh produce—can spike depression risk and offer little for mental health. A nourished body and mind are better equipped to face life’s challenges. I know this firsthand: eating nutrient-rich foods helped me recover from depression, anxiety, and OCD, giving my brain and body the fuel to fight back.

Getting Help: No Shame, Just Strength

Mental health struggles are common—40 million adults deal with anxiety alone—but you don’t have to stay stuck. Recovery is real, and the first step is reaching out. The stigma around mental health is fading, and it’s time we ditch it for good. You’re not broken, even if it feels that way. If you’re hurting, start the conversation—with a friend, a loved one, or a professional. You deserve to feel whole again.

I’m here to help. Reach out to learn about my coaching programs and subscribe to my newsletter and tune in to my podcast, Sharise Uncut for more No-BS, no fluff talk about mental health and more.

Need Support Now?

If you or someone you know is in crisis, help is available. Don’t hesitate—call or text 988 or chat at https://988lifeline.org.

To your mental health—and a brighter tomorrow!