Mental health affects how we think, feel and act. It also affects our everyday life, such as work and relationships. Looking after our social and emotional wellbeing is as important as keeping our body healthy. When we’re feeling emotionally healthy, we can be
fully present with our family, friends, and community.

Research shows that good mental health is linked to:
• improved learning
• creativity
• higher levels of productivity
• better social relationships
• good physical health
• increased life expectancy

Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. It is an integral component of health and well-being that underpins our individual and collective abilities to make decisions, build relationships and shape the world we live in.

The mental health continuum

It can be hard to talk about mental health. Maybe your family and friends feel uncomfortable talking about it. Maybe you don’t know where to start or how it relates to you. Beyond Blue have developed the mental health continuum to help you talk about social and emotional wellbeing. It will give you the words to describe how you’re feeling, and to ask how others are feeling. It can also help you decide what steps to take to look after your mental
health right now.

Why a mental health continuum?

Our mental health is not a static state. It can change gradually over time. We might start to feel unsettled but move back to feeling healthy in a few days. Or we might move from feeling unsettled to really struggling. This is when we may need to seek professional support. Many of us will experience a mental health crisis in our lives, but we don’t stay in crisis. We’ll move beyond the crisis into a period of healing and then another healthy period when we’ve recovered.

Let’s take a look at each section of the mental health continuum:

1. Healthy

I feel capable and confident in my ability to handle daily pressures. I am thinking clearly and am hopeful about the future. I will maintain my healthy routines and stay connected with loved ones.

Feeling - I can handle things and my feelings.

Thoughts - I have a hopeful

Connections - I have positive and engaging relationships.

Routines - My routines are healthy (includes sleep and diet).

Functioning - I am engaged with daily activities and making positive contributions.

When you are healthy you should keep connected, continue your healthy routines and be active and mindful.

2. Unsettled

I haven’t been myself lately. I feel irritable and am having trouble concentrating. I’m not quite sure why I’m feeling the way I am.

Feeling - I am worried or restless. I may be irritable or frustrated. I have mood fluctuations.

Thoughts - I am filled with self-doubt and have difficulty concentrating.

Connections - I have difficulty connecting or engaging with others.

Routines - I am experiencing changes to sleep or diet.

Functioning - I feel unmotivated and have difficulty performing daily activities or tasks.

When you are feeling unsettled you should speak with friends, family or your GP. Practice self-care.

3. Struggling

My mood swings have been more frequent. I feel distressed and a growing sense of hopelessness. I’ve been withdrawing from the things I normally like to do and the people I am close with. I think I might need professional support.

Feeling - I have ongoing high or low moods. I feel I am in emotional distress.

Thoughts - I have feelings of helplessness.

Connections - I am withdrawing from relationships.

Routines - I have a loss of my usual routines. I am engaging in destructive behaviour.

Functioning - I am struggling to complete daily tasks. I am losing enjoyment in activities.

When you are struggling you should speak with friends, family, or GP. Practise self-care. Obtain mental health support or talk to a counsellor.

4. In crisis

I feel worthless and unable to control my negative thoughts. Daily tasks feel impossible. I need professional support immediately.

Feeling - I am feeling worthless. Thoughts - I am unable to control negative thoughts.

Connections - I have been isolating myself.

Routines - I am lacking personal care.

Functioning - I have been unable to complete daily tasks.

When you are in crisis seek support from a GP or another health care professional. Ask someone for immediate support with this if needed.

5. Healing

My moods have been more stable and I’m thinking more clearly. I’m starting to feel like myself again. I’m becoming aware of the therapies that are working for me and I will continue to use them.

Feeling - I am returning to more familiar and more stable moods I have improved self-belief.

Thoughts - I am more confident. My thought are clearer. I find it easier to make decisions.

Connections - I am reconnecting with others and reflecting on these positive relationships.

Routines - I am returning to familiar routines. I am taking greater self-care.

Functioning - My motivation is returning. I have re-engaged with daily activities or tasks.

When you are healing, continue to focus on maintaining improvement. Be kind to yourself and keep going if you have small setbacks.

6. Healthy

I feel stronger and more resilient. I have a better understanding of myself and am better equipped to handle stress moving forward. I know what coping strategies work for me, and I will use them alongside practising self-care.

Feeling - I am stronger and more resilient. I feel better equipped to handle things.

Thoughts - I have regained a strong sense of self. I can manage negative thoughts.

Connections - I am better at setting boundaries I feel able to support others.

Routines - I have strengthened routines. I have a greater investment in self-care.

Functioning - I have a strong engagement in activities. I have a sense of pride and capability.

When you are healthy you can review/build support network. Practise self-care and create a plan for future challenges.