What Is Mental Health? What Is Mental Illness?

Take a moment right now to STOP and REFLECT. Be honest with yourself—how are you really feeling? On a scale from 0 to 10:

0 = Shithouse; 10 = Shit Hot.

Mental health isn’t just about avoiding illness; it’s about recognising where you’re at and knowing what steps to take to feel your best – or at least to feel less miserable. Life’s a rollercoaster of ups and downs, and it’s in understanding these fluctuations that we build resilience.

Don’t Overpathologise Normal Struggles

Not every moment when you’re feeling off is a sign of something sinister. Feeling tired, stressed, or a little down doesn’t mean there’s something “wrong” with you. Life is full of natural ebbs and flows, and it’s okay to not always be at your peak. Sometimes, what you’re feeling is just a reaction to a tough week, a big change, or simply needing a bit of respite. Mental health isn’t about perfection – it’s about progress.

Avoid Fixating on Every Fluctuation

Checking in with yourself is important, but don’t get stuck analysing every little shift. Mental health isn’t about being hypersensitive to every fluctuation. It’s about building a general awareness of how you’re travelling over time. Ups and downs are part of life, and they don’t always require urgent action. Instead, focus on balance, adaptability, and the bigger picture of your overall well-being.

Finding Your Zone

Think about the last week – your overall sense of how you’ve been travelling. Below is a loose guide to help you identify your zone. Remember, these scores aren’t rigid rules; they’re just a framework to reflect on your mental health.

8–10/10: Well

If life feels hunky-dory, you’re probably feeling positive, resilient, and powering through with ease.

What to do when you’re well: Even when you’re thriving, keep prioritising self-care and social support. Being aware of your blueprint for feeling well and staying connected helps you maintain your well-being and stay grounded.

5–7/10: Shaky

Maybe life’s throwing a few curveballs, but you’re holding on. You’re managing, but it’s a bit of a juggle.

What to do when you’re shaky: Be kind to yourself. Ramp up self-care and lean on your support network. Slowing down when needed can help steady yourself and bounce back.

2–4/10: Spiralling

‘Yeah, nah’ – things aren’t great. You’re feeling overwhelmed, like you’re drowning, and finding it hard to keep up.

What to do when you’re spiralling: Self-care and social support are crucial here. Talk to someone you trust – plant the seed about professional support, even if you’re just considering it. Getting on top of things now can prevent bigger issues later. Take action before this starts to impact more areas of your life.

0–1/10: Unwell

This is when you’re likely experiencing mental ill-health or mental illness. It’s not just feeling down – it’s persistent, high levels of personal distress that last for two, three, four, or more weeks (though this isn’t a hard-and-fast rule). You’ll likely also notice a serious decline in your ability to function in daily life – struggling with work, relationships, or even basic tasks. Challenges can feel almost impossible to overcome, even with your best efforts.

This is usually the aspect of mental health that most people instinctively associate with the term. But, as you’ve hopefully learnt, it’s the pointy end of a spectrum spanning many different zones. The unwell zone covers a wide range of conditions like depression, anxiety, bipolar disorder, and post-traumatic stress. While mental health is far broader than just these issues, they often dominate the conversation because of their significant impact on individuals and communities.

What to do when you’re unwell: Self-care and social support are still important, but professional help is critical here. Speak to a GP, psychologist, or other mental health professional. It Ain’t Weak to Speak, and reaching out can be the first step to turning things around.

Final Thoughts

Mental health is a journey, not a destination. At every stage, you have the chance to stop, reflect, and act. The key is to act – because if you change nothing, nothing will change. If you’re feeling down and out and take no action, things are likely to worsen.

Regularly check in with yourself – without overanalysing or overpathologising normal struggles. Think about how you’ve been travelling overall and take small, intentional steps to stay or get back on track.momentum through action. Start now, unhook yourself, and move toward the life you want.