World Mental Health Day: How to Improve Your Psychological Well-Being?

According to the 2022 survey conducted by the Hygiene Institute, about half of Lithuania's residents demonstrate positive attitudes towards individuals with mental health difficulties and their integration into the job market and education system. However, there are still noticeable stigmatizing attitudes towards mental health service providers and the methods of assistance offered by the healthcare system. October 10 marks World Mental Health Day, dedicated to mental health promotion, increasing awareness, and reducing social stigma. Psychologist Danutė Gailienė, a professor at Vilnius University's (VU) Faculty of Philosophy, and psychologist Antanas Kairys, an associate professor at VU Faculty of Philosophy, talk about the importance of mental health and the challenges faced by individuals with mental health difficulties.

How has Lithuanian society's attitude towards mental health changed?

According to Prof. D. Gailienė, over the past thirty years in independent Lithuania, the public's attitude towards mental health has undergone a significant transformation: “The change is like day and night. Attitudes have shifted dramatically from what they were thirty years ago, which we could describe as “psychiatrization” and stigmatization. If someone experiences psychological or emotional difficulties or deviates from the majority in appearance, hobbies, or worldview, they are considered mentally abnormal. Having a mental disorder was the greatest stigma and shame, and seeking help from mental health specialists was taboo. Today, society is entirely different and much healthier. Attitudes towards one's own and others' psychological well-being are much healthier. Assistance from mental health specialists is valued, and many people seek it, with most of those receiving help being satisfied. Not everything is as it should be yet, but the changes are enormous.”

According to the professor, individuals with mental health difficulties often face challenges when seeking help: “Perhaps the biggest challenge is access to help. While stigma has decreased, and the public has experienced the challenges of recent years, the need for assistance is high, but opportunities to receive it are still insufficient. Especially when it comes to quick and free help, as many specialists work in the private sector. However, this situation is also improving, with new possibilities emerging.”

Prof. D. Gailienė believes that reducing stigma around mental health starts with ourselves: “It probably starts with ourselves and our surroundings. First and foremost, we should be concerned with having a non-stigmatizing attitude towards mental health and seeking help. If we don't have internal biases, we will promote a healthy attitude to our friends. We should not hesitate to seek help when needed and not stigmatize those who seek help. We should share our positive experiences with others.”

How to improve psychological well-being?

According to Assoc. Prof. A. Kairys, mental health is closely related to personal well-being: “I would dare say that mental health and personal well-being are inseparable, perhaps even the same thing. Traditionally in psychology, the presence of mental health problems has been studied about well-being, and it is often found that problems are associated with lower well-being. However, modern approach view this as one field. On one end of the field, we can imagine the best possible well-being, and complete prosperity, while on the other end, the worst possible mental state. However, in between, there are numerous colours and options, and mental health problems do not necessarily lead to lower well-being. Addressing challenges can lead to personal growth and prosperity, so they are not simply the opposite of well-being.”

According to the associate professor, the most important step in improving psychological well-being is to start with lifestyle changes: “I believe it's worth starting from the very basics, which include sleep, nutrition, physical activity, and seeking help. A lifestyle with sufficient sleep, balanced nutrition, and adequate physical activity is probably the first step towards well-being. Another important aspect is that almost every person faces very difficult moments and experiences in life, and one of the best things we can do in our daily lives is to seek help, including from a mental health specialist.”

“We can bring more positive emotions into our lives through very simple practices. For example, this can be a daily walk in nature, but not just any walk; challenge yourself to notice three good or beautiful things. Another simple exercise is to create a list of positive past events and spend 10 minutes each day calmly remembering and reliving one of them. Ultimately, various activities related to mindfulness in the present moment (such as hobbies) and helping others (such as volunteering) can also greatly benefit our well-being,” shares Assoc. Prof. A. Kairys.

When asked what he would wish for students on International World Mental Health Day, the associate professor responds: "I wish for them to take care of themselves, both their physical bodies and their mental health. And, when needed, to seek help. Caring for oneself during their student years can turn this period of life into a very enjoyable and meaningful one.”

VU promotes mental health awareness and emotional support in our community. VU Community Well-being Division invites to online lectures, which will cover topics:
- What is mental health?
- Signs of mental health problems.
- Emotional support and first aid in a mental health crisis

The lecture in English will take place on 7 November at 16:00 on Teams (the link will be sent after registration). Click here to register.
The lecture will be given by VU Community Psychologist Dovilė Grigienė.

The lecture in Ukrainian will take place on 31 October 19:30 on Teams (the link will be sent after registration). Please register using this email:
The lecture will be given by VU Community Psychologist Irina Danylova.

We would like to remind you that the specialists of the VU Community Well-being Division provide the following services to VU students and staff:
- Psychological support services;
- Consultation and assistance to members of the VU community with individual needs related to disability, learning difficulties, and long-term health problems;
- Consultation on emotional well-being, equal opportunity, and non-discrimination policy formation issues;
- Consultation on spiritual well-being matters.

You can learn more about student emotional well-being at VU here.
Employees can find more information about emotional well-being at VU here.
Read more about psychological services available to VU community members here.
You can learn more about VU Community Well-being Division activities here.