As psychologists practicing in India for close to a decade, we’ve witnessed firsthand the growing awareness and evolving attitudes towards mental health in our country. Yet, the stigma persists, and many individuals still hesitate to seek the support they need. The stigma can stem from the environment and often from within. According to a recent study published in the Indian Journal of Psychiatry, the overall prevalence of mental disorders in India is 13.7%, with a staggering treatment gap of 83% (Sagar et al., 2023). This means that a significant portion of our population is struggling with mental health issues without receiving proper care.
During our practice, we observed that people often wait until they reach a breaking point before considering therapy. However, seeking help early can expedite the recovery process and reduce suffering. This can make a world of difference in managing mental health concerns and improving overall well-being.
Here are five signs that indicate it might be time to prioritize your mental health and consider therapy:
1. Persistent Feelings of Sadness, Anger, or Emptiness
While sadness is an emotion that most of us experience at various points in time, it is important to take note of lingering sadness. Many highly productive individuals report feeling sad for years before seeking treatment. Prolonged emotional distress, such as lingering sadness, anger, or a sense of emptiness, can be indicative of depression or other mood disorders. A 2022 study conducted by the National Institute of Mental Health and Neurosciences (NIMHANS) found that the prevalence of depression in urban India was 7.3%, with higher rates among women and those in lower socioeconomic groups. If these emotions are significantly impacting your daily life and relationships, it’s crucial to seek support.
2. Difficulty Regulating Emotions
Emotional regulation is the ability to tap into our internal resources and stabilize ourselves when we are triggered. Life is layered with challenges, and often, external situations push our buttons, leading to emotional arousal. In such situations, we need skills to regulate ourselves and restore equilibrium. Healthy psychological well-being is tied to learning skills to create balanced and realistic thought processes, which subsequently pave the path for emotional regulation. A recent study published in the Journal of Affective Disorders highlighted the effectiveness of cognitive-behavioral therapy (CBT) in improving emotion regulation skills among Indian adults.
3. Strained Relationships
The proverb “Charity begins at home” is relevant here. When our mind (our first home) is turbulent, it affects our relationships. Conversely, strained relationships can also impact our mental state. Addressing relationship concerns in a supportive, non-judgmental environment can lead to stronger, more fulfilling connections.
4. Unresolved Trauma or Grief
Traumatic experiences and grief can have lasting impacts on mental health. Grief is still largely uncharted territory and can arise from various types of loss, including separation, divorce, or death. Loss of identity and major changes in functioning due to illness or other significant life events can also lead to grief. A 2022 study published in the Indian Journal of Psychological Medicine found that 28% of individuals who lost a loved one to COVID-19 experienced prolonged grief disorder. Understanding the nature and stages of grief and processing it with a therapist can help you move with it rather than trying to move on completely.
5. Unhealthy Coping Mechanisms
Individuals often engage in unhealthy coping mechanisms to alleviate short-term pain. While occasional distractions like binge-watching or eating junk food can be acceptable, overindulgence can have harmful consequences. Consuming substances (alcohol, weed, hallucinogens) is particularly risky and can lead to addiction and abuse. Building robust coping skills when in a healthy mental space is ideal. Moderately acceptable coping skills, such as occasional indulgence in junk food or binge-watching, should be monitored. However, substance abuse and impulsive activities like reckless spending or dangerous sexual behavior are red flags that need immediate attention.
Creating a robust community by sharing experiences and encouraging open conversations can help us realize we’re not alone. Most problems can be addressed when flagged early. As the renowned Indian actor and mental health advocate Deepika Padukone once said, “You can’t deal with something as serious as mental illness on your own. You need a support system, whether that’s your family, friends, or a medical professional.”
If you recognize any of these signs in yourself or a loved one, remember that seeking help is a sign of strength and self-awareness, not weakness. Self-awareness may be uncomfortable initially, but as we process it, we are likely to feel more competent and in control. As mental health professionals, we urge you to prioritize your well-being and take that first step towards a happier, healthier life. Together, let’s work towards a future where mental health is given the attention and resources it deserves in India.