From parents to siblings, our closest relatives form a lifelong social support system, celebrating our successes and providing solace in times of need. Yet, within the intimate bonds of family, conflicts and misunderstandings inevitably arise. While minor conflicts are normal, deeper tensions, such as divorce, substance abuse, and financial stress can breed resentment and toxic patterns. This can lead to straining familial bonds and a negative impact on our mental health. As part of our 'Mental Health Matters' series, we reached out to Dr Gorav Gupta, Psychiatrist and Co Founder, Emoneeds, who listed ways to manage family issues and cope with deteriorating mental health.
Tips To Maintain Mental Health Amid Family Issues
According to the Centers for Disease Control and Prevention (CDC), the healthy development of a child relies on their parents and other caregivers who fulfil parental roles, serving as the primary sources of support as children learn to become independent and lead healthy, successful lives.
Communication
Open and honest communication is the key to resolving family issues. “It is necessary to express your feelings calmly and respectfully and listen actively to others. Establishing clear communication channels can help address misunderstandings and conflicts more effectively”, said Dr Gupta.
Set Boundaries
It is important to create healthy boundaries to safeguard your mental health. Dr Gupta advised, “Communicate your needs and limits to family members and assertively enforce them. Boundaries help maintain healthy relationships and prevent emotional burnout.”
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Seek Support
Do not hesitate to lean on supportive friends, other family members, or a therapist for guidance and emotional support. Talking to someone outside the situation can provide perspective and validation, and help you develop coping strategies.
Practice Self-Care
You should prioritise self-care activities that promote mental well-being, such as exercise, meditation, hobbies, or spending time in nature. Make self-care a non-negotiable part of your routine to recharge and cope with stress.
Set Realistic Expectations
“Accept that family dynamics may not always be perfect, and it's okay to prioritise your well-being over trying to please everyone else. Set realistic expectations for yourself and your relationships, and let go of the pressure to meet unattainable standards”, highlighted Dr Gupta.
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Seek Professional Help
If your mental health is deteriorating, don't hesitate to seek professional help. A therapist or counsellor can provide personalised support, coping strategies, and therapy techniques to help you manage your mental health challenges effectively.
Practice Stress Management
In addition to the above tips, you should also learn and practice stress management techniques, such as deep breathing, mindfulness, or progressive muscle relaxation to reduce stress levels and promote relaxation.
Focus on What You Can Control
“Instead of dwelling on things that cannot be changed, focus on what is within your control. Identify small steps that can help improve your situation or help you cope with challenges, and take action accordingly”, added Dr Gupta.
Set Realistic Goals
When you face overwhelming tasks or problems, try breaking them down into smaller and more manageable goals. Celebrate your progress along the way, and don't be too hard on yourself if you encounter setbacks.
Limit Exposure to Triggers
“Identify triggers that exacerbate your mental health issues, whether it's certain family members, environments, or situations, and limit your exposure to them when possible. Prioritise your well-being above all else”, added Dr Gupta.
Practice Gratitude
Cultivate a mindset of gratitude by focusing on the positive aspects of your life and relationships. Regularly acknowledge and appreciate the good things, no matter how small, to shift your perspective and improve your mood.
Bottomline
Dr Gupta concluded, “It's important to remember that managing family issues and coping with mental health challenges can be difficult. Be patient with yourself and don't hesitate to seek help when you need it. You deserve to prioritise your well-being and lead a fulfilling life.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any mental health issues to manage your condition.]