About 90% to 95% of the brain chemical serotonin, which regulates mood, is actually produced in your gut, not your brain (Azar, 2012).
Try strength-spotting daily. Identify one character strength you used and how it helped you navigate the day.
When did you last start your morning with something playful instead of reaching for your phone?
When we talk about mental health, our ability to flourish, we are often really talking about two different things: mental ill-health and mental illness.
Understanding the difference can be life-changing, both for you and the people you care about.
Mental ill-health, which is known as languishing within the languishing-to-flourishing continuum concept, refers to those periods when you’re struggling, feeling overwhelmed, disconnected, or stuck, but still managing daily life.
Mental illness, on the other hand, involves diagnosable conditions that significantly impact your functioning.
The good news? Mental ill-health doesn’t have to become mental illness, and both exist within communities that can either support healing or inadvertently make things harder.
Since we discussed how to improve mental health in our previous post, we will now look at how to prevent mental illness.
Before you continue, we thought you might like to download our five positive psychology tools for free. These engaging, science-based exercises will help you effectively deal with difficult circumstances and give you the tools to improve the resilience of your clients, students, or employees.
Here’s something that might surprise you: You can struggle with mental health challenges and still function normally in your career, relationships, and personal goals.
This is sometimes referred to as high-functioning anxiety or high-functioning depression, where you may experience significant symptoms but still manage daily responsibilities and appear outwardly successful. Struggling and functioning can absolutely coexist (Joseph, 2025).
Community Connection Can Prevent Mental Illness
Our mental wellbeing is deeply shaped by how we are interconnected with others. Humans thrive in communities where connection and mutual support are woven into daily life (Michalski et al., 2020).
Receiving honest feedback, encouragement, and even gentle challenges from family, friends, or peers is essential for your growth, self-understanding, and resilience.
Yet many of us face increasing disconnection and loneliness (Batanova et al., 2024). Urbanization, remote work, digital communication, and fast-paced routines create barriers to genuine social interaction.
A lack of authentic connection can lead to feelings of isolation and declining mental health. In contrast, communities that regularly engage in collective activities and open dialogue foster a sense of belonging, protect against loneliness, and prevent mental illness (Michalski et al., 2020).
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Small Daily Habits for Preventing Mental Illness
While we can’t prevent all mental health challenges, certain daily practices can build resilience and reduce your risk of mental ill-health progressing to mental illness. The following evidence-based approaches can help you strengthen your mental health:
Physical health
Regular physical activity releases endorphins and serotonin, improving mood and reducing anxiety (Narang et al., 2022).
Limiting alcohol use can reduce the negative impact alcohol has on the body and the brain (May, n.d.).
Nutritious eating supports neurotransmitter function. In fact, 90% of mood-regulating serotonin is made in your gut (Azar, 2012)
Emotional and social practices
Mindfulness and meditation can strengthen your ability to manage stress and difficult emotions.
Building and maintaining strong social connections can provide crucial support during tough times.
Practicing gratitude helps shift your perspective toward positive experiences.
Setting realistic, achievable goals maintains motivation without overwhelming pressure.
Digital wellness
Limiting screen time reduces exposure to negative news cycles and social comparison spirals.
Taking regular breaks throughout the day allows your mind to recharge.
Creating boundaries around work and personal time protects against burnout.
Mental Health Stigma and Supporting Others
One common misconception is that people with mental ill-health can’t function normally. Another harmful belief is that mental health problems are a sign of weakness.
To address mental health stigmas such as these, we need to start treating mental health conversations the same way we treat physical health discussions.
When someone has the flu, we don’t question whether they really need rest or wonder if they’re just being dramatic. We bring soup and monitor them. Mental health deserves the same natural care and concern.
Recognize warning signs
Sometimes mental ill-health can progress toward mental illness, but there are often warning signs that aid in preventing mental illness. If you notice persistent changes in yourself or a loved one, such as lasting sadness, sudden mood changes, withdrawing from usual activities, neglecting self-care, or major personality shifts, it may be time to seek support.
How to help a partner or loved one
If someone you care about is struggling, here’s how you can help:
Listen without trying to fix. Sometimes people need to be heard more than they need advice.
Avoid minimizing their experience. Phrases like, “Just think positive” and “Others have it worse” aren’t helpful.
Encourage professional help when needed. Therapy isn’t just for crisis; it’s a powerful tool for building resilience and clarity.
Take care of yourself, too. You can’t pour from an empty cup.
Who Can Support Your Journey?
Let’s be honest, we all carry some mental health biases.
Maybe you’ve caught yourself thinking someone should just get over it, or perhaps you’ve hesitated to share your struggles because you worried about being seen as weak.
These beliefs run deep in our culture, especially regarding men’s mental health, and we have often internalized them ourselves.
Unfortunately, when someone is dealing with anxiety or depression, we might unconsciously expect them to bounce back quickly.
Mental health and physical health are interconnected, and both are necessary for living a fulfilling life with ease. On your own, you can improve your physical health with exercising and mental health with self-help tools. While a trainer can support you further with your physical health, a therapist can support your mental health when self-help isn’t enough.
Professional support
Finding professional help has gotten easier than ever, thanks to a wide range of support options:
National organizations: NAMI, Mental Health America, and SAMHSA offer directories and resources. Most countries offer similar resources.
Crisis support: If you’re in the United States, you can call or text 988 for the Suicide & Crisis Lifeline, or text HOME to 741741 for crisis counseling.
Specialized support: Hotlines exist for veterans, new parents, LGBTQ+ individuals, and other specific groups.
Online platforms: Many offer support groups, screening tools, and chat services.
When to seek professional help
Consider reaching out if you notice persistent changes in mood, behavior, sleep, or appetite, or if daily activities become overwhelming. Remember, seeking support is a positive, proactive step and not a sign of failure.
Community support
Don’t underestimate the power of your everyday community, like family and friends who listen without judgment or colleagues who check in and offer flexibility when needed.
Also consider community groups — whether religious, hobby based, or support focused — and health care providers who take the prevention of mental illness seriously. We often have more resources than we realize.
A Take-Home Message
Mental health exists on a spectrum, and understanding the difference between mental ill-health and mental illness can help you recognize when extra support might be needed for yourself or others.
The most important thing to remember in preventing mental illness is that you don’t have to face mental health challenges alone. Whether through small daily habits that build resilience, professional support, or the power of authentic community connections, help is available.
Mental health is health, period. By treating it with the same care and attention you give to your physical health, and by building communities that support rather than stigmatize, we create environments where everyone can thrive rather than just survive.
How do I know when to seek professional help for my mental health?
You should consider seeking professional help if you notice changes in your mood, thoughts, or behavior that last for two weeks or more (Substance Abuse and Mental Health Services Administration, 2025). These experiences can include ongoing sadness, anxiety, difficulty coping with daily life, or withdrawing from friends and activities.
Are there creative activities or hobbies that can boost mental wellbeing?
Yes, creative activities and hobbies, such as painting, music, writing, dance, and crafting, can significantly boost mental wellbeing by reducing stress, lifting mood, and increasing feelings of accomplishment and relaxation (American Psychiatric Association, 2023).
Bellono, N. W., Bayrer, J. R., Leitch, D. B., Castro, J., Zhang, C., O’Donnell, T. A., Brierley, S. M., Ingraham, H. A., & Julius, D. (2017). Enterochromaffin cells are gut chemosensors that couple to vagal pathways. Cell, 170(1), 185–198.e16. https://doi.org/10.1016/j.cell.2017.05.034
Michalski, C. A., Diemert, L. M., Helliwell, J. F., Goel, V., & Rosella, L. C. (2020). Relationship between sense of community belonging and self-rated health at all stages of adulthood. PLoS One, 15(7), e0233649.
Narang, D., Dhawan, S., & Kapoor, G. (2022). Impact of exercise on brain neurochemicals: A comprehensive review of human interventions. Sport Sciences for Health, 18, 100–115.
Dr. Kinga Mnich is a globally-minded Executive Coach, Social Psychologist, and Speaker who helps high-achievers lead with confidence, clarity, and emotional intelligence. With over 15 years of experience across academia, social impact, and leadership development, she integrates science-backed strategies with mindfulness and somatic tools to create meaningful, lasting change. Kinga brings a rich multicultural perspective to her work.
When we talk about mental health, our ability to flourish, we are often really talking about two different things: mental ill-health and mental illness.
Our mental wellbeing is deeply shaped by how we are interconnected with others. Humans thrive in communities where connection and mutual support are woven into daily life (Michalski et al., 2020).
Let’s be honest, we all carry some mental health biases.
