In the difficult journey of life, family can be both a source of support and a potential minefield of stressors. Therefore, balancing the complexities of family dynamics while maintaining mental health is a skill worth mastering. It is imperative to address family challenges with strategies that not only preserve our mental health, but also strengthen our bonds.
In an interview with HT Lifestyle, Neelam Mishra, Senior Rehabilitation Psychologist and Counselor at LISSUN, outlined key practices to effectively manage family issues and foster a harmonious environment for mental well-being:
- Identify sources of tension: Start by identifying people in your family who might be negatively impacting your mental health. It is essential to recognize those who provide minimal support or create additional stress. Identifying the source of your distress is the first step in addressing it.
- Avoid stressful situations: If possible, avoid situations, gatherings, or discussions that trigger stress and anxiety. If a particular family event or topic constantly brings you down, you can apologize or set boundaries to protect your mental health.
- Conflict resolution: Learn healthy conflict resolution skills. This includes active listening, empathy and finding mutually acceptable solutions. Effective conflict resolution can lead to more harmonious relationships within the family.
- Prioritize self-care: Taking care of yourself is crucial to maintaining mental well-being. Participate in activities that help you relax and recharge. Listen to calming music, have heart-to-heart conversations with loved ones, declutter your living space and indulge in relaxing practices like taking a salt bath with scented candles.
- Read uplifting material: Cultivate the habit of reading, but opt for content that inspires and relaxes you. Choose motivational books, fiction or any literature that makes you forget your family problems. Reading can be a powerful escape and source of mental respite.
- Stay connected with your friends: Social support is invaluable. Make an effort to meet up with friends at least once a week or stay in touch through calls and messages. Sharing your thoughts and feelings with friends can offer a new perspective and emotional relief.
- Journal your thoughts: Consider journaling to express your emotions, thoughts, and experiences. Journaling is a therapeutic way to process your feelings and clarify your family challenges. It can also serve as a record of your progress
- Seeking professional help: Sometimes family problems may require help from a mental health professional or family therapist. Don’t hesitate to ask for help if needed. Therapy can provide valuable information and strategies for navigating complex family dynamics.
Acknowledging that managing family issues and coping with deteriorating mental health can be difficult, Dr. Himani Narula, director of Developmental and Behavioral Pediatricians and co-founder of Continua Kids, said: “Studies have shown that poor family environments , such as family conflict and a lack of warmth and affection, can prevent family members from receiving emotional support and have difficulty expressing their emotions, which can lead to mental health problems. Family stressors may differ between families, but the most commonly observed stressors include financial problems, problems between children and parents, and marital discord.
She emphasized: “Additionally, mental illness can create stress because of the disruption it causes to normal functioning. If your mental health is deteriorating, it is essential to contact a mental health professional, such as a developmental pediatrician, adolescent mental health expert, psychologist, counselor, or psychiatrist. They can provide you with the necessary advice, support and treatment options tailored to your specific needs. Honest and open communication with the family and therapist is essential when dealing with family issues.
Dr. Himani Narula advised, “Expressing your feelings in the right way and listening to the views of others with an open mind is essential. Establish healthy boundaries to protect your mental health. Communicate your boundaries clearly with family members and be assertive when necessary. Prioritize self-care practices, such as regular exercise, a balanced diet, getting enough sleep, and relaxation techniques like mindfulness or meditation. Practice mindfulness techniques to manage stress and stay grounded. Deep breathing exercises, meditation, and yoga can help reduce anxiety and improve mental clarity.
She added: “Organize your time effectively to balance family issues and self-care. Learn coping strategies from a mental health expert. If your mental health deteriorates to the point where medication is necessary, consult a psychiatrist. Medication, when used in conjunction with therapy, can be an effective treatment for a variety of mental health conditions. Ultimately, it is important to know that everyone’s situation is unique, do not hesitate to seek professional help when needed, as mental health issues and family conflicts can have serious consequences if they are not resolved.
Lending his expertise, Dr. Austin Fernandes, Psychiatrist at Dr. LH Hiranandani Hospital, Powai in Mumbai, said, “Life presents many challenges and among them, dealing with family problems can be one of the most difficult experiences. complex and most demanding. These challenges often negatively impact our mental health, leaving us helpless and overwhelmed. It is very important to understand these challenges and implement strategies to help you cope with such family problems and prioritize and safeguard your mental well-being. He suggested –
- Open communication: The key to resolving family conflict is effective communication. Create a safe space where everyone can express their opinions and concerns, safely and without judgment. Listen carefully to everyone’s suggestions and understand them deeply, promoting harmony within the family by actively and sympathetically listening to each member.
- Setting limits: For successful relationships and connections, it is very important to have clear boundaries. Be firm when expressing your demands and limits to others. This ensures that everyone’s thoughts and opinions are valued and acknowledged.
- Seek professional assistance: If family problems become too difficult to handle alone, consider seeking advice from a therapist or counselor. Professional assistance can help provide valuable tools and coping processes to deal with difficult situations.
- Practice self-care: Prioritize your self-care first to support your mental well-being. Engage in joyful, relaxing activities such as exercise, meditation, reading, or spending time in nature. Taking care of yourself allows you to provide for your family and face challenges with strong mental power.
- Avoid blame and judgment: Focus on the root causes of family conflict, instead of blaming the game. Handle conflict with empathy and seek outcomes that benefit all parties. Avoiding judgment can promote a more peaceful atmosphere.
- Set realistic expectations: Always keep in mind that not all family conflicts can be resolved immediately. be patient with the process and set realistic expectations for your progress. Strong, healthy family ties and Rome were not built in a day.
- Look for positive outlets: Participate in positive activities to improve your life. Engage in creative activities, socialize, or follow your hobbies. This approach actually supports you emotionally and can be helpful for stress management.
- Know when to seek professional help: Do not hesitate to seek professional advice if your mental health continues to deteriorate. Professionals like therapists and counselors are equipped to provide you with the support and advice you may need.
It involves effort, patience, and self-compassion to maintain a delicate balance between family issues and your mental health. You can overcome this by implementing open communication, setting boundaries, seeking support, and taking care of yourself. You can easily overcome these obstacles with grace and resilience. Always remember that seeking professional help is a sign of strength and courage and that your well-being deserves priority.
