Darragh:

A few years ago, when I was working as a psychologist in a large hospital, a junior doctor asked me to visit an older woman on the ward. They had overheard her crying at night and were concerned about her mental health after a recent decline in her physical health.

Later that day, I met her. She greeted me warmly, invited me to sit, and told me she had indeed cried the night before. She said she was glad she’d done so, and that expressing her emotions felt much better than bottling them up.

She acknowledged the setback had upset her but said she was confident in her ability to cope. She had faced many challenges before, supported by close family, friends, and fulfilling hobbies. She knew her current treatment would bring new challenges, but felt she could adapt and continue to focus on what mattered most to her.

By the end of our conversation, she thanked me and said that reflecting on her feelings had helped her; she could now see what had supported her in the past, and she was confident that she would adjust to her new circumstances.

What stood out from this conversation was her openness in accepting her emotions and her confidence in adapting to new challenges. These qualities, strengthened by her support network and sense of purpose, embody what good mental health means to me: not the absence of distress, but the ability to feel, reflect, connect, and adapt.

Aileen:

Building on Darragh’s point, I completely agree—good mental health isn’t about being happy all the time. It’s about how we cope with the natural ups and downs of life.

Almas:

We must also consider the social and structural factors influencing mental health.^6,7 Good mental health depends on access to housing, healthcare, education, and stable jobs. Without these, sustaining mental health is harder. Amid climate change, conflict, and hardship, it’s vital to protect our wellbeing.

Aileen:

1. Connecting with Others – Social relationships play a crucial role in maintaining good mental health. In this regard, quality appears to matter more than quantity.¹ Spending time with family, friends, or even community groups can provide emotional support and improve mood. 
2. Being Physically Active – Movement boosts feel-good hormones. You don’t have to run marathons. Simple activities like walking, dancing, or gardening can help you feel better physically and mentally.²
3. Ongoing Learning – Whether through a hobby, taking a class, or trying something new, ongoing learning can boost confidence and provide a sense of purpose.³
4. Sleeping and Eating Well – A balanced diet and good sleep are fundamental for both physical and mental health.^4,5 They support your energy levels, focus, and overall mood.

These are just some evidence-based strategies that support mental wellbeing. And importantly, they’re accessible to many people in everyday life, with or without professional support. For anyone looking to start improving their mental wellbeing, the iFight4Wellbeing website offers resources such as sleep regulation tips, activity planners, and stress management techniques — all designed to support individuals in building and protecting their mental wellbeing.

Darragh:

Aileen makes an excellent point. The old saying, ‘an ounce of prevention is worth a pound of cure,’ fits well here. I would also add that the power of small, consistent actions really matters in our efforts to maintain good mental health & wellbeing. I often encourage people to reflect on what has helped them in the past and build upon that foundation.

Almas:

In addition to the individual approaches mentioned, we must equip our communities with the knowledge and confidence to recognise and signpost people who may be struggling with their mental health to access appropriate support. Taking an upstream approach is vital.

Almas:

Natural disasters, wars, and pandemics affect mental health at scale.⁸ Traditional mental health services may be overwhelmed during such times, which is why we must build systems that offer scalable, low-cost, and evidence-based support.

Aileen:

Absolutely – digital mental health interventions and community-led approaches become vital during such times.⁹ This is why I’m so passionate about MENTBEST/Limerick Alliance for Mental Health Support and The European Alliance Against Depression (EAAD) community-based 4-Level intervention,¹⁰ which emphasises upskilling community members and increasing access to digital mental health interventions. One such tool is iFightDepression, an evidence-based online programme that helps people manage mild to moderate depression.¹¹ It’s guided by healthcare professionals and is freely available in multiple languages.

Darragh:

Keeping things inside tends to amplify distress. Talking with someone — whether a friend, colleague, or professional — is often the most effective first step. Staying connected with others as much as possible is important during such times. Even something as simple as sticking to a routine during difficult times can help. There is a wealth of helpful information on coping during a catastrophe or emergency in the Skills for Psychological Recovery Field Operations Guide.¹² I would really recommend this resource.

Darragh:

A debate exists as to whether resilience is a trait or a skill.^13,14 I tend to view it as something dynamic. For me, resilience is about adapting — learning to live with change and moving forward even when things feel difficult.

Aileen:

I agree. We must not frame resilience as just an individual trait. Context matters. People facing economic hardship, discrimination, or displacement are not less resilient — they face bigger barriers because systems fail them.

Almas:

Absolutely. Resilience grows stronger in communities where people have access to support and resources. This is the driving principle behind MENTBEST/Limerick Alliance for Mental Health Support, supporting vulnerable populations like migrants, young people, and those with pre-existing mental health conditions. It promotes mental health not just through treatment, but through prevention and community-level action.

Aileen:

Because in the aftermath of catastrophes — whether war, climate disaster, or public health crisis — the emotional impact is often unseen and unsupported. People may survive the immediate danger but live for years with anxiety, trauma, grief, and ongoing stress. And yet, mental health services are rarely prioritised in emergency response.

Almas:

Absolutely. In emergencies, timely support prevents long-term suffering. Access means more than rebuilding clinics — it’s about helping people heal psychologically in practical, culturally sensitive ways.

Darragh:

That’s why this year’s World Mental Health Day is such a vital reminder: mental health support must be built into every emergency response.

Darragh:

On an individual level, we can all take steps by looking after our own wellbeing, reaching out when we need help, and supporting others within our communities.

Almas:

Governments and organisations must ensure that access to mental health support is treated as a human right. This includes emergency situations, as well as ongoing investment in prevention and interventions.

Aileen:

We need to continue raising awareness and normalising conversations about mental health — not just in crisis but every day.