Resilience and self-care: How to strengthen mental health
Mental illnesses have been on the rise in Germany for years. According to the German Association for Psychiatry and Psychotherapy, more than one in four adults are now affected. Depression and anxiety disorders are among the most common reasons for sick leave.
Chronic stress is considered a key risk factor: "The ideal of having to function in a world of multiple crises is one of the biggest stress traps of our time," says Isabella Helmreich from the Leibniz Institute for Resilience Research in Mainz. She advises taking a closer look at prolonged periods of stress instead of ignoring them. "Overload is not a sign of weakness, but a warning signal that something needs to change."
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While not all stressors can be avoided, we are not entirely defenseless against external circumstances. "We have far more influence over how we react to stress than we realize," says the resilience researcher. Being resilient means coping with crises and recovering from strain. Mental resilience is not an innate talent, but a skill that can be developed – throughout life.
Self-care plays a central role here: "Paying attention to one's own needs, setting boundaries, and actively looking after one's own well-being is essential for psychological stability," explains Helmreich. She distinguishes four interconnected areas of self-care that should be regularly cultivated: body, mind, social relationships, and spirituality.
Exercise, sleep, and nutrition form the physical pillars of mental balance. A short walk between appointments, a healthy snack at lunchtime, going to bed a little earlier in the evening: "Even small changes in daily life help the body reduce stress," says Helmreich. Current studies show that exercise, among other things, activates the happiness hormone dopamine, which reduces anxiety and depressive symptoms. Nutrition and mental health are also closely linked. For example, one study found that a Mediterranean diet rich in vegetables, whole grains, legumes, and fish can lower the risk of depressive moods.
Mental resilience also depends significantly on how we deal with our thoughts and feelings. "It's not about being in a good mood all the time," Helmreich emphasizes. What's more important is accepting our own emotions and taking a close look at what's causing us distress. Because every feeling carries a message for us.
Mindfulness can help decipher these messages. The practice of consciously perceiving without judgment has been proven to reduce depression and anxiety. "Mindfulness doesn't suppress stress, but rather helps our brain respond to it more calmly," says Helmreich. Neuroscientific research shows why this is the case: After just a few weeks, the fear center in the brain shrinks, while the regions for emotion regulation and problem-solving grow.
The new Happiness Atlas shows that Germans experience more feelings of happiness, but also more anxiety and anger. This sounds like a contradiction. But it isn't. Happiness researcher Maike van den Boom explains how negative feelings can even enhance happiness and social interaction.
Allowing joy and lightness is also important, especially in stressful times. Whether dancing, singing, doing puzzles, or ice swimming: "Activities that are fun recharge our mental batteries," says the scientist. Conversely, chronic stress and media overload drain our energy reserves.
A 2024 study shows that people with high news consumption experience more stress, anxiety, and depressive symptoms. Helmreich therefore recommends mindful media consumption: "The nervous system needs breaks to regain its balance."
A stable social network is one of the most effective protective factors for mental health. Conversations with trusted people, mutual support, or simply the feeling of being understood have been proven to improve the ability to regulate emotions and cope with difficult life situations.
This also applies to the workplace: "Self-care at work also means distributing tasks fairly within the team and not constantly taking on duties that are overwhelming," explains the psychologist. Managers who demonstrate a healthy approach to stress limits and open communication are important role models.
Finding meaning in life also determines our resilience. Numerous studies show that people who experience their actions as meaningful are less susceptible to stress, depression, and anxiety. What constitutes this meaning is highly individual: for some, it lies in their own spirituality, while others find it in social engagement. "Taking action is an effective antidote to fear and helplessness," says Helmreich. The feeling of self-efficacy mitigates the perception of loss of control and strengthens the psyche.
Experiencing nature also protects against stress: Regular time spent outdoors lowers stress hormones, improves mood, and boosts concentration. "Even 20 minutes in the forest or park can noticeably stabilize your mental state," advises the resilience expert.
Resilience and self-care don't arise by chance, but are a conscious process. "If we actively create small islands of relaxation in everyday life, body and mind can recharge to face life with inner stability," says Helmreich.
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