Mental health is just as important as physical health, but understanding the factors that can influence it isn’t always easy or straightforward.
It goes without saying that everyone’s experience is unique, but certain situations, habits, and life events can increase the likelihood of developing mental health issues at some point in life. The good thing is that knowing these risk factors can help you or someone you care about take proactive steps toward better mental well-being. If you have any of these risk factors in your life, you’re far more likely to suffer from anxiety, depression, and other mental health disorders — don’t be ashamed to reach out for help if you’re struggling.
1. Chronic stress that doesn’t let up
Long-term stress, whether from work, family issues, or financial struggles, can take a toll on mental health. When your brain is constantly in “fight-or-flight” mode, it can lead to anxiety, depression, or burnout. Managing stress through healthy coping strategies can help reduce this risk.
2. A family history of mental health disorders
If close relatives have struggled with mental health issues, your risk may be higher due to genetic factors. While genes don’t guarantee you’ll develop a disorder, they can make you more vulnerable. Knowing your family history can help you stay mindful of your mental health.
3. Experiencing trauma or abuse
Whether it’s childhood trauma, a major accident, or emotional abuse, these experiences can leave lasting emotional scars. Trauma can lead to conditions like PTSD, anxiety, or depression. Getting support from a therapist can help process these experiences and reduce their long-term impact.
4. A lack of social support
Humans are wired for connection, and feeling isolated or unsupported can negatively impact mental health. When you don’t have friends, family, or a community to lean on, feelings of loneliness can lead to anxiety or depression. Building a support network, even a small one, makes a big difference.
5. Major life changes or upheavals
Big shifts like moving to a new city, going through a divorce, losing a job, or retiring can throw your mental state off balance. These transitions can cause stress, anxiety, or feelings of instability. Giving yourself time to adjust and asking for help when you need it can ease the impact.
6. Chronic physical illness or pain
Living with a long-term illness, disability, or persistent pain can wear down mental resilience. Conditions like diabetes, heart disease, or arthritis can lead to feelings of frustration, sadness, or hopelessness. Managing both physical and mental health is key to feeling balanced.
7. Substance abuse or addiction
Using drugs, alcohol, or even prescription medications to cope can increase the risk of developing mental health disorders. Substance abuse can mask deeper issues while also altering brain chemistry. Getting help to address these habits can be crucial for mental wellness.
8. Poor sleep habits
Sleep is essential for a healthy mind. If you’re not getting enough rest, or your sleep patterns are erratic, it can affect your mood, concentration, and resilience. Chronic sleep deprivation can lead to anxiety, depression, or irritability. Prioritising sleep can help maintain mental balance.
9. Experiencing ongoing financial trouble
Constantly worrying about bills, debt, or job security can create a cloud of anxiety and stress. Financial instability can lead to feelings of hopelessness, guilt, or shame. Getting support through financial advice or counselling can help lighten the mental load.
10. Growing up in a dysfunctional family environment
Chaotic family dynamics, neglect, or instability in childhood can shape how you handle emotions as an adult. That early instability can contribute to anxiety, depression, or attachment issues later in life. Therapy and self-reflection can help unpack and heal from these early experiences.
11. Lack of physical activity
Exercise isn’t just for physical fitness — it’s a mental health booster. Regular movement releases feel-good chemicals like endorphins and serotonin. A sedentary lifestyle can contribute to low mood, fatigue, and anxiety. Even small amounts of exercise can have a positive effect.
12. Perfectionism and unrealistic expectations
Holding yourself to impossible standards can lead to chronic stress and dissatisfaction. The fear of failure or making mistakes can trigger anxiety or depression. Learning to accept imperfections and set realistic goals can help reduce these pressures.
13. Experiencing bullying or social rejection
Bullying or feeling rejected by peers can leave deep emotional wounds, whether it happens in childhood or adulthood. These experiences can lower self-esteem and lead to anxiety, depression, or social withdrawal. Building confidence and asking for a bit of support can help heal these wounds.
14. Living in an environment with high levels of pollution or noise
Constant exposure to noise, air pollution, or overcrowded spaces can impact mental health more than you realise. These factors can lead to chronic stress, irritability, and difficulty focusing. Finding ways to create quiet, calming spaces can provide mental relief.
