When we think about mental illness it is sometimes quite disturbing and we have notions of crazy or mad people who get locked up.

In fact, any one of us could have a mental illness, but it does not need to be a devastating or severe type of illness.

If we focus on mental health and think about what we can do to promote mental and emotional well-being in the same way that we often think about what we can do to keep our bodies fit and healthy, then we can reduce the chance of some mental illnesses happening to us.

In a recent public perception study commissioned by the Bermuda Hospitals Board, 27 percent of residents polled indicated that substance abuse is the greatest threat to residents' mental health.

The use of substances such as marijuana or cocaine can lead to severe breakdowns and sometimes very lasting mental illness; alcohol creates depression; and both caffeine and sugar can provoke anxiety.

On the other hand, eating a nutritious diet with an adequate balance of minerals and vitamins is as good for the brain as for the body.

Stress is a major contributor to mental ill health. Often, patients who present themselves to hospital with anxiety or depression are people who have had long periods of time when they have done too much, not looked after their health appropriately and finally have become overwhelmed.

If we are interested in our physical health we can keep our weight within the normal range, exercise three times a week, get sufficient sleep and eat a balanced diet.

For mental well-being all of these things are important, but in addition we need to be able to monitor our mental and emotional states.

Often we are very unskilled at recognising when our tension levels have risen, when we have pushed ourselves too hard and when we have neglected to deal adequately with disappointments or difficulties in our lives.

Looking after ourselves and managing our stress are key elements in maintaining good mental health. Learning how to be more self-aware is the starting point for looking after ourselves.

Self-awareness involves reducing tension, increasing relaxation, dealing more appropriately with stressful situations, bringing more enjoyment into our lives and pacing ourselves appropriately for the tasks in hand.

Many of us have learned good coping strategies but fail to realise that different situations require different approaches and the same solution doesn't work for every problem.

Some of us are so busy that we refuse to give time to emotional upsets such as loss of a loved one, disappointments, feelings of failure or inadequacy, and we attempt to soldier on through all kinds of hardships and pain.

Ultimately, the coping system breaks down and the suppressed feelings emerge as anxiety, depression or other forms of mental ill health.

If we drive a car for a long time we know that we have to top up the fluid in the windshield washer, check the oil level and have the engine serviced; how many of us do the equivalent for ourselves?

There are some ways that we can all enhance our mental well being:

Become more aware of our own reactions to situations.

Learn how to relax, through breathing techniques and visualisation.

Plan and organise our days so that we deal with the things that are important, not merely the things that are urgent.

Build in time each day, each week, and each year for significant rest and relaxation.

Spending quality leisure time in activities that give us pleasure.

Thirty-six per cent of polled residents were unable to define what the greatest threats to our mental health may be. Mental health need not be a taboo subject.

It affects a number of people in the community; including those coping with depression, eating disorders, or bi-polar disease, to name a few. The good news is that these can all be treated.

If you have questions about mental health, do not feel embarrassed, speak with your doctor. He or she can advise on treatment options appropriate for you.

Dr. Maggie Cormack has worked as part of the Clinical Psychology Acute Mental Health Team at St. Brendan's Hospital for three years. She brings more than 20 years experience of medical practice to the hospital.

Dr. Cormack is integral in running stress management programmes for staff at St. Brendan's and King Edward VII Memorial Hospital.