September 1, 2023

Improving Mental Health by Increasing Protective Factors and Reducing Risk Factors

By Tyell Gustavson, Master Health Volunteer; & Ashley Yaugher, PhD, Health & Wellness Faculty

Scrabble Letter Resilient

As a soccer player, getting hit by the ball is an everyday occurrence. Although it’s uncomfortable, you usually forget that it happened within a minute or two in the heat of the game. Some people report that when they played as kids, they got hit by the ball, hard. After this experience, they vowed to never step foot on the pitch again, therefore, ending their potential soccer careers. This leads us to ask the question, “Why does getting hit with the ball have such a big effect on some people but not others?” Many factors come into play, from experience to pain tolerance to feelings of embarrassment.

Psychologists often ask similar questions (although for different scenarios). “Why do people have different responses to the same event?” (Scherer & Ceschi, 1997; Siemer et al., 2007). “Why do some people experience higher levels of stress when presenting than others?” “Why do some soldiers come home from war with Post Traumatic Stress Disorder (PTSD) while others don’t?” The list of scenarios could go on and on. Although many factors are involved, the two that stand out in particular are risk and protective factors which have an impact on each individual person.

There is a common misconception that people are either mentally “healthy” or “unhealthy.” Mental health is more accurately viewed as a spectrum (Mclean Health, 2023). Our placement on the mental health spectrum is closely related to our personal strengths and weaknesses (Lazarus, 1999; Ortony et al., 1988; Scherer, 1988). People with more risk factors are more likely to react negatively to difficult situations and develop mental health disorders (Substance Abuse and Mental Health Services Association [SAMHSA], 2023). Luckily, having risk factors doesn’t leave people doomed to a lifetime of sadness. People at any stage of life can change and improve their mental health (Dweck, 2006). Protective factors are characteristics or attributes that help to reduce the negative impact of risk factors. Building upon or enhancing protective factors can improve mental health even when risk factors are present. Below we discuss both risk and protective factors in more detail:

Risk Factors:

The first step is to know which risk factors apply to you. This list is not all-encompassing, but it does cover many major risk factors, including: history of family mental health disorders, genetics, unemployment/poverty, stressful life situations, alcohol/substance use, poor family relationships, chronic health conditions, adverse childhood experiences (ACEs), lack of sleep, poor nutrition, traumatic life events, poor social relationships, recent loss, and discrimination (Western Australia Mental Health Commission, 2023; American Mental Wellness Association, 2023; Center for Disease Control and Prevention [CDC], 2023). Some factors, such as poor nutrition and initiation of alcohol/substance use, can be controlled or avoided. Other factors, such as chronic health conditions and genetics, are characteristics at the biological level that cannot be decided. It’s important to recognize which risk factors apply to you in order to take steps to avoid them when possible and protect yourself from experiencing the negative effects of unavoidable factors. Early intervention is effective in lowering negative outcomes from risk factors in mental health (SAMHSA, 2009), so the sooner you start, the better! 

Protective Factors: 

One key reason that some people respond more adeptly to or bounce back from difficult situations is because of their protective factors (Southwick et al., 2011). “Protective factors” are traits that help individuals react resiliently to difficult situations, helping to minimize their risk factors. Resilience is the ability to maintain or improve mental health when faced with a stressor and is a key part of positive psychology (Bonanno, 2005; Srivastava, 2011). Some protective factors include the following: strong social connections, hope for the future, positive goals, problem-solving skills, strong family relationships, positive experiences with parents, safe environment, availability of counselors, healthy eating, physical activity, overcoming small challenges, attention control (i.e., changing our focus from the negative to the positive aspects), and cognitive reappraisal (i.e., changing the way we think about something that happens by reframing the impact to a positive, when appropriate) (National Center for Suicide Prevention Training, 2023; Southwick et al., 2011; Zimmerman, 2013).

It is possible to grow and build protective factors to enhance resilience. Everybody can improve their mental health and build resilience skills. Recognizing the risk factors that apply to you can help start preventative steps to lessen their impact on your life and begin the path to maintaining mental balance.

Additional Resources: 

References:

  • American Mental Wellness Association. (2023). Risk and protective factors.  https://www.americanmentalwellness.org/prevention/risk-and-protective-factors/
  • Bonanno, G. A. (2005). Resilience in the face of potential trauma. Current directions in psychological science PsycNet., 14(3), 135-138.  https://psycnet.apa.org/record/2005-09663-005 
  • Centers for Disease Control and Prevention. (2023, June 29). Risk and protective factors. https://www.cdc.gov/violenceprevention/aces/riskprotectivefactors.html  
  • Connect Program. (2023). Risk factors, protective factors, & warning signs. https://theconnectprogram.org/resources/risk-protective-factors/  
  • Dweck, C. S. (2006). Mindset: The new psychology of success. Random house.  
  • Government of Western Australia Mental Health Commission. (2023). About mental health issues. https://www.mhc.wa.gov.au/your-health-and-wellbeing/about-mental-health-issues/ 
  • Lazarus, R. S. (1999). Stress and emotion: A new synthesis. APA Psychnet. https://psycnet.apa.org/record/1999-02362-000  
  • Mclean Hospital. (2023, May 16). Yes, there is a big difference between mental health and mental illness. https://www.mcleanhospital.org/essential/mental-health-mental-illness#:~:text=“The%20term%20%27mental%20health%27,that%20are%20on%20a%20spectrum. 
  • Ortony, A., Clore, G. L., & Collins, A. (1990). The cognitive structure of emotions. Cambridge University Press. https://doi.org/10.1017/CBO9780511571229  
  • SAMHSA. (2023). Risk and protective factors. https://www.samhsa.gov/sites/default/files/20190718-samhsa-risk-protective-factors.pdf 
  • Scherer, K. R. (1988, January 1). Criteria for emotion-antecedent appraisal: A review. SpringerLink. https://link.springer.com/chapter/10.1007/978-94-009-2792-6_4  
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  • Siemer, M., Mauss, I., & Gross, J. J. (2007). Same situation--different emotions: How appraisals shape our emotions. PubMed.  https://pubmed.ncbi.nlm.nih.gov/17683215/  
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