Mental health is no longer a taboo subject – it is a reality for billions of people around the world. According to World Health Organization data, more than 1 billion people live with mental disorders, among which anxiety and depression are the most prevalent.
On the occasion of World Mental Health Day, we spoke with Romina Cheshmedzhieva, a psychologist and counselor, who shares valuable insights and practical advice on how to take better care of ourselves – from the inside out.
Romina Cheshmedzhieva is a psychologist and counselor with a private practice in Sofia. She is passionate about attitudes toward mental health in Bulgaria and strives to actively contribute to changing the way psychotherapy is perceived in our country.
Many women between 25 and 55 „juggle“ work, family and household… How can we tell when the load is no longer „normal stress“ but a sign that we need to seek help?
Romina: The dynamics of everyday life and juggling between different roles can be a source of meaning, can energize us, can tire us, but at the same time can also bring us pleasure. However, when tiredness doesn't go away with rest, when joy and the sense of satisfaction and meaning disappear, it's possible we have crossed some boundary that's worth examining – perhaps this is not simply stress or fatigue. Symptoms such as sleep disturbances, difficulty concentrating, and irritability often appear. In that case it's good to slow the pace, listen to ourselves, and seek support.
Are there small daily habits – such as sleep, nutrition and movement – that really affect mental health?
Romina: The dialogue between our body and psyche is very real and constant. Proper nutrition, for example, is directly linked to our mood – most serotonin is produced in the gut and is influenced by gut flora. Even the frequency and rhythm of our meals matter for our sense of safety, calm and self-care. Movement releases built-up tension by regulating stress hormone levels, while good sleep supports concentration and „reboots“ the nervous system. There are many examples.
One useful practice from far-away Japan – shinrin-yoku, which translates as „forest bathing“. It's a daily walking ritual in which we consciously experience nature with all our senses. This way we slow the pace, regulate the nervous system, and remind ourselves how to be more present here and now.
How can we talk to a friend or loved one we suspect is going through a hard time, without sounding pushy or „judgmental“?
Romina explains that above all it's important to choose not to be pushy or judgmental. She emphasizes this because it's often natural to have an opinion or a desire to „help“ by solving the situation. But in such moments, what matters most is the person in front of us – their feelings, needs, and readiness to talk.
It's quite possible they need something completely different – not advice, but a sense of support, closeness, or simply a space in which to share, whenever and however much they want. Before rushing in with suggestions and solutions, we can simply ask:
„How can I help you? Do you need advice, or do you just want to share? I'm here for you – you can count on me.“
Many people are afraid of the word „psychologist“ or „therapy“. What does the first meeting with such a specialist actually involve, and what should we expect?
Romina: I understand the resistance to the first therapy session – it's completely natural. On one hand it's a conversation with a stranger, and on the other – an encounter with topics we have often avoided for a long time. During the first session, the therapist gets to know our life context and needs. It's important to pay attention to how we feel in their presence – whether there is trust and a sense of safety. Real therapy begins once that connection is built – a process that requires commitment, courage and curiosity.
In the digital age, do social media help us more or harm our psyche more? How can we use them more healthily?
Romina remarks that social media make it easier to connect with communities and people with similar interests, but often distance us from genuine connection. We gradually forget what full, meaningful communication and shared experience feel like. Online, we create idealized images that lead to comparison and disappointment. That's why it's important to consciously limit our time on these platforms and be critical of the content. Short digital breaks help us connect more authentically with others – and with ourselves.
If you had to give just one quick „trick“ or piece of advice for more inner balance, what would it be?
Romina: I always perk up whenever I hear „how to do X the fastest and easiest way...“ regarding mental health. If there's a recurring theme in our lives, or a repetition of events that worry us deeply and that we can't manage to deal with, we're probably contributing to it through old behavioral patterns that no longer serve us well. Change usually requires dedicated personal work.
Still, if I need to be more specific, I would point to the skill of pausing for a moment and questioning our initial impulse to respond. A brief pause after the stimulus gives us the power to reflect and choose our reaction.
What are the small things we can start doing today, so we don't end up with burnout or more serious problems years from now?
Romina points out that burnout isn't simply the result of working too much. Burnout depends on a combination of personality traits, work environment, and working conditions. People with anxiety, low self-esteem, or difficulty saying „no“ are more vulnerable, especially in environments lacking a culture of care. That's why it's important to know ourselves – to recognize when we're overloaded, to give ourselves rest, to set boundaries, and to take care of ourselves. Care can take different forms – sport, sharing, asserting a position, or therapy.
What does the future of mental health look like – will it become normal to take care of it the way we take care of our bodies?
Romina: I want to believe it is! I'm seeing a positive shift in people's attitudes – there's more and more open talk about emotions, about psychosomatics, about mental health, and the stigma around the idea of seeing a psychologist seems to be decreasing. What is still noticeably missing is clearer regulation of the profession, which would, on one hand, define the quality of the service, and on the other – make it more accessible. Right now, for example, it's impossible to see a psychotherapist with a referral.
How can we recognize the early signs that we need change or support – before it's too late?
Romina: Early signals are often easy to dismiss. We need to develop sensitivity to those subtle but persistent changes in our usual state. They can differ for everyone – low mood, irritability, fatigue, apathy, reduced ability to cope with everyday life, various physical symptoms such as poor sleep, headaches, exhaustion, and others. Very often it's the language of the body that speaks directly – and we hear it fastest. When we hear it, let's ask ourselves: „What is really going on with me?“
What to remember from Romina?
Caring for mental health begins with listening to ourselves. Slow the pace, set boundaries, rest, move, seek support when you need it. True strength lies in awareness – stopping for a moment, sensing how you are, and choosing how to move forward.
