Mental health and self-care

Mental health and self-care With the world in an uproar, it is quite easy to start focusing solely on physical well-being. We wash our hands; we wear masks, sanitize around every corner, but what about your mental health? Levels of anxiety, isolation, fear, uncertainty, and emotional distress have become higher and higher as the world struggles to find a pandemic solution. The world’s mental health picture is very bleak—with over 800 000 people a year dying from suicide. This gloomy picture necessitates that we ensure that mental health is prioritised now more than ever before.1 World Mental Health day is 10 October 2020 and the theme is “mental health for all”. Why don’t you start with yourself? There are certain signs and symptoms associated with poor mental health, and one must be aware of them for treatment to be sought as soon as possible:

Sleep disturbances—this means a change in your usual sleeping habits. Do you suddenly sleep too much or go the other way and lay awake at night?

Eating habits changed drastically—either eating too much or too little.

You are no longer interested in activities that you once enjoyed. This is a difficult one since many of our activities have been ‘cancelled’. This can also manifest as not getting any satisfaction from any activity.

Anxiety—this is negative thoughts and beliefs as well as worrying. This may show up very clearly in your body’s response—increased heart rate, sweaty palms, as well as rapid breathing.

An intense feeling of sadness. Sadness that continues over an extended period is a very clear sign that something is not right. This does not include grief or ‘normal’ sadness.

Hopeless outlook on life. You feel as though there is no point in anything anymore, no one understands you, and no one is listening.

If you are experiencing any of the mentioned symptoms, it may be a good idea to see your GP to have a check-up and check-in.

It is essential to practice ‘self-care’.

Make sleep part of your self-care routine. 
Sleep (or lack thereof) affects you both physically and emotionally. It’s easy to get into a bad sleeping pattern, but luckily, there are ways to remedy this. Sleep hygiene will be your most important factor. Think about your nightly routine—it is mostly what sets your body up to go to sleep. Cutting off screen-time an hour before bed is essential as the blue light from electronics keeps your brain from shutting itself off for the night. Black-out curtains will also help you not awaken too early from the morning sunshine.

It cannot be stressed enough how vital exercise is. Daily exercise can help you physically and mentally, boost your mood, and reduce stress and anxiety. Exercising can be as simple as doing calf-raises while waiting for the kettle to boil. See where you can incorporate exercise in your daily routine—no need for gyms!

Say ‘no’ more often. It’s often problematic for us to say ‘no’ when asked for our time or energy, as we feel it is rude. But there is nothing harsh about setting boundaries. The more you stand up for yourself, the easier it will get.

The food we eat can either keep us healthy or contribute to weight gain or diseases such as diabetes.2 Some of the best self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli. This is also known as the Mediterranean diet.

Get help. Sometimes you need help to get you going again, and there is no shame in that. Go to your GP and discuss your symptoms with them. They will help you make a decision going forward.

Self-care isn’t always easy. Maybe you have a very demanding job, children, or both. We are also increasingly getting tied up in technology when we should be looking after ourselves. Of course, there is also the guilt factor…guilt about taking time for yourself. But for you to be healthy and happy, you have to take some time for yourself. Getting started with self-care can be challenging, but it becomes as important as any other measures you take to ensure health as we progress further into the pandemic. 

https://wfmh.global/world-mental-health-day-2020/

http://www.inspirationalfutures.co.za/anxiety-and-depression/?gclid=Cj0KCQjwtsv7BRCmARIsANu-CQcIYX4n_srAK6w4aZ7o_VT06qyAyP76NEub9sGSmCoLD_Le1EloWREaAikeEALw_wcB

https://www.psychologytoday.com/za/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself