On World Mental Health Day, the world unites to break the stigma surrounding mental wellness. This annual observance sheds light on a topic often kept in the shadows, encouraging open conversations and promoting understanding.
With the theme "Mental Health is a Universal Right”, this year’s World Mental Health Day aims to challenge societal prejudices and emphasise the importance of mental health. It serves as a reminder that mental well-being is just as crucial as physical health and should be treated with the same care and attention.
In a world that often prioritises productivity and success, it's all too easy to overlook our psychological well-being. However, the reality is that millions of people worldwide are affected by mental health conditions, and the need for support and understanding has never been greater.
Through education, awareness, and increased compassion, we can create a society that values mental wellness and supports those in need. On World Mental Health Day, let us join forces, shatter misconceptions, and build a world where mental health is acknowledged, respected, and prioritised.
The Importance of the Theme: Mental Health Is a Universal Right
Mental health is an intrinsic part of our well-being, just as essential as physical health. Yet, despite its importance, mental health issues have been stigmatised and often overlooked for far too long. This impedes access to mental health services, particularly in South Africa, where one in three individuals experience mental health disorders (Monnapula-Mazabane & Petersen, 2023; Herman et al., 2009).
The state of mental health in South Africa has been under the spotlight for several years, with a third of the population experiencing common mental disorders in their lifetime. A more recent study has indicated that 25.7% of South Africans experience depression, with a prevalence of 14.7%-38.8%, depending on the province (Craig et al., 2022). Despite high prevalence rates, only one in four South Africans with a common mental health disorder receive treatment (Petersen et al., 2016).
Mental health stigma is a multifaceted concept that refers to the negative attitudes, beliefs, and stereotypes surrounding mental health conditions. These stigmas often lead to discrimination, exclusion, marginalisation and the perpetuation of harmful myths (Corrigan, 2006; Sickle et al., 2014).
Stigma can lead to behavioural changes, such as hiding a diagnosis that can prevent individuals from seeking help, as the fear of being judged or misunderstood can be overwhelming (Bharadwaj et al., 2017). This can have devastating consequences on their well-being and quality of life. By understanding and challenging these stigmas, we can create an environment where individuals feel safe and supported in seeking the help they need.
This year's theme, "Mental Health Is a Universal Right," is a call to action to address this imbalance and to emphasise that mental health should be a basic human right accessible to all, regardless of their background, socioeconomic status, or geographical location.
The importance of World Mental Health Day extends beyond just one day of recognition. It serves as a reminder and catalyst for ongoing conversations, initiatives, and support for mental health throughout the year. By dedicating a specific day to mental health, we can bring attention to an often overlooked aspect of our well-being and work towards creating a more inclusive and understanding society.
Promoting Mental Wellness: Tips and Strategies for Self-care
Taking care of our mental health is as important as our physical health. Some effective self-care practices include:
Practising Mindfulness and Meditation
Mindfulness is a centuries-old Buddhist tradition that is an effective therapeutic intervention for common psychological issues such as anxiety, stress, depression and worry (Keng et al., 2011). Mindfulness-based interventions have become increasingly popular in the field of mental health care, such as Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), Dialectical Behaviour Therapy (DBT), and Acceptance and Commitment Therapy (ACT) (Spijkerman et al., 2016).
Some of the easiest ways to engage with mindfulness and meditation include practising yoga and simple breathing techniques, repeating a mantra or affirmation, going for a walk and reading.
Engaging in Regular Physical Activity
The positive health benefits of regular physical activity are well-documented. Physical activity is a non-invasive strategy for improving mental health conditions such as anxiety, depression, neurodegenerative illnesses and addiction (Walsh, 2011).
Engaging in any form of physical activity can significantly improve mental health. A few simple ways to increase your physical activity include walking, taking the stairs instead of an elevator, doing simple household chores and swimming.
Prioritising Sleep
Sleep deprivation is associated with anxiety, depression and risk-taking behaviours (U.S. Department of Health and Human Services, 2022). As such, prioritising sleep and following a routine can aid mental health. This can include avoiding blue light from devices before bedtime and ensuring you are getting enough sleep.
Mental Health Resources and Support Networks
Access to mental health resources and support networks is crucial for those with mental health conditions. World Mental Health Day serves as an opportunity to raise awareness about the available resources and encourage individuals to seek help when needed.
Various resources are available, including helplines, online support groups, counselling services, and mental health professionals. These resources can provide guidance, support, and treatment options tailored to individual needs.
Some of the organisations that you can reach out to include:
The South African Depression and Anxiety Group (SADAG)
SADAG is a non-profit organisation that aims to advocate for patients, education and the destigmatisation of mental illness in South Africa. SADAG is reachable through:
LifeLine
LifeLine offers mental and emotional health services. They have centres across South Africa and can be reached through WhatsApp, email and telephone.
South African Federation for Mental Health (SAFMH)
SAFMH aims to assist people in need of information about mental health services. They provide referrals and lists of helplines and mental health services you can contact. This information can be found here.
Moving Towards a More Inclusive and Understanding Society
World Mental Health Day reminds us that mental well-being is fundamental to our overall health. By breaking the stigma surrounding mental health, we can create a society that acknowledges, respects and prioritises mental wellness.
Through education, awareness, and increased compassion, we can build a world where seeking help for mental health is seen as a sign of strength, not weakness. Let us join forces on World Mental Health Day and every day, shatter misconceptions, and work towards a more inclusive and understanding society.
References
Craig, A., Rochat, T., Naicker, S. N., Mapanga, W., Mtintsilana, A., Dlamini, S. N., Ware, L. J., Du Toit, J., Draper, C. E., Richter, L., & Norris, S. A. (2022). The prevalence of probable depression and probable anxiety, and associations with adverse childhood experiences and socio-demographics: A national survey in South Africa. Frontiers in Public Health, 10, 986531. https://doi.org/10.3389/fpubh.2022.986531
Corrigan, P. W., Watson, A. C., & Miller, F. E. (2006). Blame, shame, and contamination: the impact of mental illness and drug dependence stigma on family members. Journal of Family Psychology, 20(2), 239.
Herman, A. A., Stein, D. J., Seedat, S., Heeringa, S. G., Moomal, H., & Williams, D. R. (2009). The South African Stress and Health (SASH) study: 12-month and lifetime prevalence of common mental disorders. South African Medical Journal, 99(5), 339–344. https://doi.org/10.7196/SAMJ.3374
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical psychology review, 31(6), 1041-1056.
Monnapula-Mazabane, P., Petersen, I. Mental health stigma experiences among caregivers and service users in South Africa: a qualitative investigation. Curr Psychol 42, 9427–9439 (2023). https://doi.org/10.1007/s12144-021-02236-y
Petersen, I., Fairall, L., Bhana, A., Kathree, T., Selohilwe, O., Brooke-Sumner, C., Faris, G., Breuer, E., Sibanyoni, N., Lund, C., & Patel, V. (2016). Integrating mental health into chronic care in South Africa: the development of a district mental healthcare plan. The British Journal of Psychiatry: the Journal of mental science, 208(56), 29–39. https://doi.org/10.1192/bjp.bp.114.153726
Spijkerman, M., Pots, W., & Bohlmeijer, E. (2016). Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials. Clinical Psychology Review, 45, 102-114. https://doi.org/10.1016/j.cpr.2016.03.009
Sickel, A. E., Seacat, J. D., & Nabors, N. A. (2014). Mental health stigma update: A review of consequences. Advances in Mental Health, 12(3), 202–215. https://doi.org/10.1080/18374905.2014.11081898
U.S. Department of Health and Human Services. (2022, June 15). How Sleep Affects Your Health. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
Walsh, R. (2011). Lifestyle and mental health. American Psychologist, 66(7), 579.