You've taken the first step towards bettering your mental well-being and we want to let you know that you're not alone during this time.

We're all in this together and we're all learning how to manage our mental health and deal with the stresses that living through a pandemic can cause.

Some of us have lost loved ones, lost our source of income, or been isolated and alone at home.

These can all cause mental health issues, whether you've experienced a mental health problem before or not. But knowing what to look for and taking care of your mental well-being can help.

Depression, anxiety disorders, schizophrenia, eating disorders and addictive behaviours are just some of the ways mental health can manifest itself. So, let's continue to check-in with ourselves, our friends and our family. It's as simple as picking up the phone and calling someone you haven't heard from in a while or asking yourself - how are you?

What is Mental Health?

Mental health is our emotional, psychological, and social well-being.

It can manifest in many ways and affects how we think, feel, and act as well as how we handle stress, relate to others, and make choices. Knowing what it looks like and how it's affecting you can help you understand it, get help and work through it.

What can I do to look after my mental well-being?

There are many things you can do to give your happiness a boost and lower your stress and anxiety levels. Take a moment to take care of your mental well-being now with these mental well-being tips.

Sleep

Get seven to nine hours of sleep per night. Practice good sleep hygiene: be consistent, dark & quiet bedroom, no electronic devices, and avoid large meals, caffeine and alcohol. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.

Healthy Food

Eat healthily and drink lots of water. Simple sugars and processed foods are bad.

Fruits, vegetables and healthy fats (avocados, nuts, and olive oils) are in.

Avoid mind-altering substances

Caffeine, alcohol and illegal drugs impact your mood and can increase anxiety and depression.

Exercise

Get 30 minutes of exercise a few days a week - find something you enjoy and that gets your heart rate up.

Internal locus of control

People with an internal locus of
control believe that their actions
matter, and they are the authors
of their own destiny - making
them more likely to be happier
and more rested.

Practice mindfulness

Mindfulness can reduce stress,
anxiety, depression, and chronic pain.
Practicing it involves breathing
methods, guided imagery, and other
exercises that relax the body and mind
and help reduce stress.

Prayer or meditation

You don't have to be religious to
benefit from prayer or meditation.
Connecting with something
bigger than yourself can help
protect your mental health.

Ask for help

Whether it's something you need
help with or decreasing your
responsibilities in some way, set
up boundaries at work and at
home.

Be surrounded with positivity

Stay away from toxic people and
things, if possible. Make using
social media a positive
experience by following people
who boost your mood or add
value to your life.

Practice gratitude

Write down 3 things that you're
grateful for every night - it helps
lower stress, depression, and anxiety.

Connect with others

Isolation can be a cause and
symptom of mental illness. Speak to
someone you haven't spoken to in a
while or just call a friend or family
member and have a chat.

Give

Doing something for someone else,
whether it's a compliment,
volunteering your time, or offering
help, can broaden your perspective.

Set a goal

Build up your confidence by making a
small promise to finish a small goal and
keeping it.

Challenge negative thoughts

Challenge a thought by asking two
questions: "Is it true?" and "does
believing it help me become a better
version of myself?

Positive reminders and affirmations

Add a little positivity to your day by
setting a reminder or alarm with an
uplifting quote, make your passwords
an inspiring word or leave little
motivating messages for yourself.

Practice self-compassion

You are doing your best, treat
yourself as you would a friend or
loved one.

Get Help

It is never wrong to seek professional help from your doctor or therapist.
Seek help immediately if you're having suicidal thoughts or psychosis
(seeing/hearing things others cannot see or hear), are struggling to function or
fulfil obligations, have a history of serious mental illness, or if you have tried to
improve on your own without success.

If you're experiencing severe mental
health issues, speak to your doctor and
get professional help immediately.

Hospitals in the Western Cape that provide
mental health services:

  • Tygerberg Hospital
  • Groote Schuur Hospital
  • Alexandra Hospital
  • Lentegeur Hospital
  • Stikland Hospital and New Beginnings which is supported by Stikland Hospital
  • Valkenberg Hospital

Here are some additional
helplines to pass onto a friend
or relative who may need it:

Cipla SADAG Mental Health Line: 0800 4567 789
or WhatsApp 076 88 22 775

For a suicidal Emergency:0800 567 567

Destiny Helpline for
Youth & Students: 0800 41 42 43

ADHD Helpline:0800 55 44 3

Department of Social
Development Substance
Abuse Line 24hr helpline:0800 12 13 14
OR SMS 32312