As we observe World Mental Health Day, it’s crucial to remember that mental health is an essential part of our overall well-being. Just as we routinely check our physical health, it’s equally important to regularly assess our mental state.
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Here are five practical ways to check in on your mental health:
1. Do a daily mood check
Take a moment every day to reflect on your emotional state. Consider how you’re feeling right now and what events or thoughts might be influencing your mood. Ask yourself if this mood is typical for you or if it feels unusual. Over time, this simple practice can help you become more aware of your emotional patterns and identify any concerning changes early on.
Journaling is a great add-on for this mental health habit. Take 20 – 40 minutes every day to express what you are feeling on paper. The more often you do it, the more it will become second nature to record your thoughts and feelings. This is a great way to regularly check in on your mental health.
Unsplash / Paige Cody
2. Log your sleep
Sleep quality is closely linked to mental health. Are you getting enough sleep? Typically, adults should be getting 7-9 hours of sleep every night. Pay attention to whether or not you have trouble falling asleep or staying asleep, and whether you wake up feeling refreshed or tired. Consistent disturbances in sleep can be an early indicator of poor mental health, and warrants further looking into.
3. Keep track of your dates with friends and family
Humans are social creatures, and our relationships play a significant role in our mental well-being. Reflect on how often you’re connecting with your friends and family.
Ask yourself whether you feel supported and understood in your relationships, and be mindful of any tendency to isolate yourself more than usual. If you find yourself withdrawing from social interactions, it might be a sign to check in with yourself or seek support.
Unsplash / Eye For Ebony
4. How stressed are you?
Stress is a normal part of life, but chronic or overwhelming stress can impact mental health. Take time to identify your current sources of stress and how you’re coping with them. Pay attention to whether you’re experiencing physical symptoms of stress, such as tension or headaches. If you’re finding it difficult to manage stress, it may be time to explore new coping strategies, create firm boundaries, or seek professional help.
5. Check your self-care habits
Self-care is a reflection of good mental health. Reflect on whether you’re making time for activities you enjoy. Consider how well you’re taking care of your physical health through diet and exercise, too. Think about the strategies you have in place to relax and unwind.
Neglecting self-care can leave you vulnerable to mental health challenges, so prioritising ‘me-time’ is essential.
Finding the help you need
Checking in on your mental health is not a one-time event but an ongoing journey. If you consistently notice concerns in any of these areas, don’t hesitate to reach out to a mental health professional.
The South African Depression and Anxiety Group (SADAG) provides the following toll-free helpline numbers:
24-hour helplines
Suicide Crisis Helpline
0800 567 567
Department of Social Development Substance Abuse Helpline
0800 12 13 14
SMS 32312
Cipla Mental Health Helpline
0800 456 789
SMS 31393
NPOwer SA Helpline
0800 515 515
SMS 43010
Healthcare Workers Care Network Helpline
0800 21 21 21
SMS 43001
UFS #Fair Kitchens Chefs Helpline
0800 006 333
8AM-8PM helplines
Dr Reddy’s Mental Health Helpline
0800 21 22 23
Adcock Ingram Depression & Anxiety Helpline
0800 70 80 90
ADHD Helpline
0800 55 44 33
Pharma Dynamics Police & Trauma Helpline
0800 20 50 26
SADAG
011 234 4837
World Mental Health Day serves as a reminder that seeking help is a sign of strength, not weakness. By regularly assessing your mental well-being, you’re taking an important step towards a healthier, more balanced life.
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Feature Image: Unsplash / Kelly Sikkema
