Suicide Awareness
5 PRACTICAL TIPS FOR MENTAL WELLNESS
On the 10th of September, we observed suicide awareness day in South Africa. This topic is often not spoken of enough. According to a blog post published in 2023 by Health Trust Systems*, “The suicide rate in South Africa has increased drastically, with men leading the numbers. The South African Society of Psychiatrists says that South Africa is ranked number 10 on the list of countries with the most suicides with 23.5 suicides per 100 000 people. Of the 13 774 suicides reported in South Africa, 10 861 were amongst men.”
In today’s demanding and fast-paced culture, with long hours, having to balance family and social schedules, and often stressful work environments, it's essential to prioritise mental health. Here are five practical tips to help you maintain your well-being:
1. MINDFUL BREAKS
On the 10th of September, we observed suicide awareness day in South Africa. This topic is often not spoken of enough. According to a blog post published in 2023 by Health Trust Systems*, “The suicide rate in South Africa has increased drastically, with men leading the numbers. The South African Society of Psychiatrists says that South Africa is ranked number 10 on the list of countries with the most suicides with 23.5 suicides per 100 000 people. Of the 13 774 suicides reported in South Africa, 10 861 were amongst men.”
In today’s demanding and fast-paced culture, with long hours, having to balance family and social schedules, and often stressful work environments, it's essential to prioritise mental health. Here are five practical tips to help you maintain your well-being:
1. MINDFUL BREAKS
- Disconnect: Step away from your work area and technology during break times.
- Connect with nature: Spend time outdoors, even if it's just a short walk.
- Be kind to yourself: Often we place too much pressure on ourselves to perform.
2. HEALTHY HABITS
- Balanced Diet: Fuel your body with nutritious foods and reduce alcohol intake, which can act as a depressant.
- Regular Exercise: Physical activity can boost mood and reduce stress.
- Quality Sleep: Aim for 7-9 hours of uninterrupted sleep each night.
3. STRESS MANAGEMENT TECHNIQUES
- Deep Breathing: Practice deep, slow breaths to calm your mind and body.
- Progressive Muscle Relaxation: Tense and relax different muscle groups to reduce tension.
- Mindfulness Meditation: Focus on the present moment without judgment. Try to focus more on the positives than on the negatives.
4. SOCIAL CONNECTION
- Build Relationships: Spend time with friends and family.
- Join a Group: Participate in activities or clubs that align with your interests.
- Seek Support: Don't hesitate to talk to someone you trust about how you are feeling.
5. SET BOUNDARIES
- Work-Life Balance: Establish clear boundaries between work and personal time.
- Prioritise Tasks: Focus on completing one task at a time to avoid feeling overwhelmed.
- Learn to Say No: Don't overcommit yourself.
Remember, taking care of your mental health is just as important as your physical health. By incorporating these practical tips into your daily routine, you can improve your overall well-being and better navigate the challenges of daily life.
While these tips can be helpful, it's important to seek professional help if you are finding it hard to cope. “HELP IS AVAILABLE”. If you are struggling with your mental health, or know someone who is, reach out to the Suicide Crisis Line hotline on 0800 567 567. They are available 24 hours a day in all 11 languages.
*References: hst.org.za
*References: hst.org.za
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