Mental health is s state of well-being in which a person is able to manage the challenges and stressors of life. It's not something that you can just "get over" or "snap out of". Mental health issues are real, and they're not something to be ashamed of.
The National Health and Morbidity Survey 2019 revealed that there are half a million of Malaysian adults (aged 18 years and above) suffering from depression in Malaysia.
The most common mental health disorders in community settings are depression and anxiety. Depression is a mood disorder that cause distressing symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating or working nearly every day for at least 2 weeks.
In addition, anxiety disorders often go hand in hand with depression. People who have anxiety disorders struggle with intense and uncontrollable feelings of anxiety, fear, worry, and/or panic. Both depression and anxiety interfere with daily activities such as job performance, school work, and relationships.
SIGNS AND SYMPTOMS
Steps to Mental Wellbeing
1.Connect with other people
Good relationships are important for your mental wellbeing. They can:
help you to build a sense of belonging and self-worth
give you an opportunity to share positive experiences
provide emotional support and allow you to support others
There are lots of things you could try to help build stronger and closer relationships:
DO's
if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together
arrange a day out with friends you have not seen for a while
try switching off the TV to talk or play a game with your children, friends or family
have lunch with a colleague
visit a friend or family member who needs support or company
volunteer at a local school, hospital or community group.
make the most of technology to stay in touch with friends and family. Video-chat apps like Skype and FaceTime are useful, especially if you live far apart
DONT'S
do not rely on technology or social media alone to build relationships. It's easy to get into the habit of only texting, messaging or emailing people
2.Be physically active
Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:
raising your self-esteem
helping you to set goals or challenges and achieve them
causing chemical changes in your brain which can help to positively change your mood
DO's
find free activities to help you get fit
if you have a disability or long-term health condition, find out about getting active with a disability
find out how to start swimming, cycling, or dancing
find out about getting started with exercise
DONT'S
do not feel that you have to spend hours in a gym. It's best to find activities you enjoy and make them a part of your life.
3.Learn new skills
Research shows that learning new skills can also improve your mental wellbeing by:
boosting self-confidence and raising self-esteem
helping you to build a sense of purpose
helping you to connect with others
Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.
Some of the things you could try include:
DO's
try learning to cook something new. Find out about healthy eating and cooking tips
try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills
work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials online
consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing
try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint
DONT'S
do not feel you have to learn new qualifications or sit exams if this does not interest you. It's best to find activities you enjoy and make them a part of your life.
4.Give to others
Research suggests that acts of giving and kindness can help improve your mental wellbeing by:
creating positive feelings and a sense of reward
giving you a feeling of purpose and self-worth
helping you connect with other people
It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.
Some examples of the things you could try include:
saying thank you to someone for something they have done for you
asking friends, family or colleagues how they are and really listening to their answer
spending time with friends or relatives who need support or company
offering to help someone you know with DIY or a work project
volunteering in your community, such as helping at a school, hospital or care home
5.Pay attention to the present moment (mindfulness)
Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.
Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.
Try CBT (cognitive behavioral therapy), which teaches how thoughts affect feelings and behaviors; this type of therapy has been shown to be effective at treating anxiety disorders by helping people identify negative thought patterns and replace them with more positive ones instead!
For emotional support
Call 03-76272929 Befrienders Kuala Lumpur 24/7 Helpline
