Mental health affects how we think, feel, and act. It shapes how we handle stress, relate to others, and get work done. Pressures at home, work, school, or in the community can wear anyone down. The good news: small changes and early help usually make a big difference.
Look for clear changes in behavior or mood. Persistent sadness, loss of interest in things you used to enjoy, trouble sleeping, constant worry, irritability, and changes in appetite are common warnings. If someone seems confused, disconnected from reality, or talks about hurting themselves, treat it as an emergency. Noticing these signs early lets you act before things get worse.
Sleep matters. Pick a bedtime and a short wind-down routine — no bright screens for 30 minutes before bed helps. Move a little every day; a 20-minute walk can lift the mood. Eat regular meals, limit alcohol and recreational drugs, and drink water. Break big tasks into tiny steps and celebrate small wins. Try focused short work bursts: 25 minutes on, 5 minutes off. Use one breathing trick when anxiety spikes: inhale for four, hold four, exhale for six — repeat five times. Keep a short contacts list of two friends, one family member, and a clinic phone number.
Build simple habits that protect your mental health: set a daily routine, make time for one hobby, and connect with others even when you don’t feel like it. Routine gives the brain predictability, and connection reduces isolation.
If someone tells you they’re not okay, listen first. Ask straightforward questions: "How long have you felt like this?" or "Would you like help finding someone to talk to?" Do not say things that dismiss feelings like "just relax." Offer to sit with them while they call a clinic or help them book an appointment. If they mention suicide, ask directly: "Are you thinking of harming yourself?" Asking doesn’t increase risk — it opens a chance to get help. If there’s immediate danger, call emergency services or a trusted local helpline and stay with the person.
Finding professional help can be hard where services are limited. Start with community health workers, local clinics, or university counselling services. NGOs and faith-based groups often run support programs. Teletherapy and online support groups are expanding and may be useful if privacy is possible. Check trusted sources like your national health ministry or the WHO mhGAP programme for service lists.
If thoughts of self-harm appear, make a safety plan: remove or lock away means, tell a trusted person, and set clear next steps like visiting a clinic or calling a helpline. Emergency signs include severe confusion, very fast mood swings, and clear plans to hurt yourself. In those cases seek urgent medical help.
Want more local stories, practical guides, and advice for African communities? Browse our mental health tag on Africa Daily Insight for reporting, personal accounts, and expert tips. If one idea here helps you, pass it on — it might help someone else today.
Ryan Fox reflects on the tragic death of Grayson Murray and his own experiences leading up to the RBC Canadian Open. Murray's suicide at age 30 has cast a shadow over the golfing community, prompting calls for mental health awareness. Fox, alongside fellow players, hopes for a return to some semblance of normalcy in the upcoming tournament after a series of unfortunate events.
View More
