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    Things You (Probably) Didn’t Know About Antidepressants – And Depression

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    Sadly, we still live in a time when not everyone understands antidepressants and depression in South Africa. In some cases, people disclosing their mental health issues have been labelled “crazy”, “pretending to be sick” and “not strong enough”. This kind of attitude can lead to patients not seeking help, which can deteriorate their mental health further.It’s a troubling reality in a country where a quarter of South Africans are thought to be depressed. Of those, a majority never receive treatment. Antidepressants are a powerful tool in alleviating the symptoms of depression, anxiety and other mental health conditions, but misconceptions about the meds persist. Per the South African Society of Psychiatrists (SASOP), “the stigma associated with mental illness, as well as the misconception about the benefits and use of antidepressants serve as major barriers to people seeking assistance.”In the interest of breaking the stigma that permeates mental health in South Africa, here are things to know about antidepressants and depression, from SASOP.Nobody chooses to be depressedFirst – and most importantly: depression is not a choice. “It is a common misconception that depression is a condition that can easily be overcome by simply ‘snapping out of it’,” says Dr Gagu Matsebula, specialist psychiatrist and member of SASOP. “However, no one chooses to be depressed. Depression is not a sign of weakness; a result of wallowing in grief or sadness, a lack of positive thinking or self-pity. It is a medical condition that negatively impacts brain function due to biological or environmental factors.”Depression comes in different circumstancesWhile it’s not a disease you can “catch”, there are triggers:Genetics – strong medical evidence shows that genetic factors up the risk of depressive disorders.

    Anxiety – studies show that depression is linked to other mental health disorders and that higher levels of anxiety can, over time, predict higher depression levels.

    Trauma and early adversity – It’s widely acknowledged that traumatic events (including loss, grief, stress and abuse) can lead to depression and PTSD.

    Socio-economic status – evidence shows a link between a lower socio-economic position and mental health issues. A 2019 study of South Africans noted a cycle: “people could get trapped in a vicious cycle in which poor socio-economic conditions lead to depression, which, in turn, can cause further damage to their economic prospects.”READ MORE: More People Are Using Ketamine For Depression – But How Safe Is It?Symptoms of depression can differ“Depression manifests as a persistent feeling of sadness as well as a loss of interest in previously enjoyed activities, and it typically lasts for more than two weeks,” explains Dr Matsebula. “It affects thinking, memory, motivation, eating and sleeping patterns, and can lead to substance abuse as a coping mechanism.”Other symptoms of depression include:Prolonged feelings of irritation or restlessness

    Persistently feeling sad and empty

    Poor concentration, memory or decision-making abilities

    Feelings of excessive guilt or low self-worth

    Hopelessness about the future

    Thoughts about dying or suicide

    Disrupted sleep (including insomnia or hypersomnia (oversleeping), or early morning awakening)

    Changes in appetite or weight

    Feeling very tired or low in energy

    Increased usage of alcohol or drugs

    Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

    Deterioration of social relationshipsMost notably, when you’re depressed (and not just sad), those feelings last most of the day, almost every day and at least for two weeks.Depression looks different for everyoneThe World Health Organisation notes that not one person’s experience of depression is like another’s. Depressive episodes can be mild, moderate or severe; they can occur once or repeatedly; people’s abilities to do things can differ. For example, some people with depression can retain the ability to focus, while others can’t.READ MORE: 4 Proudly South African Apps For Mental Health SupportHow to get helpIf you suspect you have depression, it’s critical (we underlined it because it’s *that* important) that you seek professional help. Even a GP will be able to assist – they can also prescribe antidepressants. But a good GP will refer you to a psychiatrist and psychologist for specialised care. If you have medical aid, take heart: Prescribed Minimum Benefits mean that with any medical aid scheme (regardless of the plan), you’re able to access a number of mental health resources, like psychiatrist or psychologist sessions – for free.These resources are there for *you*These avenues are accessible and available for you, in any situation. Never feel afraid to reach out.SADAG

    This national organisation has resources, helplines and more for anyone looking to get treatment for depression or anxiety.

    Humanitas

    Humanitas offers counselling services for anyone for free. Your counsellor will be a counselling intern with a degree in either psychology or social work.

    Headroom

    This site is a database with legs. It allows you to access psychologists, counsellors, and social workers and to book therapy sessions.

    How antidepressants workOnce you’ve spoken to a doc or psychiatrist, they may prescribe antidepressants. The technical term is selective serotine reuptake inhibitors (SSRIs). You may have heard of some of them: sertraline (Zoloft) or fluoxetine (Prozac).Here’s how they work: “SSRIs work by increasing the levels of serotonin in the brain, a neurotransmitter that carries signals between the brain’s nerve cells, ultimately improving one’s mood,” explains Dr Matsebula. In some people, serotonin can be “dumped” by the body, creating a deficit that causes mood to plummet. SSRIs work to prevent that action. “This medication prevents the reabsorption of serotonin into nerve cells, thereby increasing its availability and improving message transmission. The ultimate goal of antidepressants is to restore the balance of deficiencies of serotonin and other neurotransmitters that may be causing the depressive symptoms.”For many people, it’s a total game-changer, improving energy levels, happiness and contentment. “Some people fear antidepressants, but it is safe to use. There are several types of antidepressants, with different side-effect profiles,” says Dr Matsebula.You might need to change medsBecause of those side effects (and efficacy), it’s totally normal to have to change meds sometimes. Per SASOP, while many individuals respond well to the first prescription of antidepressants, some may need to try several different antidepressants before finding the one that works best for them.This is also why it’s crucial to stay in contact with your doctor. They will be able to take note of your symptoms and any possible side effects and tailor a solution for your body. Regular sessions (every three months) are critical. If your memory sucks or you generally don’t pay attention to your body, keep a journal! Every little thing counts.READ MORE: Many Women Are Battling Depression During Pregnancy. Here’s What To Know, If You’re StrugglingAntidepressants don’t work overnightUnlike headache pills or antibiotics, antidepressants are long-acting treatments, meaning they take a long time to work. We’re talking weeks.“It is crucial to be patient when using antidepressants and to take the medication daily as prescribed by a doctor. It may take several weeks for the medication to take full effect and it is important to continue with the prescription for at least six months to prevent symptoms from recurring. Every person responds differently to antidepressants and some individuals may require long-term usage,” says Dr Matsebula.Also, if you’re feeling better: don’t stop your treatment. It’s not like a cold; if the meds are working, so you should keep taking them. “It is vital not to stop the medication or reduce the dosage independently, even if feeling better. Unlike other medications such as sleeping tablets, antidepressants do not cause physical dependence or addiction. A doctor’s guidance is crucial when increasing or reducing the dosage or ending the treatment,” says Dr Matsebula.Antidepressants don’t “cure” depressionDr Matsebula says it is important to note that depression is treatable through medication to address the underlying biological issues contributing to the condition. The most common treatment approach combines medication with talk therapy (psychotherapy).  Plus, this approach tends to have the best outcome for patients.Talk therapy (chats with a licensed psychologist or counsellor) is highly beneficial in addressing depressive symptoms by exploring, and processing, past and current experiences with a trained professional such as a psychologist. This approach is particularly useful for situational depressive episodes (such as the loss of a loved one or partner conflict) or childhood trauma, as it helps the patient gain clarity and an understanding of the root causes of distress.You don’t have to feel depressed foreverLastly, it’s important to remember that you can get help – and feel better. Remember, seeking professional help is crucial in managing depression effectively, and there are resources available to support you throughout your journey to recovery and living a healthy, fulfilling life.To get help for your friends, family, colleagues, or yourself, please speak to your GP, or contact the South African Depression and Anxiety Group (SADAG) on 0800 12 13 14, or send an SMS to 32312 and a counsellor will call you back.

    Michelle October

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      “We Need To Have More Open Conversations About Miscarriages, Abortions And Pregnancy”

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      Social psychologist Hilary Davies shares her experience and lays out the need for open conversations about miscarriages, abortions and pregnancy.**Trigger Warning: This personal experience piece discusses sensitive topics such as abortion, miscarriage, pregnancy and grief. Please proceed with caution and take care of yourself while reading this content.**Five uncertain days About a year ago, I found out that I was pregnant. I was not in a stable relationship with the man involved. It was still the early days of starting up my first business. I was not financially stable, and my living situation was not conducive to raising a child. The logical decision was to terminate the pregnancy. But even at that early stage, there was a deep internal desire and instinct to keep this pregnancy. Whilst I was grappling with what felt like an impossible choice, the decision was taken out of my hands. I miscarried. In the space of five days, I found out I was pregnant, registered the impact on my future, experienced the miscarriage and felt the emotional loss. Those five days of turmoil, fear and uncertainty felt like months.  After the initial rawness of my experience wore off, I found myself talking openly about it to friends, family and colleagues. To my surprise, this opened up new layers of conversations on a topic that until then, for me, remained relatively unspoken. It has led me to reflect on how we respond to pregnancies, especially the unplanned ones, and the subsequent miscarriages and terminations that may follow. Once I started peeling back the layers of conversation, I was shocked by the frequency and similarity of this common experience, and the lack of open dialogue we have around them.Miscarriage, by the numbers This isn’t a debate on the moral standing of abortion. In South Africa, abortion is regulated and protected by the Choice On Termination Of Pregnancy Act of 1996. It gives us the freedom to choose based on our own morals and lived experiences. Grounding into the freedom that we are bestowed with this Act, I’m sharing my experience. It’s a small step to normalise conversations about miscarriages, abortion and pregnancy.Globally, the prevalence of miscarriage is estimated at 10-25%. One recent WHO source putting the number at one in four pregnancies. Per the WHO Department of Sexual and Reproductive Health and Research, 30% of all pregnancies end in abortion, either through choice or for medical reasons. In South Africa, 461 000 pregnancies ended in abortion between 2015 and 2019. The official figure, however, is known to be underreported. This is because of social stigma, financial barriers and access issues that result in women seeking abortions that are not recorded in official statistics. Research shows that including unreported and illegal abortions, the total figure could be more than double the official data. Adding to this the miscarriage rate of 20% and the number of births each year – just under one million live births annually?  It can be estimated that up to nearly half a million women each year could experience a miscarriage or abortion in South Africa.READ MORE: No, Women’s Fertility Isn’t Suddenly Doomed At Age 35The power of conversation With these numbers in mind, how do we – both as individuals and as a society – support women in these experiences? I believe in storytelling as one of the intrinsic ways that we seek to connect to each other. Through this, we learn from others’ experiences, normalise our own and form connections and safety with similar experiences. Storytelling is one of the most direct ways we can meet our psychological need for belonging and acceptance. So if topics of miscarriage and abortion remain taboo and unspoken, what is the impact of that on women? How does the experience of pregnancy, miscarriage and abortion shape our emotions, lives and relationships?“Storytelling is one of the most direct ways we can meet our psychological need for belonging and acceptance.”During those turbulent five days, my emotional response was an uncomfortable cocktail of shock, overwhelm, anxiety, vulnerability and fear. My body was processing the sudden and dramatic spike in hormones that occurred from around the time of the first missed period, followed by the sudden and dramatic drop that came after the miscarriage. Physically sore and emotionally exposed, I went into a state of numbness that protected me against the very heightened feelings. In a bid to avoid anything that felt uncomfortable, I threw myself into work. Within ten days, I was on an overseas work project that kept me busy. Through this, I could avoid any feeling of discomfort.Dealing with griefAfter about two months, I slowed down enough to start dealing with what happened to me. Two major things hit me: grief and shame. The loss of a pregnancy can trigger layers of grief – whether it’s planned or not. The pregnancy itself, the longed-for future of a family, the life plan unfolding, and many more. For some women, miscarriages deeply affect their relationship with their bodies and the deep, evolutionary sense of purpose some of us hold linked to motherhood and childbearing. My grief was for something I didn’t even know I wanted. In my mid-thirties, fiercely independent and career-focused, a baby at this stage was almost disruptive. But suddenly a new future unfolded before me that I had never considered with any serious thought. I started to plan and dream – and then just as suddenly as it arrived, it was gone again.  Stages of grief Brené Brown identified three elements of grief in her research. The first is loss: the actual process of losing either a person or thing, as well as the loss of a ‘sense’ such as a sense of normality, a belief about a person, or an understanding. The second element is longing: an involuntary yearning for something. The third element is feeling lost, experienced as a disorientation of ourselves in our physical or emotional world. Things stop making sense the way they did before the loss happened. All three of these were present for me in the months after the loss of my pregnancy.It was only in January this year, with time alone and having taken a break from work, that I was ready to start feeling the grief. Robert A. Neimeyer, a leading researcher in grief, wrote, “A central process in grieving is the attempt to reaffirm or reconstruct a world of meaning that has been challenged by loss.”  The process of reconstructing could only be started when I created space between the acute grief I felt and was ready to start integrating it back into my life.  Part of that reconstructing is in establishing a connection with others through shared storytelling – one of the components that make support groups so impactful in grief healing processes.READ MORE: Here’s How To Actually Practise Mindfulness And Unlock Inner PeaceWhy we need conversations about miscarriages, abortion and pregnancyThe need for connection after a loss is a common response to sadness, as it helps us feel seen and held in compassion. The connection also helps overcome the isolation that accompanied my other major response: shame. Shame is the sense that we, as our unique selves, are flawed or unworthy. It can be triggered by events in our lives where we feel we have fallen short. Shame thrives on secrecy, self-judgement and isolation. We continue to perpetuate the stories that we tell ourselves about our failures or inadequacy. In the context of pregnancies, shame is worsened by the social taboos that still exist around unplanned pregnancies, the judgement around abortions, and the sometimes perceived failure of our bodies during a miscarriage. In my case, I felt irresponsible for getting pregnant outside of a relationship. I felt that I would be judged for the situation I found myself in. I felt ashamed that my body was unable to keep the pregnancy. None of this is logical, but in my own mind, the conversation became a dark spiral. The inability to talk openly about these experiences only worsens them.The remedy to this comes again from connection, from feeling understood and from empathy. The fastest way to eliminate shame is to put it in broad daylight, to expose all of the gremlins that are waiting to catch us.  But to do this, we need to create safe spaces where conversations can be had without judgement that leads to further shame. Through this, I was also able to show myself empathy. Slowly but surely, I rebuilt my trust in myself and my body.Support is keyIt took me three months of running away from the feelings before I could address them. But I was lucky in the support I had around me when I was ready. What became abundantly clear was that rather than dealing with this on my own, I needed to lean on my support, through family and friends, to help me process my feelings and reactions. By sharing my experience, I managed to reframe the self-judgement and self-blame that I’d had with for months. Research by Martin Seligman into resilience factors helps us address this with the three P’s: personalisation, permanence and pervasiveness. Through hearing other’s stories and sharing my own, I recognised that this was not all my fault. It was not a permanent pain that I couldn’t work through. It was not pervasive in all areas of my life.These conversations developed in me a sense of belonging and connection with women that helped me feel safe and accepted. It also helped me accept myself and what had happened, turning the blame into compassion. With that, I was able to give myself a break – literally and figuratively. Easing the pressure on myself and taking some time off to rest and recover from the events was the single most important thing I could do.Connections create healingIt’s taken me a year, a lot of conversations and hours of embodiment practices, but I can now reflect on the events of last year with a gentle sadness and deep acceptance. Despite the loss, I’ve gained invaluable wisdom from it. For starters, I know for the first time that being a mother one day is a deep desire that I hope to be lucky enough to fulfil. My miscarriage has given me clarity on my future that I’ve never had before. Although I don’t plan to start a family in the next few years, the decisions I make now around my business, my health and my lifestyle are already helping me prepare and build that future life.This experience has also given me a newfound respect for a woman’s body, what she is capable of and how she continues to be judged, talked about, misunderstood and misrepresented in our society. In general, our understanding of our own bodies, cycles and needs often falls below par. Education about our cycle, how to work with it and adapt our daily lives to optimise it, is one of the most empowering gifts we can give ourselves.“I felt that I would be judged for the situation I found myself in. I felt ashamed that my body was unable to keep the pregnancy. None of this is logical, but in my own mind, the conversation became a dark spiral. The inability to talk openly about these experiences only worsens them.”Men should join, too The men in our lives also play a key role in how we heal and recover from experiences of pregnancies. We often focus on the women’s experience in these matters, even though they can have a significant impact on the men as well. Creating space for conscious conversations about each person’s experience is a powerful way to process it together, through being vulnerable and present with each other. Successfully navigating these conversations can, as well as help with healing for both, ultimately create a stronger trust and sense of belonging within the relationship.READ MORE: Why Toxic Positivity Is Harmful And What To Say InsteadOpen up Every woman’s experience when it comes to pregnancy, miscarriages and abortions is different. Mine is neither unique nor representative. How we feel, respond and process this depends on a myriad of factors. On reflection though, one thing I can say for certain is that we need to be having more open conversations about these very normal and very common experiences that women have. We need to speak about it so that we can ask for the support that we need – from our loved ones, from work, from our friends. So we challenge the shame and isolation that women face. We need to speak so others feel safe as well. We need to speak about it so that we can tell our own stories, and through that find the sense of belonging and support we need through these challenging times.If you find yourself or a loved one going through this, I encourage you to embrace the vulnerability to be open about the experience. Take time to rest. Be compassionate and gentle. Ask for help. Share your feelings. Lean into the support around you, or seek out the support you need, rather than withdrawing into the pain. Together, through the shared experiences and storytelling of women, we can normalise our experiences to create safety and acceptance, that allows us to heal.

      Hilary Davies

      Hilary Davies is a social psychologist specialising in Diversity, Equity, and Inclusion (DEI) coaching and consulting. Her focus is on gender equality and organisational transformation. She is passionate about supporting women’s development by addressing the invisible barriers that impact their lived experiences. Hilary is the founder of 328 Women’s Coaching. It’s a programme designed to help women deepen self-awareness and catalyse growth in both their personal and professional lives. For more information, visit www.hedcoaching.com or learn more about coaching at www.328.co.za. More

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      Here’s How To Actually Practise Mindfulness And Unlock Inner Peace

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      We’ve got some good news. While you may feel that mindfulness is a a lot to get a handle of, the truth is you already practise mindfulness in other ways all the time. For example, you’re mindful when you need to change lanes, or when you use an oven mitt so you don’t burn yourself.

      So why not try intentionally putting some mindfulness techniques into practice? We’ve got everything you need to know right here in one place so you can click away from this article a whole lot more zen.

      What Is Mindfulness?

      Based on Zen, Vipassanā, and Tibetan meditation techniques, the concept is over 2 500 years old and has been practised over countless generations. It’s the practice of being aware and conscious in the present moment, calmly acknowledging and accepting your feelings and is used as a technique in therapy. This awareness has opened the door for thousands of pieces of literature on the topic because it works so well.

      3 Books To Read About Mindfulness

      The Power Of Now by Eckhart Tolle

      Wherever You Go by Jon Kabat-Zinn

      The Miracle Of Mindfulness by Thich Nhat Hanh

      READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any Age

      What Are The Benefits Of Mindfulness?

      Studies reveal a direct link between mindfulness practices such as meditation, breathwork and yoga, and an array of health benefits.

      Mindfulness Can Lower Your Blood Pressure

      A 2022 study in the Journal of Tehran University Heart Centre found that mindfulness meditation “showed a significant reduction in the mean blood pressure, stress, depression and anxiety scores, as well as a significant improvement in different aspects of quality of life in patients.” Fabulous news!

      It Can Reduce Inflammation

      A 2019 study found that mindfulness meditation helped the brain manage stress – a known inflammation trigger – and therefore could reduce levels of inflammation.

      Mindfulness Can Promote Better Sleep

      A 2018 study found a promising correlation between mindfulness practises and better sleep with less disturbance. Other experts believe it might even help fight insomnia, too.

      It Can Help You Recover Quicker From Stress

      While it’s kinda the whole point for mindfulness to nix stress, it could also help you bounce back from current stressors. That’s likely because mindfulness equips you to better respond to stress, helping you recover from it faster.

      It Can Positively Influence Willpower and Interpersonal Relationships

      Studies have found that when you practise mindfulness, your ability to react to relationship stress is better. Also, your satisfaction in relationships improves.

      It’s Good For Your Immune System

      Physically, mindfulness practices enhance immune functioning and foster greater bodily awareness.

      It Can Shift Your Mindset

      When you practise mindfulness, a few great things happen. “Mindfulness is more than just a practice,” says Cami Barausse, Head of Yoga at Virgin Active. “It’s a whole mindset shift.”

      It Can Give You Emotional Balance And Mental Clarity

      “For many, it has offered a transformative pathway towards mental clarity and emotional balance,” says Barausse.

      It Can Help You Handle Pressure

      “Mindfulness can empower you to navigate through life’s daily pressures with composure, ensuring that you view challenges as transient phases,” Barausse explains.

      It’s Great For Fitness Enthusiasts

      Additionally, mindfulness offers a plethora of performance benefits for sportspeople and fitness enthusiasts. For athletes, the holistic benefits derived from mindfulness practices can be especially pronounced. Personal trainers and coaches often encourage daily mindfulness and meditation to boost their overall performance and recovery.

      READ MORE: How To Turn Those Forgotten Resolutions Into Attainable Goals

      How To Practise Mindfulness

      “Incorporating mindfulness into one’s routine can be a game-changer for anyone looking to elevate their wellness journey,” says Barausse. For her, it can be as simple as incorporating the practice into your everyday life.

      “Dedicate a few minutes each morning, during a break, or before sleep. Find a quiet space, focus on your breathing, and gently acknowledge your thoughts before bringing your attention back to your breath. This simple practice can anchor you in the present, enhancing your day or preparing you for restful sleep.”

      But if you’re not quite ready to be alone with your thoughts, these activities can help you settle into the present moment, too.

      1. Practise Mindfulness With Yoga

      “The social aspect of mindfulness as a group makes it a validating, often profound experience, which many people find spiritually significant,” says Barausse. So head to your local gym to try out a yoga class.

      By focusing on your breathing as you work your way through each pose, you allow yourself to focus only on the present moment – which in itself is an act of mindfulness. Allow other thoughts to melt away and focus only on your breath, each moment, and how it feels.

      Want to get started at home? Try this easy 15 minute yoga flow.

      2. Try Walking Meditation

      If it’s hard to sit in one position while focusing on creating mindfulness, so why not try a meditative walk? During the walk, focus on your breath, the air and objects around you.

      And if you want to level up those walks, why not take on our WH Walking Challenge right here.

      READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

      3. Use Journalling

      Nothing forces you to zero in on your emotions quite like flooding the pages of your diary with your thoughts. While you’re writing, you’re forced to focus on the words you’re creating, which creates mindfulness. You can also take note of the texture of the paper, the way the ink flows, and where in your body you’re holding tension.

      Want to get started? Here are 15 wellness journals you can buy right now.

      4. Do Crafts

      Any activity that requires you to use your hands and stay focused on your given task is a gateway to mindfulness. Keep yourself from wondering thoughts by focusing on the task at hand, like perfecting your brushstroke as you paint.

      5. Eat Mindfully

      Not only is this a healthier way to consume food, it also has mood benefits. While chewing, focus on the feel of your food, the way it smells and how it’s filling you up. You’ll be surprised to see you’ll likely eat less, too.

      6. Try An App

      Mindfulness and meditation apps help you settle into the OG meditation practice. They’ll also let you customise things like the voice, listening time and more. Try apps like Headspace, Calm or Insight Timer.

      3 Mindfulness Apps To Download

      Headspace app

      Calm app

      Insight Timer More

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      18 Mental Health Books For Anxiety, People-Pleasing And More

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      Whatever may be bothering you, mental health books really help. They serve as a roadmap and guide to delving deeper into your psyche and delivering key aha-moment insights that’ll help you shed anxiety, limit people-pleasing or even find your purpose. We’ve gathered mental health books that’ll help. While we’ve grouped them into categories, you’ll find that what works for people-pleasing also helps with setting boundaries or building resilience, for example. Ready to dive into these life-changing reads? Our picks, below.

      For people-pleasers

      Let That Sh*t Go by Nina Purewal and Kate Petriw

      Find peace of mind – no matter what life throws at you – by learning these essential skills when it matters most. Above all, you’ll learn to let things go that just don’t serve you anymore.

      Please Yourself by Emma Reed Turrell

      Keen to get in on not people-pleasing anymore? Transform your life by accepting yourself as you are and not relying on other people’s judgements to bring you joy with this book. Written by psychotherapist Emma Reed Turrell, you’ll learn about different types of people-pleasing and how to break out of the loop.

      READ MORE: 4 Proudly South African Apps For Mental Health Support

      For positive reinforcement

      dear self by Patience Tamarra Davis

      Reassure yourself with this collection of positive affirmations and reminders. They’re all centred around self-love, growth and healing.

      Healing Through Words by Rupi Kaur

      #1 New York Times bestselling author Rupi b Kaur has hand-picked this collection of work, where she explores loss, trauma, love and heartbreak. Through the collection, you’ll learn to be vulnerable and honest and through that, be able to let go and learn to love.

      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More

      For inner child work

      How To Heal Your Inner Child by Simon Capple

      If you’re feeling empty inside but aren’t sure why, this could be the book for you. From tackling addictive behaviours to feeling extra sensitive, or if you’re rarely experiencing joy or happiness, this book tackles these themes by taking things back to your formative years and looking to unpack what brought you to where you are, through healing. A must-read for anyone.

      How To Do The Work by Nicole LePera

      Popular social media therapist Nicole LePera published a book about healing your inner child and actually digging deep to get the work done. Find insights about self-healing and creating a life that you love through this guide. She also draws on new research surrounding the topic and teaches you to scrap old patterns that keep you stuck.

      READ MORE: 6 Foolproof Ways To Protect Your Mental Health At Work

      For assertiveness

      Boundaries by Drs. Henry Cloud and John Townsend

      If you’re tired of letting people walk all over you, this book is an excellent guide to setting up healthy boundaries that you can stick to. Since it was first published, it’s helped millions of people discover the importance of understanding their limitations so they can live more fully. A must-read.

      The Courage To Be Disliked by Ichiro Kishimi and Fumikake Koga

      You might not relate to the title much, but hear us out: the Japanese phenomenon challenges the idea that you need to be liked in order to be the truest version of yourself. Over the course of five conversations between a philosopher and a young man, you’ll uncover insights like freeing yourself from trauma and the expectations of others.

      For anxiety

      Unwinding Anxiety by Dr Judson Brewer

      For those of us struggling with anxiety, this book uproots the source of anxiety with brain-based techniques and hacks that are accessible to use. Author Dr Judson Brewer teaches you how to identify and diffuse triggers and embrace mindfulness.

      The Body Keeps The Score by Bessel Van Der Kolk

      This incredibly popular book takes a deep look at trauma and unwinds it to reveal the way it affects your body, brain and psyche. As it turns out, meds and talking aren’t as effective when it comes to treating trauma stored in your body. Here, learn about a new route: including regulating the body through sport, drama, yoga and mindfulness.

      For intrusive thoughts

      Don’t Believe Everything You Think by Jospeh Nguyen

      Go beyond your thoughts and patterns and venture into the truth already known deep inside your soul. Learn about how to break free from negative thought loops and how to create a life of abundance, flow and ease. A book for tapping into your intuition and letting it lead you.

      Obsessive Intrusive Magical Thinking by Marianne Eloise

      Writer and journalist Marianne Eloise talks through her own journey as an obsessive person with intrusive, violent thoughts and fixation on topics. From there, she finds healing through essays that tackle fixation, disorder and neurodivergence – and how to embrace the self.

      READ MORE: Anxiety In The Morning? Why It Happens And What To Do About It, According To A Mental Health Pro

      For building resilience

      Why Has Nobody Told Me This Before? By Dr Julie Smith

      Getting through the ups and downs of life can be daunting and this book teaches you exactly how, using secrets from therapy. In short, bite-sized pieces, learn how to tackle the exact situation you’re tackling and forgive yourself with practical solutions we could all use right now.

      The Highly Sensitive Person by Elaine N Aron

      Per Aron, highly sensitive people “are often very bright and creative by may suffer from low self-esteem.” Learn how to leverage your unique make-up with these solutions for engaging in a world different from who and what you are. The book offers ways to reframe past events and reframe the way you see yourself.

      For finding your purpose

      The Alchemist by Paulo Coelho

      This deeply moving novel delves into the magic of following your dreams. Through the protagonist’s journey, discover the power of leading with your heart, reading the omens along your path and following your dreams.

      Start Where You Are by Meera Lee Patel

      Looking for something that’s interactive and will help you uncover truths? Look to this book of self-exploration to help you nurture your creativity and self-motivation. The book presents helpful prompts that help you reflect and grow through exploring yourself.

      For mindfulness

      The Power Of Now by Eckhart Tolle

      A seminal text that’s an international bestseller, you’ll learn the power of embracing the present moment for all its worth and how it can create a happier, more mindful life. While the book is not an easy read – go with pen and paper at the ready to jot down your thoughts and answers to prompts – it is a powerful text that can leave you with more answers than you’d thought.

      The Things You Can See Only When You Slow Down by Haemin Sunim

      Haemin Sunim, a Buddhist monk born in Korea and educated in the United States, offers advice on dealing with life’s setbacks, rest, relationships and more. The book is fuelled by requests Haemin wrote in response to questions on social media and is illustrated with calming images.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in health and weelbeing

      4 Proudly South African Apps For Mental Health Support

      by

      There are very few things in life that we can never tire of talking about. And mental health should top that list. This, in a country where the stigma surrounding mental health challenges is still met with nonchalant responses such as, “you’re being lazy” or “just keep pushing”, therefore making it harder for people to ask for help. At around a R1000 and more for a consultation, quality mental health care has become the reserve of those with deep pockets! 

      South Africa’s mental health culture still sees many people choosing to suffer in silence and embarrassment instead of speaking out. Other than private mental health specialists, there aren’t many free or affordable mental health resources to cater to the population. 

      A 2022 research paper published by the Wits/Medical Research Council Developmental Pathways for Health Research Unit found that “South Africans suffer higher rates of probable depression and anxiety than other countries”. This was also a finding recorded by the Mental Health of the World report 2021 which, through the lowest mental health quotient score in the world, concluded that South Africa had a masked mental health crisis. To help you along on your mental health journey, we have compiled a list of apps and social media platforms to lean on when hard times strike. 

      READ MORE: 5 Morning Routines That Actually Work, According To Science

      Fee: Free for individualsAvailable: Android and iOS usersPanda is on a serious mission: to empower people to be proactive with their mental health battles. The user-friendly mobile app features tailored content, assessments, one-on-one therapy sessions as well as anonymous group sessions where you learn on topics ranging from anxiety to depression (and everything in between). The app offers three care packages for individuals, employees and insurers. 

      Fee: R185 per consultation or R120 for an express consultationAvailable: Android and iOS usersWith guaranteed quality healthcare at your fingertips, Kena Health has made it easy to consult a doctor or mental health professional directly. The app connects patients to qualified healthcare practitioners for advice, diagnoses, prescriptions and referrals to specialists or another place of care. Their aim: to make quality health care accessible at a steal.

      READ MORE: It’s Official: Stress Makes Us Crave Junk Food

      Fee: FreeAvailable: Android and iOS users Developed by medical doctors, WHOLE empowers users with ongoing self-care focused on holistic wellness in its entirety. How do they do this? Through a fun way to build healthy habits that can help improve mental health. Experiment with over 100 science-backed activities to boost your happiness. Plus, useful tips that keep you balanced all day and measure your progress. 

      READ MORE: “Social media had me romanticising my mental illness and put me in a hole.”

      Fee: FreeAvailability: Not available as an app yetDeveloped by IT entrepreneur Pieter Oosthuizen, this online support group helps you achieve your mental health and greater self-awareness through sharing and conversations. “The benefit of joining a support group has been widely recognised by mental health professionals around the world,” says Oosthuizen, who was inspired to launch the platform by his own sister’s battle with depression and anxiety.

      “Working with my sister, we started developing a platform that would enable anyone wanting to join any type of support group for a mental health condition or for life coaching generally to do so in a way that’s convenient, secure and affordable. It has also been designed to protect their privacy by allowing them to hide their identity from the host and other group members should they choose to do so.”

      READ MORE: Actress Shannon Esra On Learning To Trust Her Intuition

      More habits to hone

      Over some past few years, several studies have deduced that being constantly plugged into social media increased anxiety and depression. Taking a social media break is helpful for our mental health, as per the research findings of study by the Penn State University, USA and Jinan University, China. If you’re able to silence your mind for a few minutes a day (or more), then meditation also comes highly recommended. Several studies have, in the past, found that practising mindfulness and meditation ultimately leads to decreased stress levels. To get you started, we suggest downloading Insight Timer, Breathe2Relax or Smiling Mind for some guided meditation and breathwork. 

      Click here for some mental health resources and support if you’re in South Africa.  More