Yellow September: If it’s hard, ask for help!

This is the motto of the campaign promoted by the Brazilian Psychiatric Association

Another campaign will start on September 1st “Yellow September”. Since 2013, the Brazilian Psychiatric Association (ABP), in collaboration with the Federal Council of Medicine (CFM), promotes a series of actions to raise awareness among the population on the importance of taking care of mental health and preventing suicide.

This year’s motto is “If you need help, ask for help!” Although mental health is still a taboo for many people, this is the first step to finding relief from emotional distress. This means talking to a friend, relative, support group, or health care provider.

The World Health Organization (WHO) estimates that more than 1 million people die each year worldwide, including underreported cases. In Brazil, approximately 15,000 cases are reported each year. According to the ABP, there is a worrying upward trend among young people.

How to take care of mental health?

Having a mental health that is “in step with the times” involves our ability to experience well-being, the way we manage conflicts and negative feelings, the recognition of our limits and the way we relate to others. Therefore, we have separated seven important tips to take care of yours:

1. A healthy body is part of the equation

Body and mind are connected. Therefore, taking care of one interferes with the other and vice versa. See some examples of habits that have a positive impact on mental health:

• Stay an active person: Being physically active helps your body release hormones related to well-being and motivation. Whether it’s a walk outside, a bike ride, dancing, stretching, or any other type of activity, the important thing is to find something you enjoy and that you can always do.
• Eat well: try to make healthy choices when eating; Studies show that eating too much ultra-processed food, as well as excessive alcohol or caffeine use, can increase your risk of depression or anxiety.
• Sleep well: try to sleep well every night. This improves your disposition, mood and motivation to do things.
• Find the things that make you happy: sing, listen to your favorite music, read, play, chat with friends, plant a tree, cook, draw… there is a universe of possibilities. All of this can help combat chronic stress, which over time increases the risk of mental disorders.

2. Maintain a (real) connection with people

If it is difficult to meet up, you can stay in touch with your close friends and family through social media or by phone. But don’t forget about face-to-face contact, which makes a huge difference to your well-being – this also includes interactions you have with concierges, salespeople, co-workers or classmates.

3. Acknowledge and embrace your feelings

Understanding how you feel is very important. Don’t ignore your feelings and try to talk or write about them to understand them better. It’s okay to feel what you feel. Also, putting pressure on yourself to always be “happy” or productive can make you feel worse.

4. Pay attention to your sensations

The body experiences and reacts to everything we feel. Do you always have a headache? Do your shoulders, chest, or stomach sometimes feel tight? Try closing your eyes and listening to your breathing. Notice how every part of your body feels, from your head to your toes, and notice if you feel tension, pain, or pressure. Being aware of where you feel the most tension can help release that feeling.

5. Take deep breaths to calm down

Slow breathing is one of the most effective ways to calm the body when we experience feelings such as fear, anxiety, worry or anger. Close your eyes, think of a quiet place and follow these instructions:

• Concentrate on breathing slowly;
• Inhale slowly for a count of three and exhale slowly for a count of three;
• Practice for a few minutes.

6. Avoid harmful ways of dealing with stress

When we experience difficult feelings, it is normal to adopt certain behaviors that end up making our condition even worse. This includes isolating ourselves from others, eating too little or too much to try to compensate for the discomfort, giving up activities that give us pleasure, and resorting to substances such as drugs, alcohol, and tobacco.

7. Talk to someone you trust

It’s not always easy to deal with stress, worry, or sadness without help. So connect with someone you trust to tell them how you feel. Sharing feelings often makes a person feel better.

If things are too difficult and trigger thoughts of hurting yourself or that life is no longer worth living, it is best to seek help from mental health professionals. These thoughts are not uncommon and you should not be ashamed if you have them.

Where to seek help

There are some really interesting services you can count on if you need help. One of them is the CVV (Centro de Valorización de Vida), which you can access by calling 188 or through the website (cvv.org.br). There is also a chat that can be used to connect with someone.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.