Essential Grace Magazine May 2023

May is Mental Health Awareness

month around the world.

What does ‘mental health’ look like especially in relation to anxiety?

Let’s find out more in this issue!

Hello, Dear Reader!

Hello and welcome to the May issue of our magazine! We are so happy to have you as part of our community of readers and writers. This month, we have a special focus on mental health awareness, as it is a topic that affects many of us in different ways.

Mental health awareness week is observed from the 15th to 21st May 2023, and the official theme for this year is “anxiety”. Anxiety is a normal emotion that we all experience from time to time, but sometimes it can become overwhelming and interfere with our daily lives. That’s why we have prepared a series of articles, interviews, tips and resources to help you understand and cope with anxiety better.

We also have some inspiring stories from people who have overcome their anxiety and achieved their goals. Whether you are looking for advice, support, or just a good read, we hope you will find something that resonates with you in this issue.

Thank you for joining us on this journey of mental health awareness. We hope you enjoy reading our magazine as much as we enjoy creating it for you. Remember, you are not alone and we are here to help. Stay safe and healthy!

Want to get in touch? You may do so through our social media pages or directly to the editor through essentialgrace@zoho.com

Happy Reading!

Julie Soko (Managing Editor)

Your mental health matters, and by prioritizing self-care and seeking support, you can empower yourself to overcome challenges and embrace a brighter tomorrow

Anxiety is the Theme of Mental Health Awareness Week 2023

Anxiety is a natural emotion experienced by everyone, but there are instances when it can escalate and develop into a mental health issue.

Various factors can contribute to the emergence of anxiety, such as the stress of exams, relationships, embarking on a new job (or losing one), or significant life changes. Financial concerns and the inability to fulfil basic necessities like heating our homes or purchasing food can also trigger anxiety. Nonetheless, there are techniques available to facilitate better management of anxiety.

What is Anxiety and How Does It Affect Us?

Anxiety is an intricate web of emotions that can impact us both mentally and physically. It is a normal and adaptive response designed to alert us to potential threats or dangers, preparing our bodies for fight or flight. However, when anxiety becomes persistent, overwhelming, and disproportionate to the situation at hand, it can evolve into a mental health condition.

At its core, anxiety is characterized by persistent worry, fear, and apprehension. It can manifest as racing thoughts, restlessness, irritability, and difficulty concentrating. Physically, anxiety may lead to symptoms such as rapid heartbeat, shortness of breath, muscle tension, and fatigue. These symptoms can vary in intensity, ranging from mild discomfort to severe distress that interferes with daily functioning.

The impact of anxiety extends beyond the individual, affecting relationships, work performance, and overall well-being. It can create a perpetual cycle of avoidance, as individuals may withdraw from social activities or situations that trigger their anxiety, leading to isolation and a diminished quality of life. Anxiety can also exacerbate other physical and mental health conditions, intensifying their symptoms and complicating the treatment process.

Understanding and addressing anxiety is crucial for fostering mental wellbeing. Through therapy, self-care practices, and support networks, individuals can learn coping strategies to manage anxiety effectively. With timely intervention and compassionate support, it is possible to alleviate the burden of anxiety and regain control over one's life.

Mental Health Professionals in Northern Malawi

St John of God Hospitaller Services

01311690 / 01311495

John Banda (Psychosocial Counsellor)

Moyale Barrakcs

0994 434 012

johnalickbanda05@gmail.com

Precious Chipeta (Psychosocial Counsellor)

0886 687 857

kanyakulapreciouschipeta@gmail.com

Buxton Shaba (Psychosocial Counsellor)

CEO Youth Mental Health Warrior. Mzuzu Katoto

0996 560 666

William Mackson Phiri 0881 072 623

Justina Msofi (Psychosocial Counsellor)

Luwinga Secondary School

0888 505 043

jasstinamsofi@yahoo.com

Jimmy Kambalame

Lighthouse Trust, Central Hospital. Mzuzu

0999 944 899

When things work against you

The following article was submitted by Esther Teneth.

A social worker, social change agent and an author. She is a self-published author of five self-help books carrying the following titles: Breadfor NormalFunctionality , Outof theCrowd , PowerofSelfAssessment , BeforeWePart Waysand DearGraduate which deliver strategies that provide redemption for various life setbacks, and give direction to boost holistic human development.

Life is full of challenges and setbacks, but how we respond to them makes all the difference. Some people let negative emotions overwhelm them and resort to destructive strategies to cope. Others learn to embrace negative results with a positive attitude and use them as opportunities for growth and improvement.

I used to belong to the first group. I would isolate myself, blame myself, avoid taking risks, hold grudges, and fear rejection. I felt like a failure and a victim of circumstances. But then I realized that I had to take charge of my own happiness and well-being. I decided to step out of my comfort zone and change my perspective.

I learned to accept that things don’t always go as planned and that bad things happen to good people. I learned to be more open-minded and empathetic. I learned to focus on the things that I can control and let go of the things that I can’t. I learned to celebrate my achievements and learn from my mistakes.

Of course, I still face negative situations from time to time. But instead of giving up or feeling sorry for myself, I look for the silver lining and the lesson in every challenge. I see every obstacle as an opportunity to grow and improve.

For example, if I get rejected after a job interview or an application, I don’t quit searching for other opportunities. I ask for feedback and try to improve my skills and qualifications. If I face unfair treatment or discrimination, I don’t let it define me or limit

me. I seek justice and stand up for my rights. If I experience a break-up or a loss, I don’t lose hope or faith in love. I heal myself and open my heart to new possibilities.

One of the current issues that illustrates the importance of turning negative situations into positive opportunities is the case of some standard eight pupils in Dedza, Dowa and other districts who failed to write their national exams due to some corrupt deeds of some teachers in handling pupils’ examination fees. Imagine how devastating it must be for them and their parents. They worked hard and prepared for their exams, only to be denied the chance to cross over to form one.

But instead of giving up on their dreams or resorting to violence or crime, they can use this setback as a motivation to work harder and smarter. They can seek alternative ways to pursue their education, such as online courses or scholarships. They can also join forces with other pupils and parents who are facing the same problem and demand accountability and transparency from the authorities.

The bottom line is that we all have the power to turn negative situations into positive opportunities. It is not easy, but it is possible and necessary. By doing so, we can enhance our holistic development and contribute positively to our society.

The Power of ‘No’: My Journey Out of Depression

Photo credit: https://www.pexels.com/@nicola-barts/

often talk about how men need to speak and share what is happening in their lives. When suicide statistics are announced globally and within Malawi, most of the cases are men.

As part of Mental Health Awareness month, one man chose to share his journey with depression and what he has been through the in the past year. Due to the sensitivity of the content, this story is shared anonymously.

“I was in a very deep depression for about nine months. I suffer from occasional melancholy, but this experience was worse. I lost my passion for life, doing things that I enjoy and that make me happy. I was overwhelmed with sadness to the point that I would cry uncontrollably by myself without any reason. There was no specific trigger, I would just cry because I felt hopeless.

I tried to hide it and pretend that everything was fine but when I was alone that wasn’t the case. I am a private person and I don’t like to share my problems with others. However, I confided in my loved ones including my wife, who could see I was depressed, and she told my family. They got involved and my mother suggested I see a therapist, who unfortunately had a threemonth waiting list.

I decided to figure out what was causing my problems. I started walking or jogging. I had friends who joined me and they also admitted that they were going through something related to my story, which had a healing effect on me. I was able to open up and talk about my issues with them and it was helpful. I also had deep conversations with my wife.

At first it was hard because I believe that I always keep it together and I rarely like to be vulnerable. However, we kept talking and sometimes we talked for hours on end. At first, she would want me to snap out of it but as we engaged and talked more it helped her to understand what I was going through.

The other thing that helped was books. A friend gave me a book that was about overcoming depression. It spoke directly to what I was experiencing. Gradually I began

We

to understand what was causing my depression. It was about certain decisions that I had to make in my life and the realization that I was going through changes that I wasn’t ready for that left me feeling overwhelmed.

These were mostly related to family and roles that I was expected to play which I had no control over and some of which I disagreed with. Because I don’t say no in my family and the responsibilities were being dumped on me, something that I didn’t want. I realized that I was putting on a mask of someone who is always available, always says yes when I really didn’t want to. I would say I would do it, when in fact I couldn’t or didn’t want to.

My depression was a combination of several things that were happening at the same time but rooted in my inability to say no to things that I could not do for fear of being seen as a bad person. When I came to that realization, I decided to take steps to start saying no to things and withdraw from such situations. That was when my depression lifted. Right now, I am not depressed but I can say that it is easy to go back to that situation. It happens when I start saying yes to things I don’t want to do or don’t believe in. It is also about having time for myself, not just for everyone else.”

Healthy boundaries are essential for maintaining our mental health and well-being. They help us to respect ourselves and others, to communicate our needs and preferences, and to avoid unnecessary stress and conflict.

By setting healthy boundaries, we are saying yes to ourselves and our happiness.

When we set healthy boundaries, we are not only protecting ourselves from harm, but also empowering ourselves to live authentically and confidently. Healthy boundaries can also improve our relationships, as they foster trust, honesty, and mutual respect.

In the shadows of our daily lives, hidden beneath the masks we wear, there exists a tapestry of personal experiences, woven together by the threads of poor mental health. These experiences are often veiled in silence, whispered only in hushed tones behind closed doors. But this month, we break the silence. We bring forth the stories of those who have walked through the darkest corridors of their minds, navigating the labyrinth of anxiety, depression, and anguish. These stories are not bound by age, gender, or background, for mental health knows no boundaries. They come from the depths of shattered dreams, overwhelming pressures, and battles fought in solitude.

They are the tales of warriors, both seen and unseen, who have stared into the abyss and fought their way back, their resilience illuminating the path for others in search of solace. By sharing these anonymous accounts, we aim to shed light on the human experience, to dispel the misconceptions that shroud mental health, and to create a space of understanding and empathy. Together, we can dismantle the stigma that isolates and inhibits. Let us bear witness to these narratives, and may they serve as a testament to the strength and courage that resides within us all.

Fortunately, this past year has been good. The year that was a headache for me was 2020 due to COVID. I have asthma and the news said anyone with asthma was likely to die and I used to have panic attacks. I didn’t want to be around people because everyone looked infected to me, and I withdrew from people. It got so bad that I had to see a psychologist. She prescribed medication and that helped a lot. Female 30-45

My future. I have been struggling with leaving work and my husband falling ill, and I was unable to travel to see him due to financial difficulties.

I was worried about his health and my future. When it gets too much, I check out and cry and I have been trying to find a therapist to help me put some things in more perspective. Female 30-45

Negative news from mass gun shootings and politics. I have cut down significantly on reading the news – Female 30-45

Financial situation and debts. For almost five to six months, I was having sleepless nights, even up to now I am experiencing insomnia. To resolve part of the challenges, I restructured some of the debts which I had and tried to control expenditure. I also got involved in a partnership so I could be assisted out of the financial situation I am in. The major challenge is that it was not all due to me, but I was blaming myself that I did not act sooner. I believe I will overcome. Male 30-45

Leaving my job to start a business. I feel like I’ve been holding my breath for the past year. I am in a constant state of anxiety – no longer having the safety and security of a pay check and the lifestyle that came with my job. Being at the mercy of a failing economy, rotten infrastructure and a leadership crisis – bad business environment especially for new entrants. This is still an ongoing situation. What is helping is returning to a daily habit of communion with God through prayer and silence. Daily stock taking of what is going well, verbalising gratitude, listing what could be better, asking for help and staying tuned to the needs of others and responding wherever possible.

This phase of my life has also highlighted the need for a life companion. A number of times I have wished I could turn to my partner and ask, “what do you think we should do?” I have never felt lonelier than I do now -oh wait, I was lonelier when I was married! True story, but you get my point. Sometimes I get gripped with fear that my loneliness will get worse as I get older, and I panic and break down in tears. What is helping is prayer like with the first issue, praying for someone to come along or confirmation that I am meant to be on my own and I will be okay.

Female 30-45

Finances. Nothing can be done; prices are escalating every day. Male 40-50

My day job has affected my mental health a lot. Having to balance my passion and finances and financing my passion has been one of the most tiring endeavours. But it has brought a lot of change in my life in terms of the amount of productivity I have. The positive is that I can now produce the things I want to produce but the negative is when I can’t do everything that I want to do and must delegate somewhere which is good even though when I delegate, I am not excited over the quality vs what I would do. This changed a lot of things for me, the way I perceive things and the way I perceive myself. Male 25-35

Work. I deal with it by sticking to my eight hours, ignoring the BS and focusing on what is in my control. Female 30-45

Abusive leaders’ culture at work and moral injury (knowing what to do but the system not allowing you to do what you should, making you give lower quality and minimum resources). I deal with it through prayer and meditation, spending time with friends and family, coaching, counselling and doing meaningful stuff. Female 30-45

Work stress and Cyclone Freddy. Walking helps me and reading cheesy, historical novels. Female 35-45

The death of my sibling which has caused us to deal with the fallout arising from their spouse from whom they were divorced for more than five years. The biggest lesson for me has been that everyone should have a valid will always – you never know when death will knock at your door. Male 30-45

Betrayal by a friend. I was part of a group of women friends. This person kept repeatedly telling me to get married (I am a widow). Then she seemed to have changed in the way she behaved towards me. I got surprised that other friends in the group also changed their attitude towards me. It turned out that the friend called everyone in the group and said many bad things about me. She alleged that I was telling people she was having an extramarital affair and went out of her way to call everyone in the group, crying and making all sorts of false allegations. This broke me, especially being a widow. Life is already difficult specially to hang out with married people. I was broken and lonely and changed in my attitude towards all my friends in the group, I withdrew from them. I was lonely and bitter. Because I am a Christian, I forgave her. But I removed her from my life and she is now an acquaintance. I am healing but I am now protective of being free with people because you don’t know what’s in someone’s heart. Female, 30 – 45

Overcoming my imposter syndrome which affects me through procrastination and anxiety. The last year it’s been about trying to do something about it rather than wallowing in it and letting it get control. I feel it coming through in procrastination and anxiety but I am learning to channel that into doing something productive rather than wallowing in it. Female 25-35

Work. I found out recently that the person fanning flames at my workplace was a classmate with my best colleague at the office. Prayer has helped but it has been difficult. Male 30-45

In the past year, I have been affected by my own self-worth and self-esteem issues that have tackled me with a vengeance and the absence of other family. I have also been affected by the loss of community due to moving to another location. I have not been able to build a robust community to support the process. Its on-going and I have not done a good job of dealing with it this year. I spend more time virtually connecting with old friends. I spend time in nature as much as possible. I have been trying to find a therapist and also talk to a counsellor. I have also read books that address the things on my mind like transition, feeling stuck and personal challenges. I also got into a woman’s coaching fellowship for a mentor to help me address workplace anxieties and stresses. Female 30-45

My mental health is being affected by my physical health. I have never been able to get a handle on my physical health and as a woman of a certain age, what used to be an easy fix is now a source of constant feelings of doom and occupies more of my mental space than ever before. I am looking into techniques like meditation and mindfulness but it’s tough. I am afraid it will lead to health problems. My all or nothing mentality is a blocker. Female 35-45

I am working on finding a solution.

– Female 35-45

Do you have a personal story about your mental health journey that you would like to share with others? If so, we would love to hear from you.

Your story can help raise awareness, reduce stigma, and inspire hope for people who are struggling with anxiety and other mental health challenges.

We are looking for stories that describe your experience with anxiety, how it has affected your life, and what has helped you cope or overcome it. You can also share how our magazine has helped you in your journey. Your story can be anonymous if you prefer, and we will respect your privacy and confidentiality.

To submit your story email us at essentialgrace@zoho.com

You can write up to 800 words. We will review your submission and let you know if it is accepted for publication in our magazine, or social media platforms.

Thank you for your courage and generosity in sharing your personal story. We believe that by telling our stories, we can create a more compassionate and supportive community for everyone who lives with anxiety and poor mental health. We look forward to hearing from you soon!

A special thank you to our contributor Steveria Kadangwe for collecting these submissions from the public.

Mental Health Professionals in Central Malawi

St John of God Hospital Area43,offUfuluRoad

0992460253/0992460254

Tamanda Msasata

Tee Therapy Consultancy Service

0999419898/0888553756

Info.teetherapy@gmail.com

Irene Hora (Chief Consultant)

IntegratedProfessionalCounsellingandAdvisoryLtd

0992598595

Brighton Lupeska Kawale Health Centre 0996750057Jbryto20@gmail.com

Elizabeth Nkhonjera 0996293804

Guidance and Counselling Association of Malawi (GCAM)

0995142328/0888448108

Likuni Hospital 0996383202/0992556138

Phunzi Counselling (Area18)0999365871

Prime Health 0995482905

Joseph Majid Lungu (Psychotherapist)0888378035

He Matters Foundation 0997071657

Harm Reduction Awareness Counselling and Testing Services

0999317529

Friends of Hope 0994781044

Youth Wave 02122280999204068

Are you feeling stressed, anxious, or overwhelmed? Do you wish you could find some simple ways to relax and recharge your mind? If so, you might want to try adding some delicious foods to your diet that can help ease your anxiety and improve your mood.

May is Mental Health Awareness Month, a time to raise awareness and reduce stigma around mental health issues. One of the ways we can support our mental health is by eating well and nourishing our bodies with foods that can benefit our brain function and lower the severity of our anxiety symptoms.

In this article, we will share with you some of the foods that are found in the southern and central African region that can help you cope with anxiety. These foods are rich in nutrients that can regulate the neurotransmitters that communicate with the brain and influence our emotions. They can also help reduce inflammation, balance blood sugar levels, and support gut health, which can affect our anxiety levels.

Some of the foods that can help with anxiety are:

Millet: This gluten-free grain is a staple food in many African countries. It is high in magnesium, a mineral that can help relax the body and mind. It also contains tryptophan, an amino acid that can boost serotonin production, a neurotransmitter that can improve mood and sleep quality.

Bananas: These fruits are a great source of potassium, a mineral that can help regulate blood pressure and prevent anxiety-

related symptoms such as palpitations and sweating. They also contain vitamin B6, which can help synthesize serotonin and dopamine, neurotransmitters that can enhance mood and motivation.

Peanut butter: This tasty spread is packed with protein, healthy fats, and antioxidants that can help nourish the brain and reduce oxidative stress. It also contains niacin, a vitamin that can help prevent anxiety by increasing blood flow to the brain and enhancing cognitive function.

Chicken: This lean meat is rich in protein, which can help stabilize blood sugar levels and prevent anxiety spikes. It also contains zinc, a mineral that can help regulate the neurotransmitters that affect mood and stress response.

Spinach: This leafy green vegetable is one of the best sources of folate, a vitamin that can help prevent depression and anxiety by supporting the production of serotonin and dopamine. It also contains iron, which can help prevent anemia and fatigue, which can worsen anxiety symptoms.

Carrots: These crunchy vegetables are high in beta-carotene, an antioxidant that can protect the brain from free radical damage and inflammation. They also contain vitamin C, which can help lower cortisol levels, a hormone that can increase anxiety and stress.

Potatoes: These starchy tubers are high in complex carbohydrates, which can help maintain a more even blood sugar level and create a calmer feeling. They also contain vitamin B6, which can help synthesize serotonin and dopamine, neurotransmitters that can improve mood and wellbeing.

Sorghum: This gluten-free grain is another staple food in many African countries. It is high in fiber, which can help improve gut health and influence the gutbrain axis, which can affect anxiety and depression. It also contains iron, magnesium, and vitamin B6, which can support brain function and mood regulation.

Tilapia: This freshwater fish is high in omega-3 fatty acids, which can help lower inflammation and improve brain function, which can affect anxiety levels. It also contains selenium, a mineral that can help prevent oxidative stress and enhance mood.

Cassava: This root vegetable is high in carbohydrates, which can provide energy and fuel for the brain. It also contains vitamin C, which can help lower cortisol levels, a hormone that can increase anxiety and stress.

Green beans: These legumes are high in fiber, which can help improve gut health and influence the gut-brain axis, which

can affect anxiety and depression. They also contain folate, magnesium, and vitamin B6, which can support brain function and mood regulation.

Lemon juice: This citrus fruit juice is high in vitamin C, which can help lower cortisol levels, a hormone that can increase anxiety and stress. It also contains flavonoids, plant compounds that have anti-inflammatory and antioxidant properties that can benefit the brain.

Cashews: These nuts are high in protein, healthy fats, and antioxidants that can help nourish the brain and reduce oxidative stress. They also contain zinc, magnesium,

niacin, and vitamin B6, which can support brain function and mood regulation.

As you can see, there are many foods that you can enjoy that can help you manage your anxiety and improve your mental health. By eating a balanced diet that includes these foods along with plenty of water and exercise, you can boost your wellbeing and happiness.

We hope you found this article helpful and informative. Remember to take care of yourself this May Mental Health Awareness Month by eating well and seeking professional help if you need it.

Of course not everybody needs to be in therapy. However, everybody can benefit from the support and relief that comes from accessing mental health services. The question becomes, how do you know who to approach for your specific needs?

Let’s remind you of the basics …

Our mental health is an important part of our overall well-being that influences how we think, feel, act, and interact with others. Sometimes, we may encounter problems or difficulties that affect our mental health and disrupt our daily functioning. In such cases, we may need to seek professional help from mental health providers.

There are different kinds of mental health providers who offer different types of services. Some of them are:

Psychiatrists: They are medical doctors who have expertise in diagnosing and treating mental disorders. They can prescribe medications and provide other biological treatments, such as ECT or TMS.

Psychologists: They are specialists in human behavior and mental processes. They can provide psychotherapy, also known as talk therapy, which is a process of examining and changing thoughts, feelings, and behaviors that cause distress or impairment. They can also perform psychological testing and assessment, and provide consultation and supervision.

Counselors: They are professionals who help people deal with various issues, such as stress, grief, relationship problems, career choices, or life transitions. They can provide counseling, which is a form of talk therapy that focuses on specific goals and solutions. Counseling is usually shorter-term than psychotherapy and more focused on the present situation.

Psychiatric intervention and counseling therapy can work together to help people with mental health problems. Psychiatric intervention can address the biological aspects of mental disorders, such as chemical imbalances in the brain or genetic factors.

Counseling therapy can address the psychological and social aspects of mental disorders, such as cognitive distortions, emotional regulation, or interpersonal skills.

People with different mental health problems may benefit from different kinds of treatments. Some may need medication from a doctor who specializes in mental health, and some may need talk therapy from a professional who helps them deal with their emotions and thoughts.

Some may need both medication and talk therapy to get the best results. But everyone is different, and some people may choose one option over the other, or not need any treatment at all. It depends on what kind of problem they have, how severe it is, what they want to achieve, what they believe in, and what they can afford.

Please make use of the contact information provided to find a mental health professional in Malawi.

Mental Health Professionals in the Southern Region of Malawi

Zomba Psychiatric Hospital 015 262 66

Limbika Maliwichi (Clinical Psychologist)

0993 662 154

Julie Soko (Consultant Psychologist)

0995 147 290

Prism Counselling and Consultancy (Zomba)

0998 933 273

Dr Chiwoza Bandawe. Harmony Counselling Centre

0888 200 222

Dr Precious Makiyi (Child & Adolescent Mental Health Professional)

0999 426 368

Accord Cognitive Counselling Services

0882 431 111

Vintage Health Wellness Centre (Namiwawa)

0995 260 153 / 0883 859 724

Blantyre Counselling and Therapies Centre

0996 299 888

Tilinao Lamba (Counselling Psychologist)

0885 795 906

Ruth Mkolesia (Counselling Psychology)

Seed of Hope 0993 110 993

Dr Alli Makalani

0888 611 127

Dr Mathero Nkhalamba 0884 20 34 34

Emotional resilience is how well you can deal with hard feelings and tough times. It is how well you can change and cope when something bad happens and get back to feeling normal.

People who are resilient can handle stress better than people who are not resilient. Emotional resilience does not make your problems go away, but it helps you face them and move on with your life.

How resilient you are can depend on many things, like how old you are, who you are, and what you have been through.

You can learn and practice emotional resilience by doing things like thinking positively, facing your fears, knowing what is right and wrong, believing in something bigger than yourself, and having people who care about you and help you.

Photo credit Vladar Karpovich

How to Build Emotional Resilience in Tough Times

Life can be unpredictable and challenging at times. We all face difficulties and stressors that can test our emotional resilience. Emotional resilience is the ability to bounce back from adversity and cope with stress effectively. It is not something that we are born with, but something that we can learn and practice. Here are some ways to build your emotional resilience and overcome life’s obstacles.

One way to build emotional resilience is to foster optimism. Optimism is not about ignoring the reality of your situation, but about focusing on the positive aspects and the possible solutions. Optimism can help you cope with stress and overcome challenges more effectively. It can also motivate you to take action and pursue your goals.

Another way to build emotional resilience is to face your fears. Fear can hold you back from achieving your potential and living a fulfilling life. Avoiding what scares you can make it worse. Instead, confront your fears and learn from them. Facing your fears can help you grow and become more confident. It can also help you overcome anxiety and phobias.

A third way to build emotional resilience is to have a moral compass. A moral compass is a clear sense of right and wrong that guides you when you face difficult decisions. A moral compass can help you stay true to your values and act with integrity. It can also help you avoid guilt and regret.

A fourth way to build emotional resilience is to practice spirituality. Spirituality is being part of a group that has strong beliefs that give you a sense of purpose and belonging. Spirituality can help you find meaning and hope in life’s hardships. It can also help you cope with grief and loss.

A fifth way to build emotional resilience is to give and receive social support. Social support is having caring and supportive people around you who can make you feel less alone and more resilient. Social support can help you share your feelings, get feedback, and find solutions. It can also provide you with practical and emotional help when you need it.

These are some ways to build your emotional resilience in tough times. By practicing these tips, you can enhance your well-being and happiness. Remember that emotional resilience is not a fixed trait, but a skill that you can develop and improve over time.

Let your heart and mind be in sync, for they are the keys to your inner peace and joy.

By now, we hope you are aware that you can access mental health care from all the Central (Referral) Hospitals in the country. Here is something to take note of, before you can get to the Central (Referral) Hospitals, you need to first visit your local District Hospital in order to be assisted. This applies to mental health care as well.

Once you have been assessed, the medical staff (a psychiatric nurse or clinician) will then determine whether you need to be referred to the Central Hospital, which also provides comprehensive care for mental health challenges.

Please take note of the list of District Hospitals available in Malawi.

Chitipa District Hospital

Karonga District Hospital

Mzimba District Hospital

Nkhata Bay District Hospital

Rumphi District Hospital

Dedza District Hospital

Dowa District Hospital

Kasungu District Hospital

Mchinji District Hospital

Nkhokota District Hospital

Ntcheu District Hospital

Ntchisi District Hospital

Salima District Hospital

Balaka District Hospital

Chikwawa District Hospital

Chiradzulu District Hospital

Machinga District Hospital

Mangochi District Hospital

Mulanje District Hospital

Mwanza District Hospital

Would you like to advertise your mental health services with Essential Grace Magazine?

Get in touch with us for your free offer of mental health related advertising be it for counselling services, support groups, books, upcoming events, and wellness services (e.g. Fitness, massage therapy)

Nsanje District Hospital

Phalombe District Hospital

Thyolo District Hospital

Zomba District Hospital