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.