The Giving Capsules: End the pity party, prioritize your mental health

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Happy New Month and how are you today? The response of many in recent times to the question has been; “we are managing”. Are you also managing or you are ne! It is said that, healing takes time, and asking for help is a courageous step, same way self-care is how you take your power back. You are braver than you believe, stronger than you seem, and smarter than you think. That is why, it's okay to not be okay as long as you are not giving up. "Your disorder or situation does not de ne you. Your strength and courage does." – Unknown

According to the World Health Organization (WHO), mental health problems and disorders are common and a ect people of all ages, genders, cultures, and backgrounds. Depression is the leading cause of disability worldwide, a ecting more than 264 million people. Anxiety disorders a ect more than 284 million people worldwide. Dementia a ects about 50 million people worldwide. Substance use disorders a ect about 271 million people worldwide. Suicide is the fourth leading cause of death among 15-29 year-olds. We can only drop the self-pity party when we have increase knowledge and understanding of mental health issues as this will support reduce stigma and discrimination, help people seek help when needed, support others who are struggling, and promote well-being for everyone. So I ask you. How are you doing today?

Let’s have a conversation on mental health and why it’s important to prioritize our mental health.

According to the World Health Organization, Mental Health is the state of our emotional, psychological, and social well-being. It in uences how we think, feel, and act. It also a ects how we cope with stress, relate to others, and make choices and as such mental health is important at every stage of life, from childhood to adulthood. It can change over time, depending on various factors such as life events, biological factors, economic hardship or environmental fac-

It is worth noting that economic hardship and mental health are closely linked, as nancial stress can a ect people's emotional and psychological well-being. According to researchgate, these are ways that economic hardship can impact mental health. Economic hardship can cause or worsen mental health problems such as depression, anxiety, bipolar disorder, schizophrenia, substance use disorders, and suicidal behavior and addiction. This is because economic hardship can create feelings of hopelessness, helplessness, shame, guilt, anger, and fear. It can also reduce people's access to basic needs, social support, health care, and coping resources. Mental health problems can on the other hand also cause or worsen economic hardship, as they can impair people's functioning, productivity, and income. This is because mental health problems can a ect people's motivation, concentration, decision-making, communication, and interpersonal skills. They can also increase people's absenteeism, disability, and health care costs. And here is the tricky one, economic hardship and mental health problems can create a vicious cycle that is hard to break. People who experience economic hardship are more likely to develop mental health problems, and people who have mental health problems are more likely to face economic hardship. This can lead to chronic stress, poor coping, and reduced quality of life.

According to the W.H.O mental illnesses are common health conditions that a ect how people think, feel, or behave. They can cause distress and impair functioning in di erent aspects of life but can be treated with di erent methods, such as medication, psychotherapy, counseling, or self-help strategies. The type and duration of treatment may vary depending on the person and the condition. For self- help strategies let’s learn to prioritize our mental health. Prioritizing your mental health is a great way to improve your well-being and happiness. Here are some tips that may help you do that:

1. What are the things that causes you stress. Identify your stressors and focus on the most important ones. Try to eliminate or reduce the sources of stress that are not essential or bene cial for you

2. Set boundaries with people or situations that negatively a ect your mental health. Learn to say no to things that you don't want to do or that make you feel worse.

3. Challenge your negative self-talk and replace it with more positive and realistic thoughts. Don't believe everything you think and look for evi- dence that contradicts your negative assumptions.

4. Take care of yourself physically and emotionally. Eat well, exercise regularly, get enough sleep, and avoid alcohol or drugs that can worsen your mood. Be a thinker and not a drinker.

5. Practice mindfulness and meditation to calm your mind and body. Mindfulness can help you become more aware of your thoughts, feelings, and sensations in the present moment, without judging them.

6. Seek social support from people who care about you and understand you. Talk to your friends, family, or other trusted people about how you feel and what you need. You can also join online or o ine communities that share your interests or experiences. This is very important, don’t just talk to anyone. It should be people you trust can provide you support. As some people may make you worse o by broadcasting your challenges instead of being condential.

7. Reach out to a professional if you feel overwhelmed, hopeless, or suicidal. Therapy can help you explore your emotions, cope with your challenges, and receive appropriate treatment. You can also call a helpline or crisis center if you need immediate help.

8. Go at your own pace and don't compare yourself to others. Everyone has their own journey and challenges, and there is no need to rush or pressure yourself. Do what feels right for you and celebrate your progress. Your mental health knowledge is important for many reasons. The Centers for Disease Control and Prevention as well as the World Health Organization provides us with some guidance. Mental health knowledge can help you understand yourself and others better. It can help you recognize the signs and symptoms of mental health problems, and seek help when needed. It can also help you support your friends, family, or colleagues who may be struggling with their mental health. It can help you reduce stigma and discrimination. Stigma is the negative attitude or judgment that people have towards mental health issues or people who have them. Discrimination is the unfair treatment or exclusion of people based on their mental health status. Stigma and discrimination can prevent people from seeking help, accessing services, or enjoying their rights. Mental health knowledge can help you promote well-being and resilience. Well-being is the state of feeling good and functioning well in di erent aspects of life. Resilience is the ability to cope with stress and adversity. Mental health knowledge can help you learn and practice skills and strategies that can enhance your well-being and resilience, such as self-care, mindfulness, positive thinking, prob- lem-solving, and coping. There are also mental health dangers being the risks and harms associated with mental health problems and disorders. Impaired functioning in di erent aspects of life, such as work, education, social relationships, and daily activities. Increased morbidity and mortality from physical health conditions, such as cardiovascular disease, diabetes, cancer, and infectious diseases. Increased risk of suicide, self-harm, violence, and substance abuse. Reduced quality of life and well-being, as well as increased su ering and distress. Stigma and discrimination that can limit access to opportunities, rights, and services.

According to the World Health Organization (WHO), mental health problems and disorders are common and a ect people of all ages, genders, cultures, and backgrounds. These statistics show the magnitude and impact of mental health dangers on individuals and societies. They also highlight the need for more awareness, prevention, treatment, and care for mental health issues. Some global statistics on mental health dangers are:

Mental health problems and disorders account for 13% of the global burden of disease, measured in disability-adjusted life years (DALYs). Depression is the leading cause of disability worldwide, a ecting more than 264 million people. Anxiety disorders a ect more than 284 million people worldwide. Bipolar disorder a ects about 45 million people worldwide. Schizophrenia a ects about 20 million people worldwide. Dementia a ects about 50 million people worldwide. Substance use disorders a ect about 271 million people worldwide. Suicide is the fourth leading cause of death among 15-29 year-olds, and claims more than 700,000 lives every year. Look consider some statistics looking at the African and Ghanaian dimension of the issues as well. Mental health issues are a serious concern in Africa, as they a ect millions of people and have signi cant impacts on their well-being, productivity, and human rights. Mental health in Africathe Lancet Global Health and researchgate discussing mental health in Africa as well as the World Health Organization looking at reversing suicide, mental health crisis in Africa shares these issues of concern. Locally in Ghana, the mental health issues a ect many people and have signi cant impacts on their well-being, productivity, and human rights. These thematic areas discusses the African and Ghanaian causes;

• Prevalence and burden of mental disorders: According to the World Health Organization (WHO), about 116 million people in Africa su er from a mental disorder, up from 53 million in 1990. Mental disorders account for 11% of the risk factors associated with suicide in Africa. The common mental disorders in Africa include depression, anxiety, bipolar disorder, schizophrenia, substance use disorders, and dementia.

In Ghana, about 13% of Ghanaians su er from a mental disorder, of which 3% su er from a severe mental disorder and 10% su er from a moderate to mild mental disorder. Mental disorders are a leading cause of years lived with disability in Ghana, behind iron-de cient anaemia. Among patients seeking treatment for mental health issues, schizophrenia, substance abuse, and mood disorders are the top three diagnoses, although a huge percentage of people receive no speci c diagnosis.

•Treatment gap and barriers to care: Despite the high prevalence and burden of mental disorders, only a small fraction of Africans with mental health conditions receive adequate treatment and support from health facilities. This means that there is a huge treatment gap for mental health in Africa, which varies from 75% to 85% depending on the disorder. Some of the barriers to accessing care include lack of awareness, stigma, discrimination, and cost, and distance, shortage of trained sta , inadequate infrastructure, and insu cient funding. In Ghana, despite the high prevalence and burden of mental disorders, only about 2% of Ghanaians with mental health conditions receive psychiatric treatment and support from health facilities. This means that there is a huge treatment gap of 98% for mental health in Ghana.

•Human rights violations and abuses: Many people with mental dis- orders in Africa and Ghana face human rights violations and abuses, such as neglect, abandonment, physical restraint, chaining, beating, and starvation, denial of medical care, forced medication, involuntary admission, and sexual violence. These abuses often occur in psychiatric hospitals, prayer camps, traditional healing centers, or within families and communities. People with mental disorders also face discrimination and exclusion in education, employment, housing, and social services.

•Policy and legal framework: Many African countries have national mental health policies and laws that aim to promote and protect the rights of people with mental disorders, and to provide accessible, a ordable, and quality mental health care for all. However, these policies and laws have not been fully implemented or enforced due to various challenges such as lack of resources, coordination, monitoring, evaluation, and advocacy. These are some of the major mental health issues of concern in Africa. They require urgent attention and action from all stakeholders, including the governments, health sector, civil society, media, academia, and international partners.

.Ghana has a national mental health policy (2012) and a mental health act (2012) that aim to promote and protect the rights of people with mental disorders, and to provide accessible, a ordable, and quality mental health care for all. However, these policies and laws have not been fully implemented or enforced due to various challenges such as lack of resources, coordination, monitoring, evaluation, and advocacy.

It is perfectly okay to feel sad, angry, annoyed, frustrated, scared, or anxious. Having feelings doesn't make you a negative person. It makes you human. So please drop the pity party, snap out of it and let’s create some hope for ourselves together. You are not your thoughts. You are the observer of your thoughts. Let the only meaningful journey be the actual journey within. Turn on your