Dr Manmeet Singh
World Mental Health Day is observed on 10th October every year, to raise awareness of mental health issues around the world and mobilize efforts in support of mental health.
Mental health is one of the most neglected areas of public health. About 1 billion people are living with mental disorders; 3 million people die every year from the harmful use of alcohol, and one person dies every 40 seconds by suicide. Social stigma, discrimination, and human rights abuses of people with mental health conditions further precipitate the situation of mental health disorders.
World Mental Health Day
Significance and theme
The COVID-19 pandemic has had a major impact on people’s mental health. Some groups, including health and other frontline workers, students, people living alone, and those with pre-existing mental health conditions, have been particularly affected and services for mental, neurological and substance use disorders have been significantly disrupted.
The theme for World Mental Health Day 2021 is ‘Mental Health in an Unequal World’ and Campaign slogan – Mental health care for all: let’s make it a reality
This theme will highlight that access to mental health services remains unequal, with between 75% to 95% of people with mental disorders in low- and middle-income countries unable to access mental health services at all, and access in high income countries is not much better. Lack of investment in mental health disproportionate to the overall health budget contributes to the mental health treatment gap. Many people with a mental illness do not receive the treatment that they are entitled to and experience stigma and discrimination. The stigma and discrimination experienced by people with mental ill health not only affects that persons physical and mental health, stigma also affects their educational opportunities, current and future earning and job prospects, and also affects their families and loved ones. This inequality needs to be addressed because it should not be allowed to continue. We all have a role to play to address these disparities and ensure that people with mental ill health are fully integrated in all aspects of life.
How to improve our mental health
Due to Covid 19, the new realities of working from home, temporary unemployment, home-schooling of children, and lack of physical contact with other family members, friends and colleagues take time to get used to. Adapting to lifestyle changes such as these, and managing the fear of contracting the virus and worry about people close to us who are particularly vulnerable, are challenging for all of us. They can be particularly difficult for people with mental health conditions.
Fortunately, there are lots of things that we can do to look after our own mental health and to help others who may need some extra support and care.
Keep informed. Listen to advice and recommendations from your national and local authorities. Follow trusted news channels, such as local and national TV and radio.
* Have a routine. Keep up with daily routines as far as possible, or make new ones.
* Get up and go to bed at similar times every day.
* Keep up with personal hygiene.
* Eat healthy meals at regular times.
* Exercise regularly.
* Allocate time for working and time for resting.
* Make time for doing things you enjoy.
* Minimize newsfeeds. Try to reduce how much you watch, read or listen to news that makes you feel anxious or distressed. Seek the latest information at specific times of the day, once or twice a day if needed.
* Social contact is important. If your movements are restricted, keep in regular contact with people close to you by telephone and online channels.
* Alcohol and drug use. Limit the amount of alcohol you drink or don’t drink alcohol at all. Avoid using alcohol and drugs as a way of dealing with fear, anxiety, boredom and social isolation. There is no evidence of any protective effect of drinking alcohol for viral or other infections. In fact, the opposite is true as the harmful use of alcohol is associated with increased risk of infections and worse treatment outcomes.
* Yoga and meditation plays an important role in overcoming stressful situations in our life.
* Screen time. Be aware of how much time you spend in front of a screen every day. Make sure that you take regular breaks from on-screen activities.
* Social media. Use your social media accounts to promote positive and hopeful stories. Correct misinformation wherever you see it.
* Help others. If you are able to, offer support to people in your community who may need it.
* Support health workers. Take opportunities online or through your community to thank your country’s health-care workers and all those working to respond to COVID-19.
For parents
* Maintain familiar routines as much as possible, or create new ones, especially if you must stay at home.
* Discuss the corona virus with your children in an honest way, using age-appropriate language.
* Support your children with at-home learning and make sure time is set aside for play.
* Help children find positive ways to express feelings such as fear and sadness. Sometimes engaging in a creative activity, such as playing or drawing, can help you with this process.
* Help children stay in contact with friends and family members through telephone and online channels.
* Make sure that your children have time away from screens every day and spend time doing off-line activities together. Do something creative: draw a picture, write a poem, build something. Bake a cake. Sing or dance, or play in your garden, if you have one.
* Try and ensure that your children do not spend significantly more time than usual on video games.
For an older adult
* Keep in regular contact with loved ones, for example by telephone, e-mail, social media or video conference.
* Keep regular routines and schedules as much as possible for eating, sleeping, and activities you enjoy.
* Learn simple daily physical exercises to do at home so you can maintain mobility.
* Find out how to get practical help if needed, like calling a taxi, having food delivered or asking for medical care. Make sure you have a supply of your regular medicines. Ask family members, friends or neighbours for support, if needed.
If you have a mental health condition
* If you are being treated for a mental health condition, make sure that you continue to take medication as prescribed, and that you have a way of re-stocking your medication. Seek the help of a mental health specialist through online or offline mode, continue with that support during the outbreak.
* Keep in touch with people who care for you and know who you can contact for support if your mental health declines.
* If you are being treated for an alcohol or drug use disorder, be aware that the COVID-19 outbreak may lead to increased feelings of fear, anxiety and isolation that can increase the risk of relapse, substance use, and disengagement from treatment or non-compliance with treatment regimens. Make sure that you continue to take medication as prescribed, particularly if you receive treatment with opioid medicines such as methadone or buprenorphine.
* If you are being treated for gaming or gambling disorder, continue with your treatment if possible. Check with your therapist or health-care provider about the best way of continuing with therapy during confinement at home.
This theme will enable us to focus on the issues that perpetuate mental health inequality locally and globally and provides an opportunity for us to come together and act together to highlight how inequality can be addressed to ensure people are able to enjoy good mental health.
(The author is Associate Professor, Postgraduate Department of Psychiatry, ASCOMS, Jammu)
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