Looking after your mental health

Mental health is as important as physical health. It affects how we think, feel, sleep, work and relate to others. Stress, anxiety and depression are common in every community, including ours, and they are treatable. Yet many people suffer quietly, worried about what others will say. This article explains the common signs, the everyday steps that help, and when to seek support.

Mental health conditions are common

At some point in life, many people go through periods of low mood, worry or exhaustion. Financial pressure, illness, loss, family conflict, insecurity and loneliness can all take a toll. Sometimes these feelings pass. Sometimes they last, deepen, and begin to affect daily life. When that happens, it is a health problem, not a personal weakness or a lack of faith, and help is available.

Signs of stress and anxiety

• Constant worry that is hard to control.
• Feeling tense, restless or on edge.
• Difficulty sleeping.
• A racing heart, sweating, shaking or shortness of breath without a physical cause.
• Trouble concentrating.
• Irritability.
• Headaches or stomach problems linked to worry.

Signs of depression

• Low mood most of the day, for two weeks or more.
• Losing interest or pleasure in things you used to enjoy.
• Feeling hopeless, worthless or guilty.
• Sleeping too little or too much.
• Changes in appetite or weight.
• Tiredness and low energy.
• Withdrawing from family and friends.
• Thoughts that life is not worth living.

Depression can also show in physical ways, such as aches and pains, which is one reason it is sometimes missed.

Everyday habits that help

These steps support mental wellbeing for everyone, and they help alongside treatment for those who need it.

• Talk to someone you trust. A family member, friend, religious leader or health worker. Sharing a burden often makes it lighter.
• Keep a routine. Regular times for waking, meals, work and rest give structure to difficult days.
• Sleep well. Aim for seven to nine hours. Limit phone use late at night.
• Move your body. A daily walk improves mood and sleep.
• Eat regular meals and drink enough water.
• Stay connected. Spend time with people who support you, and join in community and faith activities that you value.
• Limit what you take in. Constant news and social media can increase anxiety.
• Break problems into small steps and take one at a time.

A word about medicines and substances

Some people try to cope with stress, pain or sleeplessness by using medicines without a prescription, such as tramadol, codeine-containing cough syrups or sedatives, or by using alcohol or other substances. These can quickly lead to dependence and make mental health worse. If you or someone you love is struggling with this, speak to a doctor. Treatment and support are available, and asking for help is a sign of strength.

Supporting someone else

If someone close to you seems withdrawn, unusually sad or anxious, gently ask how they are and listen without judging. Encourage them to see a health worker, and offer to go with them. Do not dismiss their feelings or tell them simply to be stronger.

Getting help

Our doctors at the outpatient clinic can talk with you in confidence, check for physical causes of your symptoms, start treatment where appropriate, and refer you to specialist mental health services when needed. You do not need a referral to see a doctor at Almadina Hospital.

Common myths

"Mental illness is caused by spiritual attack or curses." Mental health conditions have many causes, including stress, life events, physical illness, substance use and inherited factors. Faith and spiritual support can comfort many people, and they work best alongside medical care, not instead of it.

"Talking about suicide puts the idea in someone's head." It does not. Asking directly and listening calmly can help someone feel less alone and more willing to seek help.

"People with mental illness are dangerous." Most people living with mental health conditions are not violent, and are more likely to be harmed by others.

"Medicines for mental health are always addictive." Most medicines used for depression and anxiety are not addictive when taken as prescribed. Your doctor will explain the options.

Caring for carers

Looking after a family member with a long illness, physical or mental, can be exhausting. Carers need rest, support and their own health checks too. Share the load with other family members where you can, and talk to a health worker if you are struggling.

Help with sleep

Poor sleep and low mood often feed each other. Simple habits help many people sleep better: go to bed and wake at the same times each day, keep the bedroom dark and cool, avoid tea, coffee and cola in the evening, and put phones away an hour before sleep. If you lie awake for a long time, get up and do something quiet until you feel sleepy. Avoid sleeping tablets bought without a prescription. If sleep problems last more than a few weeks, speak to a doctor.

When to come to the hospital

Make an appointment to see a doctor if low mood, worry or poor sleep has lasted more than two weeks or is affecting your work, family or daily life. If you or someone you know is thinking about suicide or self-harm, is at risk of harming others, or is confused and not making sense, treat it as an emergency: come to the hospital straight away, day or night, or call the national emergency number 112. Almadina Hospital is at 1-4 Chikaji Road, Sabon Gari, Zaria. Call 0806 083 9148. You are not alone.