How to safeguard your mental health this festive season
For a season wrapped in light, joy and celebration, the festive season hides a much darker reality for many South Africans. According to a 20-year longitudinal study published in the International journal of environmental research and public health, suicide rates in South Africa tend to peak over the festive season. Deaths due to suicide are most prevalent during December and January, with December accounting for 11.7% of all deaths due to suicide and January for 9.2% of suicide deaths. May to July, in contrast, have an average prevalence of 7.2%.
There are many reasons for people to feel despondent during the year-end holidays. These include financial pressure due to festive season expenses, facing the first Christmas or New Year’s Eve without a loved one, conflict at family gatherings, or simply the prospect of a new year filled with challenges.
In addition, the widespread acceptance of alcohol use during the festive season can have a detrimental effect on individuals who are already struggling with mental health issues. Drinking alcohol significantly worsens suicidal thoughts by impairing judgment, increasing feelings of hopelessness and lowering inhibitions. For individuals already struggling with suicidal thoughts, alcohol and other drugs act as a trigger, making it harder to cope with negative emotions and increasing the risk of impulsive actions.
Here are some tips for protecting your mental health this festive season:
- Learn to say no. You don’t have to attend large family gatherings if you know that they increase your anxiety levels or mental health challenges.
- Don’t fall into the trap of spending money that you don’t have. Remember that your mid-December pay cheque must last until the end of January. Opt for small, thoughtful gifts.
- If this is your first festive season without a loved one, ask someone close to you to check in with you regularly over the holiday period. Talking about your emotions helps a great deal.
- If you are struggling with thoughts of suicide or self-harm, please seek help immediately. Call the SADAG 24-hour helpline on 0800 567 567.
The mental health burden on South Africa’s youth
Young people today are facing a mental health crisis unlike anything seen before. Across the globe, mental health challenges have emerged as the leading causes of illness and disability in young people. In South Africa, these pressures are intensified by poverty, violence and limited access to care.
Here are a few sobering statistics from a systematic review by the South African Medical Research Council (SAMRC):
- 10.1% of young South Africans live with depressive disorders.
- 6.7% experience anxiety disorders.
- 17.6% have post-traumatic stress disorder (PTSD).
Common conditions among young people in South Africa include developmental disabilities, depression, anxiety and disruptive behaviour disorders. PTSD is also particularly widespread due to high levels of violence, sexual assault and child abuse.
When childhood mental health problems go untreated they can persist into adulthood, leading to long-term physical and psychological harm. While effective treatments exist, many South Africans cannot access them.
"We're starting to understand how schools and learning environments shape mental health," says Prof. Xanthe Hunt from the Africa Health Research Institute. "But we need to do more to build psychosocially friendly education systems that support young people's wellbeing."
It is vital that the stigma surrounding mental health is broken down and that teachers and parents are equipped with the knowledge they need to identify possible mental health problems and refer children for timely treatment.
Purposeful year-end gifts
Help to spread hope this festive season by reaching out to friends, colleagues and family members with Ithemba’s ‘sky-blue for hope’ beaded ribbons. The sky-blue beaded ribbons are made by women in KwaZulu-Natal, helping them to earn an income. The ribbons are sponsored, which means the R30 raised from each ribbon sold goes directly to The Ithemba Foundation’s research fund.
The Ithemba Foundation’s T-shirts (R300) also make excellent gifts. By running or walking in these T-shirts, you can help to raise awareness of depression as a biological disease. The T-shirts are available in sizes M, L and XL. Click here to purchase the sky-blue ribbons and T-shirts.
The Ithemba Foundation also has a variety of books on sale, including children’s books. Good choices for adults in need of support or encouragement include Words of Comfort (edited by Prof Lizette Rabe) and Hope – Consolation for the Inconsolable. These books provide comfort and reassurance to those who have suffered the loss of a loved one, or are struggling with their own mental health challenges. Click here to order either of these books.
Prof Rabe has also written two delightful children’s books, namely Blue Fairy and Naledi, Child of Stars. These books focus on hope, kindness and the search for meaning in life. Although they are aimed at children, the messages contained therein are just as poignant for adults. They are available directly from The Ithemba Foundation, at R225 each (all proceeds go directly to the Ithemba Foundation). For further details, please click here.