on November 1, 2021
October is Mental Health Awareness Month, and in light of this, we set out to explore some of the more common mental illnesses. Over 10% of the world’s population suffers from a mental disorder (i.e., over 900 million people) highlighting how mental illness can no longer be a topic that gets swept under the carpet. Therefore, we made it our mission this month to unpack a few common mental illnesses to raise awareness. This blog forms part of out efforts and will recap what we discussed throughout the month whilst adding a bit more depth and information. We have also attached a few helpful resources for you or anyone you know who may be struggling with any of the discussed illnesses.
Depression
The American Psychiatric Association (APA) defines depression as a mental illness which affects the way you feel, think and act.
We kicked off our mental health awareness month by taking a look at depression. Depression is said to be one of the most common mental illnesses, affecting roughly 20% of South Africans and 5% of adults worldwide. So know that if you are struggling with depression, you are not alone! The American Psychiatric Association (APA) defines depression as a mental illness which affects the way you feel, think and act. People with depression often feel deeply sad and experience a loss of interest in activities they once enjoyed. In addition to these symptoms, weight gain or loss, insomnia, hypersomnia (sleeping too much), increased fatigue, feelings of worthlessness and/or guilt, concentration difficulties, increased fidgeting or observably slowed speech or movements, and suicidal thoughts are common symptoms. To meet the diagnosis for depression, these symptoms must be present for a minimum of two weeks and cause marked changes in functioning.
The marked changes in functioning may result in decreased ability to perform work and/or social responsibilities and is why depression can be so problematic. Depression is treatable, and research shows 80-90% of people with depression have had success with treatments. Treatment options include medication, antidepressants, and psychotherapy. To help manage depression there are various self-help techniques you can employ. Exercise has proven to be effective in assisting individuals with depression, something as small as a 10-minute walk has found to have profound positive effects. Journaling is another well-documented self-help technique which can help individuals with introspection and reflection; which are key to managing depression. Here are some useful journal prompts to get you started (check out of Instagram or Facebook pages for more):
- Describe a choice you regret. What did you learn from it?
- How do you tend to handle your emotions?
- List 5 important goals. How have your goals changed over time?
- What do you do to make time for yourself each day?
Click here to do a 10-minute at-home workout which requires no equipment: https://www.youtube.com/watch?v=6VFLKdfxA24
Anxiety Disorders
These disorders involve feelings of excessive fear and/or panic, whereby the fear or anxiety is out of proportion to the situation at hand, or age of the individual and hinder normal functioning (APA).
Next up, we looked at anxiety disorders, of which there are a few! These disorders involve feelings of excessive fear and/or panic, whereby the fear or anxiety is out of proportion to the situation at hand, or age of the individual and hinder normal functioning (APA). It’s important to note that anxiety is a normal response to stress and not every experience of anxiety qualifies as an anxiety disorder, only those which are excessive and out of proportion are considered disorders. We all feel stressed at times, whether it’s before a big exam or after you’ve had an argument with a friend, but unlike stress, anxiety remains present even after the stressor is gone. Often this anxiety or fear hinders job performance, personal relationships and many other important areas. Symptoms of anxiety disorders include a racing heart, chest pain, fear of death or dying, feeling excessively scared or nervous, difficulty breathing, feeling disorientated and experiencing either hot or cold flushes. There are many others, and not every individual with anxiety will experience the same symptoms.
Anxiety disorders are becoming increasingly common, with 1 in every 5 South Africans affected by anxiety disorders every year. There are several types of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, specific phobias, agoraphobia (the fear of being in a situation where one cannot escape without difficulty or embarrassment, e.g., in a crowd or public transport), social anxiety disorder, and separation anxiety disorder. Treatment is available for anxiety disorders and the two most common treatment methods include psychotherapy and medication. These are said to assist individuals with the symptoms of anxiety, rather than ‘cure’ the anxiety disorder. As with depression, self-help techniques have also proven effective with anxiety disorders. Mindfulness and/or meditation are great ways of calming an anxious mind and alleviating many of the symptoms associated with anxiety.
Click here to follow a guided meditation the next time you are feeling anxious: https://www.youtube.com/watch?v=QS2yDmWk0vs
Posttraumatic Stress Disorder (PTSD)
PTSD sufferers experience intense and invasive thoughts and feelings which are related to the traumatic experience, long after exposure to the experience.
Posttraumatic Stress Disorder (PTSD) is a mental illness which occurs in individuals who either experienced or witnessed a traumatic event. Traumatic events include, but are not limited to, serious accidents, rape, domestic violence, natural disasters, loss of a loved one, terminal illness diagnoses, robberies and hijackings, and unemployment. The exposure to said traumatic event can be direct or indirect, for example hearing details of someone else’s trauma. PTSD sufferers experience intense and invasive thoughts and feelings which are related to the traumatic experience, long after exposure to the experience. Although not everyone who experiences a traumatic event will go on to develop PTSD, it is estimated that over 350 million people worldwide and 2,3% of South Africans are affected by PTSD.
The symptoms of PTSD are divided into four categories: intrusion, avoidance, alterations in cognition and mood, and alterations in arousal and reactivity.
- Intrusion: intrusive dreams, thoughts, flashbacks or memories of the event which may feel like one is reliving the event.
- Avoidance: all behaviours which a person exhibits to avoid any reminders of the traumatic experience; these may be places, objects, situations or people. Individuals may also avoid talking or thinking about the event.
- Alterations in cognition and mood: memory loss regarding the traumatic event, distorted, negative feelings and/or thoughts about oneself and others, feelings of inappropriate guilt and shame, loss of interest in activities once enjoyed, a sense of detachment from others and a complete lack of positive emotions.
- Alterations in arousal and reactivity: hypervigilance (being hyperaware of one’s surroundings), aggressive or irritable, difficulty concentrating or sleeping, easily startled.
Similar to the illnesses above, PTSD is most commonly treated with psychotherapy and medications. Cognitive-behavioural therapy (CBT) which is a specific type of psychotherapy has proven especially effective. Medications for PTSD are focused on alleviating symptoms and are often used in combination with therapy. For those with PTSD, creating a personal safety plan can an important way of ensuring a sense of emotional safety.
Click the link for a free, printable safety plan template and guidelines on how to complete it: https://lindsaybraman.com/crisis-plan/
Obsessive Compulsive Disorder (OCD)
A disorder whereby individuals experience recurring, unwanted thoughts, feelings or ideas (obsessions) which drive them to repeatedly do something (compulsions).
The last, but not least, of the mental illnesses we covered was obsessive compulsive disorder (OCD), which is a disorder whereby individuals experience recurring, unwanted thoughts, feelings or ideas (obsessions) which drive them to repeatedly do something (compulsions). The compulsions often interfere with an individual’s everyday lives significantly. For an individual to be diagnosed with OCD these obsessions and/or compulsions must consume a minimum of one hour per day, result in significant distress and impair functioning. Many times, people with OCD know their obsessions are unrealistic but cannot control them. OCD is most prevalent in the 18–30-year-old age group and affects around 2-3% of individuals worldwide. Common OCD obsessions include a fear of contamination, recurrent intrusive thoughts, disturbing sexual images or thoughts, extreme focus on order, precision or symmetry, and fear of blurting our insults or profanities. These obsessions then lead to individuals performing compulsions which include excessive handwashing, showering, brushing teeth etc., ordering things in a particular way, repeated counting up to a certain number, constant seeking of approval and/or reassurance, repeatedly checking switches, locks or appliances, and repeatedly cleaning household objects. These do not cover all obsessions and compulsions but are some of the more common ones.
CBT, medications and self-care are said to be the most effective treatments for OCD. CBT helps individuals to face their feared situations and learn their fears are not reality, however this is a challenging process. Part of CBT is reframing your thoughts and a thought record is a great tool which helps individuals do this.
Click this link for a free PDF thought record: https://www.get.gg/docs/ThoughtRecordSheet7.pdf
We have taken a look at just a few of the mental illnesses out there, and we encourage you to continue your own research to learn about more. We have provided some helpful resources but acknowledge that these may be insufficient; if you are in need of additional help SADAG has a 24-hour helpline (0800 456 789) and The Connect Group offers individual counselling sessions.
References
American Psychiatric Association, 2021. https://www.psychiatry.org/