Category: Read

Many of us navigate extremely fast-paced, high-pressure work environments. Whether working in a corporate setting, a startup, or running your own business, societal expectations of success, hustle culture, and constant productivity inevitably affect most of us at some point. In today’s world, the tension between the drive for ambition and the toll on mental health is undeniable.

Mental well-being and professional performance are deeply interconnected, each reinforcing the other. Good mental health enhances focus, decision-making, resilience, relationships, and creativity – qualities essential for success at work. Conversely, professional achievements foster a sense of accomplishment, financial stability, and personal growth, which support mental health.

However, poor mental health or a toxic work environment can create a negative cycle of diminished performance and increased stress. Warning signs that ambition is negatively impacting mental health include chronic stress, fatigue, irritability, physical health issues, strained relationships, loss of interest in hobbies, and feelings of overwhelm or diminished motivation. The repercussions of such challenges extend beyond individuals, affecting businesses and the broader economy.

The World Health Organization (WHO) recognises burnout as an occupational phenomenon marked by exhaustion, mental detachment from work, and reduced professional performance. A 2022 Gallup study revealed that 76% of employees experience burnout at least occasionally, with 28% reporting frequent or constant burnout.

Mental health issues also have significant economic costs. According to WHO estimates, mental health challenges cost the global economy $1 trillion annually in lost productivity. Employees with depression have been shown to have 35% lower productivity than their peers without mental health challenges (Deloitte, 2023). Moreover, a study by the National Alliance on Mental Illness (NAMI) found that 64% of employees with mental health conditions believe their symptoms negatively impact their career trajectory, often due to absenteeism or reduced performance.

These statistics and anecdotes highlight the serious consequences of untreated mental health issues, from burnout and productivity loss to long-term career setbacks. They underscore the critical need for proactive mental health support at both individual and organisational levels.

So, how can employees establish boundaries to protect their mental well-being without sacrificing career ambition, and how can employers support them? A collaborative partnership between employees and leadership is essential.

1. Setting Boundaries:
   Effective communication is key. Open conversations about establishing clear work hours and communicating availability (e.g., no emails after work hours) need to take place. Workload expectations need to be realistic, with plans for support during periods of heightened pressure.
2. Practising Intentional Ambition:
   “Intentional ambition” involves pursuing goals without compromising well-being. Taking time to reflect on long-term vision and values ensures career pursuits align with personal fulfilment, focusing energy on priorities that matter most. Incorporating habits like regular breaks, physical activity, journaling, therapy, mindfulness, meditation, deep breathing, and spending time outdoors can help maintain equilibrium.
3. Leadership Support:
   Leaders play a crucial role in creating a culture where setting boundaries and prioritising well-being are respected. Success should be reframed to include mental health as a key metric, alongside traditional achievements. Providing resources like Employee Assistance Programs (EAPs) and mental health days is vital in today’s demanding workplace.

Prioritising mental health is not a sign of weakness but a strategy for sustainable success. Without health, everything else loses its value. By taking small, actionable steps to balance ambition and well-being, you can not only survive but thrive in your career.

As a psychologist working with children and families for over two decades, I’ve seen time and time again that resilience – the ability to recover from setbacks – is one of the most valuable qualities we can nurture in our kids. The hardest and most unavoidable parenting truth: Life IS going to knock our kids solidly onto the ground and there is nothing we can do about that. Awesome parenting truth: We CAN help them build the skills they need to get back up, dust themselves off and keep moving forward. It really does all begin with us! (Scary thought but also empowering- because it’s related to YOU it means it’s absolutely in your control to do something about it!)

Here are four key strategies to help children develop this essential life skill:

Create Safe Connection

The foundation of resilience is a secure attachment with caregivers. While we’re not diving head first into the science of attachment in this space- basically, just think RELATIONSHIP. When children feel safely connected, they develop the confidence to explore, take risks, and recover from failure. Here’s the thing- the parent-child relationship is always up to YOU. Make time for undistracted one-on-one interactions daily, even if just 10 minutes. Don’t expect your child to tag along and do what you want them to do. Get out of your adult world and get into theirs. Even if this means you have to play ‘vet-vet’ for ten minutes or learn how to play RoBlox. It speaks volumes about their worth and value in the world when you make the effort to get to REALLY know them in a space of uncontaminated connection time.

Welcome All Emotions

The ALL is the emphasis here. So often, even through our nonverbals, we communicate that only the “positive” emotions are acceptable. Or more acceptable. We punish anger (a super normal healthy emotion that we ALL feel from time to time), and we tend to push the uncomfortable emotions- like all those ones erupting during meltdowns- under the carpet and wait until our children have “sorted themselves out” before engaging with them again. The message they then internalise is ‘only the happy, sunshine part of me is acceptable and allowable in my parents presence’.  I know that the message I want my kids to ALWAYS know, no matter how old they are, is this: “ALL of you, no matter how you feel, is welcome, accepted and loved unconditionally here.” That’s the only way they will ever learn to fully and compassionately embrace exactly who they are without judgement.

Model Healthy Coping

My questions to parents are often these: “How do you cope with life’s setbacks? How compassionate are you with yourself when you make mistakes or when life hands you lemons?” Children learn resilience by watching how we handle challenges. Let them see you make mistakes and recover. When we lambaste ourselves, hide our mistakes out of shame or completely fall apart, this is what we are teaching our kids to do too. Hard one- They cannot become what they don’t see us to be. Here’s the mantra: Be who you want your child to become- Always. Another great way to help your kids in this way is to share age-appropriate examples of your own setbacks and how you overcame them. When they know that the person I love most- my parent- went through something similar AND got through it okay, it gives them hope that they will be able to get through it too. I constantly tell my kids, “Life is hard but we can do hard things.” I want this to become the words they hear in their heads whenever life throws them a curveball.

When things are just feeling super overwhelming and your stress levels have reached epic proportions, show them how you regulate by taking deep, slow breaths to get control over your emotions again. In my house, we do something I call, ‘Milkshake Breathing’, and when I am starting to flap about for one reason or another, I will often hear my son’s voice shouting down the passage, “Mom. Milkshake Breathing!” (That’s deep slow breaths in through the mouth and very long, very slow breaths out through pursed lips- a few times!)

Encourage Problem-Solving

When I have a problem but can attempt to find a solution, it’s empowering, and no longer a problem. This is one of the best aspects you can encourage from the youngest age. Rather than jumping in to fix things, help children think of their own solutions. Ask questions like “What ideas do you have?” or “What could you try next time?” This builds confidence in their ability to handle difficulties. I recall one particular incident when my daughter at around age 3 years old, brought me a pair of very broken cheap plastic goggles. I told her that I didn’t think we could fix them. Her response made me proud, and also left me giggling: “Mom, but isn’t it that Holdt’s can always make a plan?” Exactly what I wanted her to internalise from that young age: We always try to find solutions.

There are many more things that help our children develop resilience. Remember the most important part is developing a healthy connected relationship with them.

Resilience isn’t a toolkit we teach. It develops gradually through everyday experiences of taking on challenges and recovering from setbacks. By creating a supportive environment where children feel secure exploring their world, making mistakes, and trying again, we help them develop the inner resources to bounce back from life’s inevitable difficulties. We can’t control the external world, but we can provide the safety of a relationship to help our kids and teens navigate this. I’ll end with one of my favourite quotes by Gabor Mate: “Safety is not the absence of threat. It is the presence of connection.”

Many of us know a family member, friend or colleague who may be struggling with mental health. But what happens when this turns into a crisis? How can you best support your loved one when they’re experiencing a panic attack or suicidal thoughts. Here, we break down what ‘Mental Health First Aid’ is and how you can identify signs of a mental health crisis and provide the appropriate initial support.

The month of October has been declared Mental Health Awareness Month in South Africa, with the objective of not only educating the public about mental health but also reducing the stigma and discrimination that people with mental illness often experience. One key initiative is to promote ‘Mental Health First Aid’ (MHFA) – a concept similar to physical first aid, but designed for mental health crises.

Just as physical first aid teaches you how to stabilise a person until professional help is available, MHFA equips you with the tools to support someone going through a mental health crisis. This could involve anxiety attacks, suicidal ideation, severe depression or even psychosis.

 How to Identify A Mental Health Crisis:

Some common signs include:

1. Sudden mood changes – extreme shifts in mood, irritability or withdrawal.
2. Risk-taking behaviour – engaging in reckless actions without regard for personal safety.
3. Talk of self-harm or suicide – expressing feelings of hopelessness or a desire to harm oneself.
4. Disconnection from reality – experiencing hallucinations, delusions or an inability to recognise reality.

According to the South African Depression and Anxiety Group (SADAG), suicide is the third leading cause of death among South African youth, highlighting the urgent need for timely intervention.

Providing Initial Support: The “ALGEE” Approach

Mental Health First Aid outlines a 5-step action plan known as ALGEE, which stands for:

1. Assess for risk of harm or suicide.
2. Listen non-judgmentally.
3. Give reassurance and information.
4. Encourage professional help.
5. Encourage self-help strategies and support.

This approach helps de-escalate the immediate crisis until professional help can be called upon.

3 Dos and 3 Don’ts

Do:

Stay calm, keep your voice low and steady and maintain open body language.

Encourage the individual to speak while you actively listen without interruption.

Ask open-ended questions like, “How can I support you right now?”

Don’t:

Minimise their feelings or use phrases like, “It’s all in your head.”

Make promises you can’t keep (e.g., keeping suicidal thoughts a secret).

Offer unsolicited advice or tell them what they should feel.

_____
If you suspect a family member or loved one is suffering, reach out to your medical doctor for sound advice. SADAG also has a suicide crisis helpline for emergencies.
Contact: 0800 567 567.
If someone is a danger to themselves or others, or if you feel unable to manage the situation, it’s important to seek help immediately.

It’s Mental Health Awareness Month and this October we are highlighting research, tips and advice to help our members live a happier, healthier life. While the link between diet and physical health is well-established, emerging research shows that what we eat can significantly influence our mental health too. Read on for our list of foods that can boost your mood and which ones to axe!

Research shows that vitamins, minerals, and omega-3 fatty acids play critical roles in brain function, and deficiencies in these nutrients can contribute to mood disorders like anxiety and depression. Here, we highlight key nutrients for mental well-being, foods to include, and those to avoid for a happier mindset.

A 2017 systematic review in Psychiatry Research found that diets high in processed foods, sugary snacks and trans fats were linked to an increased risk of mood disorders, while a diet rich in fruits, vegetables, fish and whole grains was associated with a reduced risk of depression. While this article below is a guideline, we recommend speaking to your medical doctor or a dietician to help tailor-make a nutrition plan to suit your specific needs.

Food For A Happier Mindset

Key Nutrient: Omega-3 Fatty Acids
What To Eat: Fatty fish like salmon, sardines and mackerel; flaxseeds; chia seeds; and walnuts.
Why: Omega-3s are vital for brain function and the regulation of neurotransmitters that influence mood.
Try this recipe: Low-Carb, High-Protein Broccoli And Trout Week-Night Dinner

Key Nutrient: B Vitamins
What To Eat: Leafy greens like spinach and kale; beans; eggs; and fortified cereals.
Why: B vitamins play a role in the synthesis of serotonin and dopamine, neurotransmitters crucial for mood regulation. For those following a plant-based diet: deficiency in B12 and folate has been linked to higher levels of homocysteine, a marker of inflammation that’s associated with depression, so make sure to supplement.
Try this recipe: Raw, Crunchy Spring Green Salad

Key Nutrient: Magnesium
What To Eat: Pumpkin seeds; nuts like cashews and almonds; tofu; oats; banana; spinach and dark chocolate.
Why: Magnesium helps manage stress by regulating neurotransmitters that calm the nervous system. A 2018 study published in Nutrients found that magnesium supplementation reduced anxiety in individuals with mild to moderate anxiety disorders.Try this recipe: Healthy Breakfast Oat Brownies or this Chocolate, Banana and Oats Smoothie

Key Nutrient: Vitamin D
What To Eat: fatty fish (see above); egg yolks; mushrooms and fortified foods (certain cereals and orange juice) + getting daily sun exposure.
Why: Vitamin D supports brain health by modulating the release of serotonin and other mood-related neurotransmitters. Low levels of vitamin D have been associated with an increased risk of depression.
Try this recipe: Try these 3 easy Egg Recipes For Dinner or this Vegan Shepherd’s Pie which contains mushrooms in the mix.

 Axe These Foods For A Boosted Mood:
1. Processed foods – fast food and junk food takeouts.
2. Foods high in sugar – nutrient empty, high calorie sugary foods like candies, doughnuts and cakes.
3. Trans fats – snack foods like french fries, fried chicken, powdered creamers, potato chips (make sure to read the packaging).
4. Alcohol – alcohol disrupts sleep patterns and can exacerbate anxiety and depression symptoms over time.

Many of our members are parents and we know that parenting is a full-time job – on top of our other jobs – which poses the question: how does a parent find the time and focus and energy to keep their own mental health in good check? Here, we break down strategies for balancing self care, while caring for others.

October is Mental Health Awareness Month with World Mental Health Day on 10 October. At Medshield, we know that the mental well-being of our members is super important and that mental health management can often take a backseat to physical health – especially when you’re responsible for others too. While parenting can be super rewarding, it’s undeniably challenging too. Many parents find themselves overwhelmed and struggling to balance self-care with caregiving. Research also shows that parents, especially mothers, are at an increased risk of experiencing anxiety and depression compared to non-parents.

If any of this resonates with you as a parent, read the below strategies to help prioritise your own mental health, because, as the saying goes, ‘you cannot give from an empty cup’.

1. Create Realistic Boundaries
One of the most effective strategies for preserving mental health is to set and maintain boundaries around time and responsibilities – this is true not only for parenting, but for work relationships too. This means designating ‘me time’ for activities that you find relaxing ro energising or rewarding – whatever you may need.
Start by carving out 30-60 minutes a few times a week just for yourself and communicate these needs to your family, partner or support system and make it a non-negotiable.

2. Practise Mindfulness

Mindfulness exercises have been shown to reduce stress and improve mental health by helping people stay present in the moment. A 2019 study in the Journal of Child and Family Studies found that parents who practised mindfulness experienced reduced parenting stress and increased positive interactions with their children.
Try focused breathing, guided meditations or mindful eating. Not sure where to start? Read Mental Health Spring Clean – Declutter Your Mind & Reduce Stress to get you started.

3. Prioritise Rest
   This might sound particularly hard for parents of infants or small children, but continued sacrificing of sleep can lead to poor mental health. A study published in Nature and Science of Sleep highlights that chronic sleep deprivation is associated with increased risk of anxiety and depression. Bedtime routines are not just for children – and getting 7-9 hours of sleep per night is essential for emotional regulation, cognitive functioning and well-being. Avoid screens before bed time and build in power naps during the day where you can.

   Read this advice from medical doctors about how to effectively practise self-care at home.

4. Get a Support Network
   It takes a village to raise a child. Social support is a key protective factor for mental health, particularly for parents who may feel isolated or overwhelmed. Research published in the American Journal of Public Health found that parents with strong social networks experience lower levels of stress and improved mental health outcomes. Make time to connect with others, whether this is through a support group, meeting up with other parents or simply maintaining contact with friends and family, having a community around you can provide a space of emotional support and relief.
5. Know When It’s Time To Seek Professional Help
   Therapy and counselling provide a safe space to explore feelings and develop coping strategies. The Journal of the American Medical Association emphasises that early intervention is key in preventing more severe mental health issues. Finding the time to even ‘find’ a therapist might seem daunting, but these days there are many great virtual services (like Better Help) that can put you in touch with a therapist suited to your needs. Also, don’t be afraid to reach out to your medical doctor for a recommendation.

Here, a psychologist shares information on how to know when it’s time to seek professional support.

From digging and planting to weeding and harvesting, gardening can be more strenuous than you might think. But more than physical exercise, there are great mental benefits attached to spending time in nature, building and designing a beautiful space and getting some vitamin D and fresh air. Here’s why you should get into gardening today!

Spring has sprung and it’s a great time to get stuck into your garden!

Here we look at the amazing benefits of gardening for your physical and mental health:

Get Your Heart Rate Going
Digging, planting and weeding can all increase your heart rate in a moderate way. According to the American Heart Association, engaging in activities like gardening can help lower your risk of
cardiovascular diseases by improving your fitness and reducing blood pressure.

Build Some Muscle
Ever carried watering cans back and forth? What about lifting heavy bags of soil? Gardening tasks target different muscle groups, including arms, legs, back and core. A study published in the Journal of Aging and Physical Activityfound that gardening can help maintain and improve physical function and reduce the risk of falls in older adults.

Burn Calories
Depending on the intensity of the work, you can burn between 200-500 calories per hour, depending on the type of activity, your weight and the intensity of the gardening session.

Reduce Stress
Spending time in nature and engaging in gardening activities has been shown to lower stress levels and reduce symptoms of anxiety and depression. Research published in the Journal of Health Psychology states that interacting with nature and tending to plants can lead to significant reductions in stress.

Put A Smile On Your Dial
Gardening promotes a sense of accomplishment that can boost your mood. The act of nurturing plants and watching them grow provides a sense of purpose and satisfaction. Plus, exposure to sunlight increases your levels of serotonin, which contributes to feelings of well-being and happiness.

Boost Your Brain Power
Gardening engages your mind through planning, problem-solving and learning about different plants. This mental stimulation can help keep your brain sharp and improve cognitive function.

Watch Out For Injuries
While enjoying the benefits of gardening, it’s good practice to also take care to prevent injuries.
– Watch out for back strain. Maintain proper posture, take breaks and bend at your knees, not at your waist when lifting heavy items.
– Use proper tools and vary your tasks to prevent repetitive strain injuries which can be caused like pruning or digging for long periods.

– Work with gardening gloves to prevent cuts and scrapes from thorns or sharp objects.

Spring is here and that also means we’re in the last quarter of the year! While most of us think about doing a physical spring clean of our cupboards or clothing wardrobe, it’s super beneficial to take a look at what can help us declutter mentally too. Read these tips to help you reduce stress, increase productivity and create a good headspace while we head into the last push of the year.

1. Declutter Your Physical Environment

Stick with that spring-cleaning theme: research shows that cleaning up the space around you can lead to a better headspace too. Why? According to a study published in Personality and Social Psychology Bulletin, individuals who described their homes as cluttered or unfinished experienced higher levels of the stress hormone cortisol than those who described their homes as restful and restorative.
Start by taking 15 minutes a day to tackle one area of your home or office space at a time. This simple task could create a big impact in your day-to-day life.

 2. Practise Meditation

Research from Harvard Medical School shows that regular meditation can help reduce stress, improve attention and enhance memory. If you’ve never practised before, we know it can feel intimidating, but don’t worry – we’ve got your back! Read this article on
Take a few minutes to become aware of your thoughts without judgement, and gently guide yourself back to the present when your mind begins to wander. Practise deep slow breathing and focus on your breath. Try this exercise before you fall asleep at night, while in the bath or simply while sitting in a comfortable position safely outside.

Read more on Mindfulness and Meditation here: https://medshieldmind.co.za/mindfullness-meditation/

3. Get a To-Do List Going

Feel like you have too much going on? Feeling overwhelmed? Write a to-do list of everything on your mind. Then break the list up into order of prioritisation as well as categorising tasks in clusters of big VS small projects. This will help you focus on what needs to be done more urgently and also what’s easy to tick off. Cross-check this list with your monthly goals and make sure there is alignment.

4. Go For A Walk

Incorporate a minimum of 20 minutes of movement in your daily life  to reduce cortisol (stress-causing hormone) and boost endorphins. A 20-minute walk is a great way to clear brain fog and alleviate stress.

5. Get Your Sleep Routine In Good Order

We know this can be challenging, especially for new parents, but good-quality sleep is essential for mental clarity and emotional regulation. According to the National Sleep Foundation, adults need 7-9 hours of sleep each night to function at their best. Lack of sleep can impair cognitive performance, memory and decision-making abilities. Create a consistent sleep schedule, going to bed and waking up at the same time each day, even at the weekends. This consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

6. Do Some Puzzles

Whether it’s a daily Wordle, crossword or memory game, your brain benefits from exercise just like your body does. Even learning a new skill can help reduce stress by giving your brain a constructive focus and improving cognitive function. Mental exercises can serve as a form of mental decluttering by redirecting your attention from stressors to something that challenges and engages your brain. This can help improve concentration and mental clarity over time.

As we move through the final quarter of the year, taking the time to declutter your mind and manage stress is essential for mental well-being and productivity. Practising the above points will help you feel more in control and ready to tackle the rest of the year with clarity and focus.

Want more tips on how to practise mindfulness in your daily life? Read this: https://medshieldmind.co.za/how-to-practise-mindfulness-for-mental-health/

June is Men’s Health Awareness Month – a call to create awareness about men’s specific health issues, from physical and emotional to mental health awareness. The focus of this article is on men’s mental-health – what to look out for when someone is struggling and information on when and how to seek help.

Men’s Health Month was created to heighten the awareness of preventable health problems and encourage early detection and treatment of diseases among men and boys. It is also an opportunity to encourage men and boys to seek regular medical advice and go for check-ups, which men are typically more negligent about than women.

Let’s start with the hard facts.

According to the American Foundation of Suicide Prevention, in 2022, men in America died by suicide 3.85 times more than women. In South Africa, the rate is even higher, with figures reporting that of the 13774 suicides in SA, 10861 were men. SA is currently ranked 10th on the list of countries with the most suicides with men being 5 times more likely to die from suicide. In many cases, the stigma around men’s mental health prevents men from seeking help – this according to the South Africa Society of Psychiatrics.

However, even when men do speak up about struggling with mental health, the Anxiety & Depression Association of America reports that they are less likely than women to receive proper mental health treatment or a diagnosis and this can be due to stigma around perceived “weakness”. Understanding the unique challenges that men face is the first step in addressing this silent crisis.

 Common Mental Health Issues in Men

1. Depression:
   Men with depression may feel irritable, angry or lose interest in work, family or hobbies. They might also have difficulty sleeping and experience changes in appetite.
2. Anxiety Disorders:
   Men with anxiety may experience constant worry, tension or fear, which can interfere with daily activities and relationships.
3. Substance Abuse:
   Men are more likely than women to turn to alcohol or drugs to cope with their mental health issues, which can lead to addiction and further exacerbate their problems.

 Signs Someone Might Be Struggling

• Withdrawal from social interactions
• Changes in sleeping or eating patterns
• A lack of interest in activities they once enjoyed
• Increased irritability, anger or frustration over minor issues
• Frequent headaches, digestive issues or unexplained aches and pains can sometimes be linked to mental health struggles
• Increased reliance on alcohol or drugs as a way to cope with stress or emotional pain

When to Seek Help
Knowing when to seek help is crucial. If you or someone you know is experiencing persistent symptoms of mental health issues that interfere with daily life, it’s time to reach out for professional support. If feelings of sadness or anxiety last for more than two weeks, it’s important to consult a mental health professional. Difficulty performing daily tasks at work, home or in social settings is a clear sign that help is needed. Any thoughts of self-harm or suicide should be addressed immediately.

If you’re experiencing any of the above symptoms or have any mental health concerns, contact your GP who can refer you to a psychologist. Read: “Five Things Your Psychologist Wants You To Know” here.
The South African Depression & Anxiety Groupe (SADAG.org) has a suicide hotline and a call centre line for all mental health matters. There is help available – no one should struggle alone.