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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.

1. We will never judge you

If you grew up in a home where you felt judged or criticized, it can be easy to assume that your psychologist may judge you too. Some of us have been raised in homes where we were made to worry about what others will think or been warned not to share personal information with ‘outsiders’.

The truth is that nothing shocks us. As psychologists we hear about and deal with various issues. We aim to help you understand yourself and the circumstances that have shaped you, while working towards achieving the outcomes that are important to you

2. Our lives are not perfect

Psychologists are human too and are not immune to human struggles, such as grief, trauma, relationship difficulties, etc. I’ve often been told that my life looks so perfect. The reality is that many psychologists chose their professions because they were wounded too, and the choice of career is often one that brings personal meaning.

3. We also go to therapy

My favourite form of self-care is my own therapy. Regardless of how much we may know as professionals, we also value having our safe space. It helps us both professionally and personally.

Because we can hear about many distressing events in therapy, which we have to keep confidential, our own therapy is an important space for us. I personally believe that we are more effective therapists when we are sometimes the patient too.

4. We value your feedback

While we might be experts in our field, you are the expert in your life. In order for therapy to be valuable, we value your feedback. We would love to know when something is not working. You do not have to do as your psychologist says because they are the expert! Therapy is a respectful, collaborative process. Not everything works for everyone. We will never judge you if you are struggling to implement something or if you went off-track. Your feedback helps the therapeutic process, so you can get more value from it. Effective psychologists are culture-sensitive and mindful of how culture impacts on our personalities and relationships.

5. Your friend cannot be your psychologist and your psychologist cannot be your friend

There’s a quote that often does the rounds on social media which says ‘I don’t need therapy; I have a best friend.”. While your best friend can offer you support, its not the same as therapy. Firstly, your best friend cannot be objective. They might give your advice based on their own experience. They are more likely to give you advice than facilitate an understanding of yourself. They also have some degree of emotional involvement in your life. They do not understand evidence-based methods of addressing certain issues. Even if a friend has had a similar issue or even been to therapy for it, all experiences are different. E.g. not everyone grieves in the same way. There are many factors that influence how we cope with even the same situation. Also, having gone through something may help someone empathize, but it does not make them an expert on that topic, as they only understand it from their experience.

On the other hand, as much as your psychologist will have unconditional positive regard for you, we are not allowed to have dual relationships. So we cannot also be your friend, go to coffee with you or attend your wedding. We will also not accept requests on our private social media pages – though you are always welcome to follow our public pages.

Deep belly breathing – sometimes called diaphragmatic breathing – helps to ease stress and anxiety and has other physical health benefits too. Below is a guide on how to do this at home and the benefits you can look to gain from consistently bringing this practice into your life.

How to do deep belly breathing

If you’ve ever been to a yoga class, then you’ll know that this technique is often used to allow practitioners a chance to create a state of calm, coming into the presence.

But how do you do this at home, on your own? Here are some easy steps:

1. Make sure you’re lying down comfortably (this could be on a mat or on your bed) or sitting in a supportive, comfortable chair. Do this in a space that feels safe, so that you can relax and focus on your breathing.
2. Close your eyes, to help you focus on your breath.
3. Place your left hand over your heart centre and your right hand on your belly. Doing this helps you to keep connected with your flow of breath.
4. Slowly begin to inhale for a count of four. Hold for a count of two and exhale for a count of six. This might feel difficult the first few times. If you’re new to this, exhale to a count of four a few times and then increase the exhale length to five and then six counts – up to seven or eight for those who are more experienced. The softening and relaxation comes with the slow exhale.
5. Breath in through your nose and exhale through either your nose or your mouth, with a soft gentle breath.
6. Repeat this 10 to 20 times, each day.

 Belly Breath Benefits

Anyone can do this, at any time – and it’s free! Belly breathing helps to:

– Lower your heart rate and blood pressure

– Decrease any muscle tension

– Increase blood-oxygenation levels

– Improve concentration and focus

– Strengthen the immune system

– Reduces stress hormones

– Activates the body’s relaxation response

Struggling to sleep? These apps will help you nod off in no time.

Sleep health has become topical over the past few years. Why? Because the quality of your sleep impacts everything – your mood, weight gain, anxiety and stress, motivation to exercise and performance as well as cognitive functioning. It’s no wonder we’re all trying to find ways to sleep better! And these apps can help you.

1. Fitness tracker apps with sleep monitoring
   The first step to getting better sleep is to understand what your sleeping patterns and habits look like. Most fitness trackers, like Garmin watches, are able to track your sleeping habits too and provide you with the data you need to start addressing your sleep situ. If you struggle to wear a watch at night, there are new devices being released, such as the Oura Ring, which also tracks sleep and activity. Apps are free with the purchase of a tracking device.
2. Headspace

This app is known widely for its guided meditations, but it also offers great sleep support in the form of breathing exercises for better sleep, meditations for sleep, music for better sleep and other sleep health information. Headspace has a seven or 14-day free trial, depending on your option, followed by a $69.99 (about R1300)  annual subscription.

1. Calm

This app provides a list of services for better mental health, focus and improved sleep, but they are best known for their bedtime stories read by celebrities. Some favourite soothing voices include stories read by the likes of Stephen Fry, Harry Styles, Matthew McConaughey. Calm also has Calm Kids with stories and sounds aimed at helping your children sleep better. R599 for the annual subscription.

1. Stella Sleep – great for kids!
   This app is scientifically created to help your children sleep better. You can customise your child’s bedtime routine by constructing your own playlists and saving favourite stories and sounds. Rates are from $7.99 (R150) per month. Visit Stella for more information on childhood sleeping disorders, bedtime guidelines and more helpful information.
2. Spotify
   While this has predominantly been a music streaming service, it now hosts thousands of podcasts, including “Sleep Cove” as well as other great playlists to help you wind down. So if you’re already an active music listener on spotify, simply search “sleep” and you’ll find great sounds to get you snoozing, for free.