Essentially, we are in the midst of a growing mental health crisis witnessed by alarming statistics worldwide and in Hong Kong:
- 25% rise in the global prevalence of depression and anxiety triggered by the COVID-19 pandemic (WHO, 2022).
- According to an HKU study, up to 1 in 4 Hong Kong youth (aged 15-24) have suffered from mental health problems and over 40% cite academic pressure as their main stressor, followed by work. Almost a fifth experienced suicidal thoughts in the past 12 months. (HKFP, 2023)
- 87% of Hong Kong employees feel stressed and 1 in 5 find that stress unmanageable (Cigna 360 Global Well-being Survey, Nov 2022)
- The suicide rate for 2022 in Hong Kong was the highest recorded since 2007 (The Samaritan Befrienders, 2023).
These numbers are a stark reminder of the need to keep mental health in the spotlight, have open conversations, and provide support. Everyone has the power to make changes in their lives, however, the responsibility of looking after one’s mental health should not rest on individuals alone. Society, educational institutions, and the workplace have a duty to reduce mental health stigma and promote psychological safety too.
What really matters now, is what are you, and others around you doing to protect yourselves? How often do you really pause to check in with yourself and do a review of your habits and practices to see how they might be contributing to your mental health and well being? Mental health often gets overlooked for various reasons whilst physical health tends to command greater attention and acceptance. However, both entities are interconnected and neglecting one can impact on the other. Ignoring or suppressing feelings of stress, anxiety, or depression can have harmful and far-reaching consequences.
What constitutes mental health? The World Health Organization defines it as “more than the absence of mental disorders.” It refers to a hybrid state encompassing your emotional, psychological, and social wellbeing that allows you to respond positively and navigate everyday stressful events. However, mental health exists on a continuum, and balance and functioning well look different for everyone. For that reason, it is vital to regularly check in with yourself regarding your feelings and needs and to understand your limits. In this blog, we explore the red flags that signal your mental wellbeing may be in jeopardy and provide preventative measures so that you can take control of your wellness and safeguard your mental health.
What are the warning signs of poor mental health?
Your emotions and physical sensations are your body’s way of telling you what you need. Listen to your internal warning system. When these signs are triggered, that often indicates that you are more vulnerable or susceptible to poor mental health. Persistent negative thoughts and avoidant behaviours also give away clues. Developing self-awareness and understanding more about your mental health is the first step in attending to your needs.
Physical signs
- Insomnia and sleep problems
- Restlessness
- Fatigue or low energy
- Racing heart
- Headache
- Muscle tension
- Sweating
- Nausea, butterflies in the stomach or upset tummy
- Changes in appetite
When we are under stress, the fight, flight or freeze response is activated which can result in any or several of these physical symptoms. This demonstrates the impact of unmanaged stress on our health as well as the undeniable connection between the mind and body. Having this awareness and understanding allows you to slow down and take steps to soothe your nervous system and thus counteract the stress response.
Emotional signs
- Irritability
- Mood swings
- Persistent low mood or sadness
- Crying or tearfulness
- Feelings of hopelessness, helplessness, and worthlessness
Be kind and show yourself compassion, it is okay to not feel happy or your best all the time. We all have our bad days and feelings can come and go. Learn to check in with yourself, acknowledge your feelings, and unravel the meaning behind them. Are your needs being met? What does feeling good look like for you? Perhaps, you feel overwhelmed and could do with a break or you feel lonely and could benefit from social interaction. Discover healthy ways to regulate your emotions and elevate your mood.
Cognitive signs
- Racing thoughts
- Uncontrollable worry
- Being pessimistic or only seeing the negative side
- Poor concentration
- Forgetfulness
Cognitive overload may become apparent in a professional setting if you feel overwhelmed and unable to focus and perform. Or when you have too many competing demands. Cognitive overdrive is often present at night when you become trapped in a cycle of overthinking which results in sleeplessness. Try to consciously observe your thoughts and see where they are coming from. Remember thoughts are not facts. Whilst you may feel out of control and trapped by your thoughts, it is possible to break the negative spiral. Slow down and breathe, so you can distance yourself from your thoughts and have clarity. Several evidence-based and practical techniques can be explored in counselling to help you better manage anxiety and any negative thoughts.
Social signs
- Isolation and loneliness – social withdrawal
- Inactivity and loss of interest
It is important to notice any changes in your normal behaviour as well as changes in those around you. Avoidance can be a natural response when you are not feeling good about yourself, but it is a short-term fix that puts a strain on relationships. Moreover, it can cause anxiety and depression to grow and perpetuate feelings of hopelessness. Raising awareness around mental health can help to reduce stigma and encourage help-seeking behaviours.
Preventative measures for mental health
Reflect on what in your current routine contributes to living well and what more you can do to feel happier and healthier. In other words, try to be more conscious and intentional in your daily habits – are your choices and practices leaving you feeling good and nourished or are they draining and punishing you? Knowing how to manage your wellbeing can make you more resilient when stressful events inevitably occur.
There are so many ways you can protect your mental health and make it more robust but there are no quick fixes. Mental health needs and deserves to be a priority EVERY DAY. It requires commitment, daily effort, and perseverance. Encouragingly, it is the small daily things that can gain positive momentum and have a greater impact. Micro habits also tend to be less overwhelming, easier to incorporate and easier to maintain.
Below are a selection of transformative measures and mindsets that can help you on your healing journey and be easily integrated into your daily routine.
Self-care
When it comes to self-care and self-love, there are diverse practices that nourish the mind, body, and soul. So, take time to explore, experiment, and invest in yourself. Make time for the things you enjoy, even if you can only spare five or ten minutes. You will feel the difference. Not only does self-care alleviate feelings of stress, anxiety, and depression, but it can also increase productivity and wellbeing.
- Schedule rest and downtime
- Be more present and tune into your body > Develop a mindfulness and meditation practice
- Engage in positive self-talk
- Cultivate a positive mindset and develop a gratitude practice
- Listen to calming or uplifting music
- Manage your emotions and find an outlet such as journalling
- Try a new experience or take up a new hobby
- Prioritise sleep (7+ hours per night)
Stress management
The connection between stress and mental health has long been established so it is important to know your limits and proactively take steps to reduce stress. This entails a balance of focusing on things within your direct control as well as learning to let go. Unmanaged and prolonged stress can lead to anxiety, depression, or burnout, and increases the risk of substance use problems. Make time to unwind and learn healthy ways to cope with stress.
- Be assertive and say “no” when you don’t feel like doing something, prioritise yourself and your needs
- Set firm work-life boundaries
- Limit your screen time
- Focus on things you can control
- Take microbreaks (10 minutes or less) throughout the workday
- Break down big tasks into smaller bitesize chunks
- Celebrate small wins
- Identify healthy coping strategies and relaxation techniques > Meditation and deep breathing
Healthy lifestyle choices
We have already established the impact that small acts can have on our mental wellbeing as well as the power of the mind-body connection, so be conscious of your lifestyle choices and be proactive about looking after yourself. Remember that prevention is better than cure and when you are thriving, you will be more resilient and better able to cope with any challenges.
- Move your body and exercise > Exercise is a great stress-reliever and also has a positive impact on sleep
- Spend time outdoors in nature
- Get sunlight and a daily dose of vitamin D
- Stay hydrated, eat well and regularly
- Restrict your consumption of caffeine and alcohol
- Minimize phone and screen time > Designate screen-free zones in your home and disconnect 1-2 hours before bedtime
Seeking support
If you are struggling, know that it is okay and normal too. You are not alone. Don’t bottle things up, be brave and open up about what’s bothering you and talk to someone you trust, be it with friends, family, or professionals. Just simply talking about our feelings can make them less overwhelming. “What is shareable is bearable”, a phrase coined by professor and psychiatrist, Dr. Dan Siegel, reminds us of the healing that can be gained when we connect with others and receive understanding.
- Social connection – cultivate a strong support network and surround yourself with those who support and uplift you.
- Support groups – you may gain comfort, strength, and hope from this shared group setting.
- Counselling – consider seeing a professional one-on-one if things are not improving. A counsellor can help you to uncover the root of any concerns and teach you practical coping strategies.
Your mental health and wellbeing matter. Remember that it is possible to change how you think and feel by changing your habits and routines. Reflect on the warning signs, the ingredients for better mental health, and what steps you can take to feel better today. You also needn’t struggle alone, help is available in so many different forms, so don’t suffer in silence.
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The counsellors at Red Door are here to support you if you are not sure who to turn to or would value objective and unbiased guidance. Alternatively, below are a selection of resources and hotlines in Hong Kong to support you in starting a conversation. Please share this and help to raise visibility so that this information can reach more people.
Mental Health Resources and Hotlines in HK
Shall We Talk – Peer Support / Self-Help Groups
https://www.shallwetalk.hk/en/community-support/peer-support-self-help/
Open Up – 24/7 Text-Based Online Service
For youth aged 11-35
9102 2102 – SMS or WhatsApp (English and Cantonese)
Caritas Family Crisis Support – Hotline and Temporary Boarding
18288 – 24 hours (English, Cantonese, and Mandarin)
Alcoholics Anonymous Hong Kong
9073 6922
Emotional Support Hotline – The Samaritan Befrienders
2389 2223 – Mon-Fri 6.30-10pm (English)
2389 2222 – 24 hours (Cantonese)
Suicide Prevention Hotline – The Samaritans
2896 0000 – 24 hours (Multilingual support)
#worldmentalhealthday #mentalhealthawareness #mentalhealthsupport #mentalhealth #wellbeing #selfcare #stressmanagement #anxietyrelief #breakthestigma
About the author.
This week’s blog is written by Tanya Knott. Tanya works with adults, children and teens and focuses on the following areas in her practice: Life transitions. Career coaching. Grief. Anger management. Stress management. Anxiety. Depression. Sleep issues. Individual relationship issues. Mindfulness.
Tanya is a counsellor and psychotherapist at RED DOOR. Her practice is informed by 15+ years of HR and recruitment experience and evidence-based techniques such as CBT and Mindfulness. She is deeply passionate about helping those who feel lost or overwhelmed when faced with uncertainty or challenging life transitions. By guiding her clients to develop greater self-awareness, she helps them identify tools and coping strategies to better navigate any challenges that life may bring.
Contact the RED DOOR reception to set up an appointment with Tanya. reception@reddoor.hk
References
Cigna. (2023, November). 2022 Cigna 360 Global Well-Being Survey [Press release]. https://www.cigna.com.hk/iwov-resources/docs/en/about-cigna/news/2022-Cigna-360-Global-Well-Being-Survey-Reveals-9-in-10-in-Hong-Kong-are-Stressed-and-Burnt-Out-EN.pdf
Mok, L. (2023, May 12). Up to 25% of young Hongkongers have suffered from mental health disorders, HKU research reveals. Hong Kong Free Press. https://hongkongfp.com/2023/05/12/up-to-25-of-young-hongkongers-suffered-from-mental-disorders-hku-research-reveals/#:~:text=inHong%20Kong-,Up%20to%2025%25%20of%20young%20Hongkongers%20have%20suffered%20from%20mental,stress%20from%202019%20to%202022.
The Samaritan Befrienders Hong Kong. (2023). The Samaritan Befrienders Hong Kong 2022 annual report: Empowering the inner-self. https://sbhk.org.hk/wp-content/uploads/2023/07/2022-Annual-Report-2.pdf
World Health Organization. (2022). COVID-19 pandemic triggers 25% increase in prevalence of anxiety and depression worldwide. https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide
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