By Doctors Without Borders
Physical health is important. But now, more than ever, mental healthcare and psychosocial support are crucial for overall health and well-being. In our various projects in more than 70 countries, Doctors Without Borders / Médecins Sans Frontières (MSF) provides mental health and psychosocial support as part of our emergency work.
We recognise that mental health needs are just as vital and urgent as medical needs. Our projects cover a wide range of areas, including conflict, natural disasters, disease outbreaks, sexual health, tuberculosis, refugee crises, among others. It is within these challenging contexts that our patients need comprehensive medical services.
In Malaysia, we provide mental health support for refugees, including for the Rohingya community, who have endured traumatic experiences. When people have experienced violence or natural disasters, their journey to recovery extends beyond physical healing. Even after their physical injuries have been treated, hidden psychological wounds can persist.
In any emergency, people feel distressed. However, there are specific factors that can amplify distress levels, such as difficulties in accessing basic needs and medical care, lack of essential items for maintaining hygiene, and unreliable information. That is why it is crucial for everyone to prioritise their mental health.
Let’s explore seven key points that contribute to mental well-being:
1/ Be Mindful of Your Emotions
Developing emotional awareness is a fundamental aspect of mental wellness. Take time to recognise and understand your emotions without judgment. Practice mindfulness techniques such as deep breathing, meditation, or body scans to tune in to the present moment and observe your feelings. Cultivating this mindfulness allows you to respond to challenges with clarity and compassion.
2/ Develop a Daily Routine
Establishing a consistent daily routine provides structure and stability, which can positively affect your mental well-being. Create a schedule that includes time for work or study, self-care, leisure activities, and restful sleep. Routines offer a sense of control and predictability, reducing stress and promoting a balanced lifestyle.
3/ Exercise
Physical activity is beneficial for our physical health and plays a significant role in promoting mental wellness. Engaging in regular exercise releases endorphins, reduces stress hormones, and improves overall mood. Find an activity that you enjoy, whether it is walking, cycling, dancing, or practicing yoga, and incorporate it into your routine.
4/ Think About Your Circle of Control
Understanding the difference between what you can control and what you cannot is crucial for maintaining mental well-being. Focus your energy and attention on things within your control, such as your thoughts, actions, and reactions. Accept that there are external factors beyond your control, and instead, shift your perspective towards finding adaptive ways to respond to them.
5/ Find Things to Be Thankful For
Practicing gratitude has a profound impact on our mental state. Take a moment each day to reflect on the things you are grateful for, whether big or small. It could be the support of loved ones, a beautiful sunset, or a simple act of kindness. Gratitude helps shift your focus to the positive aspects of life, fostering optimism and resilience.
6/ Start a Journal
Writing can be a powerful tool for processing emotions and gaining insight into yourself. Consider starting a journal where you can freely express your thoughts, feelings, and experiences. This practice promotes self-reflection, self-awareness, and emotional growth. Make it a habit to write regularly, exploring your joys, challenges, and aspirations.
7/ Try Expressing Yourself with Art and Color
Artistic expression can provide a therapeutic outlet for emotions that may be challenging to articulate verbally. Engage in creative activities such as painting, drawing, coloring, or crafting to channel your thoughts and feelings into a tangible form. Allow yourself to embrace the process without worrying about the outcome, enjoying the freedom and catharsis it brings.
Taking care of your mental well-being is a lifelong journey that requires consistent effort and self-compassion. By being mindful of your emotions, developing a daily routine, exercising, focusing on your circle of control, expressing gratitude, starting a journal, and exploring artistic outlets, you can nurture your mental wellness and build resilience in the face of life’s challenges.
Remember, small steps taken each day can lead to significant improvements in your overall well-being. Prioritise self-care and make mental wellness a priority in your life.
This article discusses just a few of the wellness strategies that you can use and adapt to help you develop a positive approach in life from the Doctors Without Borders Wellness Activity Book. Receive your complimentary copy of the e-book by clicking on the link: [Link to download: https://doctorswithoutborders-apac.org/en/free-download-wellness-activity-book]. Start your wellness journey today!
