While Mental Health Awareness Month has concluded, it’s important to continue normalizing conversations about mental health and breaking the stigma associated with mental health conditions. This ongoing effort is essential as mental health affects a large part of the population worldwide.
According to the World Health Organization, approximately 13% of the population in Ghana faces a mental health condition. Statistics indicate that one in three individuals grapples with some form of mental health challenge. Millions remain undiagnosed due to existing stigma around seeking help and disclosing difficult symptoms.
To shed light on these issues and explore effective self-care methods, we engaged in a conversation with mental health advocate and safe space coordinator Nour Ghaddar.
Nour began by discussing the stigma that surrounds mental health. She suggests refraining from using terms like “illness” and “disorder” and instead recommends using “conditions” or “neurodivergence.” This linguistic shift helps reduce the shame connected with mental health conditions, making it more akin to managing a physical health issue like a thyroid deficiency or joint problem , conditions that can be handled with medication and therapy without shame.
Acceptance is a crucial step in addressing mental health conditions. While some conditions may never entirely disappear, they can be managed, lessening their impact. Embracing this reality, rather than merely acknowledging it, makes the burden feel less overwhelming and reminds us that we are not alone.
For individuals dealing with neurodivergence, overcoming the stigma, silence, and shame involves demonstrating compassion and curiosity rather than judgment. Gabor Maté’s Compassion-Based Inquiry shifts the focus from “What’s wrong with them?” to “What have they experienced/survived?” This approach helps challenge silence, creating a safe space for individuals to express their struggles without fear of judgment and with the hope of living authentically.
In cultures such as those in West Africa, where struggles are often masked with smiles and laughter, having open dialogues about mental health becomes even more challenging. Creating safe spaces and displaying genuine interest in someone’s experiences can significantly influence their willingness to be vulnerable.
Dr. Thema Bryant’s concept of “Homecoming” highlights the importance of being kinder and more compassionate with oneself by building self-trust. It involves recognizing and addressing one’s needs before attending to others, discouraging self-erasure and self-denial, and empowering individuals to set boundaries and acknowledge their own well-being requirements. “Self-care doesn’t mean ‘me first,’ it means ‘me, too.”
Regarding self-care, Nour points out, “We often fall into the trap of thinking that self-care always revolves around capitalism and consumer culture: purchasing a face mask, booking a massage appointment, planning a trip. For those who don’t have immediate access to such resources, alternative methods are available” she said. Simple practices like listening to calming music, cooking a meal, engaging in physical activity, going for a walk, meditation, and participating in pet therapy can significantly enhance mental well-being. These activities help shift focus from intrusive thoughts to physical sensations, triggering the release of endorphins and reducing feelings of burden.
Self-care practices play a vital role in sustaining mental health. Journaling, recording positive affirmations to playback during tough times, or conversing with a friend or therapist can be therapeutic, enabling the release of emotions rather than storing them. Shifting the internal dialogue from self-criticism to self-compassion is essential.
Ultimately, mental health is community-based. Connecting with others, even through simple gestures like inquiring about a friend’s day or engaging in conversation, can foster a sense of belonging and support. People are often more willing to offer support than anticipated.
By adopting these self-care practices and fostering open discussions about mental health, we can create a more supportive and understanding community where mental health challenges are acknowledged and managed with compassion and care.
Nour, a Ghanaian-Lebanese counselor-in-training, mental health activist, and safe space facilitator with nine years of experience in intersectional gender equity, focuses on trauma-informed mental health and well-being for gender-based violence survivors. She has collaborated with several organizations and contributes to media and film to enhance survivor representation, emphasizing trauma-informed care.
Article written for African Female Voices published 3 June 2024