Essential Grace Magazine October 2022

Make Mental Health and Well-being for All a Global Priority

ctober is here again. This month is a bittersweet month around the world for many different reasons. In the northern hemisphere, it is a time to change clocks, time to start warming up and preparing for the long winter months. While down south of the equator, we have already started preparing the farms, doing all necessary repairs in readiness for the wet season coming up soon, all while trying to stay cool as October is a hot month. It is also a month that signals change.

This year however, global trends have signaled economic challenges that have in some parts of the world crippled entire countries. From rising costs of living, rising food prices, scarce resources, fuel shortages, the ongoing wars, and the effects of global pandemics. Not to mention the ongoing environmental changes that are worsening each year.

The message of Mental Health Day 2022 is on making mental health and wellbeing for all a global priority. It does seem that this is a vital message for everyone to have in the current global climate. However, I do wonder how this theme can be received by the majority of the world who are mostly focused on survival and securing basic life necessities. I pose this question to you are dear readers, is the world ready to accept mental health and wellness as a global priority? Perhaps while facing extreme environmental disasters, queuing for fuel, or trying to save up for high energy bills, the idea of survival may trump the need for mental health interventions?

Let us know what you think? You may do so through our social media pages or directly to the editor through essentialgrace@zoho.com

Enjoy the read!

Julie Soko

Did you know …

World Mental Health Day 2022 Making Mental Health and Wellbeing for all a Global Priority

The World Health Organization recognizes World Mental Health Day on 10 October every year.

The theme of 2022's World Mental Health Day, set by the World Federation for Mental Health, is 'Make mental health and wellbeing for all a global priority'.

For over 70 years, we’ve been working to make sure that mental health is treated on a par with physical health.

Mental health problems exist in our lives, families, workplaces and communities, impacting everyone. We need to do as much as possible to prevent mental ill health as individuals and as a society.

We will continue to call on national and local government to prioritize reducing the factors known to pose a risk to people’s mental health, enhancing those known to protect it and creating the conditions needed for people to thrive.

World Mental Health Day is also a chance to talk about mental health in general, how we need to look after it, and how important it is to talk about things and get help if you are struggling.

World Mental Health Day 2022

Make mental health & well-being for all a global priority

Whilst the pandemic has, and continues to, take its toll on our mental health, the ability to reconnect through World Mental Health Day 2022 has provided us with an opportunity to re kindle our efforts to protect and improve mental health globally. Many aspects of mental health have been challenged. Even before the pandemic in 2019, an estimated one in eight people globally were living with a mental disorder. At the same time, the services, skills and funding available for mental health remain in short supply, and fall far below what is needed, especially in low and middle income countries.

The COVID 19 pandemic has created a global crisis for mental health, fueling short and long term stresses and undermining the mental health of millions. Estimates put the rise in both anxiety and depressive disorders at more than 25% during the first year of the pandemic. At the same time, mental health services have been severely disrupted and the treatment gap for mental health conditions has widened.

Growing social and economic inequalities, protracted conflicts, violence and public health emergencies affect whole populations, threatening progress towards improved well being; a staggering 84 million people worldwide were forcibly displaced during 2021. We must deepen the value and commitment we give to mental health as individuals, communities and governments and match that value with more commitment, engagement and investment by all stakeholders, across all sectors. We must strengthen mental health care so that the full spectrum of mental health needs is met through a community based network of accessible, affordable and quality services and supports. Stigma and discrimination continue to be a barrier to social inclusion and access to the right care; importantly, we can all play our part in increasing awareness about which preventive mental health interventions work World Mental Health Day is an opportunity to do that collectively. We envision a world in which mental health is valued, promoted and protected; where everyone has an equal opportunity to enjoy mental health and to exercise their human rights; and where everyone can access the mental health care they need.

WHO will work with partners to launch a campaign around the theme of Making Mental Health & Well

Being for All a Global Priority. This will be an opportunity for people with mental health conditions, advocates, governments, employers, employees and other stakeholders to come together to recognize progress in this field and to be vocal about what we need to do to ensure Mental Health & Well Being becomes a Global Priority for all.

World Health Organization

World Mental Health Day 2022 Commentary

Full article found here

It is important to be aware of your mental health state, try asking yourself the following questions every few months just to check up on yourself.

How would I describe my mood overall?

Has my mood changed at all over the last six months to a year?

Has my level of stress and/or anxiety changed recently?

What strategies do I use to manage a low mood and/or anxiety when they come up?

Are these strategies working?

Are these strategies healthy (healthy = walking, yoga, reading, playing chess; not healthy = gambling, overeating, drinking alcohol, using tobacco or other drugs)?

How am I functioning at work, in social relationships and within my family?

Do I find pleasure in things I have usually found pleasurable?

Has anything about my mental status changed? Am I having problems with memory, reality testing, confusion, or concentration?

Have I had any thoughts of wanting to hurt or kill myself or someone else in the last few months?

Befrienders Worldwide has a vision to contribute to a society where suicide is understood both locally and globally, leading to fewer deaths by suicide. Our mission is to be a principal resource in emotional support and to share research which can lead to innovative service practices, delivered by volunteers.

We value giving a person the opportunity to explore feelings which can cause distress, the importance of being listened to, in confidence, anonymously, without prejudice and we value that a person has the fundamental decision about their own life.

We have an impact on suicide and suicidal behaviour through a network of 349 independent emotional support centers in 32 countries. These centers provide an open space for those in distress to talk and be heard. This service is provided via telephone helplines, SMS messaging, face to face, outreach, partnerships and the internet.

Although a recently registered charity, we are a longstanding network of thirty four years, providing outstanding support to those who need it. Many of the centers in our network have been providing a service to their community for over 40 years and have impacted the suicide taboo in their country, much like the work of our Japanese centers.

Some centers have developed strategic partnerships, such as those partnerships between the World Health Organization and Sri Lanka’s Sumithrayo to reduce the number of suicides by pesticide in their rural communities and that of Samaritans of Singapore and the local police, to work around suicidal feelings.

Other centers are targeting particular sectors of society through innovative service delivery, such as our centers in Brazil with their web chat messaging support.

The support our centers provide relies predominantly on volunteers. These volunteers must recruit, train and support each other in their work.

We believe in the work the volunteers do and their ability to deliver a tailored and outstanding service. Our role is to support them in doing this, we provide our centers with best practice, training, research, support and guidance to provide an exceptional service to callers. The centers remain small and connected to their community with the support of a large organization

The work of the network’s centers is outstanding and vital. Capturing their abilities and achievements in suicide prevention will allow for a global exchange of knowledge and practice, developing new global processes that will improve the quality of their experience as volunteers, and ultimately the service they deliver.

Become a Befriender listener

You don't need any special qualifications to become a befriender.

Before you start, you will be well trained by experienced volunteers. You will learn how to listen in a caring and non judgmental way. And when you start your work, there will be other volunteers on hand to befriend you the work can be emotionally tough.

You will be an invaluable resource to people who feel they have nowhere else to turn. Who knows? Talking to you may help someone save their life.

Each center conducts a selection and training program for new volunteers, and your nearest center will be pleased to give you more information. Click here to find the center nearest you

You can consider starting an initiative in Malawi, which would be a very welcome project.

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Your emotions have become intense. You often feel overwhelmed with either sadness, fear, or anger. You are likely to assume the worst in everything, feeling afraid, overthinking every scenario and living a very anxious life. Anxiety that leads to panic attacks and that begins to interfere with your life, seek help as soon as possible.

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You have gone through a traumatic experience such as losing a loved one through death, being diagnosed with an illness, losing your job, suffering assault or rape, getting divorced. If your life is significantly affected by trauma, and you are finding it hard to get through the day, it’s time to seek help.

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You are experiencing physical symptoms that are not medically explained. Stomach pains, headaches, back pain, dizziness, chest pain and shortness of breath. If these symptoms cannot be explained through a medical check up, then they could be part of anxiety and poor mental health in general.

When do you need to seek therapy for your mental health?

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You are using substances to cope, either alcohol, drugs, food, and over the counter medicines. If you have to rely on such substances in order to function, then you need to seek help as soon as possible.

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Your work and school is beginning to suffer. You cannot focus on your tasks or even finish once you start. Stress and anxiety can start to build when you are falling behind on your work, making you even less motivated with life.

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You lack motivation for things you used to enjoy. You don’t enjoy people’s company, music, food, anything that was previously a joy for you. If this becomes your new normal, then you need to speak to a professional.

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Your relationships have become strained, communication and relating to others has become a challenge. If you are not able to get along with others as you did before, it may be time to get help.

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People have begun to notice that things are not going well, perhaps your hygiene has changed, you are looking down/miserable, you are not your usual self, and others are pointing it out to you. It is time to get help.

Start to prioritise your mental health, it is really not an option. You are not the exception when it comes to treatment and care. The more responsible and proactive you are with your own mental health, the more you are able to help those to others.

Read more of this article and more here

Mental Health Professionals in Northern Malawi

St John of God Hospitaller Services 01311690 / 01311495

John Banda (Psychosocial Counsellor)

Moyale Barrakcs

0994 434 012

johnalickbanda05@gmail.com

Precious Chipeta (Psychosocial Counsellor) 0886 687 857

kanyakulapreciouschipeta@gmail.com

Buxton Shaba (Psychosocial Counsellor)

CEO Youth Mental Health Warrior. Mzuzu Katoto 0996 560 666

Brighton Lupeska (Psychosocial Counsellor)

Mzuzu Health Centre 0996 750 057

Jbryto20@gmail.com

Justina Msofi (Psychosocial Counsellor)

Luwinga Secondary School

0888 505 043

jasstinamsofi@yahoo.com

Jimmy Kambalame

Lighthouse Trust, Central Hospital. Mzuzu 0999 944 899

Dealing with Depression

Yasha’s story

‘Why journalism is my answer to depression’

It is often said that in the darkest moments of our lives, one glimmer of hope calls out to us. However, the cloud under which we live seems never to pass. Every difficult minute takes its toll, and the downward spiral just continues.

During my battle with depression, I reached a moment of despair and agony. However, one hope came into my life: sports journalism. I’ve taken my chance with it, and it’s been one hell of a ride. There have been many things that I have learned through this process, but three things stand out in my fight to thrive, not just survive.

Innocent exuberance overshadows inexperience

When discussing the taboo subject of depression, many people mention the need to start new things. “Try something new. What is there to lose?”

What if things go wrong? The prospect of another failed attempt often stops us from trying something that may ultimately be the most successful thing we do. For me, writing had that feeling. It appealed because it gave me the chance to learn about people’s opinions. Seeing how other people react to my views finally gave me a moment where I felt I could have meaningful conversations. However scary the first few months of writing seemed, it was all really worth it. So, take the chance and give it 100%. That is the only thing we need.

Mistakes and errors are all part of the process

Let’s face the facts. No one wants to be the person who makes a mistake that everyone in the world can see. When you can’t rectify that mistake, the shame simply intensifies. But then we are missing the wood for the trees.

In many of my articles, there have been spelling mistakes and grammatical errors. I was expecting to be bombarded with messages of me needing to improve before I write

again, but that never happened. That feeling was only mine, and people would never point out my errors in a derogatory manner. People understand mistakes, and we should remove that fear from our minds. Getting things wrong gives us the chance to learn, and the beauty of that opportunity should not be underestimated. I’m trying to say, don’t be afraid to make mistakes.

Passion is the most important thing

I have left this point to last because I feel everyone has heard this before, but it is really the most vital. However hard we try, we will never be great at something we don’t enjoy. Enjoyment gives us a moment of happiness. The power of that moment should be treasured forever, and we should try our best to recreate it as often as possible.

For me, that passion is writing about a sporting event that has captured the public imagination, but it could be anything. Running, reading, or even just a desire to be able to talk to people. Whatever the passion is, it will really help you in the most difficult moments so find your calling.

There you have it. My story is still far from complete, and every day is still a new learning opportunity. But I’m grateful I found journalism. It’s the thing that gets me going and lets me thrive and not just survive.

This story can be found on the Mental Health Foundation Website

Sharing your story is empowering, not only for you but for people that will read and relate to your story. Your experiences, challenges, and triumphs can help someone else facing similar challenges.

We welcome your stories that can printed anonymously.

Send through to essentialgrace@zoho.com

Mental Health Professionals in the Central Region of Malawi

St John of God Hospital Area43,offUfuluRoad 0992460253/0992460254

Tamanda Msasata

TeeTherapyConsultancyService

0999 419 898 / 0888 553 756 Info.teetherapy@gmail.com

Irene Hora (Chief Consultant)

IntegratedProfessionalcounsellingandAdvisoryLtd 0992598595

Chilungamo M’manga (Psychologist) 0995912585

Elizabeth Nkhonjera 0996293804

Guidance and Counselling Association of Malawi (GCAM) 0995142328/0888448108

Suicide Prevention Group (Mponela) 0888114626/0999299770/0884467846

Likuni Hospital 0996383202/0992556138

Phunzi Counselling (Area18)0999365871

Prime Health 0995482905

Joseph Mjid Lungu (Psychotherapist)0888378035 He Matters Foundation 0997071657

Harm Reduction Awareness Counselling and Testing Services 0999317529

Friends of Hope 0994781044

Youth Wave 02122280999204068

Moses Kachingwe 0881569863/0997542704

Dealing with Mental Illness

Amanda’s story

Amanda talks about being neuro diverse, having a diagnosis of Emotionally Unstable Personality Disorder (EUPD) and the stigma that she experienced. "Finding your folk" and "people like me" went a long way in helping her to cope with her many challenges.

My name’s Amanda and I live with my daughter and parents in the Midlands. I work in retail but I’m due to start a new role with the NHS soon. Stigma associated with a personality disorder has exacerbated my experience of loneliness and my mental health suffered but I have found ways to connect.

From my early teens, I knew I was different. I grew up in a small town in the West Midlands. I didn’t understand people and they didn’t understand me.

Being neuro diverse, I found it really difficult to fit in. I felt as though I sat on the fringes of many things. It left me feeling hopeless and empty.

My teenage years were the most difficult. I couldn’t understand it and my family couldn’t either. It was a very lonely place.

I’m now in my mid forties and five years ago I was diagnosed with Emotionally Unstable Personality Disorder (EUPD).

Living with a borderline personality disorder means you can struggle with relationships and emotions and how you cope with life and connect with other people.

Stigma made it worse

I was told that getting the diagnosis would bring a sense of relief, but it didn’t. I took it really badly. EUPD affects thoughts, feelings and emotions, so it felt like I never had control over these things. The media’s portrayal of personality disorders doesn’t help. We get a bad rap, and the stigma adds insult to injury. I actually had someone at work, who I felt I could trust, say to me, “oh well, you haven’t killed anyone yet.

The loneliness I’ve experienced has been my big driver into peer support work. Being able to connect with people who’ve had similar experiences has been so helpful. I volunteer as peer support for a charity, and have just been offered peer support work in the NHS, I can’t wait. I feel like I’ve found my path and what works for me. When Covid hit and we had to stay at home, I actually felt lonelier. Having people around you doesn’t necessarily make you feel less lonely.

I live with my daughter and elderly parents who are vulnerable, so when I got Covid, I isolated myself within the house. I was locked in my room and it felt crippling. It was a lonely time for everyone. I was petrified of catching COVID and passing it to my family. My dog, Ruby, is nearly eleven and she just gets me. She’s always there. She’s a constant in my life however I’m feeling. She doesn’t run off and hide when I’m crying or shouting or excited.

Find your people

Finding people who feel the same way meant a lot in terms of my own recovery. You have to find your tribe.

I have a passion for fitness and this is a way of finding connections with others. The gym is a great place for me to start a conversation and find people who want to talk. I’ve met people at the gym who are surprisingly willing to share their mental health struggles. It helps to have a common thing in connection something you’re comfortable with and helps you feel in control.

Instagram allowed me to share my experience with people too. A lot of people responded and said it resonated. Hearing those words “me too” meant a lot to me in terms of my own recovery. It’s like something you have in your pocket all the time that you have someone there, not physically there, that feels quite important a human connection that you have.

Listening to podcasts also helps being able to hear a real voice when you experience loneliness helps me to feel connected. I don’t want to listen to music, which can be emotional. I think music makes you feel a certain way, and it can be quite triggering. For me, it doesn’t allow me to be mindful of how

I’m really feeling. I wouldn’t read a book for similar reasons.

Peer support is unique as it’s a mutual relationship. I’m in a different place now with my recovery. Talking to people with similar experiences has definitely helped me.

Validate your feelings

We all crave human connection. For me, hearing a voice particularly voices from people who’ve overcome struggles really helps me to feel connected and less isolated.

Being able to connect with someone who can say “I get you, I understand” is

so important. For me, I know I need to accept and understand my own condition. Not everyone understands, but you have to validate your own feelings.

And when other people say they are lonely, it’s important to acknowledge and validate how they feel. I understand that it can feel difficult or scary to reach out but I’d really encourage you to try. Finding my tribe and making connections has been game changing and I want other people to find their tribe too.

This story can be found on the Mental Health Foundation Website

Mental health challenges can leave you feeling isolated, helpless, and lonely. If you or someone you know is struggling with poor mental health, please get in touch with a mental health professional through the details available.

Mental Health Professionals in the Southern Region of Malawi

Zomba Psychiatric Hospital 015 262 66

Limbika Maliwichi (Clinical Psychologist)

0993 662 154

Julie Soko (Consultant Psychologist)

0995 147 290

Prism Counselling and Consultancy (Zomba)

0998 933 273

Dr Chiwoza Bandawe. Harmony Counselling Centre

0888 200 222

Dr Precious Makiyi (Child & Adolescent Mental Health Professional)

0999 426 368

Accord Cognitive Counselling Services

0882 431 111

Vintage Health Wellness Centre (Namiwawa)

0995 260 153 / 0883

Blantyre Counselling and Therapies Centre

0996 299

Tilinao Lamba (Counselling Psychologist)

0885 795

Ruth Mkolesia (Counselling Psychology)

Seed of Hope

0993 110

Dr Alli Makalani

0888 611

Before you engage with a mental health practioner, it is your responsibility to ask questions from your potential therapist before you begin therapy.

You need to make sure you have a clear understanding on the type of therapy they provide, their qualifications, and the methods they use. Your mental health is very important; you have to make sure you are putting it in the right hands.

Try to ask the following questions in your first contact with a potential therapist.

Whatisyourexperiencewithtreatingotherswithmymentalhealth condition?

Willyoubeabletocollaborateorliaisewithmyphysician/psychiatrist onanintegratedcareplan?

Whatdoesatypicalappointmentwithyoulooklike?

Whattreatmentsortherapiesareyoulicensedtoadminister?

AretherebenefitsorrisksthatIshouldknowaboutthesetherapies?

Whatisthegeneraltimeframeinwhichmostpatientswillseeresults?

HowwillIknowifthetreatmentishavinganeffect?

Howlongdoesthistypeoftreatmentlast?

Whatdoesresearchsayaboutthistypeoftreatment?

Remember, many therapists can provide psychological interventions but are not able to prescribe medical treatments. You will need to see a psychiatrist or physician should you need them.

By now, we hope you are aware that you can access mental health care from all the Central Hospitals in the country.

Here is something to take note of, before you can get to the Central Hospitals, you need to first visit your local District Hospital in order to be assisted. This applies to mental health care as well.

Once you have been assessed, the medical staff (a psychiatric nurse or clinician) will then determine whether you need to be referred to the Central Hospital, which also provides comprehensive care for mental health challenges.

Please take note of the list of District Hospitals available in Malawi.

Chitipa District Hospital

Karonga District Hospital

Mzimba District Hospital

Nkhata Bay District Hospital

Rumphi District Hospital

Dedza District Hospital

Dowa District Hospital

Kasungu District Hospital

Mchinji District Hospital

Nkhokota District Hospital

Ntcheu District Hospital

Ntchisi District Hospital

Salima District Hospital

Balaka District Hospital

Chikwawa District Hospital

Chiradzulu District Hospital

Machinga District Hospital

Mangochi District Hospital

Mulanje District Hospital

Would you like to advertise your mental health services with Essential Grace Magazine?

Get in touch with us for your free offer of mental health related advertising be it for counselling services, support groups, books, upcoming events, and wellness services (e.g. Fitness, massage therapy)

Mwanza District Hospital

Nsanje District Hospital

Phalombe District Hospital

Thyolo District Hospital

Zomba District Hospital