MENTAL
HEALTH WELLBEING & COPING
DURING A CRISIS GUIDE 2020
MALAYSIAN MEDICS INTERNATIONAL Mental Health: Wellbeing & Coping During A Crisis Guide 2020
First Edition, 2020 Copyright Š Malaysian Medics International 2020. All rights reserved. Every effort has been made to acknowledge and trace copyrighted material. The organisation tenders their apologies should any infringement have occurred. www.malaysianmedics.org
ACKNOWLEDGEMENTS
The Mental Health: Wellbeing & Coping During A Crisis Guide 2020 is created and designed by Dr. Darien Liew Daojuin. All information has been taken by reliable sources, reviewed thoroughly and compiled into this document. Content by Dr. Darien Liew Daojuin, Dr. Arisha Yap, Low Wen Yan and Ng Ceymone.
Content Crisis 101
2
What is mental health crisis? What to expect? What can you do about it?
Self-Care
6
What is self-care? Steps to self-care Why is this important?
Diet for the Mind
10
Social Media
12
How to Cope
14
This was previously drawn by Dr. Christine Koh, a purposeful artwork for MMI Mental Health: A Novel Approach, that was previously held at International Medical University, Bukit Jalil, 9 and 10 June 2018.
MENTAL
HEALTH
CRISIS 101
WHAT IS MENTAL HEALTH CRISIS? A mental health crisis is when you feel your and
mental that
health
you
support. You
need may
is
deteriorating
urgent have
help
and
feelings
or
experiences like suicidal feelings, selfharm,
anxiety,
hypomania,
panic
mania
or
attacks,
psychosis
(such
as hearing voices or paranoia). If you happen to be next to someone who is having
a
crisis,
reassurance
that
everything is okay is important.
Evidence that a person is experiencing a mental health emergency may include: Active assault Acting on a suicide plan Self-injury requiring immediate medical attention Throwing or breaking things Aggressive, hostile, or threatening behaviour Loud, aggressive speech Severe impairment by drugs or alcohol Highly erratic or unusual behaviour indicating the inability to safely care for oneself
3
WHAT TO EXPECT?
WARNING SIGNS? Unable
to
bathing,
perform
brushing
daily
teeth,
tasks
like
brushing
hair,
changing clothes Rapid
mood
level,
unable
swings, to
increased
stay
still,
energy pacing;
suddenly depressed, withdrawn; suddenly happy or calm after period of depression Easily agitated and more agitated than usual Verbal
WHEN SHOULD I GET IMMEDIATE HELP?
threats,
violent,
out
of
control
behavior, destroys property Abusive behavior to self and others, e.g. substance use or self-harm (cutting)
Suicidal or self-harm Isolation
from
school,
work,
family,
tendencies Experience sensations that aren’t real and/or beliefs
friends Loses
touch
reality
Making choices that put you
confused,
in serious danger
someone they’re not, doesn’t understand
for yourself and it is putting
strange
people
are
family
ideas,
saying,
thinks
hears
sees things that aren’t there
you at risk of harm Paranoia Medication problems, lack of supply, experiencing side effects from it Alcohol or any drug overdose Taking a dangerous combination of substances
4
or
-
unable
what
recognize
(psychosis)
that can’t be true
Becoming unable to care
to
with
friends, they’re
voices,
WHAT CAN YOU DO ABOUT IT? PREVENTION
HAVE AN ACTION PLAN? MAKE ONE!
Prevention might include Following
your
individual
treatment
You
may
action
plan.
Stress management, coping strategies, problem-solving skills that work for you. ahead,
anticipate
for
any
Who
Call someone, whom you are close to, feel
to
contact
during
your
mental
With
warning
signs,
who
plan
laid
treatment
psychologist. Contact your
health is deteriorating.
information
for
psychiatrist
psychologist.
DON'T HAVE AN ACTION PLAN? Reach out to a friend or
Befrienders
family
KL: 03-7956 8145 or 03-7956 8144 (24 hours)
member,
or
a
loved one. They can help
Ipoh: 05-547 7933 (4pm to 11pm)
you connect with mental
Penang: 04-281 5161 (3pm to midnight)
health your
services. Contact doctor
experiencing warning
signs
if a
you’re lot
and
of
Malaysian Mental Health Association 03-2780 6803
feel
like you’re having a crisis.
a
out by your psychiatrist or
Balanced and healthy lifestyle.
you
basics
crisis
The
circumstances.
if
The
an
to go to
uncontrolled/unforeseen
immediately
plan.
have
should include:
Monitoring yourself.
Planning
already
Go to the nearest emergency room or call 999.
5
or
MENTAL
HEALTH
SELF-CARE
WHAT IS SELF-CARE? Self-care during
a
should mental
self-care
not
be
health
covering
confused
crisis.
different
There
with are
aspects
of
managing various a
everyday
thoughts
social media for
or
simple
acts
methods
person,
meditation, exercising, keeping a journal
oneself
to
such
of as
reflect
disconnecting from
like
a few hours. Not every method of self-care
works for everyone but it is a self-therapy worth exploring.
Self-care should be done regularly to take care of one’s own
mental, emotional and physical health.
This
also
includes
spiritual and relationship self-care. Taking care of oneself is a means of pulling ourselves away from things that drain us as a human
being.
especially
in
Sometimes, times
of
our
crisis
important.
7
world
and
can
that
is
be why
overwhelming self-care
is
STEPS TO SELF-CARE Setting your priority right. Set
aside
a
certain
numbered
amount of time every day or every week
specifically
designated
for
taking care of yourself.Â
Basic needs and healthy lifestyle. Start
with
such
as
taking
care
of
the
basic
things
getting well-rested and paying
attention to what you eat .
This
is
also
a
good time to start a routine of exercises to boost the mood and keep yourself motivated.
Start it right! Just do it. There
are
self-care
many which
articles you
can
on
the
try.
net
Start
on
with
methods the
to
easiest
one to do, anywhere and anytime, such as journalling or meditation. If you feel that this is not something that suits you, feel free to explore other options.
Connect with someone. Self-care
does
not
mean
you
will
need
to
isolate
yourself to heal, but it also meant building a stronger bond with those who are important to you. Take this time
to
prioritise
those
who
matter
partner or family.
8
such
as
your
Learn to say “No”
over
things
that you are uncomfortable doing. Sometimes
being
too
kind
isn’t
being kind to yourself. You deserve to be taken care of too.
Try again and again with other options if you feel
the
previous
methods
do
not
suit
your
lifestyle or personality. Remember, there is no one correct method towards self-care, each one is unique to their own.
WHY IS THIS IMPORTANT? Living in the current crisis with easy access to information makes it easy to feel overwhelmed and drained by the constant updates on the situation. Sometimes, the uncertainties of the current crisis may also be an additional worry for oneself. This is worsened by the daily stresses that we face either from our job, at home, or of our ownself. If left unchecked, these stresses may
lead
to
major
mental
health
issues
such
as
severe
anxiety
and
depression.
If you feel that yourself or anyone you know is in a mental health crisis (substance abuse, aggression, thoughts of self-harm, deliberate self harm, suicidal ideation or suicide attempt) do reach out to your local crisis center.
9
MENTAL
HEALTH DIET FOR THE MIND
DIET FOR THE MIND Eat a healthy balanced diet. Ensure Macronutrients
every
meal
amount fish
of
has
the
adequate
macronutrients
and
micronutrients fruits)
because
carbs
and
(meat,
potatoes)
and
(vegetables
and
high
fat,
processed
Micronutrients
refined
foods
are
linked to poorer mental health.
Eat
your
fruits
rather
than
sweets
and
sugar!
Recommended 2 servings of fruits a day. Consumption of diets low in carbohydrate tend to precipitate depression, since
the
tryptophan
production that
of
brain
promote
the
chemicals feeling
of
serotonin
and
well-being,
is
triggered by carbohydrate-rich foods.
It is suggested that low glycemic index (GI) foods such as some fruits and vegetables, whole grains, pasta, etc. are more likely to provide a moderate but lasting effect on
brain
chemistry,
mood,
and
energy
level
than
the
high GI foods - primarily sweets - that tend to provide immediate but temporary relief.
Boost your mood by smelling the skin of an orange. Studies have shown that orange essential oils help to boost the mood, mental alertness and can reduce anxiety. If you don’t have the fresh fruit, buy some bottled orange essential oil and dab a drop on each wrist or massage into your temples for the same effect. 11
MENTAL
HEALTH SOCIAL MEDIA
SOCIAL MEDIA If social media is a trigger point, avoid social media.
Avoid seeing the news, your friend’s Instagram stories, or being stuck in the frenzy of twitter rage; the fake news in Facebook and WhatsApp messages sent by your Boomer uncles and aunties.
Although social media
Positive Effects of Social Media
may help people connect and form new networks, unhealthy and toxic networks
Allows the formation of a good social
can also form in the process,
network, increases self-esteem and
resulting in toxic
satisfaction in life.
social networks.
Increased Facebook use is positively associated with social trust, civic engagement and participation.
Negative Effects of Social Media Berryman et al. (2018) found that while overall
social
predictive
media
of
use
was
impaired
not
Negatively affects mental health and
mental
general well-being, especially among
health functioning, “vaguebooking”
adolescents and young adults.
or posting unclear but alarming posts Increased levels of depression and to
get
attention
predictive
of
was
found
suicidal
to
be anxiety.
ideation
Reported to be associated with fear
among young adults. of missing out and loneliness. 13
MENTAL
HEALTH HOW TO COPE
COPING Everyone has different ways to manage their stress and mental health issues. It is important for us to understand our coping mechanisms to know if they are
actually
beneficial
for
us.
Be
aware
of
the
negative coping mechanisms, and know that it will not help you. Instead, try to practice some positive coping mechanisms that will help you get over your current crisis.
Bad Coping
Good Coping
act abusively, e.g attacking
Stay focused, rationalise things
someone physically, verbally,
Understanding the source of the
mentally or spiritually
stress and work around it
acting out, throwing tantrums
Deep breathing exercises for
addictions, e.g alcohol, drugs,
anger management
gambling etc
Self-discovery process
minimising, downplaying the
Seek support from friends and
significance of something, self-
family
deception
Communicate and talk about one's feelings Healthy eating and sleeping habits
Remember, you are never alone even when you think you are. It is always important to seek support, and know that there will always be people around you to support you. Reach out. - Dr. Darien Liew
References 1. Crisis
services
and
planning
for
a
crisis:
Mind;
2018
[17
March
2020].
Available
from:
https://www.mind.org.uk/information-support/guides-to-support-and-services/crisisservices/getting-help-in-a-crisis/. 2. Coping with Mental Health Crises and Emergencies: HereToHelp; 2014 [17 March 2020]. Available from:
https://www.heretohelp.bc.ca/infosheet/coping-with-mental-health-crises-and-
emergencies. 3. Mental Health Crises: Intervention and Support for Patients: Wild Iris Medical Education; n.d [17 March
2020].
Available
from:
https://wildirismedicaleducation.com/courses/mental-health-
crisis-ceu. 4. Brister T. Navigating A Mental Health Crisis: National Alliance on Mental Illness; 2018. [17 March 2020].
Available
from:
https://www.nami.org/About-NAMI/Publications-
Reports/Guides/Navigating-a-Mental-Health-Crisis/Navigating-A-Mental-Health-Crisis.pdf. 5. Davis T. Self-Care: 12 Ways to Take Better Care of Yourself: Psychology Today; 2018 [18 March 2020].
Available
from:
https://www.psychologytoday.com/us/blog/click-here-
happiness/201812/self-care-12-ways-take-better-care-yourself 6. Developing
a
self-care
plan:
Reachout.com;
n.d
[18
March
2020].
Available
from:
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2020].
Available
from:
https://www.goodtherapy.org/blog/self-care-personal-
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Good
Care
Of
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America
[18
March
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https://www.mhanational.org/taking-good-care-yourself. 9. Bekalu MA, McCloud RF, Viswanath K. Association of Social Media Use With Social Well-Being, Positive
Mental
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Emotional
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Mental Health: Wellbeing & Coping During A Crisis A Mental Health Guide 2020