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1. MENTAL HEALTH AWARENESS - RISKS AND SUPPORT STRATEGIES

MENTAL HEALTH AWARENESS – RISKS AND SUPPORT STRATEGIES

May is recognized as a Mental Health Awareness Month, a period focused on increasing understanding and awareness of mental health challenges. The World Health Organization (WHO) defines mental health as a state of well-being where individuals recognize their abilities, manage everyday stress, learn effectively, work productively, and contribute to their communities. Mental health influences how people think, feel, and act, and WHO emphasizes that it’s more than just the absence of mental illness—it affects every part of life, including relationships, daily functioning, and physical health. " In contrast, mental illness is described as a "clinically significant disturbance in a person’s thinking, emotional control, or behavior," and it can vary from mild to severe forms.

Mental health is becoming an increasingly urgent issue worldwide, including in Kenya, where approximately one in four individuals experiences some form of mental illness. This underscores the need to prioritize mental health education and awareness to emphasize its vital role in our overall well-being. Public understanding of mental health differs greatly. While some still associate mental illness with fear and social exclusion, there is a growing awareness and understanding of the various factors that affect mental well-being. As research advances, mental health conditions such as anxiety and depression are now more widely recognized, along with other serious disorders like bipolar disorder and schizophrenia. It is crucial to challenge the stigma surrounding mental illness, recognize it as a legitimate health condition that can affect anyone regardless of social status or education, and promote seeking help and treatment.

Who Is at Risk?

Mental health challenges can affect anyone—regardless of age, gender, background, or status. Everyone is vulnerable to mental health struggles. Risk factors include:

• Frustration – the emotional response when your efforts are blocked by something beyond your control.
• Relationship issues – such as attachment difficulties, conflict, betrayal, breakups, or neglect.
• Financial stress – including debt or poor money management.
• Traumatic experiences – past or present, such as grief, job loss, disasters, or emotional stress.
• Harmful lifestyle choices – like substance abuse.
• Developmental or medical conditions – such as learning difficulties, personality disorders, or other biological and environmental factors (e.g. brain chemistry or genetics).

Prevention and Support Strategies

With mental health concerns on the rise, focusing on prevention and treatment is essential. Some helpful strategies include:

• Educate yourself about mental health to better understand it.
• Physical activity - Research strongly supports physical activity as a valuable tool for enhancing mental well-being and even preventing certain mental health conditions. Regular exercise has been linked to improved mood, reduced mental health issues, and enhanced emotional resilience.
• Responsible social media use - Another key factor is responsible social media use. Excessive or problematic social media engagement has been associated with lower self-esteem, increased feelings of loneliness, and reduced life satisfaction. Purposefully cutting back on social media use, while increasing physical activity, has been found to significantly improve mental health and reduce stress, with benefits that can last up to six months.
• Adequate sleep - Sleep also plays a vital role in mental health. Poor sleep can lead to mental and emotional instability, while adequate rest contributes to better focus, reduced stress, stronger immunity, improved memory, and even physical fitness. Experts recommend that adults aim for about eight hours of sleep per night to support overall mental health.
• Embrace change and accept things outside your control, seeing challenging phases as temporary.
• Reassess your habits and routines, and align them with your values.
• Talk to someone you trust—friend, family, or colleague.
• Engage in creative activities to shift your focus from negative thoughts.
• Practice mindfulness—pause, breathe deeply, and focus on calming images or thoughts.
• Be kind to yourself, taking life one hour at a time.
• Don’t pressure yourself to meet unrealistic expectations.
• Prioritize self-care—rest, take breaks,  go for walks. Decades of research have provided practical strategies for improving mental health across communities. One simple yet effective approach is spending time in natural environments. Evidence shows that connecting with nature can help alleviate symptoms of anxiety and depression.
• Focus on what’s within your control, not what you can’t change.
• Monitor your reactions, especially when you're stressed or upset.
• Take time to reflect, stay present, and stay connected to your inner strengths.
• Cultivate a solution-focused mindset and develop emotional resilience.
• Avoid harmful substances like drugs or excessive alcohol that impair judgment.
• Practice patience and manage your emotions when things don’t go as planned.
• Try relaxation techniques such as meditation or breathing exercises to restore calm.
• Show gratitude and compassion- Practicing gratitude is another proven method for boosting mental and emotional well-being. Regularly recognizing and appreciating the positives in life helps lower stress, strengthen emotional well-being and supports long-term mental and physical health. A mindset of gratitude builds resilience and contributes to a happier, more meaningful life.
• Stay flexible—challenge negative thinking by replacing it with more hopeful and practical perspectives.

If your symptoms persist, reach out to a qualified professional such as a psychologist, counselor, or psychiatrist for support and treatment.

How You Can Help

Although awareness around mental health is growing, stigma remains. We all have a role to play in changing this. Here’s how:

• Educate yourself by reading about mental health. Knowledge is empowering.
• Share what you learn with others—family, friends, or your online network—to raise awareness.
• Offer love and support to those experiencing mental health challenges. Compassion and respect go a long way in combating stigma.

Finally, seeking help when needed is essential. It's okay not to feel okay, and it's okay to seek help. Despite lingering stigma, it's important to normalize asking for support. Reaching out to trusted family members, friends, or mental health professionals can make a significant difference—and in some cases, it can save lives.

At Giving Hope Counselling Services, our compassionate and experienced therapists are here to walk with you on your journey toward healing and recovery. Whether you're facing anxiety, depression, trauma, stress, or other mental health challenges, we provide a safe, supportive space where you are truly heard and understood. With empathy and professional guidance, we’ll help you rediscover hope, build resilience, and take meaningful steps toward a healthier, more fulfilling life. You don’t have to face it alone—hope and healing start here.

Book a counselling session by calling or WhatsApp at +254721240462 /+254733932470 or email us at info@givinghope.co.ke. Also visit our blog on our website www.givinghope.co.ke for more educative articles.

Peter Mugi Kuruga

Counselling Psychologist/Marriage and Family Therapist

Court Accredited Mediator