Cebu Province--With the current situations we are facing today—COVID-19 pandemic, economic instability, an increase of unemployment, and decrease of job opportunities—how can one cope up with stresses that lead to mental health issues? In the Philippines, mental illness is the third most common disability. It is estimated that about six million Filipinos lived with depression and anxiety. 

Depression doesn’t usually spring up because we have too much or too little of certain brain chemicals. Rather, there are many possible causes why some of us get depressed. It could be because of faulty mood regulation, genetic vulnerability, medications we take, previous and current medical problems, and stressful life events.

Mental health conditions are treatable. Some effective treatment options include talk therapy medications, peer support, and lifestyle changes. Seeking professional help from a psychologist or psychiatrist is recommended so you can open your feelings, stresses, and anxieties and negative thoughts bothering your mind. When we share our thoughts, it serves as catharsis and helps us deal with our loneliness and personal troubles. Other guides to improving our mental health are by staying active and having regular exercise. Exercise releases a happy hormone serotonin that improves your mood. A good sleep of at least 8 hours can also be helpful. 

Maintaining a healthy diet such as diet high in fruits and vegetables particularly dark green leafy vegetables are brain-protective foods. Also, focus on foods rich in omega-3 fatty acids, such as fish and fish products because omega-3 has an anti-inflammatory action that may help relieve depression. Recent studies also suggest that seeds and legumes such as beans and lentils including nuts are energy-giving power making them excellent for our brain health. Minimize intake of processed meat, fried food including fast foods, candies and pastries, sugary drinks, alcohol, coffee, tea, and high-fat dairy products especially if feeling stressed as these types of foods trigger anxiety attacks and depression. These foods when taken regularly and consumed in high quantity are considered unfriendly to our mental health.

As we celebrate the Mental Health Month this October, here is a summary of some easy steps you can take to help manage your mental health, but these suggestions should not be taken as a substitute for seeing a medical professional and receiving appropriate therapy.   

• Eat a regularly healthy diet with lots of fruits, vegetables, whole grains, lean protein, and low‐fat dairy, 
• Be physically active every day, whether it’s a few 10-minute walks throughout the day or spending 60 minutes at the gym, 
• Set aside time for fun and relaxation, which could mean spending an afternoon playing outside with your kids or curling up on a couch to read a book,
• Avoid alcohol and drugs, both of which can alter your mood and make a bad situation seem even worse, and
• Stay connected with friends and family, because having a strong social support network is key to maintaining a happy, healthy mindset.

Let us not forget to safeguard our mental health just as we take care of our physical well-being. Let us remember to stay positive and see the brighter side of life when we feel low. Remember that you are not alone. Just stay connected // ND II James Aaron S. Perez, RND