I am trapped in the chaos of a heavy metal concert; the deafening noise drowns out my pleas for help. My heart races as I frantically search for an exit. Why does everyone else seem so calm? This is what anxiety feels like – an invisible battle inside a crowded room.
Many mental health issues are overlooked because they are invisible to others. It’s important that we acknowledge these struggles, offer support and foster a compassionate environment where people feel safe to share their experiences.
Mental health encompasses our emotional, psychological and social wellbeing, influencing how we think, feel and act. It often feels like a continuous loop where we experience varying degrees of resilience and vulnerability. With life constantly changing around us, this is normal. However, having the tools to navigate the external and internal changes is imperative.
Jacqui Maguire, registered clinical psychologist and workplace wellbeing consultant, says, “In today’s fast-paced world, anxiety and depression are the most prevalent mental illnesses. The current economic climate, political landscape and perceived social divide also appear to be elevating stress levels and experiences of emotional distress.
“The COVID-19 pandemic had a profound impact on mental health worldwide. Anxiety and depression rates reportedly rose 25 per cent globally in 2020. By 2022, levels had lowered but were still higher than before 2020, largely due to increased social isolation and loneliness rates. An upside of COVID-19 is that it appeared to propel conversations about the importance of mental health, supporting the breakdown of long-standing stigmas and the creation of more mental health resources and support systems.”
When things feel a little tough, it might feel like the easiest option is to mask the internal struggles we face. To go on pretending they don’t exist. To put on a brave face. “A common misconception is that mental illness and poor mental health (languishing) are a sign of weakness or that they can be ‘snapped out of,’” says Maguire. “This couldn’t be further from the truth; mental illnesses are legitimate medical issues that require appropriate care and treatment, and therapy can also benefit anyone, not just people with severe mental health issues.”
Pausing to prioritise our mental health and having conversations around wellness are vital. Allowing others to hear what is going on inside can help you heal and build resilience. Acknowledging these feelings is the first step in fostering a supportive environment for ourselves and others.
Tips for mental wellness
Prioritise self-care: Establish routines that prioritise self-care, including adequate sleep, regular exercise and time for relaxation. Tip: Make your bedroom a snug and calming place where you want to be. Find a good book and do some simple stretches to embrace your body. “It’s all about taking small, intentional steps to look after yourself,” Maguire says.
Practice mindfulness: Incorporate mindfulness into your daily life to cultivate present-moment awareness and reduce stress. Techniques such as meditation, deep breathing and grounding exercises can help manage anxiety and enhance overall wellbeing. Try activities that bring you joy and fulfilment like walking on the beach, swimming in the fresh ocean or forest bathing.
Nurture your body: Eat nutritious foods and avoid processed options. Try cooking with foods of all colours of the rainbow – not only will this look inviting, but they’re also packed with the varying nutrients your body needs. Have fun cooking and enjoy the process.
Connect with others: Foster meaningful connections with friends, family and community members. Social support is crucial in buffering against stress and promoting mental wellness. Schedule regular check-ins and engage in activities that foster a sense of belonging, even if you simply need someone to sit with.
Be kind: Kindness releases dopamine, boosting your mood and connection with others.
Set boundaries: Establish healthy boundaries in personal and professional relationships to protect your mental and emotional energy. Don’t be afraid to say no to commitments that overwhelm you; try to prioritise activities that align with your values and priorities.
Seek professional help: Recognise when additional support is needed, and don’t hesitate to contact mental health professionals. Therapy, counselling and support groups offer valuable resources for addressing underlying issues and developing coping strategies.
It’s okay to ask for help
Mental Health Foundation: The Mental Health Foundation offers many resources, including information on mental health conditions, support services and self-help tools. Visit mentalhealth.org.nz or free call or text 1737 for support from a trained counsellor.
Lifeline Aotearoa: Lifeline provides 24/7 confidential support and counselling services for individuals experiencing emotional distress or crisis. Call 0800 543 354 or chat with a trained counsellor online.
Youthline: Youthline offers support services, including counselling, peer support and online chat options, tailored to the needs of young people, whether they are facing academic stress, relationship challenges or mental health concerns. Call 0800 376 633 or free text 234.
GP or primary health provider: Your doctor is a valuable resource for accessing mental health support. Schedule an appointment to discuss your concerns and explore treatment options, including medication, therapy or referrals to specialists – they may be able to help with a few free sessions to get you started.
Reducing the stigma
Reducing stigma starts with open, honest conversations about mental health. “Education is key – understanding that mental illnesses are common and treatable helps normalise them, and recognising that everyone’s mental health fluctuates between flourishing and languishing is important,” Maguire says.
Don’t be afraid to challenge stereotypes and misconceptions when you encounter them; there will undoubtedly be people who will stand with you. Be that person who encourages and supports those seeking help – it can make all the difference in their world and significantly affect social stigmas.
“As a country, we’ve made good progress in raising mental health awareness,” says Maguire. “However, there is a significant shortage of mental health support, meaning many people who speak up struggle to access help. Workforce development is critical, as is advocating for better mental health policies and resources at both community and governmental levels.”
Prioritising mental health is an ongoing journey that requires self-awareness, resilience and support. It’s about creating a culture of compassion and understanding, where mental health is valued and we all can flourish.
Jacqui’s top resources for nurturing mental health
Books
The Happiness Trap by Dr Russ Harris
Option B by Sheryl Sandberg and Adam Grant
The Anxious Generation by Jonathan Haidt
The Mindful Parent by Shirley Pastiroff
When the Wind Blew by Jacqui Maguire (for kids)
Podcasts
Mind Brew (Both by Jacqui herself)
Websites
The Mental Health Foundation (mentalhealth.org.nz)
Beyond Blue (beyondblue.org.au)
Headspace (headspace.com)
Movember for Men (movember.co.nz)
Apps
Headspace – for mindfulness and meditation
Calm – for relaxation and sleep
Moodfit – for mood tracking and mental health tools
