The UAC (Ugandan American Counsel) seeks to play an active roll in helping Ugandan American and their families find and utilize mental health resources. You will find information about self-care to protect mental wellness, as well as resources for those who may need help with mental health issues. The UAC believes that there should be no stigma associated with mental health issues.
We strive to help the find ways to address mental health awareness and foster inclusiveness for those who are struggling with mental illness. It is normal for an immigrant to have experienced some form of trauma in leaving their home country.
For example, Grief is all to common and a natural part of the experience in our community. Individuals who immigrate to America from Uganda left behind things that mattered to them. Family members, homes, and their place in the community are often left behind. As with any grief, healing comes in stages and is individual to each person. The support of family and community can make a significant difference in how a person copes with grief.
Understanding Mental Health
Mental health plays a significant roll in our overall sense of well-being. Just as we care for our bodies, we must learn to also care for our minds. Mental health issues can be just as destructive to our lives as a significant physical illness. Unfortunately, many people avoid seeking help or practicing self-care for their psychological well-being. Often, this is because of fear of the stigma that lingers around mental health issues.
It is time that we recognize that our mental well-being is a priority and that there is no shame in taking the time to care for ourselves as a whole person, mind, body, and spirit. Mental health issues have a broad range of diagnosis and symptoms, but four of the most prevalent problems are: Depression, Anxiety, Post-Traumatic Stress Disorder (PTSD) and Substance Abuse.
4 Common Mental health disorders
Depression
Depression is a common but serious mood disorder. It can be situational depression, such as what one might feel after the loss of a loved one or in adjusting to a significant life change. Depression can also be unrelated to events and caused by a chemical imbalance in the brain. The symptoms of depression can affect every aspect of your life. It can interfere with how you feel, think and process information. It can make it more challenging to take care of your responsibilities and can even impact your ability to care for yourself physically. Symptoms of depression include:
- Feelings of hopelessness
- Feeling sad, listless and empty
- Loss of interest in things you once cared about. If you no longer enjoy hobbies that once gave you pleasure, it could be because you are depressed.
- Difficulty concentrating, remembering things or making decisions
- Changes in appetite and weight changes
- Struggling with decreased energy and fatigue
- Changes in sleep patterns. These changes can mean an inability to sleep or sleeping too much
- Thoughts of death or suicide
Anxiety
Anxiety—Everyone feels anxious at some point in their life. Anxiety is normal in stressful situations. However, anxiety that starts to take over your life becomes a mental health issue. Those with anxiety live with persistent fear, and it can manifest with physical symptoms as well. The symptoms of an anxiety disorder include:
- Intrusive thoughts
- Excessive worry that can seem inescapable
- Procrastination due to paralyzing fear
- Isolation—sometimes, this is because of a social anxiety disorder, but other times it is because anxiety makes it hard to cope in various situations. Those with anxiety disorder often start to isolate themselves to manage their symptoms, but the isolation itself becomes part of the problem.
- Anxiety also leads to muscle aches, gastrointestinal issues, and numerous other physical manifestations.
Post-Traumatic Stress Disorder (PTSD)
Post-Traumatic Stress Disorder (PTSD) is a mental health disorder that is triggered by a terrifying event. The person may have witnessed or been part of the event. Most people who have experienced traumatic events will have difficulty processing and adjusting to life after the event. However, if this adjustment phase goes on for months or years along with symptoms, then it is diagnosed as PTSD. Symptoms of PTSD:
- Intrusive and unwanted memories of the event
- Flashbacks happen when a person finds themselves reliving all or part of the situation as though they are back at the time and place of the event.
- Severe emotional or physical reactions to things that remind you of the event These reactions can be brought on by a wide array of environmental factors such as smells, noise, or the sight of something that serves as a trigger.
- Upsetting dreams or nightmares about the event
Substance Abuse
Substance abuse can stem from an array of other mental health issues. Often, without realizing it, people are abusing substances such as drugs and alcohol in an unconscious attempt to medicate the emotional and psychological pain that they feel. Substance abuse can take a dramatic toll on families, relationships, and the ability to take care of your responsibilities. How do you know when you have a substance abuse problem? The following signs are strong indicators:
- Feeling that you have to use the substance regularly
- Having intense urges for the substance that blocks out all other thoughts
- Spending money on the substance even when you cannot afford it
- Using more copious amounts of the substance over time
- Doing things that you normally would not do, such as acting violently or stealing.
- Experiencing withdrawals when you attempt to stop using the substance
Customers have questions, you have answers. Display the most frequently asked questions, so everybody benefits.
SELF-CARE FOR MENTAL HEALTH
Although there are times when professional help is necessary for mental health issues, we can all benefit from practicing self-care for our mental well-being. Just as we take care of our bodies, we need to devote time and attention to caring for our mental health. The following are some suggestions for ways to improve your overall well-being, cope with stress, and help you feel better when facing difficult times.
- Take the time to enjoy a treat that you particularly enjoy. Savor the flavor and let your mind relax while you enjoy a cup of coffee, tea, or a glass of wine.
- Take positive steps to make new friends. Engage with other people. Do this even if you do not feel like putting forth the energy. We all need a support network, and isolation is bad for our overall well-being.
- Take care of personal hygiene, even when you don’t feel like it. When we are sad, depressed, anxious, or stressed, it is tempting to let personal hygiene slide. Taking a bath, brushing your teeth, fixing your hair are all soothing activities. Doing these things can boost your mood and make you feel more capable of dealing with whatever comes your way.
- Getting outside and getting some exercise is another way to care for your mind, body, and spirit. Make time for a walk, a run, a swim or whatever it is that you enjoy.
- Make the time to get adequate rest. Often, when our lives become chaotic or stressful, rest is one of the first things we sacrifice. This leaves us susceptible to physical illness and increased mental stress.
- Reading is a great way to unwind and relax. Reading also allows us to escape into a world that is different from our own for a time. If you enjoy reading, take the time to sink into a good book.
- Few things make us feel better than giving back to others. Look for opportunities to do community service. Whatever organization you feel passionate about, volunteer your time. When we take the time to step outside ourselves and help others, we find we are also helping ourselves.
- Learning a new skill is a great way to embrace self-improvement. Think of something you have always wanted to learn, and then do it. If you want to learn a new language or how to play an instrument, find opportunities to explore this passion. Many community outreach classes teach such skills at little or no cost. You can also find a fantastic assortment of online resources to help you educate yourself.
- Listen to music. Music is proven to improve our mood and our sense of well-being. Take the time to listen to music as much as possible.
- Prayer or meditation are calming and powerful techniques to soothe our spirit. Whatever your belief system is, take the time to re-connect with your beliefs.
If you are ready get to the next level in your life contact a professional today!
UAC values apply to mental health in our community
- Transparency—Any person who struggles with mental health issues should feel safe to discuss their struggle openly without fear of stigma or shame.
- Inclusion—Mental health is part of the whole person and should be treated in the same manner we treat physical illnesses.
- Engagement—The UAC wants to foster conversations about mental health and support action to address the issue in our community.
