Tag: self-care

  • Limit Social Media for Better Wellbeing

    Social media is a powerful tool for connection, information, and entertainment. However, for many South Africans-especially young people-excessive time online can negatively impact mental health. At Abridged Knowledge 035 (AK35), we want to help you understand why limiting social media is important and how it can support your mental wellbeing.

    Why Reducing Social Media Matters

    Recent South African research highlights a strong link between excessive social media use and increased rates of anxiety, depression, low self-esteem, and even suicidal thoughts among young adults. A study by Walter Sisulu University found that young people in Buffalo City spend an average of 6 hours per day on social media, often driven by the fear of missing out (FoMO). This constant connectivity replaces valuable time for sleep, face-to-face interactions, and physical activity, all of which are crucial for mental health.

    The South African Depression and Anxiety Group (SADAG) also notes that too much social media can lead to persistent feelings of inadequacy, low mood, and self-doubt-especially when users compare themselves to others or experience online harassment4. Experts warn that these effects are not unique to South Africa, but are intensified by local challenges such as high crime rates, economic uncertainty, and limited access to affordable mental health care25.

    Expert Tips for Healthier Social Media Use

    • Set Time Limits: Try restricting your social media use to specific times, such as 15 minutes in the morning and 30 minutes in the evening. Use your phone’s built-in screen time tools to help you stick to these limits.
    • Take Breaks: If you notice social media consistently makes you feel anxious or down, consider taking a short “social media vacation.” Even a day or two away can help reset your mindset.
    • Curate Your Feed: Follow accounts that inspire and uplift you. Unfollow or mute those that trigger negative emotions or self-comparison.
    • Prioritise Real-Life Connections: Make time for face-to-face interactions, hobbies, and physical activities. These are proven to boost mood and resilience14.
    • Practice Mindfulness: If you feel anxious while online, try grounding exercises like the 3-3-3 rule: name three things you see, hear, and move three parts of your body. Meditation can also help reduce stress and improve focus.

    The South African Context

    South African youth face unique stressors, including high rates of trauma, violence, and socio-economic challenges. According to SACAP, over 60% of local youth worry about depression and anxiety, and many cite social media as a contributing factor2. Despite increasing awareness, access to affordable mental health support remains limited, making self-care strategies like mindful social media use even more important25.

    Take Action for Your Mental Health

    Limiting social media is not about missing out-it’s about making space for healthier habits, real connections, and emotional resilience. If you or someone you know is struggling, visit the Abridged Knowledge 035 Mental Health Awareness page for more tips, resources, and support: https://mentalhealth.ak035.co.za/

    References

    Walter Sisulu University. “BCM youth increasingly prone to mental health issues due to social media.” https://www.wsu.ac.za/index.php/media-center/latest-news/286-wsu-newsletter/640-bcm-youth-increasingly-prone-to-mental-health-issues-due-to-social-media

    The Citizen. “These are the mental health challenges SA’s youth are facing.” https://www.citizen.co.za/lifestyle/health/mental-health-challenges-sa-youth-facing/

    International Journal of Social Science Research and Review. “Investigating the Impact of Social Media Usage on the Mental Health of Young Adults in Buffalo City, South Africa.” https://ijssrr.com/journal/article/view/1365

    SADAG. “The tips you need to read now about social media and mental health.” https://www.sadag.org/index.php?option=com_content&view=article&id=3026%3Athe-tips-you-need-to-read-now-about-social-media-and-mental-health&catid=75&Itemid=4125

    Connect-World. “Digital wellbeing for South Africa’s youth in the spotlight amid mental health concerns.” https://connect-world.com/digital-wellbeing-for-south-africas-youth-in-the-spotlight-amid-mental-health-concerns/

    Balance App. “Social Media and Anxiety: Coach Leah’s Strategies for Relief.” https://balanceapp.com/blog/social-media-and-anxiety

  • Reach out, You Are Not Alone

    Life in South Africa is a unique journey filled with vibrant culture, beautiful landscapes, and a strong sense of community. However, it also comes with its fair share of challenges that can impact our mental health. Whether it’s the socio-economic pressures, the lingering effects of the COVID-19 pandemic, or the daily stresses of life, it’s crucial to prioritize our mental well-being.

    Reach Out: The Power of Connection

    One of the most effective ways to manage mental health struggles is to reach out to loved ones. Connecting with friends and family can provide the emotional support you need during tough times. According to Dr. Tonyane, a mental health expert, “Talk to someone, preferably a healthcare provider, who can guide you to the appropriate mental healthcare practitioner.” However, even a simple conversation with a trusted friend or family member can make a significant difference. Remember, a problem shared is a problem halved.

    Get Active: South African Style

    South Africa’s stunning natural landscapes offer the perfect backdrop for an active lifestyle. Exercise is a powerful mood booster, thanks to the endorphins it releases. Whether it’s hiking up Lion’s Head, dancing to some local Gqom beats, or simply taking a walk in your local park, physical activity can significantly improve your mental health. Studies have shown that spending time in nature can reduce stress levels and improve self-esteem. So, get moving and enjoy the beauty of our country!

    Practice Mindfulness: Savour the South African Sun

    The warm South African sun is not just a source of light; it can also boost your mood by helping your body produce Vitamin D, which is essential for mental health. Take a moment to practice mindfulness while enjoying the sun. Feel the warmth on your skin, listen to the sounds around you, and appreciate the beauty of our country. This simple act can bring peace and positivity into your day.

    Seek Professional Help: Breaking the Stigma

    It’s okay to admit if you’re struggling. Seeking help is a sign of strength, not weakness. South Africa has numerous resources available, such as counselling services and mental health hotlines. The South African Depression and Anxiety Group (SADAG) offers free telephonic counselling and operates suicide and crisis hotlines. Don’t hesitate to reach out to professionals or trusted loved ones when you need support.

    Prioritize Sleep: Rest for a Healthy Mind

    Getting a good night’s sleep is critical for maintaining mental health. Establish a sleep routine by going to bed and waking up at the same time each day. Create a comfortable, quiet sleeping environment and avoid electronic devices an hour before bedtime. A well-rested mind is a healthy mind.

    Eat Well: Nourish Your Body and Mind

    South African cuisine is rich and diverse, but it’s important to incorporate a balanced diet into your meals. Include plenty of fruits, vegetables, lean proteins, and whole grains to support your mental well-being. A well-nourished body supports a healthy mind.

    Take Time to Relax: Unwind and Recharge

    Incorporate relaxation into your daily routine. Whether it’s reading a book, listening to your favourite kwaito tunes, or enjoying a cup of rooibos tea on the stoep, taking time to unwind can have profound benefits for your mental health. Even a few minutes of relaxation each day can help reduce stress and improve overall well-being.

    Conclusion

    Mental health is a vital aspect of our overall well-being, and it’s essential to prioritize it in our daily lives. By reaching out to loved ones, staying active, practicing mindfulness, seeking professional help when needed, prioritizing sleep, eating well, and taking time to relax, you can better manage your mental health. Remember, it’s okay to not be okay, and seeking help is a sign of strength. At Abridged Knowledge 035, we are here to support you on your journey to better mental health.

    For more resources and support, visit Abridged Knowledge 035 and follow us on Twitter for updates and tips.

    Citations

    Maintaining Mental Health: Self-Care Tips for South Africans. ExpertMoney. (2023, January 1). Retrieved from ExpertMoney.

    Unsure about your mental well-being? Nedbank. (2022, December 6). Retrieved from Nedbank.

    6 Cost-Free Ways South Africans Can Take Care of Their Mental Health. Global Citizen. Retrieved from Global Citizen.

    A Guide to Mental Health Care Resources in South Africa. SACAP. (2024, September 25). Retrieved from SACAP.