Mental Matters

Author name: Staff Writer

Fueled Up, But Not for the Usual

Real Talk /

Hitting snooze repeatedly. Barely functioning shuffle to the coffee machine. Yep, just another glorious Friday getting underway. My colleagues can usually tell by my facial expression when to leave me alone (I don’t take it personally, I secretly prefer it. Maybe a sign should hang around my neck that reads “Do Not Engage Until Caffeinated“). The usual Friday buzz filled the air – people excitedly dissecting their weekend plans. You know the drill – elaborate nights out promising endless “fun” that somehow turn into Monday morning hangovers powered by questionable decisions and the ever-present “never again” vow. It’s a ritual as predictable as overpriced airport coffee, and frankly, a little exhausting. As I dug through my bag for my laptop, a familiar business card appeared – the painter I met a few days ago. A polite “yes” back then, knowing it would likely join the collection of forgotten cards moldering in my overflowing drawer (or worse, the bottom of my bag). Except, this time, something felt different. Maybe it was the contrast between the planned chaos of their weekend plans and the quiet promise of getting something done, reflected in that card. Maybe it was just plain burnout. Whatever it was, that card suddenly felt like a symbol of something more – a weekend of relaxation, not just partying. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. Clinical Psychologist Cape Town Sleep Inertia: Why Can’t My Brain Wake Up as Fast as My Alarm? This 10-Minute Routine Changed My Mornings Alex White Physiotherapist Adelaide Connection Impact Boston

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Sleep Inertia: Why Can’t My Brain Wake Up as Fast as My Alarm?

Sleep /

That groggy, disoriented feeling you experience right after waking up is called sleep inertia, and you’re not alone. We’ve all been there – that foggy brain and sluggish body refusing to fully cooperate with the morning alarm. 1. What is Sleep Inertia? Sleep inertia is a temporary state of impaired alertness that occurs immediately after waking up. It’s like your brain and body haven’t quite caught up with the fact that it’s time to be awake yet. This can lead to: 2. Why Does it Happen? The exact cause of sleep inertia is a bit of a mystery, but scientists believe it’s a combination of factors: Brainwave Activity: During sleep, your brain waves slow down. When you wake up, it takes some time for your brain waves to shift back to a wakeful pattern. Neurotransmitters: Certain chemicals in your brain, like acetylcholine, are important for alertness. Levels of these chemicals are low during sleep and take time to rise upon waking. Sleep Stage: Waking up from deep sleep stages can lead to more pronounced sleep inertia than waking from lighter sleep stages. 3. Can It be Minimised? While you can’t completely eliminate sleep inertia, there are ways to minimize its effects and greet the morning feeling more refreshed: Still Feeling Groggy? If you find that sleep inertia is significantly impacting your daily functioning, even after implementing these tips, talk to your doctor. They can rule out any underlying sleep disorders that might be contributing to the problem and help you develop a personalised plan to wake up feeling refreshed and ready to seize the day. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. Liverpool Light Mental health Light Joints Physiotherapy Bradford Fueled Up, But Not for the Usual Why Panic Attacks Happen (Even When Nothing Seems Wrong) This 10-Minute Routine Changed My Mornings

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Doomscrolling and Deep Thinking: Can We Escape the Shallows of the Internet?

Books & Apps /

In an age where the internet is as essential as electricity, it’s hard to imagine life without it. We rely on it for everything from answering trivia questions to navigating unknown cities. But have you ever stopped to think about how this constant connectivity is reshaping your brain? Nicholas Carr’s book, The Shallows: What the Internet Is Doing to Our Brains, dives into this very topic, exploring the profound impact of the internet on our cognitive processes. 1. The Central Argument Carr’s central argument is both simple and alarming: while the internet brings numerous benefits, it is also changing the way we think, often for the worse. He suggests that the constant stream of information and endless distractions provided by the internet are diminishing our ability to engage in deep, reflective thinking. 2. The Neuroscience Behind It Our brains are not static; they are highly adaptable and can be rewired by our habits and activities. This concept, known as neuroplasticity, is central to Carr’s argument. He posits that the internet encourages habits that prioritise quick, surface-level skimming over deep, focused reading, effectively rewiring our brains for short attention spans. 3. Historical Context To provide a broader perspective, Carr compares the impact of the internet to previous technological advances, such as the invention of the printing press. He discusses how each technological shift has had profound effects on human cognition and society, shaping the way we think and communicate. 4. Effects on Reading and Thinking One of the primary concerns Carr raises is our declining ability to read long, complex texts. Online reading habits, characterised by skimming and scanning, make it difficult to sustain the attention required for deep reading and critical thinking. This shift towards superficial reading may impair our ability to process and understand complex information. 5. The Impact on Memory Carr explores how our reliance on digital tools for information retrieval is reducing our capacity to remember information. Instead of storing knowledge internally, we are increasingly outsourcing our memory to external devices. This reliance on external memory aids can lead to shallower cognitive processing and a diminished ability to recall information independently. 6. The Role of Multitasking In today’s digital world, multitasking has become the norm. However, Carr highlights the detrimental effects of frequent task-switching, encouraged by the constant influx of online notifications and information. He argues that this multitasking hinders our productivity and cognitive depth, making it difficult to focus on any single task for an extended period. 7. Societal Implications Carr also delves into the broader societal implications of these cognitive changes. He worries that a population accustomed to superficial thinking may struggle to engage with complex issues and develop informed opinions. This shift towards shallow thinking could weaken the foundations of democratic discourse and affect our ability to address important societal challenges. Conclusion The Shallows presents a compelling case that the internet is reshaping our brains in ways that may undermine our ability to think deeply and critically. While acknowledging the many advantages of digital technology, Carr urges readers to be mindful of how their online habits affect their cognitive abilities. Striking a balance that preserves the capacity for deep, reflective thought is crucial in an increasingly digital world. So next time you find yourself mindlessly scrolling through your feed, take a moment to consider the impact on your brain. Perhaps it’s time to step back, unplug, and give your mind the space it needs to think deeply and critically. After all, in the shallow waters of the internet, it’s easy to forget the depth of our own minds. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. Chiropractor: Dr Constant Grové & Dr Marni Kruger Parklands Village Skin & Aesthetics Is Google Making Us Dumber or Just Different Thinkers? Michele Carr Physiotherapist Parktown Leonard Carr Clinical Psychologist Norwood

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Is Google Making Us Dumber or Just Different Thinkers?

Self-Care /

*Staring blankly at my phone, wondering what I even came into the kitchen for, or if it’s Wednesday or Thursday already (don’t worry, Google remembers for us)* Studies suggest our brains might be taking a backseat to these trusty devices, leading some to declare an international emergency for our collective memory. But before you toss your phone and start muttering your grocery list into the dark, let’s dive into what the science says about how our digital habits are changing the way we think. 1. The Science Behind the Swipe Research does show a shift in how we access and process information. Easy access to the internet can lead to a reliance on short-term, working memory. This is the stuff you hold onto for a quick trip, like remembering your grocery list (until that cat video distracts you, of course). Meanwhile, our long-term memory, the filing cabinet for important facts and figures, might be getting a little dusty. 2. Types of Memory Under Attack 3. But Wait, There’s More (Because There’s Always More Online!) The internet isn’t inherently bad for our brains. The real challenge is how we use it. Research also suggests that technology can enhance certain cognitive skills, like our ability to multi-task (although, let’s be honest, sometimes that just means burning dinner while checking work emails). 4. Don’t Panic, But Do Be Mindful We’re not all doomed to become mindless drones, perpetually Googling “what day is it?” Here are some tips to find a balance: Challenge yourself with brain teasers, not trivia. Forget about passively scrolling through endless facts online. Challenge yourself with crosswords, sudoku, or brain training apps that require active thinking and problem-solving. Turn off autopilot and engage with your surroundings. The next time you’re walking your dog or taking a break, ditch the phone and soak in the sights and sounds around you. Notice the details: the colourful flowers blooming, the chirping of birds, or the interesting architecture on a building. This mindfulness practice strengthens your memory and observation skills. Learn a new song (without lyrics websites!). Learning a new melody or playing an instrument engages different parts of your brain and strengthens memory formation. Bonus points if you can do it by ear, without relying on online tutorials to show you every step. Turn errands into memory games. Instead of relying on your shopping list app, try memorising a few key items you need. Once at the shop, see if you can recall them all without peeking at your phone. Talk it out! Discuss and share information with others. Conversations with friends and family about interesting topics you learn online or experiences you have can solidify information in your long-term memory. Remember, our brains are amazing, adaptable organs. Technology can be a powerful tool. But it’s up to us to use it wisely and keep those mental gears turning. By incorporating insights from research and being mindful of our digital habits, we can ensure technology complements our ability to think critically, learn effectively, and retain important information. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. General Practitioner Johannesburg This 10-Minute Routine Changed My Mornings Easy Tools to Stay Organised and Stress Less Dr Sebastiaan Pretorius Doomscrolling and Deep Thinking: Can We Escape the Shallows of the Internet?

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Beyond “Just Listen”: Simple Steps to Validate Anyone’s Feelings

Explainers, Feelings & Behaviours /

Have you ever tried to comfort a friend or partner who’s upset, only to have your attempts backfire? Maybe you offered solutions, minimized their feelings, or found yourself getting defensive. Here’s the thing: sometimes the most powerful support you can offer is validation – acknowledging their emotions without judgment. But what if you don’t actually agree with them? 1. Validation Doesn’t Mean Agreement First things first, you don’t have to agree with someone to validate their feelings. Imagine your friend is upset about a disagreement at work. You might think they’re overreacting, but that doesn’t matter. What matters is that they’re feeling something strongly. Focus on their emotions, not the situation. Say something like, “I can see why that would be frustrating.” 2. Avoid Defensiveness and Unsolicited Advice If someone’s upset with you, it’s natural to want to defend yourself or offer solutions. Resist the urge. Instead, listen and take responsibility where it’s due. For example, if a partner is upset that you forgot a special date, acknowledge their feelings without jumping into an explanation or defence. “I’m really sorry I forgot. I can see that it hurt you.” 3. Really Listen to Understand We often listen to respond, not to understand. Try to flip this around. Ask open-ended questions and show genuine interest in their feelings. This might mean putting your phone away and really focusing on what they’re saying. The deeper your understanding, the more meaningful your validation will be. 4. Reflect Their Feelings Sometimes, just acknowledging what someone is feeling can make all the difference. Use simple phrases like, “You seem really upset” or “That sounds really tough.” This shows you’re paying attention and that you care about what they’re going through. 5. Summarise What You’ve Heard To show that you’ve really been listening, summarise what they’ve told you. This not only proves that you were paying attention but also helps clarify their emotions. For example, “So, you’re upset because I was late and it felt like I didn’t respect your time. Is that right?” This kind of reflection can help the other person feel truly heard. Each time you truly listen and validate someone’s feelings, even if you disagree, you’re laying a brick. Over time, those bricks build a strong foundation of trust and understanding that can weather any storm. So next time someone opens up to you, take a deep breath, put away your phone, and try these tips. You might be surprised at how much it strengthens your connection and makes you both feel closer. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional . Why Do I Feel Like This? Dr G Bingham GP Doncaster What to Do (and Not Say) to Someone Who’s Feeling Down Georgina May Registered Integrative Counsellor London Is a Busy Mind Really a Bad Thing?

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I’m No Longer Okay With People Invalidating My Feelings: Now What?

Explainers, Feelings & Behaviours /

There comes a point when “You’re overreacting!” just doesn’t cut it anymore. You’ve realised that emotional invalidation is unacceptable, and you’re ready to prioritise your well-being. This journey of reclaiming your worth and building healthier connections starts with one powerful truth: your feelings matter. Now what? Here’s how you can move forward: 1. Acknowledge Your Emotions The first step is acknowledging your emotions, no matter how uncomfortable they might feel. Don’t try to suppress or ignore them. Give yourself permission to experience them fully. Write them down, talk to someone you trust, or express them creatively. Ignoring your feelings will slow you down on your path to healing. 2. Practice Self-Compassion Be kind to yourself. Treat yourself with the same understanding and care you’d offer a close friend going through a tough time. Don’t listen to that voice in your head that tells you your feelings are wrong. These thoughts likely stem from past experiences, not reality. Remind yourself of your strengths and the value you bring to the world. 3. Stand Up for Yourself Reflect on past or current relationships where your feelings weren’t validated. What were the warning signs? Now’s the time to set boundaries with those who dismiss or minimise your emotions. You deserve respect. Communicate assertively. Say things like “I don’t appreciate it when you dismiss my feelings” or “I need you to listen without judgement.” If someone repeatedly violates these boundaries, consider limiting contact or removing them from your life. 4. Find People Who Understand Look for people who make you feel good about yourself. Surround yourself with those who listen to you and care about your feelings. Talking to a trusted friend, family member, or therapist can be a great place to start. 5. Build Relationships Based on Mutual Respect Healthy relationships are built on empathy and understanding. You deserve to be in relationships where validation is a concept understood and respected. Make a conscious effort to validate the feelings of others, showing them the same respect you expect in return. By prioritising your well-being and setting boundaries, you can create a life filled with healthy, supportive connections. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. Dr H Akodu GP Leicester Dr O Oladejo GP Leicester Working With – Not Against – My Depression Mindful Family Rescue Counsellor Edenvale What’s Up With People Invalidating Our Feelings?

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Can Your Counsellor Also Be Your Mentor?

Counsellor /

Note: This article is based on a question submitted by one of our community members.A counsellor and a mentor can overlap in some ways, but there are also key differences. Here’s why your counsellor might or might not also be a good fit as a mentor: 1. Similarities Supportive Relationship: Both counsellors and mentors offer guidance and support. 2. Differences Can your counsellor also be your mentor? Focus Counsellors typically focus on helping you address challenges and develop coping mechanisms. Mentors often focus on career development or personal growth goals. Formality Counselling is usually a formal setting with specific goals and timelines. Mentoring can be more informal and open-ended. Expertise Counsellors have specialised training in mental health. Mentors have experience and knowledge in a specific field you’d like guidance in. 3. Can They Be the Same Person? It’s possible. Sometimes a counsellor, especially if they have relevant experience, can also act as a mentor. This can depend on your specific needs and the counsellor’s comfort level. 4. Considerations It’s important to discuss this with your counsellor and ensure clear boundaries between the two roles. There might be situations where it’s not ideal, such as if you’re dealing with sensitive personal issues. Here are some things to think about: In conclusion, discuss this with your counsellor to see if it’s a good fit. You might also consider seeking a separate mentor if your needs are more specific or career-focused. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. Why Setting Boundaries Matters Dr Chris Wilson trauma and orthopaedic surgeon Cardiff Don’t Be a Pushover (But Don’t Be a Jerk Either!) Dr Mike de Freitas Marriage & Sex therapy Pastoral counseling Life Coaching & Mentoring Plattekloof Cape Flats Development Association 5 Boundary Rd

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The 5 Most Common Mental Health Conditions

Anxiety Disorders, Depression, Health Conditions /

Mental health isn’t just about feeling happy. It encompasses our emotional, psychological, and social well-being, impacting how we think, feel, and interact with the world. While most people experience occasional emotional dips, some challenges become more persistent and can significantly impact daily life. This article explores the 5 most common mental health conditions, according to the World Health Organisation. It aims to increase understanding and awareness, while also highlighting the positive steps you can take towards a healthier and happier you. Here’s a look at the five most common mental health conditions globally: 1. Anxiety Disorders Characterised by excessive worry and fear that disrupts daily living. People with anxiety disorders may experience physical symptoms like fatigue, muscle tension, and sleep problems. * Evidence: The WHO reports anxiety disorders are the most common mental health condition globally, affecting an estimated 4.05% of the population [1]. 2. Depressive Disorders Depression is a mood disorder causing persistent sadness and loss of interest in activities once enjoyed. People with depression may also experience changes in appetite, sleep patterns, and difficulty concentrating. * Evidence: A 2017 study in JAMA found depression is the leading cause of disability worldwide. 3. Unipolar Mood Disorders (Major Depressive Disorder) A severe form of depression with episodes of intense and debilitating depression. Symptoms can be similar to depression, but often more severe. * Evidence: The WHO reports major depressive disorder affects more than 260 million people of all ages worldwide [1]. 4. Schizophrenia A chronic and severe mental disorder that impacts how a person thinks, feels, and behaves. People with schizophrenia may experience hallucinations, delusions, and disordered thinking. * Evidence: A 2016 study published in the Lancet Psychiatry journal found schizophrenia affects about 1% of the global population [2]. 5. Alcohol Use Disorders Involves problematic alcohol use leading to health problems, relationship difficulties, and work issues. People with alcohol use disorders may struggle to control their drinking despite negative consequences. * Evidence: The WHO estimates that approximately 3 billion people around the world use alcohol and that over 230 million are affected by alcohol use disorders [3]. South African Prevalence A study by the South African Federation for Mental Health (SAFMH) revealed that anxiety disorders are also the most common mental health condition in South Africa, affecting 15.8% of the population. Here’s a breakdown of the prevalence of other conditions according to the study: * Substance use disorders: 13.3%* Mood disorders: 9.8% Getting Help It’s important to remember that mental health conditions are treatable. If you are struggling with any of these conditions, please reach out for help. Many resources are available to support you on your journey to mental wellness. Here are some tips for getting help: Remember, you are stronger than your struggles. With treatment and support, you can manage your mental health condition and live a fulfilling life. Sources:[1] Medical News Today[2] Lancet Psychiatry Journal [3] World Health Organisation Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. I Lost Myself Trying to Make Others Happy Maria Antypa Consultant Clinical Psychologist London A Happy Place Counsellor Pretoria The Happy Play Den Durbanville Fertility Solutions Fertility clinic Retreat

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I Wrote “Screw You” on Paper (Then Burned It to Ashes for Good Measure)

Real Talk /

Breakups suck. You’re a tangled mess of emotions, and sometimes, all you want to do is blast your ex with everything you’re feeling. Enter my therapist, bless her calm and collected soul. She suggested I write a letter (or text, because therapists know we live in the digital age) to my ex and then…. BURN IT. Now, I’m not gonna lie, the idea of a fiery farewell initially appealed to my inner drama queen. But then reality hit. Sending the text? Probably not a good idea. Besides, who wants to give my ex the satisfaction of a reaction? So, I grabbed a pen, a book (apparently, therapists prefer pen and paper to emojis), and a lighter (safety first, people). For the next hour, I wrote down every angry thought, every frustrated sigh, every “HOW COULD YOU?!” that had been simmering inside me. In a way, it was cathartic, like the weight of it all felt lifted off my shoulders. I wrote things I would never say out loud (mostly because my vocabulary would make my grandma faint). And then, with a slightly maniacal grin (okay, maybe a lot maniacal), I set the whole thing on fire. Let me tell you, watching the paper turn to ashes was strangely therapeutic. It was like a symbolic goodbye to all the negativity, a way of letting go of the anger and hurt. But the truth is, it wasn’t about getting revenge on my ex. It was about taking back control of my emotions and processing the pain in a healthy way. I needed to say my piece to be at peace. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. Ash Sharma – Consultant Ophthalmologist – Birmingham Ash The Dietitian Cape Town Sea Point Life Rosepark Hospital Bloemfontein Healthy Ways to Deal With Anger Dr Greg Ash | Plastic Surgeon uMhlanga

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“You’re Crazy” – The Biggest Lie Manipulators Tell

Real Talk /

We all want to believe the best in people. Maybe, like me, you see good in everyone, a bit too readily. And while it’s a beautiful perspective, we can sometimes be vulnerable to manipulation, especially from those who appear harmless. That’s exactly what happened with a master manipulator I once knew. He was the kind of person everyone would say, “that could never be him.” Charming and seemingly genuine, he lied and deceived. Worse, I witnessed him target others with the same tactics. His power thrived on silence. Any attempt to challenge his carefully constructed facade was deflected with denial and blame. He tried to create a flawless image, and anyone who dared challenged him faced a smear campaign of lies. His entire world revolved around how others perceived him. However, there comes a tipping point. A moment where you simply say “enough.” No one gets to make you feel crazy for recognising manipulation. It takes courage to stand up for yourself, to see through the act, and refuse to be a pawn in their game. I had a habit of giving people the benefit of the doubt, excessively. But there’s a limit. We can only tolerate so much – the lies, the deceit, the manipulation that feels undeniably abusive (mentioning it would be pointless, denial seems to be something they’re undeniably good at). He was a master manipulator, incapable of admitting fault or taking responsibility. But finally, I saw him for who he truly was.  If you’re facing a similar situation, know this: you are not crazy. You are strong for recognising the manipulation and even braver for standing up for yourself. Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional. Chiropractors in Liverpool 5 Questions I Asked Myself When I Was Unsure About My Relationship You’re Not A Loser, Social Media Just Sucks Symptoms of Bulimia The Hard Truths About Love and Trust

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