Mental Matters

Author name: Staff Writer

Mindful Breathing, What’s That?

1 Comment / Explainers /

Ever feel stressed and wish you had an instant way to calm down? You actually do – it’s your breath! Mindful breathing is a simple technique that can be done anywhere, anytime to help you relax and refocus. 1. Think of it like this Normally, we breathe on autopilot. However, mindful breathing is like taking a mindful pause and paying attention to each inhale and exhale. You focus on the feeling of your breath, noticing your belly rise and fall, or the coolness of air entering your nose. 2. Why is this so calming? By focusing on your breath, you take a break from the mental chaos that can fuel stress and anxiety. This is said to activate your body’s natural relaxation response, slowing your heart rate and lowering your blood pressure. And, there’s a growing body of research supporting this. Dr. Herbert Benson, a pioneer in mind-body medicine, has written extensively on the benefits of mindful breathing. In fact, his work, particularly his book “The Relaxation Response”, outlines a specific breathing technique called the relaxation response, which has been shown to be effective in reducing stress and anxiety. Here’s how it works: Mindful breathing is a skill that gets better with practice. Even a few minutes a day can make a big difference. There are many different exercises and guided meditations available online and in apps to help you find what works best for you. 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. Complications and Recovery from a Broken Nose Mindful Healing Holistic Therapist Cape Town Feeling Stressed? 5-Minute Anxiety Relief Techniques You Can Do Anywhere Feeling Lonely? Healthy Ways to Cope with Loneliness Mindful Eating Dietitians

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How Two Laps and a Bird Fight Cleared My Head

Real Talk /

Gotta love your 30s, right? Went for a run today to clear my head, and let’s just say my knees and back sent their regards to my younger self. Silent apologies to my parents for all those times I teased them about being “old” – karma is a runner, apparently. I’m no running expert, but there I was, staring down my overflowing closet, wondering if that decade-old running tank lurking in the back would magically improve my situation. (Probably not, but one can wish!) Classic overthinking at its finest – a skill I’ve definitely mastered. Internal battles aside… Picking the “perfect” outfit, mapping the most scenic route (spoiler alert: I just ended up circling the block repeatedly), panicking about how long I’d actually last. It’s all part of the pre-run ritual, right? Two laps around the block, and my body decided it had other plans. No worries, I transitioned to a walk. The weather, surprisingly warm for a winter’s day after a night of rain, was refreshing. But the highlight was definitely seeing two birds on a lamp post going at it beak to beak! I’ve never seen birds “fight” – it was the funniest thing, reminding me of arguments with my siblings when we were kids. The takeaway: Listen to your body (grumbling knees and all) and just go for it. Even a messy, unplanned run (or walk!) can do wonders for clearing your head. So next time you need a mental reset, lace up your shoes and hit the pavement. You might surprise yourself with how good it feels. 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. Andy Bird Psychotherapist London Treatment and Prevention of Bird Flu Dr Nigel Bird GP Brighton Early Bird Therapy Centre Johannesburg Treatment of Chest Infection

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Forgiveness: A Gift to Yourself – How Can I Forgive?

Self-Care /

Stephanie Ike Okafor, creator of the Voice of Hope series offers an interesting perspective: “The people you might hold resentment towards, they may not have understood their actions. Their struggles allowed negativity to enter.” While this quote provides understanding, the question remains: how do you truly forgive? Forgiveness isn’t condoning the actions that hurt you, nor forgetting what happened. It’s about releasing the negative emotions and choosing to move forward. 1. Why Forgive? Letting go of negativity allows you to step into your power and become a more authentic leader. We cling to hurt because we wish things were different. We expect better from loved ones, and their shortcomings can be painful. But the truth is, you can’t control others’ actions, only your response. Leadership coach and CEO of Upside Thinking, Lisa Marie Platske emphasises the importance of forgiveness. And how holding onto resentment can slow down progress, both personally and professionally. Holding onto anger and resentment is a heavy weight. Forgiveness allows you to shed that burden and find peace. It doesn’t erase the past, but empowers you to create a more positive future. 2. The Upside Challenge (Adapted from Lisa Marie Platske) 3. Forgiveness Is a Process, Don’t Rush It These general steps can help guide you: Remember, forgiveness will take time and effort, so be kind to yourself throughout the process. Remember, forgiveness is often more about finding your own peace than about the other person. Life is change. Growth is optional. Choose wisely. Forgive yourself and step into your brilliance. The world needs you. 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 Brett Holden GP Doncaster Angela Holden Psychotherapist London What’s Up With People Invalidating Our Feelings? Rebound Relationships: Not Always What You Expect Hailey van der Berg Counselling Psychologist Rivonia

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My Accidental Love Affair with Brown Noise (Yes, You Read That Right)

Real Talk /

My brain is like a perpetually-lit city at night. It never truly sleeps, with snippets of thoughts, ideas, conversations, and even analysis of those very thoughts themselves (meta thinking, indeed) playing constantly. This wouldn’t be a problem, except my job requires the opposite – deep dives into complex data and intricate reports. Not exactly the ideal environment for a mind on overdrive. I’d watch my colleagues plugged into headphones, soundtracking their work with music. And I admired them for it, because I tried it, but music just adds to the noise in my brain. But then, I stumbled upon brown noise. Yes, that’s right. The low, rumbling sound some people find irritating. Brown noise isn’t quite music, but it’s not silence either. Imagine you’re curled up by a crackling fireplace on a rainy night. The steady whoosh of the rain and the low rumble of the fire together create a calming background hum. That’s brown noise! It might sound strange, but for some people (like me!) that low, rumbly sound actually helps block out distractions and focus the mind. Of course, the reactions I get are priceless. The raised eyebrows, the confused looks – “You listen to… static?” they ask. But honestly, I don’t care. Because for the first time in my life, I’ve found a way to quiet the noise in my head and actually get things done. So, if you’re someone who struggles with a constantly buzzing brain, or if the idea of music just adds to the chaos, don’t knock brown noise until you’ve tried it. Who knows, it might become your accidental love affair too. Have any focus hacks you’d recommend? Share them with us. 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 Craig Brown Orthopaedic surgeon Pinelands Dr Elizabeth Brown GP Durham Hearing Care Centre Parow Music & Sound Therapy Bristo Symptoms of Concussion

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Napping Is Good for The Brain? Say No More!

Feelings & Behaviours, Tired /

How many times have you woken up from a nap feeling like you accidentally travelled through a wormhole and landed in a parallel universe where everything feels slightly off? Yeah, naps can be a gamble. You close your eyes for a quick recharge, only to wake up feeling more confused than a toddler trying to fit a square block in a round hole. But science is finally catching up to what many of us have known all along – napping is GOOD for you! Not just good for feeling a little less like a zombie, but good for your brain in some seriously powerful ways. Think of your brain as a high-performance computer. Just like our computers need a restart every now and then, our brains also benefit from a power down (without the full shutdown of a night’s sleep). A study published by University College London (UCL) found a surprising link between napping and brain health. Their research suggests that people who nap regularly tend to have larger total brain volume. This is significant because a larger brain volume is often associated with better cognitive function and a lower risk of dementia later in life. The study suggests that napping may act as a safeguard, compensating for inadequate sleep or boosting overall brain health. And research in Behavioural and Brain Sciences suggests that napping allows your brain to process information subconsciously. This subconscious processing can lead to unexpected connections and creative problem-solving skills. Sold on the brain benefits? Here are some expert-recommended tips: Of course, napping shouldn’t be a replacement for quality sleep. If you find yourself needing naps constantly to function, it could be a sign of an underlying issue. Talk to a doctor about your sleep habits and make sure you’re getting enough shut-eye at night. But for those times when the afternoon slump hits, don’t be afraid to embrace the power nap! Science (and your brain) will thank you for it. 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. Brain Tumours Living with Brain Tumours What Is the Difference Between Anxiety and Depression? Life Sports Science Orthopaedic Surgical Day Centre Cape Town Health by Science Physiotherapy Edinburgh

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Feeling Lonely? Healthy Ways to Cope with Loneliness

Feelings & Behaviours, Loneliness /

Maybe Johann Wolfgang von Goethe was onto something with the beauty of solitude, but let’s be honest, loneliness stinks. It can strike anywhere, anytime – when we’re scrolling through social media, at a party, and even when surrounded by familiar faces. But, there are ways to navigate this feeling and find connection, even when it feels impossible. First things first. Acknowledge the loneliness. Don’t shove it down like a week-old gym sock. Is it missing your best friend who moved away? Feeling disconnected from coworkers? Whatever it is, name it and accept it. Because guess what? Tons of people feel this way, and admitting it is the first step to finding ways to feel more connected. Loneliness can feel like extra baggage sometimes, but it doesn’t make us unlovable or a social failure. After all, sometimes even surrounded by people, we can still crave deeper connections. Quality over quantity, right? Here are some ways to get connected when you are feeling lonely: You’ve got this! Remember, loneliness is a temporary feeling, and there are people who care about you and want to connect. Be kind to yourself throughout this process. Acknowledge your feelings, reach out for support, and take steps to reconnect with yourself and others. It might take some time and effort, but gradually, you’ll start to feel more connected and fulfilled. 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 Christina Johnson Counselling Psychologist London Connected Counselling Cardiff You’re Not A Loser, Social Media Just Sucks Feeling Stressed? 5-Minute Anxiety Relief Techniques You Can Do Anywhere Mindful Breathing, What’s That?

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Struggling to Let Go of Grudges?

Self-Care /

Grudges. We all carry them from time to time. They’re those negative feelings we hold onto after someone hurts us. Maybe a friend said something hurtful, a coworker took credit for your work, or a family member disappointed you. Whatever the reason, these grudges can fester and take up valuable space in our minds. The problem isn’t just that grudges hurt the person we’re mad at. They hurt us too. They can make us feel angry, resentful, and stuck in the past. And can cloud our judgment and make it difficult to move forward with our lives. So, how do we break free from this negativity? Here are some tools to help you let go of grudges and find peace: 1. Acknowledge the grudge The first step is to admit you’re holding onto a grudge. Don’t try to ignore it or pretend it doesn’t matter. Accepting it exists gives you the power to start dealing with it. 2. Understanding forgiveness Forgiveness is a powerful tool, but it’s important to understand what it doesn’t mean. It doesn’t mean condoning the other person’s actions or pretending they didn’t hurt you. Forgiveness is about letting go of the anger and resentment for your own sake. 3. Challenge your thoughts Our brains love to replay negative experiences. When a grudge pops into your head, don’t just accept those thoughts. Challenge them. Could there be another way to look at the situation? Did the other person maybe just have a bad day? 4. Practice gratitude It’s hard to hold onto negativity when you’re actively focusing on the good things in your life. Make a daily list of things you’re grateful for, big or small. Shifting your focus to the positive can crowd out the negativity space. 5. Communicate (when appropriate) Sometimes, talking to the person who hurt you can be helpful. This can allow you to express your feelings and potentially clear the air. However, communication isn’t always necessary or even possible. Choose the path that feels right for you. Letting go of a grudge takes time and effort. There will be days when the negativity tries to creep back in. Be patient with yourself and keep practicing these tools. Gradually, you’ll find it gets easier to release the grudge and move on with a lighter heart. Remember, letting go isn’t about letting the other person “win.” It’s about taking back control of your own happiness and emotional well-being. So, are you ready to let go and find 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. Anger and Stress Management Cape Town Anger and Stress Management Centre Sandton Forgiveness: A Gift to Yourself – How Can I Forgive? What’s Up With People Invalidating Our Feelings? Peace of Mind Psychology Birmingham

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famous and on the spectrum

Famous and on the Spectrum

Autism Spectrum Disorder, Mental Health, Stories & Experiences /

Autism touches lives across every background — including some of the world’s most recognisable names. Instead of hiding behind public expectations, many celebrities have boldly shared their autism diagnoses. They’ve shown that being neurodivergent doesn’t limit success. By speaking openly, they challenge stereotypes, shift perceptions, and inspire others to embrace their differences. 1. Anthony Hopkins In 2014, legendary actor Sir Anthony Hopkins received a diagnosis of Asperger’s Syndrome. He publicly shared this in 2017, saying it helped him better understand himself. His intense focus and deep emotional range on screen may well connect to how his brain processes the world. Hopkins shows that autism doesn’t hinder success — it can deepen a craft. 2. Dan Aykroyd Comedian and actor Dan Aykroyd credits autism for inspiring one of his biggest roles: Ghostbusters. Initially diagnosed with Tourette’s as a child, Aykroyd later learned he had Asperger’s. He openly shares how his deep fascination with ghosts and law enforcement inspired the hit movie — a powerful example of how special interests can drive creativity and lead to success. 3. Greta Thunberg Climate activist Greta Thunberg has become a global voice for environmental change. Diagnosed with autism as a child, her mother first made the diagnosis public in Sweden in 2015. Greta later shared how the diagnosis gave her clarity. “When I felt the most sad, I didn’t know that I had autism,” she told Teen Vogue. “I just thought, I don’t want to be like this.” Today, she calls autism her “superpower.” 4. Susan Boyle The world first met Susan Boyle on Britain’s Got Talent in 2009. Then, years later, she revealed her autism diagnosis and called it a relief. Boyle gained a sense of peace and pride when she understood her autism and how far she’s come 5. Daryl Hannah Actress Daryl Hannah, known for her roles in Splash and Blade Runner, described her childhood as being filled with vivid imagination. In the 1960s, doctors recommended institutionalisation and medication. Thankfully, her mother refused. Hannah has since shared how autism shaped her and how avoiding the spotlight has helped her cope with sensory sensitivities. 6. Daantjie Badenhorst South African quiz master, journalist, and author Daantjie Badenhorst also lives on the spectrum. Known for his sharp intellect and deep general knowledge, he’s carved out a space in the public eye with confidence and authenticity. 7. Ernie Els South African golf legend Ernie Els became a powerful advocate for autism after his son Ben was diagnosed. Through his foundation Els for Autism, he provides access to educational, recreational, and adult services for individuals on the spectrum. His work has impacted thousands of families globally. 8. Nandi Madida Singer, actress, and presenter Nandi Madida spoke about her journey with neurodivergence on Instagram. After her child’s autism diagnosis, she found support and answers through the videos of fellow autism advocate Tara Leniston. “At that time, I didn’t know that I was Neurodivergent myself,” she wrote. She was later diagnosed with ADHD, and now champions awareness and support for neurodivergent families. Whether you’re on the spectrum or supporting someone who is, know this: there’s nothing wrong with thinking, feeling, or moving through the world differently. Reviewed April 2025. Always consult a professional for individual guidance. Inspire Wellbeing Services Mental health service Chelmsford Dr Pieter Badenhorst Physician Nelspruit Michelle Hopkins Industrial Psychologist Vereeniging Dr Greta Brink Psychiatrist Kylemore Karen Hopkins Psychotherapist London

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What Are the Myths and What’s the Truth About ADHD?

ADHD, Health Conditions, Neurodevelopmental Conditions, Symptoms & Warning Signs /

Attention-Deficit/Hyperactivity Disorder (ADHD) is one of the most commonly diagnosed neurodevelopmental disorders, affecting both children and adults. However, despite its prevalence, many misconceptions still surround ADHD, leading to confusion and stigma. In this article, we’ll tackle some of the most common myths about ADHD. What is ADHD? Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterised by persistent patterns of inattention, hyperactivity, and impulsivity. These symptoms can significantly impact an individual’s daily life, school performance, relationships, and work. ADHD is not just about being easily distracted or fidgety—it’s a complex condition that requires understanding and appropriate management. Myth 1: ADHD Is Just an Excuse for Bad Behaviour Truth: ADHD is a legitimate medical condition that affects the brain’s ability to regulate attention and control impulses. It’s not a result of poor parenting or a lack of discipline. Children and adults with ADHD struggle with tasks such as staying focused, completing tasks, or following instructions due to neurological factors, not a lack of willpower. ADHD is recognised by medical professionals and is diagnosed based on established criteria from the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Symptoms must cause significant impairment in daily functioning over a period of at least six months. Myth 2: Only Hyperactive Children Have ADHD Truth: While hyperactivity is one of the symptoms, not all individuals with ADHD are hyperactive. ADHD presents in three different types: As a result, some individuals with ADHD may be quiet, introspective, and appear unmotivated, while others may be restless and overly talkative. Myth 3: ADHD Is Just a Childhood Disorder Truth: ADHD can continue into adulthood, and many individuals remain undiagnosed until later in life. Symptoms of ADHD in adults may look different than in children, but they can still impact job performance, relationships, and day-to-day life. Adults with ADHD may struggle with time management, organisation, and maintaining focus, but they often develop coping mechanisms that can mask symptoms. The prevalence of ADHD in adults is significant, with 2.58% of adults experiencing persistent ADHD symptoms and 6.76% exhibiting symptomatic ADHD (Song et al., 2021). Myth 4: People with ADHD Can’t Focus on Anything Truth: Individuals with ADHD often have difficulty focusing on tasks that don’t interest them or seem repetitive. However, when they are passionate about something, they can experience what is known as “hyperfocus.” Hyperfocus is a state in which individuals can become so absorbed in an activity that they lose track of time and surroundings. This can be both an asset and a challenge, depending on the situation. The key to managing ADHD is learning how to direct attention and energy toward tasks, while also finding strategies to cope with distractions. Myth 5: ADHD Can Be Outgrown Truth: While some children with ADHD may experience a reduction in symptoms as they grow older, ADHD doesn’t typically go away. Many people continue to experience symptoms into adulthood. Some individuals might develop better coping strategies, but for many, ADHD remains a lifelong condition. Research shows that adults with ADHD often face challenges with organisation, prioritisation, and emotional regulation, making long-term management essential. Myth 6: Medication is the Only Treatment for ADHD Truth: While medication can be an effective treatment for ADHD, it is not the only solution. A comprehensive treatment plan often includes a combination of approaches: Myth 7: ADHD Is Caused by Bad Parenting Truth: ADHD is not caused by parenting styles or family dynamics. It is believed to have genetic and neurological causes, and environmental factors may influence its severity. Studies show that individuals with ADHD often have a family history of the condition. Brain scans of individuals with ADHD reveal differences in the structure and function of certain areas of the brain, particularly those involved in attention, impulse control, and decision-making. How Is ADHD Diagnosed? A proper diagnosis of ADHD requires a thorough evaluation by a healthcare professional, such as a psychologist or psychiatrist. The process typically includes: Diagnosis is based on the criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). ADHD in South Africa ADHD is becoming increasingly recognised in South Africa, though it is still underdiagnosed in many regions. It is reported that ADHD affects approximately 1 in 20 children, and 1 million adults in the country. Unfortunately, due to a lack of awareness and resources, many individuals with ADHD do not receive the support they need. Fortunately, there is growing awareness, and organisations like the Goldilocks and The Bear Foundation are helping to spread knowledge and offer support for those affected by ADHD. Final Thoughts ADHD is a complex condition that affects people of all ages. While myths and misconceptions about ADHD persist, understanding the truth about the disorder can help reduce stigma and ensure that those affected receive the support and treatment they need. If you suspect that you or someone you know may have ADHD, it’s important to seek professional help for an accurate diagnosis and tailored treatment plan. 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. Living with Adult ADHD The Hypnotherapist Johannesburg Edenburg Common Myths About PTSD Misconceptions About Depression The Hard Truths About Love and Trust

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A single dandelion blowing its seeds in the wind, symbolizing the spread of kindness.

Kindness: The Butterfly Effect You Can Control

Positive Emotions /

We’ve all heard the story of the butterfly flapping its wings in Brazil causing a hurricane in Texas. Maybe a bit dramatic, but it highlights a powerful idea: a small action can have a big impact. When it comes to kindness, you can absolutely be the butterfly and create a positive storm. 1. Science Says Kindness is Contagious You might have heard the saying “good vibes are contagious,” well, there’s actually some science behind that! Studies suggest that witnessing kindness triggers the release of feel-good chemicals in our brains, not just for the person on the receiving end, but for the person doing the kind act too! It’s like a happiness boomerang – you throw kindness out there, and it comes back to you even stronger. Imagine this: You pay for the coffee of the person behind you in line. They’re instantly surprised and happy, maybe even a little emotional (because, let’s be honest, who doesn’t love a free coffee?). Now, feeling good and wanting to spread the joy, they might leave a positive online review for their dentist (hey, good karma!). The dentist, touched by the kind words, might surprise their next patient with a free cleaning. See how quickly things snowball? This is just one example. A random act of kindness can have a ripple effect, inspiring others to pay it forward and creating a chain reaction of positivity. 2. Why Kindness Matters Beyond the feel-good factor, kindness has real benefits for both the giver and receiver. Studies show that acts of kindness can: 3. Be the Butterfly Kindness is a powerful tool that can make the world a better place, one small action at a time. Here are some ideas to get you started: 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. Kindness Matters Wellness Mental health service Hub Ferndale Random Acts of Kindness Ideas Dr Martin Storm Orthopedic Vredenburg Chickenpox Claudette Jordan Psychologist Berea

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