Mental Matters

Author name: Staff Writer

Getting Urgent Help for Mental Health in South Africa

Getting Urgent Help for Mental Health in South Africa

If you or someone you care about is experiencing a mental health crisis, it’s essential to know that help is available — and you don’t have to face it alone. Whether you’re feeling overwhelmed, suicidal, or are supporting someone in distress, there are trained professionals and organisations ready to support you. Get Urgent Mental Health Help If you’re in crisis and need immediate support, call 0800 456 789 toll-free to reach the Suicide Crisis Helpline, available 24/7. This service is run by the South African Depression and Anxiety Group (SADAG). You can also reach out via SMS at 31393, or WhatsApp SADAG on 087 163 2030 (Monday to Sunday, 8am–5pm) for free support and advice. If someone’s life is in danger — whether they have harmed themselves or are at risk of doing so — call 10111 for emergency services or go to your nearest hospital emergency room immediately. Speak to a GP or Mental Health Professional If your situation is not immediately life-threatening but you need help: Free and Confidential Support Services There are several helplines and listening services offering confidential support, even if you’re not sure what you’re going through: 1. SADAG (South African Depression and Anxiety Group) 2. Childline South Africa (for children and teens) 3. Lifeline South Africa These services are free, confidential, and open to anyone, regardless of age, background, or situation. If You’re in Crisis But Not in Immediate Danger Sometimes you may not need emergency care, but you still need support getting through a difficult moment. There are tools and resources that can help you manage anxiety, panic attacks, suicidal thoughts, or feelings of hopelessness. Visit SADAG’s website for: Staying Safe (UK-based, but globally helpful) In Case of Emergency: Call 10111 or Go to Hospital Mental health emergencies are real emergencies. If: 👉 Call 10111 (South African Police Service) or👉 Go to the nearest hospital emergency department Hospital staff are trained to treat both physical and mental health emergencies. You may be referred to a psychiatry unit, crisis team, or inpatient care depending on your needs. What Happens in Emergency Mental Health Care? At the hospital, you’ll be assessed by a nurse or doctor. If they believe you need specialised mental health care, they may refer you to a: They may also create a treatment plan and help you access community-based services for follow-up care. Planning Ahead: Make a Mental Health Safety Plan Whether you’ve had suicidal thoughts, overwhelming anxiety, or just want to be prepared, creating a safety plan can be life-saving. Living with mental health challenges can feel isolating, but help is out there. South Africa has a growing number of support services, and even if you don’t know where to start, reaching out to just one helpline can open the door to support, care, and hope. 👉 Next: National and Provincial Mental Health Helplines in South Africa Reviewed April 2025. Always consult a professional for individual guidance. The Mind Space Counsellor Randburg Claremont Chiropractic Health Centre Claremont Daily Steps to Manage Depression Crisis and Support Helplines in South Africa

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ADHD Tools, Books & Apps for Daily Life

ADHD Tools, Books & Apps for Daily Life

This guide offers ADHD Tools, Books & Apps for Daily Life designed to support different stages of life. ADHD affects people of all ages. And while diagnosis and therapy are critical first steps, everyday tools can make a world of difference in managing symptoms. Whether you’re a parent supporting a child with ADHD, a teen learning to stay focused in school, or an adult trying to get organised at work, having the right tools at your fingertips can help build structure, reduce overwhelm, and boost confidence. Books that make a difference For Parents: Teens & Young Adults: For Teachers: Digital tools & apps that support ADHD Focus & Time Management: Organisation & Task Management: For Kids: Making tools work for you Tools are only helpful if they align with your (or your child’s) needs and habits. To begin, start with one or two options, then explore what works best, and adjust based on results. Keep in mind: progress in ADHD management doesn’t happen overnight. However, every small win counts and contributes to long-term success. Ultimately, whether you’re using a focus timer to study, reading a book that helps you understand your child better, or implementing visual routines at home, these tools are there to lighten the load and encourage growth. Reviewed April 2025. Always consult a professional for individual guidance. Understanding ADHD in Children and Young People Back in Action Physiotherapy Cape Town Great Apps for Learning and Communication with Autism Smiling Mind: Free Guided Meditations for the Whole Family Insight Timer App: Better Sleep, Focus, and Mental Health

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The Explosive Child by Dr. Ross Greene

Why The Explosive Child by Dr. Ross Greene Still Matters Today

Compassionate Strategies for Raising Behaviourally Challenging Kids When Dr. Ross Greene first released The Explosive Child, he admits he was nervous. Would professionals cling to traditional ideas about discipline and behavioural control? Would parents feel judged or misunderstood? Instead, his groundbreaking book opened up a much-needed conversation—and eventually, a movement—around how we understand and support children who struggle with emotional regulation, outbursts, and what some call “difficult behaviour.” What is The Explosive Child about? At its core, The Explosive Child challenges old-school views of discipline. Dr. Greene encourages a shift away from rigid, top-down control toward collaborative problem-solving—a compassionate, skill-building approach that gives kids a voice and helps families work through conflict together. Rather than labelling children as “manipulative,” “attention-seeking,” or “unmotivated,” Greene invites us to look deeper: “Kids do well if they can.” In other words, children want to behave well, but some lack the skills to do so consistently—especially under stress. Who is this book for? “Explosive” Doesn’t Mean Dangerous—It Means Struggling Many parents ask, How do I know if my child is explosive? There’s no diagnosis or blood test for that. As Greene explains, “explosive” is simply a descriptive term for kids who: What’s more, not every child “explodes.” Some implode instead—internalising their emotions with anxiety, shutdowns, or low mood. The Explosive Child addresses both. Greene uses the term “behaviourally challenging” as a more accurate umbrella term, acknowledging that outward and inward behaviours are both signs of distress, not defiance. Why traditional labels and punishments fail In the early chapters, Greene pushes back against common labels—like “lazy,” “oppositional,” or “defiant.” These assumptions not only miss the root of the problem but also damage relationships and trust. He also cautions against over-reliance on psychiatric diagnoses, explaining that while labels like ADHD, ODD, or anxiety can be helpful, they don’t always tell us how to help. The collaborative & proactive solutions (CPS) model At the heart of the book is Greene’s CPS model—a practical framework for solving problems with your child, not for or to them. The CPS process involves: This three-step method builds trust, emotional regulation, and problem-solving skills. It’s not about letting kids off the hook—it’s about helping them climb out of the hole. Why this book still resonates Decades after its first release, The Explosive Child remains one of the most recommended books for parents and professionals working with kids who don’t respond to typical discipline. Its ideas are backed by over 40 years of research on emotional development, brain function, and child psychology. And while the model may challenge the way you were raised—or how you were told to raise your children—it offers real, sustainable hope. A note of encouragement As Greene writes: “There’s never been a better time to be living or working with a behaviourally challenging child.” We now have better tools, better science, and a better understanding. And although changing your parenting approach can feel uncomfortable at first, this book reminds us that the effort is worth it. Where to find the book The Explosive Child by Dr. Ross W. Greene Available at: Final thoughts If you’re exhausted from constant meltdowns, walking on eggshells, or trying everything and getting nowhere—The Explosive Child offers more than just strategies. It offers understanding, connection, and the reminder that you and your child are not broken. You’re just ready for a different path. Reviewed April 2025. Always consult a professional for individual guidance. Harris & Ross Manchester- Physiotherapy Manchester Lauren Ross Speech Therapist Randburg Dr. Ross Potgieter- Chiropractor Sandton Kids at Heart Inc. Paediatric Cardiologist Bloemfontein Why Talking to Your Kids About Mental Health Matters

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Understanding ADHD in Children and Young People

Understanding ADHD in Children and Young People

Attention-Deficit/Hyperactivity Disorder (ADHD) is more than just a buzzword or a behavioural label—it’s a complex neurodevelopmental condition that affects how a person thinks, learns, behaves, and connects with the world. In children and young adults, ADHD can impact school performance, friendships, emotional well-being, and self-esteem. And in South Africa, where access to mental health care is often limited, understanding ADHD and knowing where to get help is vital. This article offers a comprehensive overview of ADHD in young people, with practical tips, local resources, and support options for families and educators. What is ADHD? ADHD is a condition that affects attention, impulsivity, and self-regulation. While it’s most commonly diagnosed in childhood, symptoms can persist into adolescence and adulthood. The three types of ADHD: ADHD is not caused by bad parenting, sugar, or laziness. It’s a medical condition linked to how the brain functions—particularly areas related to attention and executive functioning. Common signs and symptoms Recognising ADHD can be tricky because the symptoms may look like typical childhood behaviour, especially in energetic or distracted kids. However, when these behaviours are persistent, intense, and affect daily life, it may be time to investigate further. In Children: In Teens and Young Adults: Each person with ADHD experiences it differently—some are outwardly hyperactive, while others may seem quietly distracted and disconnected. Why early diagnosis is important Getting a proper diagnosis early on is crucial. It can help children and young adults receive the support they need at school, develop coping strategies, and understand that they’re not “naughty” or “stupid”—they just process the world differently. Diagnosis in South Africa A full evaluation usually includes: Public health services are available but can involve long waiting periods. Many parents choose private assessments, which can be expensive—but some centres offer reduced rates or payment plans (more on that below). Treatment and management options ADHD doesn’t have a “cure,” but with the right support, children and young adults can manage their symptoms and thrive. Medication: Therapy and coaching: Lifestyle and structure: School support: Supporting a child or teen with ADHD As a caregiver or teacher, your support plays a huge role. Here are some ways to help: ADHD and emotional health ADHD is often accompanied by emotional difficulties like anxiety, frustration, and low self-worth—especially if the child is labelled as “difficult.” Teenagers with ADHD may also be more prone to depression or risk-taking behaviour if they don’t feel understood or supported. That’s why emotional support—whether through therapy, mentoring, or peer groups—is just as important as academic and behavioural interventions. Final thoughts Raising a child or supporting a young adult with ADHD takes patience, creativity, and community. It’s not easy—but you’re not alone. In South Africa, support systems are growing, and awareness is increasing. With the right tools and mindset, children with ADHD can grow into confident, capable adults who contribute meaningfully to the world. Their brains may work differently, but different doesn’t mean less. 👉 Your next read: Why The Explosive Child by Dr. Ross Greene Still Matters Today Reviewed April 2025. Always consult a professional for individual guidance. Causes and Risk Factors of Adult ADHD ADHD Tools, Books & Apps for Daily Life Understanding the Different Types of Psychologists in South Africa Treatment and Lifestyle Strategies of Adult ADHD Living with Adult ADHD

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Support the Student Not Just the Degree

Support the Student, Not Just the Degree

Too often, the school experience becomes a numbers game — grades, tests, attendance, and achievements neatly packaged into reports. But behind every score is a student. A real, growing, feeling human. And sometimes, that part gets lost. “Support the student, not just the degree” is more than a slogan — it’s a shift in mindset. It reminds us that mental wellness is just as important as academic success. Students carry invisible loads: anxiety about fitting in, stress from home, perfectionism, fear of failure, or just the sheer weight of growing up. When we focus only on performance, we risk missing what they’re really going through. Support might look like: When we care for the student, we create a safer space to learn. Mental wellness isn’t a distraction from education — it’s the foundation for it. A supported student is more likely to engage, participate, and feel confident enough to ask questions and make mistakes. The goal isn’t just to get kids through school — it’s to help them thrive through it. To leave not only with knowledge, but with resilience, self-awareness, and the emotional skills to face what’s next. Let’s make that the standard. Support the student. The human. The journey.Not just the degree. Reviewed April 2025. Always consult a professional for individual guidance. Leanne Wilson Physiotherapist Wilgeheuwel Salford Physiotherapy Academic Advisor Johannesburg Academic Advisor Cape Town Be Heard Counselling Bath

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Smiling mind app

Smiling Mind: Free Guided Meditations for the Whole Family

Smiling Mind is a free app that helps people take care of their mental health. It’s made for kids, teens, adults, and parents too. The app offers simple tools to help you feel calmer and more focused every day. What the App Offers Who It’s For The Smiling Mind app was developed by psychologists and is focused on helping you build small habits that support long-term mental wellbeing. Whether you have 5 minutes or more, this app can help you check in with yourself and feel more balanced — all for free. Reviewed April 2025. Always consult a professional for individual guidance. Great Apps for Learning and Communication with Autism Progress Physiotherapy Norwich ADHD Tools, Books & Apps for Daily Life Academic Advisor Kempton Park Insight Timer App: Better Sleep, Focus, and Mental Health

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Living with depression

Living with Depression

I’ve suffered from depression for many years. But for the longest time, I couldn’t talk about it — because I was constantly made to feel like I had no reason to be depressed. I had to hide my feelings, which only pushed me further into isolation. The fear of what others would think, the control they had over how I lived and how I felt — it all kept me from getting help sooner. If any of this sounds familiar to you, please know: you’re not alone — and you’re not powerless. From medication and therapy to lifestyle changes and support groups, there are real ways to manage it. Here’s a practical guide to help you cope with depression day by day. Should I Keep Taking My Antidepressants? If you’re on antidepressants, it’s important to take them exactly as prescribed. Even if you start to feel better, stopping suddenly can cause withdrawal symptoms or bring your depression back. Therefore, speak to your doctor or pharmacist if you have any questions about side effects or about mixing your medication with over-the-counter meds, vitamins, or herbal remedies. In South Africa, public clinics often offer antidepressants at no cost — provided you go through the proper referral process. Best Foods and Exercise for Depression Struggling to find energy? Regular movement — even a short daily walk — can boost mood by releasing endorphins. Exercise also improves sleep, energy, and confidence. Eating a balanced diet is just as powerful. Nutrient-rich foods like leafy greens, eggs, whole grains, and beans support your brain and body. You don’t need to overhaul your entire diet — just make small, sustainable changes. How to Use Mindfulness for Depression Mindfulness and meditation can help bring your mind back to the present moment, rather than allowing you to stay stuck in negative thoughts. For instance, apps like Insight Timer or Smiling Mind offer free meditations that can guide you. Additionally, even just five minutes of breathing exercises or journaling can ground you, especially during tough days. Talking to Someone About Depression Opening up about how you feel can be tough — especially if you’ve been told to “just be grateful.” But talking to a friend, therapist, or support group can shift how you experience your depression. Not ready to talk? Try writing it down. Journaling helps you release emotions and spot patterns in your thinking. SADAG offers free online support groups and helplines if you don’t know where to start. Are Drugs, Alcohol or Smoking Making My Depression Worse? Using substances to cope might seem like a quick fix, but it usually makes depression harder to manage. Alcohol and substances can worsen mood, interfere with medication, and increase anxiety. Need support? You can reach out to SADAG, your local clinic, or a social worker for help with substance use. Can You Get Time Off Work for Depression in South Africa? Yes. Under South African law, you’re entitled to sick leave for mental health conditions like depression. Therefore, if work is affecting your mental health, consider speaking to your employer about taking stress leave or requesting flexible working hours. Furthermore, if you’re unable to work long-term, you may qualify for a Disability Grant through SASSA. In that case, ask your doctor about the documents required and begin the application process through your nearest SASSA office. 👉 Missed an article in the series? You can catch up here: • Clinical Depression in Adults• The Symptoms of Clinical Depression• What Causes Depression?• How Is Depression Diagnosed?• Treatment for Depression Reviewed April 2025. Always consult a professional for individual guidance.

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How Insight Timer Can Support Your Mental Health

Insight Timer App: Better Sleep, Focus, and Mental Health

If you’re struggling with anxiety, depression, or just need a way to calm your mind, the Insight Timer app is one of the most popular free meditation apps available. It offers a huge library of guided meditations, music tracks, and talks from therapists, psychologists, and mindfulness experts around the world. What makes it stand out? Unlike many apps, Insight Timer provides thousands of completely free resources — no payment required to access the basics. Whether you’ve got five minutes or 30, you can find something that fits your schedule and your mood. Features that support mental health: You can filter meditations by theme — like stress, grief, or motivation — or by how much time you have. This makes it a flexible tool to fit into your day, whether you’re in the middle of a rough patch or trying to build a new habit. Why the Insight Timer app helps with depression Meditation won’t “fix” depression overnight, but regular mindfulness practice has been shown to reduce symptoms, improve emotional regulation, and promote better sleep. For many, it becomes a moment of calm in a chaotic day. How to get started Download Insight Timer app on iOS or Android, or use it directly from their website. You don’t need to sign up right away, but creating an account lets you save favourites and track your progress. Final thoughts Using the Insight Timer app doesn’t replace therapy or medication, but it can complement your treatment plan and help you feel more grounded. It’s free, easy to use, and there’s something powerful about taking five minutes just to breathe. Reviewed April 2025. Always consult a professional for individual guidance. Back in Action Physiotherapy Cape Town Great Apps for Learning and Communication with Autism Different Types of Meditation Smiling Mind: Free Guided Meditations for the Whole Family ADHD Tools, Books & Apps for Daily Life

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Treatment for depression

Treatment for Depression

Depression is treatable — and the earlier you get support, the better the outcome. There’s no one-size-fits-all solution, but a combination of approaches can help you manage symptoms and start feeling more like yourself again. Talking Therapies Psychotherapy, also called talk therapy, is often the first recommended step — especially for mild to moderate depression. The most commonly used type is Cognitive Behavioural Therapy (CBT), which helps you identify negative thought patterns and learn healthier ways to respond to them. Other types of therapy, such as interpersonal therapy, psychodynamic therapy, or solution-focused therapy, may also be used depending on your needs. Therapy can be one-on-one, in a group, or even online. Medication For moderate to severe depression, medication such as antidepressants may be recommended. These work by adjusting the balance of certain chemicals in your brain, like serotonin or dopamine. It can take a few weeks to feel the full effects, and your doctor may need to adjust the dosage or type until the right fit is found. It’s important to take medication as prescribed and to talk to your healthcare provider before making any changes or stopping treatment. Lifestyle Changes Small changes in your daily routine can make a big difference. These include: Other Treatment Options In more severe or treatment-resistant cases, your doctor might suggest other options, such as: The Right Treatment Takes Time Finding what works for you can take time, and that’s okay. You may need to try a few different approaches — or a combination — to feel better. The most important thing is to stay connected to your support system and keep going. 👉 Next: Living with Depression Reviewed April 2025. Always consult a professional for individual guidance. Choosing the Right Mental Health Professional in South Africa Bristol Talking Therapy Rooms Bristol Chelmsford Talking Therapy Counselor Talk Therapy Service Counselling & Psychotherapy Worcester Change Talk Psychotherapist Cardiff

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How Is Depression Diagnosed

How Is Depression Diagnosed?

Getting a diagnosis for depression might feel overwhelming, but it’s the first important step toward getting the help you need. Doctors or mental health professionals typically start by asking you a range of questions. These are designed to understand how you’ve been feeling, how long you’ve felt this way, and how it’s affecting your daily life. The goal isn’t to judge — it’s to get a clear picture so they can support you effectively. What You Might Be Asked When you visit a doctor or therapist, they might ask: You might also be asked about your personal and family history, any recent life changes, substance use, or physical symptoms such as headaches, stomach problems, or chronic pain — which can sometimes be linked to depression. Other Steps in the Process In some cases, you might be asked to fill out a short questionnaire to help assess the severity of your symptoms. A common one is the PHQ-9 (Patient Health Questionnaire), which is a simple tool doctors use to measure depression levels. Your doctor may also do a physical exam or order blood tests to rule out other medical conditions, like thyroid problems or vitamin deficiencies, which can sometimes mimic depression symptoms. Why a Proper Diagnosis Matters Depression can look different from person to person. Getting a proper diagnosis helps your healthcare provider recommend the right treatment — whether that’s therapy, lifestyle changes, medication, or a combination of all three. If you’re feeling unsure about how to start the conversation, that’s okay. Even just saying, “I haven’t been feeling like myself lately,” is a good place to begin. 👉 Next: Treatment for Depression Reviewed April 2025. Always consult a professional for individual guidance. Broken Finger Choosing the Right Mental Health Professional in South Africa Complications and Recovery from a Bruised Rib Treatment Options for Broken Ankle

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