Mental health & stress management: a practical guide for South Africans

Mental health is an essential part of overall wellbeing — just as important as physical health. Yet in South Africa, many people experience ongoing stress, emotional fatigue and anxiety without recognising how deeply these factors affect their daily lives. This article explores South Africa’s mental health landscape, common signs of stress, practical coping strategies, myths, and when to seek help. It is relevant for adults, students, caregivers, parents and anyone trying to navigate a fast-paced, high-pressure lifestyle.

The mental health landscape in south africa

Mental health concerns are widespread and affect people from all backgrounds. According to the South African Depression and Anxiety Group (SADAG):

• One in three South Africans will experience a mental health challenge in their lifetime
• Stress, trauma, financial strain and work pressure contribute significantly
• Many cases go untreated due to stigma, lack of access to services, or not recognising symptoms

Everyday stressors — long commutes, job insecurity, social pressure, digital overload, chronic conditions, and family responsibilities — also place ongoing strain on mental wellbeing.

Understanding stress

Stress is the body’s natural response to challenge or pressure. Small amounts can motivate us — but chronic stress has the opposite effect. Effects of prolonged stress include:

• Anxiety or constant worry
• Irritability or mood changes
• Difficulty sleeping
• Poor concentration
• Physical symptoms (muscle tension, headaches, heart palpitations)
• Overeating or loss of appetite
• Withdrawal from family or friends

Chronic stress also increases the risk of hypertension, diabetes, digestive issues and weakened immunity.

Common signs of poor mental health

Many people dismiss early symptoms. It may be time to pay attention if you notice:

• Loss of interest in usual activities
• Struggling to get out of bed
• Feeling sad, empty or overwhelmed
• Increased use of alcohol or comfort eating
• Persistent fatigue
• Difficulty coping with daily responsibilities
• Loneliness or social withdrawal
• Feelings of worthlessness

These signs do not mean “weakness” — they are signals that care and support are needed.

Major contributors to mental health challenges in south africa

1. Financial Pressure: Rising living costs, debt and unemployment contribute significantly to chronic stress.

2. Work Demands & Long Hours: Urban South Africans often spend long hours commuting or dealing with workload pressures.

3. Safety Concerns: Community safety concerns may lead to heightened anxiety and hypervigilance.

4. Digital Overload: Constant notifications, social comparison and exposure to distressing content increase mental strain.

5. Family Responsibilities: Caregiving for children, elderly parents or ill relatives adds emotional and physical load.

6. Unresolved Trauma: Many South Africans carry the weight of past or ongoing trauma that impacts emotional wellbeing.

How to support mental well-being

1. Create a calming routine: Routine helps regulate emotions. Ideas include morning stretches, a set time to plan your day, a calming evening ritual, and reduced screen time before bed. Simple structure promotes stability.

2. Prioritise sleep: Sleep is one of the most powerful mental health tools. Support better sleep by going to bed at a consistent time, reducing noise (fans or white noise can help), creating a cool, dark room — especially important in warm SA climates, and limiting caffeine late in the day.

3. Move your body: Exercise improves mood through natural chemicals called endorphins. Movement options include walking, dancing, yoga or stretching, gardening, and home workouts. Even 10–15 minutes can make a noticeable difference.

4. Practise mindfulness or grounding: Mindfulness helps calm the mind and reduce overthinking. Simple techniques include slow breathing, guided meditation, noticing sounds or sensations around you, journaling thoughts, and gratitude lists. These techniques improve emotional regulation.

5. Nurture social connections: Relationships strengthen emotional resilience. Try to reach out to a friend, join community activities, talk to a trusted colleague, or spend time with family. Loneliness is a major risk factor for mental health issues.

6. Limit digital abd news exposure: Constant negative news worsens stress and anxiety. Set healthy digital boundaries such as no screens at least 30–60 minutes before bed, “Do Not Disturb” mode during meals, and limited social media scrolling.

7. Healthy eating for mental well-being: Diet influences mood. Support mental health by eating wholegrains, fresh fruit & vegetables, lean proteins, and Omega-3 rich foods (fish, seeds, nuts). Drink plenty of water and avoid excessive caffeine, sugar or alcohol — these worsen anxiety and sleep issues.

8. Seek professional help when needed: Many people struggle silently — but mental health professionals can provide valuable tools. Support options in South Africa include psychologists and counsellors, clinics and hospital mental health units, community support groups, SADAG helplines, and Employee Assistance Programmes (EAP). You are never alone.

Common myths about mental health

❌ Myth 1: Mental health problems show weakness.
False -  they reflect the human response to stress, trauma or imbalance.

❌ Myth 2: You must “just be strong”.
Professional support is a sign of strength and self-awareness.

❌ Myth 3: Mental illness is rare.
It is extremely common -  many people simply hide it.

❌ Myth 4: Children or teens cannot be depressed.
They absolutely can - and early support is essential.

❌ Myth 5: Talking about it makes it worse.
Open conversations reduce stigma and support healing.

Frequently asked questions (faqs)

Q: How do I know if I need help?
If your emotions interfere with daily functioning, relationships, work or sleep - reach out.

Q: Can lifestyle changes really improve mental health?
Yes - sleep, diet, exercise and routine strongly influence mood.

Q: What do I do if someone I love is struggling?
Listen, encourage support, avoid judgement and help them access care.

Practical mental well-being checklist

• Set a daily routine
• Move for at least 20 minutes
• Limit caffeine and sugar
• Practise mindful breathing
• Maintain a sleep schedule
• Reduce social media exposure
• Eat regular, balanced meals
• Spend time outdoors
• Stay connected to loved ones
• Seek help early

When to seek urgent help

Seek immediate medical assistance if you or someone else experiences thoughts of self-harm, extreme anxiety or panic attacks, hallucinations or paranoia, inability to function normally, severe mood changes, or uncontrollable crying or despair. SADAG’s 24-hour toll-free suicide crisis line offers support: 0800 567 567.

References

• South African Depression and Anxiety Group (SADAG)
• WHO – Mental Health & Well-Being
• Citizen (2024) ‘9 out of 10 with mental health issues lack access to treatment in SA – Sadag’.

Back to blog posts on living well with Brunel