Situations of unrest or uncertainty may be triggered by different adverse circumstances both within or beyond our individual or collective control. These may include political unrest or uprisings that may then lead to outbreaks of violence. In the recent past in Kenya, there has been public protests, associated with unfavorable or unwelcome public policies or due to incitement. The protests have resulted in loss of life and damage to property. These events in Kenya, and the aftermath of the political uprisings by the youth “Gen Z” may have different negative effects towards the populace mental health, especially those who actively participate directly in the protests, their family members and loved ones. The magnitude of such events attracts the attention of the media, where the scenarios are played in the different media platforms such the social media, mainstream media including television, radio and live witnesses.
Key mental health adverse effects include heightened anxiety and stress due to uncertainty, real or perceived fear of violence as well as disruption of daily life. Prolonged exposure to the stress and anxiety may trigger progression into other mental health conditions including depression, post traumatic stress and related disorders, Sleep disturbances and insomnia, physical health symptoms such as migraines and unexplained headaches, muscle tension, or gastrointestinal issues. Hitherto the same may lead to other social issues such as withdrawal and avoidance from social situations due to safety concerns or emotional exhaustion. Equally it may lead to increased use of drugs and substances as a coping mechanism against stress and trauma.
Indirect witnessing of the adverse events including shooting, hooliganism, associated harassment, loss of lives may equally lead to vicarious trauma. All these events may have negative impacts on Children and Adolescents such as disruption of normal routines and exposure to violence, which then may lead to emotional and behavioural problems. Equally increased conflict and strain in relationships due to differing opinions or stressors related to the unrest may only serve to increase the stress. Grief and Loss is the ultimate effect of unrest where individuals mourn the loss of safety, normalcy, or personal connections. The effects can vary in intensity and duration depending on the individual's exposure and coping mechanisms during the unrest.
At Healthx Africa, we appreciate that managing stress is key towards enhancing resilience, while maintaining the overall well-being of individuals. Key strategies that can help one navigate stress during such challenging times may include enhancing self-care for oneself at any given moment. This involves prioritizing activities that promote self-care and relaxation. Whether it's reading, listening to music, or enjoying nature, taking time for yourself is crucial for mental and emotional well-being. Endeavour to establish a regular routine. By creating a structured daily schedule, through activities such as exercise, relaxation techniques, or hobbies, one can promote a sense of normalcy and well-being.
Remember to focus on what you can control. This involves identifying aspects of your life that you can influence or act on. This may include activities such as personal self-care, supporting community efforts, or advocating for causes you believe in. It is critical to routinely practice self-compassion. By being kind to oneself, then you acknowledge that it's okay to feel anxious or stressed during uncertain times. Treat yourself with the same compassion and understanding you would offer to others. Practice a variety of mindfulness and relaxation strategies. Do it yourself “DIY” techniques such as deep breathing and meditation can help calm the mind and reduce stress levels. These practices are essential for maintaining mental clarity and emotional balance.
Limiting media consumption, while at the same time staying connected is key to ensuring you stay informed from reliable sources without overwhelming yourself with constant updates. Schedule specific times to check news updates, to reduce anxiety. Equally ensure you maintain healthy relationships with supportive friends and family members, within appropriate boundaries. Sharing your thoughts and feelings with others can provide comfort and strengthen your resilience in such tough times.
By implementing these strategies, you can effectively manage stress and support your overall health and well-being. In case you realize that you are overwhelmed, seek professional support through our Care coordinators for a session with a Clinical Psychologist or therapist. Therapy sessions tailored to your needs can be arranged and provided through in person sessions, virtual video or audio sessions.
At HealthX Africa, we're committed to promoting mental wellness and providing resources to help you build internal adaptability and thrive even in challenging circumstances. Take proactive steps to care for yourself and strengthen your resilience, which is essential for a healthy and balanced life.
John Kimura – Clinical Psychologist
