Mental health has become an increasingly important topic in Malaysia, with recent statistics shedding light on the challenges many face.
The Adolescent Health Survey 2022 revealed that one in four adolescents aged 13 to 17 is battling depression, and one in ten has attempted suicide. Among adults, the 2023 National Health and Morbidity Survey found that the number of Malaysians experiencing depression has doubled in the past four years, now affecting approximately one million people aged 16 and above.
While these numbers are concerning, Malaysians should be proactive to address mental health and build awareness on this fundamental issue.
Am I Depressed? Or am I Just Feeling Sad?
It’s normal to feel sad occasionally, but how do you know if it’s something more serious?
Sadness is a natural emotion that everyone feels from time to time, often triggered by life’s challenges or disappointments. It’s temporary and usually subsides with time or positive experiences.
Depression, however, is a clinical condition. It involves persistent symptoms of depressed mood or markedly diminished interest or pleasure for two weeks duration, and:
- Trouble sleeping or sleeping too much
- Significant weight loss or gain
- Psychomotor agitation
- Fatigue or loss of energy
- Feelings of worthlessness or excessive / inappropriate guilt
- Diminished ability to think or concentrate, or indecisiveness
- Recurrent thoughts of death, suicidal ideation, or a suicidal attempt
If you or someone you know experiences these symptoms, it’s crucial to seek professional help. Remember, mental health is not about “being strong” or “snapping out of it” — it’s about addressing real concerns with the right support.
Healing Starts With Awareness
Understanding mental health and taking proactive steps can lead to a healthier, more fulfilling life. Ever wonder how good is your understanding on Mental Health? Do you believe in mental health myths?
Ask yourself: How well are you managing your stress? What steps are you taking to prioritize your mental well-being?
If you’re looking for simple ways to manage your stress, try the 10B approach:
- Grateful (Bersyukur) - Acknowledge the positives in your life daily to shift focus from stress to gratitude.
- Deep breathing (Bernafas dengan teratur) - Use deep breathing techniques like the 4-7-8 method to calm your body and mind.
- Self-talk (Bicara diri) - Counter negative thoughts with positive self-talk to boost resilience and perspective.
- Worship (Beribadat) - Engage in spiritual or religious practices for community support and spiritual solace.
- Share your thoughts with someone you trust (Berkongsi perasaan dengan seseorang) - Discussing your feelings with a trusted person can provide emotional release and support.
- Massage (Berurut) - Reduce physical tension and enhance relaxation through therapeutic massages.
- Rest and listen to music (Berehat dan mendengar muzik) - Take breaks and listen to music to soothe and relax your mind.
- Exercise (Beriadah) - Regular physical activity boosts mood and decreases stress through the release of endorphins.
- Engage in physical activities (Bersenam) - Stay active with hobbies or chores to distract from stress and lift spirits.
- Think positive (Berfikiran positif) - Maintain optimism and challenge negative thoughts to better manage stress.
Breaking the Stigma
In Malaysia, stigma around mental health often prevents people from seeking the help they need. It’s important to understand that mental health struggles are not a sign of weakness but a part of being human. If you’re feeling overwhelmed, don’t hesitate to talk to someone you trust or consult a mental health professional. Seeking help is not a failure — it’s a step toward healing.
Healing starts with awareness, action, and compassion. By taking small steps, supporting one another, and normalizing conversations about mental health, we can create a community that prioritizes well-being and resilience.
