Mental Health and Trauma
Mental health issues often arise from traumatic experiences, and Black communities are unfortunately no exception. In the UK, many Black people live with the effects of 'Black Trauma', stemming from racial discrimination and injustice. Across Africa, ongoing reports of war and atrocities have left many living in extreme poverty with limited access to primary healthcare. This persistent exposure to traumatic events has contributed to a range of mental health conditions affecting African communities.
Post-traumatic Stress Disorder
Causes of PTSD
Post-traumatic Stress Disorder can develop after experiencing or witnessing a life-threatening or deeply distressing event. Examples include war, serious accidents, rape or sexual violence, racial aggression, sexism, slavery, domestic abuse, torture or witnessing someone killed. Such events can occur in any part of the world; some regions - such as parts of Africa - may have higher reported rates of mental health issues due to ongoing conflict, poverty, and limited access to healthcare.
Symptoms
Some of the symptoms that one could be living with are:
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Flashbacks - vivid memories or reliving the traumatic event
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Nightmares - distressing dreams related to the trauma
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Negative intrusive thoughts - unwanted, upsetting memories
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Sleep problems - difficulty falling or staying asleep
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Heightened aggression or irritability
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Impulsive or reckless behaviours
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Poor concentration or difficulty focusing
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Addictive behaviours - increased risk of substance misuse
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Anxiety or constant feelings of fear
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Being easily startled or overly alert
Treatment
Recommended treatments are:
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Antidepressants such as paroxetine and sertraline.
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Talking therapies such as Cognitive behavioural therapy (CBT), Eye Movement Desensitisation and Reprocessing (EMDR) Therapy
Self-help
In communities or countries where access to health care is limited, it is important for individuals to know how to support themselves when facing mental health challenges.
Here are some helpful tips ( with many more available online):
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Educate yourself about the condition
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Speak to someone you trust
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Stay away from drugs and alcohol
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Try breathing and grounding exercises
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Stay active with physical exercises
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Keep a diary/journal
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Pay attention to your body and how it responds
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Be kind to yourself
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Avoid stressful or conflicting situations
Depression
What causes depression?
Depression can arise from many different factors. Where an imbalance of brain chemicals was once considered the main explanation, research now shows that a range of experiences and circumstances can increase vulnerability to depression. Adverse childhood experiences - such as neglect, abuse ( physical, sexual and emotional), and traumatic events can play a significant role. Other factors include poverty, grief, loss of employment, breakdown of relationships and being sexually or physically assaulted. The impact of these experiences varies depending on the individual's coping skills, resilience and support system.
What it is not
While depression may manifest differently from person to person, it is a recognised medical condition that can significantly disrupt daily functioning. It should not be mistaken for a flaw in character or a sign of personal weakness.
Depression is not:
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A sign of weakness
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Laziness
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The end of one's future
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A permanent state
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Evidence of personal failure
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A result of witchcraft, curses, or other supernatural causes
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Related to race or ethnicity
Symptoms
Depression steals your joy and leaves you empty without hope. Its symptoms can vary in intensity and may sometimes go unnoticed, especially in environments where social and economic pressures are significant.
Below are some common symptoms of depression:
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Persistent unhappiness.
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Frequent tearfulness
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Hopelessness
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Helplessness
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Social withdrawal or isolation
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Anxiety
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Easily irritable
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Excessive self-criticism or feelings of worthlessness
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Loss of interest or pleasure in daily activities
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Fatigue or low energy
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Change in appetite or sleep pattern
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Low mood
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Suicidal thoughts
Self-help
Living in countries like Liberia with limited mental health facilities, practising self-help is essential. The internet, with vast information on many issues, including depression, can be easily accessed anywhere in the world. Do not suffer alone and in silence—some tips on how to manage depression.
Tips:
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Learn about depression
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Apply self-kindness
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Speak to a professional
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Speak to a trusted person
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Spend time outdoors
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Do something creative
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Be active
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Avoid drugs and alcohol
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Practice relaxation techniques
Substance Abuse and Dependence
Drugs and alcohol can be coping mechanisms due to mental health issues. People living with Posttraumatic Stress Disorder (PTSD) may resort to the use of drugs and alcohol to cope with symptoms.
For example, a group of people in Liberia, victims of drug abuse and dependence, have been ostracised and called "Zogos". They reside in graveyards and on the streets and may be victims of the civil war, Ebola and also economic factors.
Signs & Symptoms
Changes in appetite or sleep pattern Unexplained anxiousness Sudden mood swings Unexplained aggression Drowsiness Bloodshot eyes Negative changes in appearance and hygiene Risky use despite awareness Impairs other areas of life Craves larger quantity consumption Lack motivation
Treatment
The first step to treatment begins with recognizing there is a problem.
Seek professional help:
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Medication-assisted therapies
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Cognitive Behavioural therapy
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Detoxification
Self/Family help
ASK FOR HELP Know the substances use Learn about the disorder Avoid events that may lead you to crave and consume Learn what triggers you Get active Set motivational goals Find support groups Be patient Encourage and motivate change Be kind to self
Some Types of Substance Abuse
Alcohol: Beer, wine & spirit Opioid Use Disorder: Prescription pain killer, heroin, fentanyl Stimulant use disorder: cocaine & methamphetamine Marijuana use disorder: cannabis Sedative use disorder: anti-anxiety medication, benzodiazepines & hypnotic Hallucinogen use disorder: LSD, mescaline, psilocybin (mushroom)
Anxiety Disorder
Symptoms
Excessive worrying Rapid negative thoughts Feeling irritable Easily fatigued Chest pain Panic attacks Sleeping problems Irregular heartbeat Sweating hot flush Troubling concentrating Feelings of nervousness Restlessness and on edge
Anxiety occurs in apprehension or anticipation of danger. In Liberia, due to taboos and stigmatisation, many people suffer in silence with no knowledge or treatment.
Types of Anxiety Disorder
There are several types of anxiety disorders, and anyone can be affected.
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Panic disorder: Attacks of panic and extreme fear with no real reason
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Phobia: Intense fear of a place, object, animal, situation
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Social anxiety disorder: Fear of speaking in public anxiety
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Generalised anxiety disorder: Excessive worrying
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Agoraphobia: Fear of going into open or crowded spaces
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Separation anxiety: Intense anxiety about being away from loved ones
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Selective mutism: Fear of speaking in a specific setting
Intense fear and the feeling of suffocation are common among people living with anxiety disorders.
Treatments for anxiety disorders are psychotherapy and anti-anxiety medication.
Cognitive behavioural therapy is reportedly the most successful form of treatment for anxiety disorders.
Self-care
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Learn about the conditions
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Recognise symptoms experienced
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Learn how your body feels in situations
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Avoid situations or places that may cause a trigger
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Keep a journal of your thoughts
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Talk to someone trusted
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Exercise regular
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Breathing Techniques
Keep a journal of your thoughts and feelings. Learn your triggers and manage your responses to situations.
Acute Stress Disorder
Symptoms
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Flashbacks
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Intrusive thoughts
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Nightmares
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Feeling numb or detached from self
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Anxiousness
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Nausea
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Negative mood
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Avoidance
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Increased arousal
Treatment
Trauma-focused therapies include Cognitive behavioural therapies (CBT).
Self-help
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Seek help
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Speak to trusted someone
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Practice relaxation techniques such as breathing and grounding techniques.
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Comfort yourself
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Keep a journal
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Exercise regularly
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Maintain a routine