An old saying we all know states “It’s not what we say, but how we say it”. But how do we say things with emotion when we communicate mostly through text? This becomes particularly interesting in a time when people often use emojis as a shorthand to convey their moods and emotions. What story is told when your most commonly used emojis are sad faces and frowns? Or when you use thumps ups, smileys, and laughing emojis – but the feeling inside does not match?
The rise of depression is increasingly common in South Africa. “Although we might have expected our moods to lift since we have more freedom of movement and have presumably adjusted to working from home, many people are now experiencing symptoms of depression which might have started during the early stages of the pandemic,” says Lekha Daya, Senior Psychologist of the mental health support app, Panda. “This may be due to a build-up of stress, anxiety, and a low mood which now has the space to be experienced.”
Since most of us have spent the past two years in survival mode, we might have paid less attention to our mental health. Depression not only impacts our thoughts; it affects our physical wellbeing and behaviour, too. At times, depression can feel as though you are a computer, with each programme slowly shutting down. “This emotion is more intense than a ‘low mood’, which all of us go through at some stage,” Daya comments. “If you have noticed a consistent, depressed mood, for a period of 2 weeks, you are encouraged to reach out for professional support – especially if you’ve noticed changes in your sleeping patterns or appetite, recurring negative thoughts, and a downturn in your social, occupational and general everyday functioning.” She suggests signing up for the Panda app and joining the Forest feature, where you can engage in free, live daily sessions on topics related to depression, anxiety, and other mental health matters. You can benefit from easy access to mental health professionals and a community that can help you cope with your symptoms. You could also try Panda’s free PHQ-9 screening tool, which indicates the severity of your depressive symptoms.
In the meantime, follow these tips to start your journey of happier emojis.
1. Take care of yourself physically. As much as depression can consume the mind, there are rules for our bodies that we all have to live by if we want to feel our best: decrease your alcohol intake and increase your water intake. Eat balanced meals instead of comfort eating. Follow a regular sleep routine – and remember, whilst experiencing depressive symptoms or a ‘slump’, this might not be the best time to try for a new health goal. Keep it simple until you have regained your mental strength.
2. Try not to get frustrated with the feelings you’re experiencing. We all experience unhealthy thoughts sometimes – and that’s okay. Instead of berating yourself, treat yourself gently: celebrate small wins like eating a solid meal or making your bed.
3. Reach out. It is not always possible to thrive in isolation. Talk to a trusted friend about how you’re feeling, and ask them to assist you by holding you accountable for achieving one small daily goal.
4. Seek professional help. Don’t hesitate to reach out to a therapist if you’re feeling depressed. Therapy can help you replace unhealthy coping mechanisms like binge drinking, with more sustainable ones. Booking an in-person appointment might be costly and feel daunting. Try an anonymous app like Panda to start improving your mental health. If you are in an emergency or feeling suicidal, you are encouraged to contact SADAG’s Suicide Line on 0860 567 567.
