The Pakistan Association for Clinical Psychologists (PACP) has issued a warning.
Since its inception in 1947, Pakistan has faced numerous challenges. However, the current socio-politico-economic meltdown is unprecedented and has resulted in serious mental health issues among Pakistanis.
In January 2023, the PACP issued a warning regarding the prevailing social and political upheaval in the country, stating that it has the potential to cause a surge in mental health issues. The Association warned that political conflict has exacerbated societal divisions, jeopardizing human relationships and, as a consequence, harming the mental health of Pakistanis living under such conditions.
According to the World Health Organization (WHO), Pakistanis between the ages of 20 and 30 years are the most vulnerable to mental illness. Despite being the fifth largest country in the world with a population of over 220 million, Pakistan has fewer than 500 psychiatrists to assist its people. As a result, Pakistan has some of the poorest mental health facilities in the world.
Feeling unsure about the future can lead to stress and anxiety. If you think you or a loved one is suffering from the following symptoms, you need to consult your doctor.
Stress and Anxiety Symptoms
You may be suffering from stress or anxiety if you have the following symptoms:
- Tension, nervousness, restlessness
- Feeling of panic or doom
- An increased heart rate
- Rapid breathing
- Trembling
- Sweating
- Tiredness or weakness
- Not being able to focus on anything but current political, social and economic conditions
- Insomnia
There are some other symptoms as well but the above mentioned are the most common.
How to Reduce Stress?
If not treated in time, stress and anxiety can lead to depression and other mental ailments, which can cause other serious mental health issues. Doctors usually treat stress and anxiety with medications or psychotherapy or the combination of both.
There are many ways to go about addressing this condition. In the following section, we will list some stress management techniques, which you can adopt to control stress and anxiety.
Stress Management Techniques
If your are experiencing symptoms of stress and anxiety due to the prevailing political situation in the country then:
- Limit your intake of social media – If you feel you are addicted to or hooked on Facebook, Twitter, Instagram and TikTok or other social media sites, which are triggering above mentioned symptoms in you, limit your consumption of these sites. The same goes for watching news channels and political talk shows on TV, etc. If it’s hard, there are apps which can help you temporarily block access to these sites.
- Follow a healthy routine – If you are self-employed or work for someone, go to the office daily. Spend more time with friends and family and avoid political discussions. Religious or spiritual practices help in reducing symptoms of stress and anxiety. Yoga is another great option. Yoga mats are available on OLX Pakistan.
- Calm yourself down – Go for long walks or drives. Read books, listen to music, buy a pet or join a gym. You can also build a gym in your home. Physical activity, under such conditions is very important as when you get stressed out, your muscles get tense. To release this tension, try shaking parts of your body, do gentle stretches, and self massage.
- Recognize your limits – Mother Teresa is supposed to have said: If you want to change the world, go home and love your family. Rapidly changing political events around you can leave you feeling helpless. Appreciate the fact that as humans we have limitations and we cannot always mold things according to our wishes and desires. So, do not judge yourself and be kind to oneself.
- Stay connected to your circle of friends and family – Staying connected with friends and family during difficult times can be powerful.
- Do not judge – People react differently to events. Some experience intense feelings while others may not feel anything at all. If you react strongly to an event and the other person doesn’t, do not judge that person as apathetic. Allow yourself to feel what you feel and do not compare yourself with others.
- Get going – Reacting to news by sulking isn’t the solution. A very famous philosopher once said: The philosophers have only interpreted the world, in various ways. The point, however, is to change it. If you feel strongly about the socio-political state of affairs of your country, do something about it by joining a political party, different forums of like minded people, attend events, talk to others, change people’s perspective by talking to them, etc.
- Balance public and private roles – Getting active doesn’t mean devoting your entire time to your public life. Do not prioritize your public life over your private and family life. Taking time off from your public life can refuel your capacity for activism. In a way, activism and self-care are connected.
These are some of the ways to deal with symptoms of stress and anxiety. We hope you found this write-up helpful. If you have your own tips and suggestions, do leave them in the comments section below.
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