Sunday, January 24, 2021


40 Second Call to Action:



40 Seconds On:

Depression (4th October)

Depression is different to feeling down or having a bad day.  Symptoms of depression are experienced, most days for two or more weeks and include a loss of joy in daily activities, poor appetite, poor sleep, no energy and difficulty achieving everyday tasks.  If this is you, prioritise exercise, engage with sleep hygiene, talk to friends and family about what is happening for you, try relaxation or mindfulness and do something you enjoy every day.  If this doesn’t help, please see a doctor or counselor for help or call 112.

 Anxiety (5th October)

Anxiety is a normal human emotion. It developed to keep us safe from harm but sometimes it can become overactive, and stop us from doing the things we normally would.  Symptoms of anxiety are fast heartbeat, racing thoughts, difficulty breathing, tight chest, stomach upset, dizziness and constantly feeling like something bad is going to happen.  If this is you, learn paced breathing, engage in relaxation or mindfulness training, get more exercise, stop drinking caffeine after 4pm and speak to a counselor or doctor for help managing your anxiety.

Trauma (6th October)

Trauma is damage to the mind that occurs as a result of a distressing event. Trauma is often the result of an overwhelming amount of stress that exceeds your ability to cope, like a car accident, sexual assault or abuse.  Symptoms include nightmares, emotional numbing or detachment, social withdrawal, difficulty sleeping, loss of appetite, muscle tension, aches and pains, headaches, nausea and agitation.  If this is you or you notice these symptoms in a loved one, seek help from a doctor, hospital or see a counselor.

Alcohol (7th October)

Alcohol plays a big part of Bhutanese society and while the occasional drink is unlikely to cause much damage, long term or regular use can hurt you and your family.  Signs you are drinking too much include neglecting responsibilities at home or work, spending more money than you can afford on alcohol, drinking more than you wanted to or having trouble stopping drinking once you’ve started and taking longer to recover from the effects than you used to.  If this is you, head to a drop-in center, BHU or hospital for options to decrease or stop drinking.

Drugs (8th October)

Drugs like SP+, N10 or cannabis alter our brain chemistry and can have negative impacts on our physical and mental health if used for too long.  Signs drugs are taking over include using more than you used to to get the same effects, spending more money than you can afford, spending a lot of time using or getting over the drug, neglecting responsibilities at home or work and experiencing withdrawal when you don’t have the drug.  If this is you, head to a drop-in center, BHU or hospital for options to decrease or stop drinking.

Psychosis (9th October)

Psychosis and schizophrenia are disorders where a person becomes disconnected from reality.  Usually family and friends notice something is wrong before the person with the disorder does.  Signs include being paranoid, afraid or suspicious; locking themselves in their room for days, being afraid to go out, not showering or eating or sleeping for days. Psychosis and schizophrenia are very treatable with medication and it’s very important to take your loved one to a BHU or hospital to get treatment.

Mental Health: what is it and how do I get it? (10th October)

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps us manage stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.  Take care of your mental health by ensuring your get enough sleep, eating a balanced diet, drinking water to hydrate your brain, getting physically active at least 20 minutes every day, connecting with others and developing coping skills.  If you’re having difficulty, speak with a health care professional.