Mental health at a glance: signs, coping, and where to get help
የአእምሮ ጤና በጨረፍታ፡ ምልክቶች፣ መቋቋሚያና እርዳታ የት እንደሚገኝ
የውጥረት፣ የጭንቀትና የመንፈስ ጭንቀት የተለመዱ ምልክቶች፣ ጤናማ የመቋቋሚያ መንገዶችና መቼና የት እርዳታ መጠየቅ እንደሚቻል የሚያሳይ አጭር መረጃ።
Mental health is your emotional and mental wellbeing (የአእምሮ ጤና). It rises and falls through life. Struggles are common among young people, and support works.
Common signs of stress
- Feeling tense, on edge, or easily irritated
- Trouble concentrating or making decisions
- Tiredness, headaches, or an upset stomach
- Trouble sleeping or sleeping too much
Common signs of anxiety
- Worry or fear that won't settle, most days
- Racing heart, tight chest, or fast breathing
- Restlessness or feeling on high alert
- Avoiding things because they feel frightening
Common signs of depression (low mood)
- Sadness or emptiness that lasts two weeks or more
- Losing interest or pleasure in usual activities
- Low energy, changes in sleep or appetite
- Pulling away from friends and family
- Feeling worthless or hopeless
- Trouble concentrating, or thoughts of dying
A helpful rule of thumb for low mood: when sadness or loss of interest is there most of the day, nearly every day, for two weeks or more, it's worth talking to someone who can help.
Healthy ways to cope
- Move your body most days
- Keep a steady sleep routine
- Eat regularly and stay hydrated
- Talk to someone you trust
- Slow, calm breathing when worry spikes
- Limit caffeine, khat, alcohol, and heavy screen time
- Do one thing you enjoy each day
When to seek help
- Symptoms last more than two weeks or keep worsening
- Daily life, sleep, study, work, or relationships are affected
- You are relying on substances to cope
- You feel hopeless
If you have thoughts of self-harm or suicide
Reach out right away. Tell a trusted person now and speak to a health professional as soon as you can. If you feel you are in immediate danger, go to the nearest health facility or emergency department. You are not alone, and help is available.
Where to get help
- A trusted family member, friend, teacher, or elder
- Your nearest health centre or hospital. Mental health care is now offered in general health centres across Ethiopia, and staff can guide you or refer you.
- Amanuel Mental Specialized Hospital in Addis Ababa, the main hospital for mental health care.
- A health worker, clinic, or counsellor
- A Letena doctor, in private and free
You can talk it through with a Letena doctor, free and in private, with a reply within a few hours. Help is available, and things can get better.