H – am I hungry? (If you are someone who hardly ever feels hungry, or always feels hungry, you might have an eating disorder and need help from a doctor.)
A = am I angry? (What is upsetting you? Can you talk it through with a counsellor or friend? Can you write about it?)
L – am I lonely? (Reach out to a friend. Call a helpline. Make contact with someone who cares about you.)
T – am I tired? (Sleep helps. If you struggle to sleep, get help from a doctor or pharmacist.)
Grant me the serenity to accept the things I cannot change
The courage to change the things I can
And the wisdom to know the difference.
It helps most chronic conditions, from anxiety to high blood pressure to insomnia. Find the thing you love to do – dance, walk, run, gym. Most of us work at desks which is bad for health. We need to exercise the ‘second heart’ as well as the one in our chests. The calf muscle, called the second heart, helps blood and lymph return to the first heart against gravity. The deep breathing we do when exercising also helps the blood return.
Write or draw or dance or use clay or collage to express your feelings. If you would like to do a writing course to support your writing / journalling, please apply to www.liferighting.com. Our NPO gives sponsorships and discounts to those who cannot afford to pay for an online, audio or real room course.
We tend to live in hope and fear, often about things that either won’t happen, or that we can do nothing about. Paying attention to the moment we are living can help us calm our thoughts, and be present to what is actually happening now, rather than something theoretical in the future. There are many free online podcasts that can help you with a guided daily meditation.
Here are some organisations that can assist you. To our knowledge they all provide free support if you are unable to pay. Please do visit their websites, as many of them have valuable information, links and phone numbers.
SOUTH AFRICAN DEPRESSION AND ANXIETY GROUP (SADAG): www.sadag.org
RAPE CRISIS: https://rapecrisis.org.za
TRIANGLE PROJECT (For LGBTQI people): http://triangle.org.za
GBV (For women traumatised by Gender-Based Violence): https://mosaic.org.za
Twelve step programmes:
Alcoholics anonymous AA – https://aasouthafrica.org.za
AlAnon (for friends and family of alcoholics) – https://www.alanon.org.za
Narcotics Anonymous NA – https://na.org.za
NarAnon (for friends and family of addicts) – https://nar-anon.org.za
Sex Addiction SAA: https://www.saa-recovery.org.za/
Gambling addiction – https://responsiblegambling.org.za
Overeaters Anonymous (for any eating disorder, including anorexia and bulimia) – http://www.overeatersanonymous.org.za
THE PARENT CENTRE: https://theparentcentre.org.za/
RELATIONSHIP COUNSELLING: https://www.familylife.co.za/
TRANS AND GENDER INFORMATION: https://www.genderdynamix.org.za/
And then… some phone numbers of organisations that offer free counselling…
ORGANISATIONS THAT OFFER FREE COUNSELLING –
Adcock Ingram Depression and Anxiety helpline: 0800 70 80 90
Lifeline South Africa: 0861 32 23 22
South African Depression and Anxiety Group (SADAG) Suicide Prevention Helpline: 0800 12 13 14
Suicide Emergency: 0800 567 567
Akeso Psychiatric Response Unit – 24 hour: 0861 HELP US/ 435 787
GENERAL MENTAL HEALTH HELPLINES
Cipla Mental Health Helpline: 0800 456 789
Cipla WhatsApp Chat Line: 076 882 2775
Dr Reddy’s Help Helpline: 0800 21 22 23
SADAG Mental Health Helpline: 011 234 4837
FOR EATING DISORDERS
Eating Disorders South Africa: 012 3382 543
FOR GENDER-BASED & LGBTIA+ VIOLENCE
Gay Lesbian Support South Africa: 0860 033 3331
Gender-based Violence Line: 0800 012 322
Lifeline South Africa: 0861 32 23 22
Rape Crisis (Observatory): 021 447 9762, (Athlone) 021 633 9229, (Khayelitsha) 021 361 9085
SADAG Rape Helpline: 0800 567 567
Stop Women Abuse: 0800 150 150
CHILDLINES & YOUTH LINES
Childline South Africa: 0800 055 555
Child Welfare South Africa: 011 234 4837
Destiny Helpline for Youth and Students: 0800 41 42 43.
Police Child Protection Units: 0860 01 01 11
ALCOHOL AND DRUG ABUSE
Alcoholics Anonymous South Africa: 0861 435 722
Department of Social Development Substance Abuse Helpline: 0800 12 13 14.
Drug Counselling Centre (Observatory): 021 447 8026
021 763 5320