10 useful practices for taking care of our mental health
We are aware that mental health isn´t a priority for everyone, although, believe it or not, it also plays a vital role in how we feel during our journey or when we are settling into a community. Here is some practical advice to consider, whether you are traveling with your family or alone.
If you are beginning your journey with your kids, we understand that it is very difficult to explain to them why you are fleeing from your country, so here is some advice to take into consideration on how you can reach out to them:
- If they are between 2 and 7 years old, remember they still don´t have enough cognitive capacity to understand what is going on; we recommend communicating through art, that means sitting down with them and making some drawings – it’s as simple as that! Or, if you are not comfortable drawing, talk about how you are feeling, and explain that it is normal to feel like that. Immediately they will start talking about their emotions and feelings, now you have reached a line of communication where you can work it through.
- If they are between 7 and 11 years old, they are still in the process of understanding why the whole family had to flee the country. Sooner or later, they will start missing their neighborhood, family and friends left behind, this will be a good time for talking about the good and bad things lived and emphasize they still have roots and an origin even though they are no longer there.
- If they are more than 11 years old, we need to remember that adolescence is right around the corner! Acknowledge that this period is a roller coaster of emotions, thoughts and full of hormones. Communication is the key to entering the adolescent world. Talking about an uncomfortable topic is tricky, but we can almost assure you that your teenager will thank you in the future for trusting them and giving them the opportunity to talk about the messy stuff.
Now, let’s talk about when we are settling down in Mexico:
If you are worried that your kids are not behaving quite right, that they are having a lot of tantrums at home or at school, or they are just not listening to you, it is possible that they are in the adaptation process. Ask for help if it´s getting out of hand! Once in a while, we need for someone to help us.
Now let´s talk about you:
- It is okay to feel bad and want to give up! But, remember, if you think your thoughts are out of control, where you frequently think of committing suicide, it´s time to talk to a specialist.
- We know that arriving in Mexico is an exhausting and long journey. We understand that you have other priorities to attend, but we just want to make a quick note: Don´t neglect yourself. How? Easy peasy: If you don´t feel like washing, you are continually having nightmares or feeling upset, angry, frustrated or sad, maybe just maybe it is time to prioritize your inner world and listen to it.
- Talk to someone. We know there are times when you are most vulnerable, angry or sad. Try to talk it out with someone, even better if it’s a specialist in mental health.
- It is important to say it frankly and directly: drugs and alcohol may play an essential role in our life, and even though you might not want to admit it, drugs and alcohol start taking over, and we start losing control, with more consequences than just a bad hangover.
- If you are in a governmental office, waiting to be assisted, ask for a pen and paper and start making doodles, it will help with your anxiety. In addition, if you are feeling artistic, concentrate and try to find images in your drawings. It could be interesting!
- It is normal to feel hopeless, anxious and angry. You have just arrived in a new country! A country with a very different culture, customs and perhaps language. Sometimes the baggage we carry is just too heavy. Try to take a load off by asking for help, it may be easy to unpack.
- Always remember: we need to crawl before we can walk. It is just what happens when we enter a new world. Don’t stress yourself out, ask for help and track your thoughts, emotions and your physical health.
Who to call when you cannot calm down:
- Consejo Ciudadano: 5533 5533 (24 hours, 7 days a week)
- CISAME: 5377-2755
- Línea de atención UNAM: 5025-0855 (From Monday to Friday, from 8 am to 6 pm)
- Línea de atención UAM: 0155 5804 6444 or WhatsApp at 0152 5564 3383 95 (From Monday to Friday, from 8 am to 5 pm)
- SAPTEL: 01 800 4727 835 (24 hours, 7 days a week)
Here are some apps/articles that can be helpful, but remember, there is nothing better than getting real help from a professional, apps don’t guarantee anything.
- Link to a BuzzFeed article that can help whenever you are in a crisis, and you are looking for good quality attention, especially if you are not living in Mexico City.
- App that may help suicide prevention for young people
- App for controlling depression and anxiety
Last but not least:
If you have a psychotic breakdown that requires a proper intervention, you need to see a psychiatrist or just get your medicine (since they are so expensive), Mexico City has places where you can go.
Here is a list of Institutions that can meet your demands, you just need an ID and to arrive really, really early so you can get in line.
CECOSAM
- Calle Dr. Enrique Gonzáles Martínez No. 13 Col. Santa María la Ribera
- Instituto Nacional de Psiquiatría “Ramón de la Fuente”
- Calz México-Xochimilco 101, Huipulco, 14370 Ciudad de México, CDMX
- Clínica de Salud Mental. Dpto. de Psicología Médica Psiquiátrica y Salud Mental
Facultad de Medicina de la UNAM
- (915) 623 2128, 5616 2475
- Circuito Interior y Cerro del Agua (70167)
Cd. Universitaria, CP. 04510, México, D.F.
- Hospital Campestre “Dr. Samuel Ramírez Moreno”
- Carretera México-Puebla
Santa Catarina Tláhuac, México, D.F.
- Hospital Psiquiátrico “Fray Bernardino Alvarez”
- 5573 0386 // 5573 1550 // 5573 0387.
- Av. San Buenaventura y Niño Jesús, Tlalpan.
CP. 14000, México, D.F.
*Sin Fronteras IAP does not represent any public or government agency. For more information, please visit the following web site: https://www.salud.cdmx.gob.mx/
