Please keep in mind that this article and its contents cannot replace therapy.
Living in the MENA region can get difficult for someone living with a mental illness. It might be that you are financially dependent on your parents who do not believe that you are really struggling, or therapy is too expensive. Whatever the obstacles might be, there are certain lifestyle changes and habits you can practice in order to prevent your condition from worsening.
Acknowledge Your Feelings, But Do not Dwell on Them
As human beings, feeling emotions is an important function we need to use. They serve as a guide reminding us of what to do and what not to do, yet our societies sometimes shame us for experiencing them. Remember that it is perfectly normal to feel and that our emotions are valid no matter how insignificant an event may see to be, but always try not to dwell on negative thoughts and feelings. Doing so may amplify them and escalate the problem, so it is important to allocate a time limit through which you can stop thinking about the issue you are facing. You may find it helpful to write down your thoughts and emotions in a journal that you can look over again when you are feeling better to reassess the situation, your reaction, and learn what your triggers are. Practice catching your Automatic Negative Thoughts (ANTs) and replacing them with Positive Replacement Thoughts (RPTs).
Redirect Your Attention
When experiencing depression and anxiety, we tend to get overwhelmed with our inner thoughts and feelings, forgetting that there is a world out there with bigger things to see and experience. After acknowledging your thoughts and feelings, break your thought cycle by taking part in something that will redirect your attention outwards. This technique is part of Dialectical Behavior Therapy (DBT). You can call up a friend or relative, play an instrument, take care of plants, or even go for a hike – whatever it is that you can enjoy and occupy all your senses with. Go for something you can do as a regular hobby rather than something that will give you a temporary high and leave you with the same thoughts you tried to escape afterwards.
Join a Support Group
When dealing with a mental illness, support groups can be highly beneficial for multiple reasons. Support groups offer a safe space where you can talk about issues you have been facing but have been too afraid to speak up about. They also provide you with the opportunity to hear about the experiences of others and the way they face their problems, reassuring you that you are not alone. In addition, support groups are free, making them more easily accessible. You can find some groups here.