5 (free) things you can do to enhance your mental health
October 13, 2022

5 (free) things you can do to enhance your mental health

By Jhannille Brooks 

Learning to say no – There are only so many hours in a day with a seemingly endless list of things to do. There will be many requests for your presence, participation and input but you are not obligated to fulfil them all. Learning to say no and manage the feelings of guilt that come is crucial to managing your stress levels. 

Being clear on your values – our value system provides the framework for how we interact with the world. “If you don’t know where you’re going , any road will take you there” -our values determine how we think, feel and act, interact with others. They also help us to set boundaries for how we behave and what we tolerate. 

Allowing yourself to ask for help – No man is an island and we are meant to live in community. 1 of the benefits of community is being able to capitalize on support from others. Occasionally we create distress for ourselves by refraining from asking for support due to fear of being disappointed. This form of hyper-independence adds to stress and limits our social connections. 

Stop expecting you for other people – Oftentimes we set ourselves up for disappointment when we expect other people to behave as we would when the tables turn. Humans are imperfect beings who will fail in various ways and deserve to have grace extended to them. Having boundaries in our relationships is important but we expecting our friends/partners to behave exactly as we would in situations is unfair to both us and them. 

Feel your feelings – A wave of sadness during a social event is inconvenient, feelings of anxiety while delivering a speech is “bad timing”, nevertheless our feelings are meant to be experienced. Distracting ourselves with other activities may help for the moment but they will resurface. As unpleasant as it is, our feelings will pass if we allow ourselves to experience them (if you notice that feelings such as anxiety or sadness are frequent or long-lasting there may be need for further assessment). 

Change your perspective- as cliché as it may sound, looking at the glass as half-full results in more positive feelings than focusing on the contents of the glass that are missing. Also, focusing on what you can control gives you a feeling of autonomy and ownership of your thoughts and feelings. 


Joining Forces to Tackle NCDs!

Caribbean Public Health Agency (CARPHA) and the Caribbean Training and Education Center for Health (C-TECH) team of Consultants had a fruitful meeting with Dr. Hon. Christopher Tufton, Minister of Health and Wellness, on July 14, 2023. Joined by his NCD team at the Ministry of Health and Wellness, we discussed the Caribbean Development Bank funded Caribbean Moves project. This initiative aims to improve the health of the Caribbean region and combat non-communicable diseases. Stay tuned for updates on our collaborative efforts!

A stressful work environment can contribute to several health issues both mentally and physically, these may include headache, insomnia, stomach-aches, anxiety, difficulty concentrating high blood pressure, and a weakened immune system. 

It is important then that we take meaningful steps to ensure that we are manging our own personal space to avoid some of these issues. Our assumption, perception and expectation affect how we react to others and life situations and ultimately how we view how jobs. When assumption, expectations and perceptions are not met, we respond through our thought’s feelings and behaviours. It is important to practice positive thinking as our thoughts affects how we feel, and our feelings affects how we behave.

Here are some tips to help you with your work environment:

  • Seek for clarity instead of trying to convince yourself of what others are thinking
  • Refrain from personalisation, not everything mentioned is a direct attack on you
  • Invest in self care
  • Set limits
  • Proper nutrition
  • Connect with people

We often here people expressing how stressed they are feeling or how over worked they are, not having enough time to do the things they like such as spending time with friend and families or even a few self-care activities. We have watch families suffer due to long working hours as well as our jobs due to loss of interest and enthusiasm resulting from burnout. 

When workers are balanced and happy, they are more productive, take fewer sick days, and are more likely to stay in their jobs.

Here is how you can accomplish work life balance

At work    

  • Set manageable goals each day. 
  • Be efficient with your time at work. 
  • Take five. 
  • Communicate effectively.
  • Give yourself a break. 

         At Home

  • Don’t over commit. 
  • Get support. 
  • Stay active. 
  • Treat your body right. 
  • Get help if you need it. 

Tameca Dempster-Mattocks is an accomplished Associate Counseling Psychologist and Financial Counsellor, holding an M.Sc. Degree in Counselling and Social Work from Mico University College, along with multiple certifications in mental health from the University of Washington.


Currently, she holds the positions of Regional Psychologist – NERHA and Mental Health Program Coordinator at the Caribbean Training & Education Center for Health (C-TECH). Tameca has successfully managed regional mental health projects, overseeing and leading impactful initiatives that positively influence the mental well-being of individuals in the region. 


With a passion for community service, Tameca actively contributes to various private and charitable organizations, dedicating her time as a volunteer to support community members and at-risk youth.

Contact us for mental health support services