Feeling flat, overwhelmed, or “not yourself” happens to all of us at the best of times. When your mental health dips, small, consistent actions can make a meaningful difference, and you do not have to navigate it alone. As a Randburg GP practice, Dr Claire Godwin and Associates supports adults and families with compassionate, practical care, both in person and via virtual consultations. 

What do we mean by “mental health”?

Mental health is the way we think, feel and act, and how we handle stress, relate to others and make choices. Good mental health is not simply the absence of illness; it is about coping, connecting and functioning day to day. 

Signs your mental health may need attention

If you notice several of the following most days for two weeks or more, it is worth checking in with your GP:

• Persistent low mood, tearfulness or irritability 
• Worry that feels hard to switch off
• Sleep changes (too little or too much)
• Loss of interest in things you usually enjoy
• Low energy, poor concentration or feeling “foggy”
• Withdrawing from people, or feeling hopeless

If these symptoms affect your work, studies, parenting or relationships, or if you are concerned about your safety, please seek help promptly. Dr Claire Godwin and Associates offers dedicated mental health support, including assessment, lifestyle guidance, talking-therapy referrals, and, when appropriate, medication. Virtual consultations are available for your convenience. 

Quick wins for a tough day

When you are struggling with low mental health, aim for short, doable actions. Two or three is enough:

• Breath 3-3-3. Inhale for 3 seconds, hold for 3, exhale for 3. Repeat for a minute.
• Ground yourself. Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. 
• Step outside. Ten minutes of daylight and fresh air can reset your system.
• Move your body. Choose the next smallest task (make the bed, drink water, reply to one email).

Build your daily foundations 

Think of these as “pillars” you can practice most days. They do not have to be perfect to help your mental health.

1. Sleep 

Keep a regular wake-up time, wind down 60 minutes before bed, and park screens earlier. If worries spike at night, jot them down and set a “worry time” for tomorrow. 

2. Movement

Aim for around 30 minutes of activity on most days, walking counts. If 30 feels too much, start with 5 and add a minute daily. 

3. Nourishment

Favour regular meals, fibre, lean protein and plenty of fluids. Caffeine after midday and alcohol can worsen sleep and anxiety; experiment with cutting back. 

4. Connection 

Schedule small interactions: a cuppa with a friend, a call to family, a community group. Connection improves resilience and mood. 

5. Manage your mind

Try simple CBT-style tools:

• Write down an unhelpful thought and gently test it against the facts. 
• List three actionable steps you can take today, however small.
• Keep a brief gratitude note (one thing daily). 

6. Do one enjoyable thing 

Read, craft, cook, garden, play with a pet; joy is not a luxury; it restores your system.

7. Limit harmful crutches 

Alcohol, nicotine, recreational drugs and constant doom-scrolling can deepen low mood and anxiety. Create “off” times for news and social media. 

When self-help is not enough 

If symptoms persist or you are finding it hard to function, professional support is a smart next step, not a failure. 

At Dr Claire Godwin & Associates, we can:

• Take a thorough history, screen for conditions such as depression and anxiety, and rule out physical contributors (for example, thyroid or iron issues).
• Discuss talking therapies (such as cognitive behavioural therapy) and refer you to trusted psychologists or counsellors.
• Consider medication where appropriate and review it with you.
• Plan a follow-up and safety steps that fit your life, including virtual opportunities. 

Tip: Many people find it easier to speak up if they prepare a few notes: when symptoms started, what worsens or eases them, sleep patterns, alcohol/ caffeine intake, and any family history. 

Worried about a loved one?

• Choose a calm moment and express care: “I noticed you are having a hard time lately; I am here and I want to help.”
• Listen more than you speak; avoid quick fixes.
• Offer practical help (lifts to appointments, childcare, a shared walk).
• Encourage them to see their GP or use a helpline for immediate support. 

Urgent help in South Africa

If you are in crisis or worried about your safety, or someone else’s, please seek help now:

• SADAG Suicide Crisis Helpline (24/7): 0800 567 567
• Cipla Mental Health Helpline (24/7): 0800 456 789
• Department of Social Development Substance Abuse Helpline (24/7): 0800 12 13 14 • SMS 32312
• WhatsApp support (8 am–5 pm): 076 882 2775 (Cipla Mental Health)

If there is immediate danger, call emergency services.

Ready to talk? 

You do not have to do this by yourself. Our team is here to help you make a plan that fits your life. Contact us if you are not sure where to begin.