Mental Health and Wellbeing Papua New Guinea

18/06/2025

Addressing Mental Health Stigma in Papua New Guinea

In Papua New Guinea (PNG), mental health remains a deeply misunderstood and stigmatised issue. While awareness is growing globally, many of our communities still struggle with the idea that mental health challenges are either not real - or worse, a sign of personal weakness. This stigma does not only silence individuals who are suffering; it also delays healing, perpetuates discrimination, and deepens the mental health crisis in our country. If we are to build a healthy and just PNG, we must challenge these harmful beliefs with education, empathy, and intersectional awareness.

Understanding the Root of Stigma

In PNG, mental health stigma is shaped by many cultural, religious and social factors. Many people don’t have access to the right information or education about mental health, so they don’t fully understand what it is. In some communities, people still believe that mental illness is caused by sorcery, curses, or spiritual punishment. These traditional beliefs can make it hard for people to talk about what they’re going through.

Also, in our society, there is often this pressure to stay strong and not show emotions or speak about our struggles, and so, many people grow up believing they shouldn’t speak up. We are taught to deal with struggles on our own rather than talk about it or seek professional help. On top of that, some religion and community upbringing - without meaning to - can say things that continue to spread the wrong ideas about mental health.

To break this barrier, we must first understand what mental health stigma is, and where it comes from. Only then can we effectively replace harmful myths and misinformation with truth and meaningful solutions.

Two Common Misconceptions We Must Address:

Misconception #1: “Mental Health Problems Are Not Real”

This belief continues to thrive in many households, schools, churches, and communities. However, science and global health research have made it clear. Mental health is a vital part of total wellbeing - just like physical health.

Conditions such as depression, anxiety, and trauma are real, diagnosable medical and psychological conditions. They affect the brain, body, behaviour, and quality of life. According to the World Health Organisation, mental illnesses are among the leading causes of disability worldwide.

When we say someone is imagining their suffering, we dismiss not only their pain but their humanity. Think of this analogy: If someone has malaria or a broken bone, we won’t accuse them - we help them. Mental illness deserves the same understanding and compassion.

Misconception #2: “People with Mental Health Struggles Are Weak”

The idea that mental illness is a sign of weakness is both untrue and harmful. It takes immense strength to carry invisible pain. It takes courage to speak up, seek help, or choose recovery.

People who experience mental health challenges are not weak. In many cases, they are survivors of trauma, loss, abuse, and hardship. When we label them as weak, we add more pain and shame to their suffering - and shame is the enemy of healing.

Let's promote a culture that says: “You are not weak for struggling. You are strong for surviving.”

How Can We Break this Barrier?

The solution lies in a collective shift - in our mindsets, our language - the way we use our words, and through our actions. Stigma will not disappear on its own; it needs all of us to be part of the solution.

Ending the stigma around mental health in Papua New Guinea begins with having small, meaningful conversations in our homes, schools, churches, workplaces and in our communities.

We need to begin by assisting our people to understand what mental health and wellbeing is. It can start at home by asking our children about their emotions and how they feel. Outside of home, this work should be led and supported by well-trained mental health workers, teachers and professionals who can provide the right information, protect people’s privacy, and offer care that is safe, trusted, and appropriate for each individual and community.

At the same time, corporate companies and the government must play a stronger role in making this shift possible. Businesses can invest in workplace mental health programs, support public awareness campaigns, and create safe, supportive environments for their staff. Government must prioritise mental health in national policy, improve access to quality care across urban and rural areas, and invest in training more local professionals.

Together, through coordinated action at every level, we can build a more understanding, inclusive, and mentally strong Papua New Guinea.

12/06/2025

A Guide for your Digital Mental Wellbeing

🌱 1. Set Intentions Before You Log On

Ask yourself: Why am I opening this app right now? Is it to connect, learn, or unwind - or is it to escape, compare, or distract?

🧠 Science Insight: Studies in behavioural psychology show that mindless scrolling is linked to increased anxiety and dissatisfaction, while intentional use is associated with more positive experiences online (Twenge, 2020).

⏳ 2. Limit Screen Time with Boundaries

Use timers or schedule “social media hours” to prevent overuse.

🧠 Why It Matters: Excessive use has been linked to disrupted sleep, reduced attention span, and increased symptoms of depression. Setting limits encourages digital balance and self-control (APA, 2023).

💬 3. Curate/Select Your Feed Carefully

Follow accounts that uplift, educate, or inspire. Unfollow or mute those that trigger insecurity, anger, or shame.

🧠 Mental Health Tip: Social Comparison Theory (Festinger, 1954) explains how comparing yourself to idealised images online can lower self-esteem. Choose constructive content that aligns with your values and growth.

🤝 4. Use social media to Empower, Not Escape

Use social media to uplift, educate, express, and connect - not to avoid, numb, or distract from uncomfortable emotions or real-life responsibilities.

🧠 In Practice: Share content that reflects your values rather than just highlight moments. Follow creators who inspire meaningful action, and approach digital platforms as purposeful tools for growth - not as outlets for emotional escape or avoidance.

💡 5. Share with Meaning - Not for Validation

Let your posts reflect who you are, what you care about, and what you stand for - not what you think others want to see.

Meaningful sharing comes from self-expression, not self-comparison.

🧠 Psychological Insight: Research shows that sharing content purely for social approval such as likes, comments, or external validation can reinforce low self-esteem, dependence on others’ opinions, and feelings of inadequacy (Beyens et al., 2020; Vogel et al., 2014).

In contrast, sharing driven by authenticity, purpose, and creativity is linked to higher self-worth and stronger emotional wellbeing.

🧬 6. Be Mindful of Mental Health Triggers

Recognise content that negatively affects your self-image, mental state, or mood - and learn to disengage from it.

🧠 Clinical Insight: Exposure to triggering content activates emotional dysregulation, especially in adolescents and vulnerable individuals (Naslund et al., 2020). Protecting your digital space is a form of self-care.

😌 7. Take Regular Digital Detoxes/breaks

Schedule a “social media-free day” each week to reconnect with your offline life.

🧠 Benefit: Breaks improve mood, reduce cortisol (stress hormone) levels, and renew focus. They allow your brain to reset and reduce addictive patterns of behaviour.

🌿 8. Normalise Talking About Digital Wellbeing

Encourage open discussions about how social media affects our minds and emotions.

🧠 Why It Matters: De-stigmatising conversations on screen time, online bullying, comparison, or self-worth creates psychological safety and empowers community learning.

11/06/2025

Protect Your Mental Health and Wellbeing while Online.

Every day, our social media feeds bring us closer to videos of violence, stories of war, images of abuse, disaster and many other negative news. Often, these posts come from people we know and accounts we follow. However, just because it's there, doesn't mean you are obligated to click, watch, or absorb every traumatic story or video, even if someone you trust shares it.

While staying informed is important, constant exposure to trauma online can deeply affect our mental health, even when we are not directly involved. This kind of experience is known as digital trauma - a form of secondary or vicarious trauma that is experienced through repeated viewing of distressing content on social media.

You may be experiencing digital trauma if you find yourself feeling emotionally numb or frequently overwhelmed. This can manifest as a sense of detachment from your surroundings or the inability to emotionally respond to events or activities that once mattered to you.

Feelings of anxiety, sadness, or helplessness may also become more frequent. The constant stream of distressing content can leave you feeling powerless or emotionally exhausted, especially when you’re exposed to suffering that you cannot directly change, control, or influence.

You might notice trouble sleeping or concentrating, as your mind remains overstimulated or disturbed by what you’ve seen online. This can lead to fatigue, irritability, and difficulty engaging in everyday tasks.

Another sign is when images or stories linger in your mind, replaying without warning. These intrusive thoughts can be emotionally heavy and hard to shake, even when you’re trying to rest or focus on something else.

Your mental and emotional wellbeing matters - especially in the digital age where we’re constantly connected to the world’s news and narratives.

Here are some mindful practices you can do to protect your mind and heart while staying online:

- Set healthy boundaries with your feed. You are allowed to mute or unfollow accounts that consistently share distressing or emotionally draining content. Curating your feed is not selfish - it’s self-care.

- Unfollow people or pages that don’t uplift you or add value to your life. Your digital space should reflect your values, growth, and emotional needs. If content makes you feel anxious, inadequate, or disconnected, it’s okay to let it go.

- Avoid comparing your life to others’ highlight reels. Social media often shows only the polished, happy moments - not the full picture. Remind yourself that everyone has struggles, even if they’re not visible online.

- Take regular screen breaks and digital detox days. Giving your mind and body time to rest, and reset is essential. Step away, breathe, and be present in the physical world.

- Follow accounts that inspire and educate. Seek out voices that bring hope, balance, and truth to your feed. Positivity doesn’t mean ignoring reality, it means choosing content that empowers rather than depletes you.

- Talk to someone you trust if you’re feeling emotionally stuck. Whether it’s a friend, family member, or a mental health professional, don’t carry the emotional load alone. Connection is key to healing.

- Turn your emotions into meaningful action. Channel the heaviness you feel into something positive - exercise, journal, volunteer, donate, advocate, or support causes that matter to you. Action can help transform pain into purpose.

- Lastly, prioritise rest, healthy eating, drinking clean water, nature, joy, creativity, exercise/movement, and real-life genuine connection. These are not luxuries - they are lifelines for your overall health and wellbeing.

&W_PNG

04/06/2025

03/06/2025

It’s true that the mind plays a powerful role in healing, and practices like self-awareness, mindset shifts, and emotional resilience are incredibly valuable for mental wellbeing.

However, it’s important to recognise that for many people - especially those living with clinical mental health conditions - medicine can be a critical part of their recovery and stability.

Mental health issues are a part of a bigger picture, and there’s no one-size-fits-all solution.

Just as we wouldn’t tell someone with malaria to rely only on willpower instead of medication, we shouldn’t dismiss the role of medication in mental health for those who genuinely need it.

The most effective approach often combines psychological, social, and medical support - tailored to the individual’s needs.

Let’s continue to support each other with understanding.

Thank you.
MH&W_PNG

03/06/2025

Mental health challenges like ongoing worry, sadness, or feeling disconnected from reality are real experiences that can affect many people.

These challenges can show up in many forms, including what doctors call anxiety, depression, or other mental health conditions.

It’s important to know that mental health issues do not discriminate, they can affect anyone, regardless of who you are.

While professional support and medical treatment can be helpful and, in some cases, necessary, it’s also important to know that there are things you can do for yourself.

For those who may not be experiencing a diagnosed mental health condition or severe psychological distress. It’s important to know that there are daily practices you can do to support and maintain your mental wellbeing [please read our earlier posts].

For individuals already managing with significant mental health challenges or a formal diagnosis, your ongoing professional care remains vital. Maintaining regular contact with your doctor or counsellor and adhering to your prescribed treatment, including medication is an important part of supporting your overall health.

Remember, talk to a someone you trust, get enough rest, eat well, balance your goals, spend time in nature, or detox from activities such as social media where negative news and ongoing comparisons can add more stress. These simple steps can make some meaningful differences in your life and support your wellbeing.

[Disclaimer: If you are experiencing distress or struggling with your mental health, please seek support from your qualified mental health professional.]

02/06/2025

At the end of the day, when you lay your head down to go to sleep, what is on your mind and in your heart? What do you take with you to sleep? Do you take love and gratitude? Or worries and problems?

This question is an invitation to pause and examine the quiet moments when everything else is stripped away - when there is no audience, no performance, just you and your thoughts. These moments reveal what we carry within us. They are indicators of our mental and emotional wellbeing.

In the final moments before you sleep, does your mind replay mistakes, conversations, regrets, or fears? Or does it find comfort in small joys, moments of connection, and a sense of peace?

What you take with you into sleep matters. It shapes the quality of your rest, the patterns of your inner dialogue, and ultimately, your readiness to face the new day.

This is where self-awareness begins. Our inner dialogue at night is a reflection of our unmet needs, unresolved emotions, or, conversely, the fulfilment of living in alignment with our values.

If you consistently carry the weight of worries and problems to bed, it may be a sign that your mind and body are craving space to heal, to release, and to reset.

Mental health is not just about surviving the day - it’s about how you experience yourself in the quiet, how safe you feel with your own thoughts, and how kind you are to yourself when no one is watching.

Let this moment be a gentle call to action. Ask yourself:
• What do I need to let go of?
• What do I need to honour within myself?
• Can I make space - just a little each night - for love, gratitude, and self-compassion?

Your wellbeing is not defined by productivity or performance. It’s found in the quiet courage to tend to your inner world, to face your truth, and to choose peace - even if only for a few minutes before sleep.

So tonight, ask yourself again: What do I take with me to sleep?

Let the answer become your guide toward healing, growth, and inner peace.

02/06/2025

Mental health is more than just not having a mental illness.
It’s not only about conditions like anxiety, depression, stress, trauma, drug and alcohol problems, bipolar disorder, schizophrenia, eating disorders, grief and loss, or suicidal thoughts.

Mental health is about how we think, feel, and behave in our daily lives. It’s about our emotional well-being - how we manage our thoughts and feelings, how we respond to challenges, and how we relate to others in healthy ways.

Good mental health helps us handle life’s ups and downs, build strong relationships, make wise decisions, and live with purpose and balance. Just like physical health, our mental health needs care, attention, and support.

Caring for your mental health is just as important as looking after your physical health.

Here are some practical ways to support and strengthen your mental health and well-being:

1. Talk to someone you trust
Sharing your thoughts and feelings with a trusted friend, family member, pastor, or health worker can help you feel supported and less alone.

2. Rest and sleep well
Getting enough rest helps your mind and body recover from stress and keeps you focused and calm during the day.

3. Stay active
Regular movement - walking, gardening, cleaning, or playing sports - helps release stress and improves your mood.

4. Eat healthy food
Nutritious meals give your brain the energy it needs to function well and handle stress better.

5. Spend time with good people
Being around positive, respectful, and kind people can lift your mood and make you feel valued and connected.

6. Limit alcohol and avoid drugs
These may feel like a way to escape, but they can make mental health problems worse over time.

7. Take breaks and relax
Quiet time, prayer, deep breathing, or doing something you enjoy like music, art, or fishing, helps your mind recharge.

8. Learn to manage stress
Recognise when you’re feeling overwhelmed. Break big problems into smaller steps, set priorities, and don’t be afraid to ask for help.

9. Know your emotions
Take time to notice how you’re feeling. Naming your emotions (e.g., “I feel sad” or “I’m angry”) is the first step in managing them in a healthy way.

10. Get help when you need it
There is no shame in asking for help. Talking to a counsellor, mental health worker, or doctor can make a big difference.

Remember: Mental health is not only about feeling happy all the time. It’s about knowing how to care for yourself during both good times and hard times. Looking after your mind is a strength, not a weakness.

Reach out for support. MH&W_PNG

mentalhealthawareness

27/05/2025

Mental health is a positive state of emotional and psychological wellbeing. It is not seen simply as the absence of mental illnesses such as anxiety, depression, psychotic or personality disorders.

In Papua New Guinea (PNG), mental health is a complex area with many challenges and layers that are impacted by a combination of cultural norms, stigma, social inequality, and the limited resources and access to care.

These issues make mental health a critical area in need of greater awareness, dedicated investment, and the development of culturally inclusive policies.

Mental health is about being meaningfully involved in life. It’s about feeling a genuine sense of satisfaction and fulfilment in your overall wellbeing.

MH&W_PNG