Mental Health in Pakistan: 10 Proven Ways to Feel Better & Get Help

Mental Health in Pakistan: 10 Proven Ways to Feel Better & Get Help

Recent research mentions approximately 24 million individuals in Pakistan suffer from mental distress. Mental health in Pakistan is getting significant attention. At global and national level, discussions about the socio-economic factors, personality traits and individual’s lifestyle are happening revealing underlying issues causing mental distress.

Pakistan’s cultural and societal norms considered ‘mental disorders’ a taboo. Simply, they name the affected person ‘pagal,’ and are guided to patiently tolerate whatever distressing him/her. Lack of empathy and awareness used to worsen the mental condition of that human being.

On the contrary, in this age of social media, people understand the significance of mental wellness. They empathize with their family, friends or colleagues if anyone complains about their stress, anxiety or depression. 

DR. Brock Chisholm, WHO’s first Director-General, once said “mental health is the first step toward true physical health.” We can’t deny it. Unpaid bills, unresolved disputes in relationships, toxic workplace act as stressor leading to ailment, physical weakness or other diseases. 

This blog helps you to understand 10 gentle habits or social practices which would save you from getting mentally sick. Further, educate yourself about the statistics, symptoms, causes, and treatments of mental health in Pakistan to protect yourself and your loved one.

Read to know what's really happening, what actually helps, and where to find support — without the fluff.

What are 10 gentle ways for better mental health?

Discipline your body as it feels your traumas, sadness and miseries. Sleep at consistent times and eat healthy, organic food. Do brisk walking, run and invest your time in yoga.
Physical care is not vanity, but necessary for the survival of your mind.

Peaceful Sleep Routine:

Get a peaceful 7-8 hours of sleep at the same time every night, as consistency matters more than length. The human mind needs rest from thoughts. I can't stay productive for 72 hrs. So, your sleep matters. Stress, anxiety and depression can make sleep harder, but sleep hygiene can help.

Sleep hygiene includes certain habits like putting your smartphone aside, switching-off all notifications, dim bedroom lights, preparing your bed, doing night skin care routine, and meditating. Consistently following this routine will help you to manage your sleep routine.

Break the Monotonous Routine:

Change can freshen up your mind and soul, brushing off all the depressing thoughts and feelings from your mind and body. If you're going to the same job, waking up at the same time, having breakfast, commuting and arguments, you're highly vulnerable to mental distress.

Monotonous routine slowly numbs you, so dare to try new things each week. Switch your job when you find it boring. Enjoy different routes, read a new book, cook something different from routine or try a new dish you haven't tried before. Novelty reminds us that change is possible, and life is not only what you’re doing.

How Journaling can improve our mental helath

Journaling is a technique helpful in strengthening resilience in your personality. You pour down your thoughts on a piece of paper, and visualize your words. You manifest your dreams and fears. Anxious thoughts settle down, and you feel less worry. Set your morning or night routine for this mindful practice at least for 10 minutes.  

SoulQuest.co is remarkable in its effort to introduce journaling as a productive habit in Pakistan through its soul quest diary. Top-notch paper-quality and thought provoking journaling prompts will enhance your writing experience. You’ll experience a visible improvement in your mental health. 

Write for 10 minutes each morning, whatever is in your head. Write it down to get it out. Write one thing you did right today — not big, just real. Do this every night.

Social Networking:

Build real connections by calling a genuine friend or family member once a week. Scrolling will kill your mental health, bringing more companions in life. “You are what your friends are” is a golden phrase to cultivate positivity in your circle.

Mentally healthy people, at once, notice it and act on it. Your people will either fill you up or drain you dry. Choose relationships that feel safe. Speak without being judged, and sit with those where silence is not uncomfortable. 

Why does exercise make us feel better, mentally?

Walk, stretch, dance in your room, anything to move your body. Stress hormones, serotonin, and endorphins will change after exercise. Individuals feel relaxed and happy after exercising because it elevates their mood, and boosts concentration.

Exercise makes physical health and sleep better, but it should not be strenuous. Make a good routine of exercise approximately 1 or 2 hrs as capable as you are everyday to  remain mental and physically fit and healthy.

Close to Nature:

Staying close to nature is important for better mental health. Do gardening, have evening tea or morning coffee on your terrace. Watch sunrise, listen to birds chirping and dew on grass. It will positively impact your mood, mental and physical health. 

Research says that people spending five to six hours outside on weekends tend to have lower risk or mild depression than those who spend less than 3 mins outdoors. So, start with a small 10 minute walk in your neighbouring park or street to freshen up your mind. 

Can Break from Social Media Improve Mental Health?

Global survey reveals users prefer social media to stay in touch with their friends and family. On the other hand, they use it for approximately 2 hrs and 27 mins. It is also a source of constant bullying, comparisons, loneliness, insomnia and anxiety disorder.

Distance from social media provides a non-judgemental space to live in where there will be no comparisons so you’ll not feel inadequate, no bully to pull you down and no negative remarks about your personality. Limit social media usage to feel happier and relax. Yes, social media detox is helpful in mental wellness. 

Practise Gratitude:

Practice gratitude as a daily brain practice. It is not mere feel-good, but a strategy to rewire your mind with positive connotations. This is how your brain scans the world.
Always write three specific things you’re grateful for every morning. Invest in a good gratitude diary to pen down your feelings. Turn your intentions into a real habit.

Avoid Use of Drugs:

Many Pakistanis smoke to deal with stress. Some turn to other substances. The relief is real and temporary. What follows is worse anxiety, disrupted sleep, and a body that struggles to regulate itself without the crutch.
If you reach for a cigarette every time pressure builds, that's the signal — your stress needs a real outlet, not a chemical one.

Set Boundaries without Guilt:

Pakistani culture — especially for women — rewards giving until there's nothing left. Stop glorifying a selfless housewife, a mother or a daughter-in-law. It is depletion rather than a virtue. Clearly, set your boundaries and maintain healthy limits.  

  When in Need, Seek Help

This is the one that matters most and gets skipped most often. Asking for help is not failure, but sitting with pain for a long time is.
Reaching out to a friend, a therapist, or a helpline is the hardest step, but it is always worth it. Work on simple life reinvention tips without big overhauls. Only try to do these 10 things.
    A suggestion is to take care of your mental health by designing and following a self-care routine to reduce anxiety or depression. It will allow you to sleep better with anxiety. Once
    the basics are in place, these go deeper:

    Self-Help Toolkit on Mental Health

    You don't need a therapist appointment to start. These tools work today.
    Write it out. Don't edit, don't organise — just let what's inside land on paper. Research published on PubMed confirms that expressive writing measurably reduces anxiety and depression. A Therapeutic Diary from Soul Quest is built for exactly this kind of daily release.
    Breathe on purpose. Try 4-7-8: inhale for 4 counts, hold for 7, exhale for 8. Repeat three times when anxiety spikes. Your heart rate slows. Your nervous system shifts. Under two minutes total.
    Start a gratitude practice. Three specific things each day — not vague ones. "I had a hot shower this morning" counts. "My family" doesn't — too broad to feel anything. Unsure how to make it stick? Our guide on how to start a gratitude journal walks you through everything. A Gratitude Diary makes the habit easy to keep going.
    Block your time. Overwhelm grows when your day has no shape. Work in 25-minute focused blocks with real breaks between them. A Sand Timer makes this physical — you see the time, you feel the rhythm, you stop when it ends.
    Change your environment. Soft light, less screen glare, a quiet corner — these aren't luxuries, they're tools. The Inner-Halo Lamp creates exactly that kind of calm, warm light that tells your mind the pressure is over, and it's safe to rest.

    Conclusion

    Mental health won't fix itself if you ignore it long enough. That's not how it works.
    But it also doesn't require a complete breakdown before you start paying attention. Small, honest, consistent things — writing, resting, talking, asking for help — these add up into something real over time.
    Pakistan is changing. Slowly. But the conversation is getting louder, and more people are finding the courage to join it. Start where you are. Use what you have. Your mind is worth it.

    FAQs

    What are 5 ways to improve mental health?

    1. Improving mental health requires a consistent sleep pattern.
    2. Move your body daily. Do brisk walking, running and gym etc.
    3. Write soul quest journal to process what's building up inside.
    4. Build genuine, honest relationships with your friends and family.
    5. Seek professional help to achieve physical, emotional, and social wellness.

    What is the 3-3-3 rule in mental health?

    It's a grounding technique for when anxiety spikes.
    1. Name 3 things you can see right now.
    2. Identify 3 sounds around you.
    3. Move 3 parts of your body — fingers, shoulders, and feet.
    This exercise will disrupt the anxiety loop by pulling all your worries out of your head. Your senses process the present instead of imagining things.

    What is a serious mental illness?

    A serious mental illness is one that significantly disrupts daily functioning. Depressive, anxiety, and schizophrenia disorders are the most prevalent in Pakistan. Mental illness is not synonymous with personal failure.
    Treatment, therapy, medication and emotional support are required to address the issues that have been unaddressed for years.

    How do you check your mental health?

    Ask yourself honestly:
    1. Am I sleeping properly?
    2. Do I feel persistently sad, empty, or on edge?
    3. Have I been avoiding people I normally enjoy?
    4. Has my appetite shifted significantly?
    5. Do I struggle to concentrate or feel any pleasure?
    6. If three or more of those sound familiar, it's worth talking to someone.
    The PHQ-9 (depression) and GAD-7 (anxiety) are validated tools freely available online — both take under five minutes.

    Where can I get free mental health help in Pakistan?

    Umang runs a free 24/7 helpline — call or WhatsApp +92 311 7786 264, first session completely free. Taskeen offers community mental health support at +92 316 827 5336. Rozan focuses on women and youth. Many university counselling centres offer free sessions to students. Help exists — and it's closer than most people think.
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