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Habits for Mental Health & Resilience in Refugee Communities

Mental health is fundamental to everyone, but for those who have endured extreme circumstances, such as refugees and asylum seekers, maintaining emotional wellbeing can present unique challenges. On this World Mental Health Day, it’s a perfect moment to reflect on practices that enhance mental health, resilience, and recovery. Drawing on insights from renowned psychologist Dr. John Arden, we explore effective habits for sustaining mental health and fostering resilience.
- Quality Sleep: The Foundation of Mental Health
Dr. Arden emphasises that quality sleep has a profound impact on emotional resilience. A regular, restful sleep routine can regulate emotions, aid recovery from trauma, and improve overall stress management. This is particularly beneficial for refugees facing heightened challenges around restful sleep. For tips on improving sleep, explore Dr. Arden’s resources here.
- Building Social Connections
Human connection is essential for emotional health, as it combats loneliness and nurtures resilience. For refugees, however, building new social networks can be challenging due to language barriers, cultural differences, and the overwhelming nature of adapting to a new life. Forming these connections is essential to adapting to a new life and alleviating feelings of isolation. Engaging in community events or group activities provides a safe space to share experiences, fostering a sense of belonging and support.
At STARTTS, we offer various group-based programs and community events where refugees can connect, share stories, and establish a support network. These programs aim to build trust, reduce isolation, and strengthen social ties, ultimately aiding in the transition to a new community.
- The Healing Power of Movement
Physical activity has long been recognised for its mental health benefits, including the release of endorphins, reduction of anxiety, and improvement of mood. Movement doesn’t always need to be structured exercise; simple activities like walking, stretching, or dancing can be powerful tools for emotional regulation. At STARTTS, we encourage incorporating physical activities into daily routines as part of trauma recovery.
In particular, programs like yoga, swimming, and walking groups offer refugees a way to relieve stress, reconnect with their bodies, and experience joy through movement. Our trauma-informed approach ensures that activities are accessible, culturally appropriate, and effective in promoting physical and mental health. For example, yoga sessions at STARTTS focus on mindfulness, breathing, and gentle movements to support relaxation and recovery from stress.
- Mindfulness and Meditation Practices
Mindfulness practices have gained popularity for their ability to reduce stress and promote relaxation. Dr. Arden recommends simple techniques, such as deep breathing exercises, which can be easily incorporated into daily routines. STARTTS offers workshops on mindfulness that help refugees integrate these practices into their healing journey.
- Nutrition for Mental Health
Our diet significantly influences how we feel. A balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats supports both brain health and emotional stability. Dr. Arden highlights nutrition as a critical element of mental wellbeing—an accessible yet powerful step towards better physical and mental health.
- Seeking Support When Needed
While self-care practices are essential, they do not replace professional help when it’s required. Access to trained professionals who understand the impact of trauma on mental health can be life-changing. STARTTS provides trauma-informed services to support individuals from refugee backgrounds, helping them build resilience. If you or someone you know could benefit from professional mental health support, consider making a referral to STARTTS’ programs.
- Lifelong Learning and Growth
Engaging in new activities, acquiring new skills, or simply pursuing personal growth reinforces a sense of purpose. Dr. Arden suggests that learning and exploration promote positive perspectives, particularly for refugees adapting to new cultures and environments. STARTTS offers workshops and programs that encourage both personal and professional development.
Taking Action for Mental Wellbeing As Dr. Arden’s research shows, consistent practice of these habits can make a significant difference in one’s mental health and resilience. While self-care is a personal journey, having access to resources and professional support makes the process more attainable.
If you or someone you know is struggling, don’t hesitate to make a referral. STARTTS offers a variety of trauma-informed services for people from refugee backgrounds, committed to supporting individuals on their path to recovery and resilience. To learn more, or to make a referral, visit our referrals page.