After losing both of her parents in a tragic accident in 2023, Uwase (not her real name) searched for anything that could ease her overwhelming grief. She found temporary escape in alcohol, but what began as an attempt to numb the pain gradually became a dependency. ALSO READ: The curse of grief Her journey reflects a reality many people face: while alcohol may seem to offer relief during emotional crises, experts say lasting healing comes from healthier ways of coping, including music, physical activity, meaningful relationships, hobbies, faith, and professional support. ALSO READ: The science of musical mood: How songs speak to our emotions “After losing my parents, I was overwhelmed and did not know how to deal with the pain. I remember a friend offering me a glass of wine, telling me it could help me calm down and take my mind off what I was going through. At that moment, I felt like it gave me a temporary break from the pain. But over time, what started as one glass became something I relied on whenever I felt overwhelmed,” she said. ALSO READ: Simple ways to cope with stress “Eventually, people around me realised that I was slowly developing a drinking problem. My performance at school started declining, and I became increasingly dependent on alcohol and other substances. They helped me recognise that I needed a different way of dealing with my emotions, which led me to seek healthier support and coping mechanisms.” ALSO READ: Govt taps artistes in campaign against alcohol, drug abuse Uwase’s experience reflects the challenges faced by some people who turn to substances or other harmful behaviours when dealing with grief, stress, or emotional struggles. While these choices may provide temporary relief, mental health experts emphasise the importance of healthier practices that can help people manage difficult emotions and improve their overall wellbeing. Music as a tool for emotional healing During a dialogue on the role of musicians, artists, and other stakeholders in the creative industry in the ongoing campaign against alcohol and drug abuse, the Minister of Health, Dr Sabin Nsanzimana, said music can play a powerful role in influencing emotions and providing comfort during difficult moments. ALSO READ: Over 130 companies closed as crackdown on illicit alcohol widens He said music is increasingly being recognised as a tool that can support emotional wellbeing, including helping people calm down during stressful situations. “We use music when treating people with mental health challenges. We play music to help people calm down. Music heals. When I am stressed, listening to music can feel therapeutic. Music helps me boost my mood, and it helps me personally,” he said. Research has also linked music to emotional regulation, showing that music-based interventions can help reduce stress and promote relaxation. Studies have found that music can influence brain systems involved in pleasure, memory, and emotional responses, helping explain why many people turn to music during moments of sadness, stress, or emotional difficulty. Beyond listening to music, creative expression through activities such as singing, writing, dancing, or making art can also provide an outlet for emotions and help people process experiences they may find difficult to express. Sports build discipline while improving mental wellbeing Nsanzimana also highlighted physical activity as another important way to support emotional wellbeing, encouraging artists and the wider public to embrace lifestyles that benefit both physical and mental health. He said sports go beyond keeping the body active, explaining that they help people build discipline, confidence, and meaningful relationships. “I wish all children could participate in sports because there is evidence that children who play sports are more likely to grow up successful. Sports teach discipline. They are very important,” he said. The minister added that activities that bring people together can also help individuals cope with stress and emotional challenges by creating a sense of belonging and support. Research has consistently linked regular physical activity with improved mood and reduced stress. Exercise can stimulate the release of brain chemicals associated with positive emotions, while group activities such as sports create opportunities for teamwork and social interaction, helping people feel supported and less isolated. Finding comfort through faith, hobbies, and nature Jane Abatoni Gatete, the Executive Secretary of ARCT-Ruhuka, an association of trauma counsellors, said people experiencing emotional struggles often search for ways to manage difficult feelings, but some turn to unhealthy coping mechanisms because they provide quick relief. She encouraged people to explore healthier activities that bring comfort, happiness, and emotional balance, including attending social gatherings, going to church, cooking, spending time outdoors, and engaging in hobbies they enjoy. Abatoni explained that engaging in activities people enjoy can help redirect their minds away from distressing thoughts, create positive experiences, and restore emotional balance. “Such activities give people an opportunity to express themselves, connect with others, and experience moments of joy, which can gradually improve their mood and help them cope with emotional challenges,” she said. For people who value faith, she said, attending church and engaging in spiritual practices can provide comfort, hope, and a supportive community during difficult periods. She added that spending time outdoors can also provide a mental break from daily pressures, allowing people to relax, reflect, and reconnect with themselves. Why social connections matter in emotional recovery Abatoni said social interaction remains one of the most important ways people can improve their emotional wellbeing because it creates opportunities to connect, share experiences, and express emotions. She explained that when people spend time with others, they develop a sense of belonging and reduce feelings of isolation, which are often experienced during periods of emotional distress. “You can go to an event without knowing anyone there and immediately make a new friend. You talk about what you are seeing, and it can lift your mood from low to high,” she said. According to Abatoni, conversations with trusted people can also help individuals process their emotions by creating a space where they feel heard and supported. “When you socialise, especially with people you like, you tend to talk about different things, and sometimes you end up speaking about your emotions. That can be a great way to cope with or overcome negative moods,” she added. She explained that emotions can also be influenced by the people around us, meaning that spending time with positive people can help improve a person's own emotional state. “Moods are largely contagious. When the people around you are happy, they can help lift your mood instantly. You end up absorbing what the people around you are carrying,” she said. Seeking support beyond self-coping While activities such as music, sports, hobbies, and socialising can help improve mood, Abatoni said people experiencing more serious emotional challenges should also consider seeking professional support. Counselling can help individuals understand their emotions, process difficult experiences, and develop healthier coping strategies, she explained. For Uwase, recovery came from recognising that alcohol could provide only temporary relief, while true healing required support, connection, and healthier ways of dealing with pain. Her experience reinforces a broader message from health practitioners and members of the creative industry: when people face emotional struggles, healthier ways to cope exist – from music and physical activity to meaningful relationships, faith, hobbies, and professional support.
