Leave A COMMENT after reading and remember to share.
HOME REMEDIES FOR MANAGING STRESS AND ANXIETY
Stress is something that almost everybody knows, has experienced or is experiencing in his/her life. It’s a feeling of pressure as a result of too much to do and too little time to do it and the brain releasing the stress hormone Cortisol. Sometimes a person gets confused and loses direction when stressed. Cortisol affects many tissues and organs in the body and when too much of it is released, it may present as fatigue, headaches, increased blood pressure, irritability and so on.
It is vital to note that stress is unavoidable but manageable.
It may be caused by events that are positive for instance overjoy when having a new job, marriage, gifts, new house, new baby etc and may equally be as a result of negative events, such as job loss, divorce or death of your beloved family member or friends. This may lead to what is known as Anxiety. Anxiety is that feeling that accompanies stress and typically brings about thinking of something that may happen in the future. For instance when someone loses his wife and is thinking of how the rest of his life without her would be. This sort of thinking may sometimes motivate you or help you respond to danger but it may also become a problem especially when it became frequent and interferes with your daily activities, making it hard to concentrate and move forward.
Tips to manage and control stress and anxiety
To help control stress and anxiety, experiment with these self-help strategies:
Try to have a daily Plan. This will help you to organize your daily tasks and have concentration on each task mindful of sequence and timing.
Relaxation. This will help you refresh and lower your blood pressure.
Try to create time for enough sleep. This will promote your mental health and improve your memory and thinking faculty.
Be active in conversation with your trusted friends. This will relieve you from stress and may also improve the ability to provide solutions to your problem.
Stay physically active. Exercise keeps your body healthy and helps burn off excess energy that stress can produce. Aim for at least 30 minutes of daily exercise.
Eat healthy food.
Avoid drugs, Alcohol and smoking.
Try to be positive and control your emotions
Try setting realistic goals. This would keep you so busy and improve your concentration and prevent disappointments which affect our mental health.
Finally: If things are getting out of hand, please contact your healthcare provider or a mental health professional nearest to you for proper support as these tips are just home remedies. Call us on +234 814 831 8965 or send us an Email at: info@copeandlive.foundation
EXPOSURE THERAPY - USES, METHODS & EFFECTIVE APPROACH
Exposure therapy is a widely used and evidence-based psychological treatment designed to help individuals confront and overcome their fears and anxieties. It involves gradually exposing individuals to feared situations, objects, or thoughts in a controlled environment. Over time, the repeated exposure helps reduce the emotional response to these triggers, allowing individuals to regain control over their lives. This form of therapy is highly effective, especially for anxiety-related disorders.
TYPES OF DISORDERS TREATED WITH EXPOSURE THERAPY
SOCIAL ANXIETY DISORDER (SAD)
Individuals with SAD experience intense fear of being judged, humiliated, or embarrassed in social situations. Exposure therapy helps them gradually face feared social interactions, such as public speaking or attending gatherings, to reduce the anxiety associated with these situations.
SPECIFIC PHOBIAS
These involve extreme fear of specific objects or situations, such as flying, heights, animals, or closed spaces. Exposure therapy systematically confronts the feared stimulus to decrease the phobic response over time.
OBSESSIVE-COMPULSIVE DISORDER (OCD)
People with OCD suffer from distressing thoughts (obsessions) and feel compelled to perform certain actions (compulsions) to neutralise their anxiety. Exposure and Response Prevention (ERP), a type of exposure therapy, helps patients face their obsessive thoughts without resorting to compulsive behaviours.
POST-TRAUMATIC STRESS DISORDER (PTSD)
PTSD is a condition where individuals experience intense fear, flashbacks, and anxiety after a traumatic event. Through exposure therapy, patients can confront traumatic memories and triggers in a safe setting, allowing them to process and manage their responses.
GENERALISED ANXIETY DISORDER (GAD)
GAD is characterised by excessive, uncontrollable worry about various aspects of life. Exposure therapy helps individuals confront their anxieties by facing situations or thoughts they typically avoid, reducing the intensity of their worry over time.
PANIC DISORDER
Those with panic disorder experience sudden, overwhelming episodes of fear and physical symptoms (e.g., heart palpitations). Exposure therapy helps patients gradually confront the situations or bodily sensations that trigger panic attacks, helping reduce the frequency and severity of attacks.
ADVANTAGES OF EXPOSURE THERAPY
REDUCED AVOIDANCE BEHAVIOUR
Individuals with anxiety disorders often avoid situations or objects that trigger fear, which only strengthens their anxiety over time. Exposure therapy breaks this cycle by encouraging individuals to face their fears head-on, reducing avoidance behaviours.
DESENSITIZATION TO FEAR
By repeatedly confronting feared situations, exposure therapy helps individuals become desensitised. Over time, situations that once caused intense anxiety become more manageable, as the emotional response diminishes.
IMPROVED CONFIDENCE AND SOCIAL FUNCTIONING
Exposure therapy boosts self-confidence as individuals realise they can handle situations that once terrified them. This improvement in self-efficacy enhances their ability to engage in social situations, improving overall functioning.
LONG-LASTING RELIEF
One of the key benefits of exposure therapy is its long-term effectiveness. Individuals learn valuable skills and coping mechanisms that continue to help them manage anxiety even after therapy ends.
DEVELOPMENT OF COPING STRATEGIES
Exposure therapy teaches individuals how to cope with anxiety-provoking situations. These coping skills can be applied in various situations, making individuals more resilient in the face of future challenges.
THINGS TO NOTE WHEN EMPLOYING EXPOSURE THERAPY
INITIAL DISCOMFORT AND DISTRESS
Confronting one's fears can be overwhelming, especially in the early stages of exposure therapy. Many individuals experience heightened anxiety and discomfort, which can make the process challenging.
RISK OF DROPOUT
Due to the intense anxiety that exposure therapy can provoke, some individuals may find the process too difficult and may drop out of treatment before they experience significant benefits.
TEMPORARY ANXIETY SPIKES
In the short term, anxiety may actually increase during exposure to feared situations. This can be discouraging for individuals who expect immediate relief and may lead to frustration or reluctance to continue.
RISK OF INEFFECTIVE EXPOSURE
If exposure therapy is not properly structured or if it is done too quickly, it can reinforce fear instead of reducing it. Gradual exposure is essential to ensure that the therapy is effective.
POTENTIAL FOR RELAPSE
Although exposure therapy offers long-term benefits, there is always the risk of relapse if individuals stop practising the techniques or face new, unanticipated stressors that reignite their anxiety.
EFFECTIVE APPROACH TO EMPLOYING EXPOSURE THERAPY
GRADUAL EXPOSURE
Exposure therapy should be conducted in a gradual manner, starting with less frightening situations and working up to more challenging exposures. This allows individuals to build confidence as they progress through each step of the hierarchy.
SUPPORT FROM A THERAPIST
Exposure therapy is most effective when guided by a trained therapist. A therapist can provide emotional support, monitor progress, and ensure that the exposure process is tailored to the individual's needs, preventing them from becoming overwhelmed.
COMBINATION WITH COGNITIVE-BEHAVIOURAL THERAPY (CBT)
Exposure therapy is often combined with Cognitive Behavioural Therapy (CBT) to enhance its effectiveness. CBT helps individuals identify and challenge negative thought patterns that contribute to their anxiety, making the exposure process more successful.
PRACTISING RELAXATION TECHNIQUES
Teaching relaxation techniques such as deep breathing and mindfulness can help individuals manage anxiety during exposures. These tools allow them to stay calm while facing feared situations, reducing the likelihood of overwhelming distress.
CONTINUED PRACTICE AFTER THERAPY
For lasting results, individuals should continue applying the skills learned during exposure therapy in their daily lives. Regularly confronting anxiety-inducing situations helps maintain progress and prevents relapse.
PERSONALISED TREATMENT PLANS
Exposure therapy should be tailored to each individual's specific fears and anxiety triggers. Personalising the treatment ensures that the therapy is relevant and maximises its effectiveness for each person.
CONCLUSION
Exposure therapy is a powerful and transformative treatment for anxiety disorders. While it presents challenges, such as initial discomfort and the risk of temporary anxiety increases, the long-term advantages—reduced avoidance, desensitisation to fear, improved social functioning, and lasting relief—far outweigh the drawbacks. With the right support, structure, and gradual approach, exposure therapy offers individuals a way to confront their deepest fears, reclaim control over their lives, and thrive in once anxiety-provoking situations.
-Editorial Team
DISPLACED PERSONS, MENTAL HEALTH ISSUES, THE CONSEQUENCES TO THE PERSON AND TO THE LARGER SOCIETY
Displaced persons are people who have been forced to leave their homes especially because of war or a natural disaster such as earth quakes, flood etc. while the definition of mental health according to the world health organisation means a “State of well- being in which the individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community.
Millions of people have been forcefully displaced from their homes in the past decade. The number who seek refuge within their own country as internally displaced person (IDPs) is significantly higher than those who cross the borders as refugees or asylum seekers.
According to the United Nations Refugee Agency (UNHCR, 2021). There are approximately 824 million forcibly displaced people worldwide of which 55 million are IDP’s with 48 million resulting from conflict and violence and 7million from disasters. (Internal Displacement Monitoring Center (IDMC) 2020).
In Nigeria, a decade of conflict and crisis caused by Boko Haram and other terrorist groups have affected millions of people and over 2million remain displaced. (International Organisation for Migration (IOM) 2022). The majority of IDP’s settled in self –settled location (Non Government Authorized Sites) and with their host communities. The ever-increasing volume of forcibly displaced persons has stranded humanitarian agencies and host countries, particularly in the realm of health services. As media attention only turns to the latest breaking emergency, little attention is paid to the longer – term mental health and psychological sickness plaguing persons who resettle as refugees.
Approximately 33% of displaced persons will pass through high rates of:
Post traumatic stress disorder (PTSD).
Anxiety
Depression
POST TRAUMATIC STRESS DISORDER (PTSD):
According to the American Psychiatric Association (APA), PTSD is defined as a psychiatric disorder in which clients / patients have experienced or witnessed a significant traumatic event. It entails having persistent, recurrent flashbacks of a witnessed trauma. Some stateless persons may have experienced events either in their countries of origin, in their journey to a place as a potential refugee and in settling in a new location.
However, it is important to remember that stress related to a refugee’s current situation can be just as difficult to deal with as those that lead to the flight in the first place. Fazel et al (2005) estimated that of displaced persons resettled in the western countries, about 10% met Post traumatic stress diagnostic criteria for PTSD.
FEATURES OF PTSD INCLUDE:
Re-experiencing of aspects of stressful event:
Which is also called (intrusion) and includes flashbacks, recurrent nightmares and intrusion images or other sensory impression from the event.
Avoidance of reminders:
This involves difficulty in recalling stressful events at will, avoidance of reminders of the event, a feeling of detachment and inability to feel emotion (Numbing).
Hyper arousal:
This involves persistent anxiety, irritability, insomnia and poor concentration. PTSD could bring about maladaptive coping responses among affected stateless persons as persistent aggressive behaviour, excessive use of alcohol or drugs and deliberate self harm and suicide.
ANXIETY DISORDER:
This is another mental health challenge that displaced persons encounter which simply mean the presence of fear or apprehension that is out of proportion to the context of the life situation. Anxiety has long been recognised as a prominent symptom which occurs among displaced persons. Issues of displacement can vary from low to moderate levels of anxiety to more severe mental disorders.
Symptoms of includes:
Fearful Anticipation
Palpitation
Frequent or loose motions.
Poor concentration
Irritability
Insomnia
Headache
Night terror
Menstrual discomfort
Failure of erection etc.
DEPRESSION:
Depression refers to either a symptom or a syndrome. As a symptom, it is being sad down in the dumps, listless, joyless, blue.
As a syndrome, it means a particular constellation of symptoms, with the symptoms of depression usually, but not always, being present and prominent. Although at some point, stateless persons have symptoms of depression, only few people have the syndrome and when they do, it is most often called MAJOR DEPRESSION. Most displaced persons with depression show a reduction in symptoms overtime, mainly if there are less resettlement stressors.
CHARACTERISTICS OF MAJOR DEPRESSION:
Depressed mood most of the day, nearly every day, (feels sad) or empty. Note: in children and adolescents can be irritable mood.
Markedly diminished interest or pleasure in all, or all most all activities of most the day.
Significantly weight loss.
Insomnia or hypersomnia nearly every day.
Psychomotor retardation nearly everyday.
Fatigue or loss of energy nearly day.
Recurrent thoughts of death and recurrent suicidal ideation.
CONSEQUENCES TO BOTH THE PERSON AND THE SOCIETY AT LARGE
Unaddressed mental problems among stateless persons can have negative influence such as:
Substance abuse.
Sexual violence by the people who engage in warfare activities as well as those in authority in charge of the camps.
Frequent deprivation of adequate food, shelter and health services.
In PTSD, there will be changes in the person’s brain and pre-existing vulnerability and neurotoxicity as origin of brain volume reduction.
Rapid spread of disease and infection.
TO THE LARGER SOCIETY:
In places where accessibility of resources are scarce, it may result to social tension.
Over exploitation may also decrease food security.
High rate of drug abuse among affected ones can lead to mental and behavioural disorders.
Increase in morbidity and mortality rate.
RECOMMENDATIONS:
Timely access to psychological / mental health care should be given. These include:
Psychotherapy.
Counseling.
Relaxation therapy.
Behavioural and cognitive therapy.
In severe cases, admission into a psychiatric hospital for expert management.
#treasureyourmentalhealth
COUNSELLING MODALITIES /SUPPORT FOR VICTIMS OF BORNO FLOOD DISASTER
A global foundation on mental health awareness, education and advocacy known as Cope and Live Mental Health Awareness Foundation has intensified its free counselling modalities and support for some identified victims of the recent flood disaster in Maiduguri, Borno State. This was disclosed on 13/9/2024 during a virtual engagement of stakeholders by the Executive Director, Reverend Chukwudiebube Nwachukwu which was coordinated by the foundation’s Resource Centre Enugu concerning its notable activities in the country and as part of efforts towards ensuring proper management of mental health challenges and rendering of psycho-sociological support to individuals.
According to the Reverend Nwachukwu, the foundation through its team in Maiduguri, Borno State are currently conducting free visitations, counselling and support in some identified locations like Mai Musari Primary school, Tashar Bama Maiduguri for people affected by the recent flood disasters in Maiduguri to help stabilise their emotions and improve their mental health. He used the occasion to thank the Borno State team of Cope and Live Mental Health Awareness Foundation with the focal persons and volunteers for taking up the responsibilities and urged them not to relent as such is part of the community service and impact activities of cope the foundation aimed at improving mental health stability for holistic wellness. He urged all and sundry including well meaning individuals, corporate bodies, Religious bodies and others to keep offering their supportive hands and charity to these individuals who are already displaced in their own country.
He further revealed in another development that the foundation through her multi sports activities framework has commenced Kicks4children (K4C) aimed at exposing children and young persons to life changing experiences as well improving their positive coping skills and resilience aimed at achieving crucial outcomes in learning, health,s upport and protection. This is what we are bringing to the table of sports and athletes development in partnership with Rangers International Football Club Foundation, CapioNg and AstricNg. The Chairman of the Rangers international football club and Lead Consultant of Cope and Live Mental Health Awareness Foundation, Coach Ebere Amaraizu a certified NiS coach and an Olympic Sports administrator and manager is already on the implementation.
Suicide Prevention
It’s Suicide Prevention Awareness Month!
Programs should focus business models on improving family dynamics and children’s well-being, recognizing that children and adolescents are also vulnerable to suicidal thoughts, depression, and mental health disorders. School-based initiatives must be prioritized to include young people in suicide prevention and mental health education. By uniting in these efforts, stakeholders can create a robust framework for suicide prevention. Collaboration with organizations like the Cope and Live Mental Health Awareness Foundation can amplify these initiatives, fostering a collective commitment to saving lives and promoting mental health resilience.
ADVOCACY FOR INVESTMENT IN MENTAL HEALTH
Ahead of the marking of 2024 world suicide prevention day on 10th September, 2024, Cope and Live Mental Health Awareness Foundation has advocated for more investment in mental health with the intentional institutionalisation of counselling units and departments in communities, organisations, schools and every where human beings are in order to assist individuals to become mentally aware, overcome mental health challenges, manage the triggers of negative emotions and depression in order to avoid suicidal thoughts.
The advocacy was made known by the Executive Director Cope and Live Mental Health Awareness Foundation Reverend Chukwudiebube Nwachukwu while addressing a cross section of stakeholders marking the end of the one-month FREE Counselling programmes for both pregnant persons, widows, widowers, elderly persons, physically challenged and visually impaired persons at the Cope and Live Mental Health Awareness Foundation resource centre independence layout Enugu on 5/9/2024 in partnership with Rangers Intl football club foundation, CAPIONG and ASTRICNG.
Earlier in his address which was anchored on the theme of 2024 world suicide prevention day "Changing the narrative in suicide”, Reverend Chukwudiebube who is a life coach and counsellor on bereavement, negative emotions and emotional intelligence maintained that mental health issues need to be prioritised and we all need to encourage investment in this sector by individuals, corporate bodies, schools, government and non governmental organisations amongst others as this will help people know the relevance and importance of counselling and help curb mental health issues and situations that motivate negative pathways and suicide in our society. He equally pointed out that report and analyses on causes of suicide reveals that it is usually occasioned by prolonged depression that is not properly handled. Other causes could be rejection, relationship failures, prolonged sickness, death of loved one, business failures, impunity and lack of social justice leading to frustration, hopelessness and so on. He also added that living above one’s means can give suicidal thoughts when the source of finances fails.
Moving forward, he insisted that changing the narrative on suicide will mean doing things to encourage self awareness on mental health to help people understand that emotions can bring about mood swings as well as helping people learn how to manage them effectively. We need all organisations to prioritise and invest heavily in mental health and have counselling units with certified counsellors who will closely monitor individuals’ behaviours and offer the necessary counselling and therapy if needed. He further added that changing the narratives will mean people accepting the realities on ground and embracing hopefulness with the understanding that life is for the living and that when one door closes, another will open. People should be encouraged to embrace positive coping mechanisms, nurture positive constructive relations, reduce social media influences as well as doing act of kindness and gratitude.
Cope and Live Mental Health Awareness Foundation is a global foundation on mental health whose major objectives amongst others are: To educate the public on the effects of negative emotions on our health while providing mental health advocacy, support using counselling, Multi sports activities and other tools as well as shaping public advocacy, awareness and policy related towards women's health and hygiene.
CRIMINALITY AND MENTAL ILLNESS
The relationship between mental illness and criminality can be identified from the perpetrators and from the nature of crimes committed. Most people involved in theft, banditry, armed robbery, drug and substance abuse and other social vices do so because of their poor mental health and resultant inability to cope with tough and difficult situations.
There is relationship between mental illness and criminality especially in the northern part of this country. This is why COPE AND LIVE mental health awareness Foundation emerged in order to offer counselling to our teeming populace so that their focus shifts from negative to positive thinking culture and maintains a positive life balance. At Cope and Live Mental Health Awareness Foundation, our services include awareness creation, guidance and counselling, resilience building and providing a positive culture by encouraging sports as a tool for building a positive friendship and peer learning.
Situational and environmental factors (economic, political, injustice and family issues) might be a cause of criminality but coping skills are the only key tools that can help victim and perpetrators bounce back to normal life.
People with mental illness are more likely to become both victims and perpetrators of crime and finally find themselves as members of one or more Organised Crime Groups (OCG’s). This might be a reason why the Nigerian Federal Government changed focus by reformation to give birth to what is now known as “Correctional Centres” instead of “Prisons.” From past experience, prisoners often graduate from minor crimes to Serious and organised ones because the root causes that drove them into crime were not addressed. Some of them might only need guidance and resilience-building to be able to cope with tough situations.
It is recommended that instead of arresting and sending persons with mental illness to prisons for punishment, resources should be mobilised to identify the root causes of their involvement and rehabilitate their faculty of thinking to be able to COPE and ADAPT.
It is important to note that crime graduates from simple to complex and has individual and societal effects. Some victims may start from drug abuse as a remedy to get relief from anxiety or depression, and finally joining other crime groups such as Kidnappers, Bandits etc all in search for either justice, equitable distribution of resources, or revenge.
Early contact with Mental Health counselling can help to bounce back to normal condition. COPE and LIVE Mental Health Awareness Foundation is the right answer.
You can log on our website: www.copeandlive.foundation for more information.
#treasureyourmentalhealth #problemsolving
Abubakar Magaji Yabo,
Northwest Director of Programs & Focal Person Sokoto State,
Cope and Live Mental Health Awareness Foundation.
Child Development and Mental Health
Child development and mental health are closely interconnected. Whether at the newborn, infant, toddler, preschool or school-age stages of child development, experiences in early childhood have been known to significantly impact a child's emotional and psychological well-being and the scars can follow them throughout their lives.
Ensuring that childcare settings at all stages are nurturing, stable, and enriched can contribute positively to a child's mental health and overall development. Here’s how:
1. Attachment, Bonding and Stable Relationships: Secure attachments with caregivers provide a foundation for emotional stability and social competence. Responsive, consistent caregiving helps children develop trust and a sense of security.
2. Social and Emotional Skills: High-quality childcare environments promote the development of social skills, such as empathy, cooperation, and effective communication. These skills are crucial for mental health and successful relationships.
3. Stress Reduction and Resilience: Stressful or unstable childcare situations can negatively impact a child’s mental health. Conversely, supportive environments help children build resilience and coping skills.
4. Cognitive Development: Early stimulation and positive interactions in childcare settings enhance cognitive development, which is linked to self-esteem and emotional well-being.
5. Parental Involvement: Collaboration between childcare providers and parents can reinforce consistent care and support, benefiting the child’s mental health.
6. Screen Time and Physical Activity: Less screen time and more physical activity and play is important for mental health and overall development.
BENEFITS OF ENSURING BENEFICIAL CHILDCARE
Quality childcare is crucial for a child's emotional, social, and cognitive development. Positive early experiences in childcare can foster secure attachments, build social skills, and enhance self-regulation. Conversely, poor-quality care or stressful environments can contribute to emotional and behavioural issues. It ensures:
Stable Relationships: Consistent and caring relationships with caregivers help children feel secure and supported.
Early Learning Opportunities: Activities that promote language, problem-solving, and social skills support cognitive and emotional development.
Stress Reduction: Environments that minimise stress and provide emotional support contribute to better mental health outcomes.
Child development has a significant impact on mental health, both for children and caregivers. For children, high-quality childcare can enhance cognitive and social development, reduce stress, and improve overall well-being. On the other hand, inadequate or stressful childcare environments can lead to developmental delays, behavioural issues, and mental health challenges.
For caregivers, managing childcare responsibilities while dealing with personal and professional stress can affect their mental health. Poor mental health in caregivers can, in turn, impact the quality of care they provide, creating a cycle of stress and negative outcomes for both parties.
MANAGING YOUR MENTAL HEALTH AS A CAREGIVER
Coping with child development can be challenging, but here are some tips to help:
Create a routine: Establish a daily schedule for childcare, work, and personal activities to maintain balance.
Seek support: Build a network of family, friends, and fellow parents for emotional support and help when needed.
Prioritise self-care: Make time for activities that nourish your mind, body, and spirit, like exercise, hobbies, or meditation.
Stay organised: Use tools like calendars, to-do lists, or apps to manage childcare tasks, appointments, and developmental milestones.
Foster a positive environment: Encourage learning, exploration, and play to support healthy development.
Stay informed: Read books, articles, or online resources to stay updated on childcare and development best practices.
Take breaks: Allow yourself time to rest and recharge to avoid burnout.
Celebrate milestones: Acknowledge and celebrate your child's achievements and progress.
Seek professional help: Consult paediatricians, therapists, or counsellors if you need guidance or support.
Be patient and flexible: Embrace the challenges and joys of childcare and development, and adapt to changing circumstances.
Remember, every child is unique, and what works for one may not work for another. Trust your instincts, and don't hesitate to ask for help when needed.
OUR RECOMMENDATIONS
Improve Quality of Childcare: Ensuring access to high-quality, affordable childcare with trained professionals can support children's development and reduce stress for families.
Support Families: The home is the immediate environment of every child. Parents are the foremost caregivers and should be supported by programs that make their lives easier so they can focus more on their childrens’ development instead of being absent because they are chasing money. Free Nursery, Primary and Secondary education, Free healthcare for all school children, Free transportation of school children on public transportation systems like trains and buses, free balanced feeding for all school children and many more government programs will lessen the financial burden on parents and give them more resources and time to ensure the holistic wellbeing of their children. Such programs also prevent depression which can lead to suicide because they remove anxiety from parents
Support for Caregivers: Providing resources such as counselling, stress management programs, and financial assistance can help caregivers manage their mental health and caregiving responsibilities.
Workplace Flexibility: Employers can offer flexible work schedules and parental leave to support a better work-life balance, reducing stress for working parents.
Early Intervention: Implementing programs that identify and address developmental or mental health issues early can prevent more severe problems later on.
Community Support: Building strong community networks and support systems can offer practical help and emotional support to both children and their caregivers.
Addressing these aspects can help create a more supportive environment for both children and those who care for them, promoting better mental health and developmental outcomes.
#TREASURE YOUR MENTAL HEALTH #
Habiba Bello Maishanu,
Focal Person Zamfara State,
Cope and Live Mental Health Awareness Foundation.
Understanding the impact of Memories on our Mental Health
Memories act as a personal storage facility, capturing both joyful and terrible events throughout our life. These memories build our emotional landscape, determining how we feel and react to particular events. By focusing on pleasant memories, we can significantly enhance our mental health and control the consequences of mental health issues like despair and anxiety.
EMBRACING POSITIVE MEMORIES:
Positive memories, such as happy experiences with loved ones, joyous events, or relaxing vacations, are essential for fostering mental health. They provide comfort and a feeling of continuity, encouraging optimism and resilience. Here are some strategies to cultivate and profit from these positive memories:
● REFLECT ON JOYFUL MOMENTS :
Browse through photographs that capture happy times spent with family, friends, and cherished events. Revisiting these images can evoke positive emotions and reinforce a sense of well-being.
● FOCUS ON THE GOOD:
When thinking about people, choose to remember their positive traits and the pleasant experiences you shared. This shift in focus can improve your overall outlook and reduce feelings of negativity.
● USE MUSIC AS A TOOL:
Listen to songs that remind you of happy times. Music has the power to evoke strong emotional responses and reinforce positive memories.
● EXPRESS GRATITUDE:
Reach out to individuals who have positively impacted your life through an email or message. Expressing gratitude can strengthen your connections and enhance your emotional health.
● JOURNAL YOUR JOYS:
Keep a journal or digital record of moments that bring you happiness. Regularly documenting these experiences can help maintain a positive perspective.
ADDRESSING THE EFFECTS OF NEGATIVE MEMORIES:
Conversely, negative or traumatic memories can have a severe impact on mental health, potentially leading to disorders such as PTSD, sadness, and anxiety. Persistent attention to these upsetting memories might aggravate symptoms and impede recovery. It's important to recognise and manage these effects:
● SEEK PROFESSIONAL HELP:
Engaging with a mental health professional can provide strategies for managing and processing traumatic memories. Therapeutic approaches, such as cognitive-behavioural therapy, can help reframe negative thoughts and reduce their impact.
● PRACTICE MINDFULNESS AND RELAXATION:
Techniques such as mindfulness meditation can help manage intrusive thoughts and reduce the emotional intensity of negative memories.
THE INTERPLAY BETWEEN MENTAL ILLNESS AND MEMORY:
It's important to recognise that mental illness can also affect our memory. For instance, depression often leads to difficulties with concentration and memory recall, while anxiety and stress can impair cognitive function. Understanding this interplay can aid in developing comprehensive strategies for improving both mental health and memory.
CONCLUSION:
Recollections have a significant impact on our mental well-being by providing both chances for improvement and obstacles to overcome. We can promote emotional resilience and well-being by emphasising happy memories and getting help for painful ones. It is equally important to address how mental illness affects memory because doing so contributes to the development of a comprehensive strategy for mental health and recovery.
WHAT IS STRESS?
Stress is a common and normal physical response to challenging or new situations and can look and feel different for different people. It has both psychological and physical aspects and can be triggered by different life experiences depending on the situation at hand, it can also be external (from environment, psychological or social situations) or internal for example, serious illness.
Stress can lead to physical symptoms such as headaches, loss of appetite, increased blood pressure, chest pain, sexual dysfunction, and problems of sleeping. It can also cause or influence a broad range of physical health conditions such as heart disease, irritable bowel syndrome and mental health conditions such as depression or anxiety.
STRESS AND TRAUMA
Trauma is any event that involves exposure to actual or threatened death, serious injury, or sexual violence has the potential to be traumatic. The trauma experienced can be of a physical and/or mental nature and not everyone will respond in the same way.
The most commonly known trauma-related mental illness is Post-Traumatic Stress Disorder (PTSD). It is a condition that can be diagnosed when fear, anxiety and memories of a traumatic event persist. Sometimes, the feelings may last for a long time and interfere with how they COPE with everyday life, and sometimes also it may have some of the symptoms of PTSD in the first few days after the event. Most will recover by themselves or with the support of family and friends, while others may need professional help because it may lead to traumatic injury and the survivors often suffer from physical, emotional, cognitive, and financial consequences that can affect their lives, their families, and society.
Trauma and mental illness
Experience of trauma can contribute to the development of many different forms of mental illness such as depressive and anxiety disorders, alcohol and substance use disorders, and self-harm and suicide-related behaviours.
HOW TO COPE WITH ANXIETY AND STRESS
If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause. It is said that problem well known is half way solved.
Most of victims feel like adopting some unhealthy habits like alcohol and smoking can help them cope, but such acts may add salt to injury also it may provide a short term relieve but at the end, its effects on health would be very worse.
RECOMMENDATIONS:
At COPE&LIVE Mental Health Awareness Foundation, we provide free services to help you manage your situation. We will still provide some of the keys to good stress management like; building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook. These may include the following:
1. Exercises
Exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.
2. Get control of yourself
If you think you cannot do anything about your problem, your stress can get worse.
That feeling of loss of control is one of the main causes of stress and lack of wellbeing. The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.
3. Try to connect with people
A good support network of colleagues, friends and family can ease your troubles and help you see things in a different way. The activities we do with positive friends can help us relax and relieve stress and may also help you find solutions to your problems.
4. Self-care is very important
Try to create time for yourself for you to refresh and spend enough time to do things we really enjoy and exchange courtesy with friends and relatives. It's important to take some time for socialising, relaxation or exercise.
5. Developing critical thinking.
Set goals that can accelerate your talent such as learning a new language or a new sport. This can help build confidence and deal with stress.
6. Avoid unhealthy habits
Try to avoid all unhealthy habits such as use of drugs, alcohol, smoking and caffeine as your ways of coping.
7. Try to be positive
Look for the positives in life, and things for which you're grateful. Try to be content with what you have and be grateful for being alive while other people you know were in the graves.
#treasureyourmentalhealth #problemsolving
Abubakar Magaji Yabo,
Northwest Director of Programs & Focal Person Sokoto State,
Cope and Live Mental Health Awareness Foundation.
RANGERS INTL FC FOUNDATION SET TO DEEPEN ITS EDUCATION INITIATIVE FOR A GREATER COMMUNITY
Rangers international football Club Foundation (RIFC) has moved to deepen its education initiative under the foundation’s community program/charity activities. This was disclosed on 27/8/2024 by the chairman of the foundation, Coach Ebere Amaraizu. According to him, the education initiative is ongoing but on mental health and wellness in partnership with Cope and Live Mental Health Awareness Foundation. ‘’In this latest phase of our education initiative, we shall be educating children and young persons on Value Re-orientation, morals and ethical conduct for moral and ethical rebirth as well as on self discovery programmes that will make them self reliant and meaningful citizens’’ he said. We shall be educating on the need to shun pathways to negative pathways to societal misconduct such as cybercrime, internet fraud, screen addiction, negative digital footprints, substance, drug and alcohol abuse amongst others. Our education initiative is centred around awareness creation and sensitisation including advocacy targeted towards our children and young persons and to disrupt the process that will make them vulnerable. We shall also be educating young minds on climate actions (SDG) 3 Good Health and Well-Being as well as Climate Action (SDG 13).
We have been working in partnership with Cope and Live Mental Health Awareness Foundation, CAPIONG, ASTRIC Ng amongst others to educate the populace on mental health awareness ,negative emotions and their management in view of their negative consequences. We are having the support of our General Manager Rangers international Football Club Enugu, Barrister Amobi Ezeaku on the full scale implementation and execution of the education initiative cutting across exposure to some skills which will also serve as alternative positive pathways and FREE Distributions of Moral Guide Book for children and young persons.
CHILD DEVELOPMENT REQUIRES A LOT
A Child Psychologist and a life Coach on bereavement, Mental health and Negative Emotions, Mrs Uzoamaka Nwachukwu has stated that Child Development is never an easy task and it places a huge responsibility on parents, teachers and guardians who are the gatekeepers. She made this known on 27/8/2024 during a virtual seminar on mental health and negative emotions organised by Cope and Live Mental Health Awareness Foundation Resource Centre Enugu to deepen the education and awareness responsibilities of the foundation on mental health and negative emotions. According to Mrs Uzoamaka Nwachukwu, ‘’we need to pay adequate attention to child development both at schools and at home’’. We need to constantly observe the emotions of these children with a view to finding out what they are facing or passing through daily, with a view to providing relevant assistance to save them from navigating into negative pathways. She continued, “Their feelings and emotions matter hence the need for the establishment of counselling units in all schools to be manned by certified mental health experts/counsellors who will professionally identify the various feelings of any school child and provide the necessary assistance which will aid in child development”. She lamented the prevailing environment whereby adequate attention is not being paid to children’s emotions such as when they feel sleepy, angry, bored, furious, happy, sad, angry and so on. She also advocated for constant engagement with teachers and parents on mental health, negative emotions and management.
Cope and Live Mental Health Awareness Foundation is a global foundation on Mental Health Awareness and Education, Women's Health and Hygiene advocacy, Multi-Sports activities and Counselling all for a greater society.
MANAGING EMOTIONS IS KEY TO GOOD MENTAL HEALTH
An Emotion is a natural and instinctive state of mind that arises from our interpretation of circumstances, our resulting thoughts, and relationships with others. It is how we react internally to the world around us, whether it’s the joy we feel when we achieve something meaningful, the fear that grips us in the face of danger, or the sadness that follows a loss. Emotions are the colours that paint our daily experiences, influencing our actions, decisions, and overall well-being.
There are numerous emotions, but they can generally be categorised into a few primary types:
HAPPINESS: A feeling of joy, contentment, or satisfaction that uplifts our spirits.
SADNESS: The emotion experienced during moments of loss, disappointment, or grief, often leading to a sense of heaviness.
ANGER: An intense feeling of displeasure or frustration, typically in response to perceived wrongs or injustices.
FEAR: A reaction to perceived threats or danger, often accompanied by anxiety or worry.
DISGUST: A feeling of aversion or repulsion towards something unpleasant or offensive.
SURPRISE: An emotional response to something unexpected, which can be either positive or negative.
LOVE: A deep affection and care for someone or something, characterised by warmth and attachment.
GUILT: The emotion that arises when we believe we have done something wrong or harmful, leading to feelings of remorse.
SHAME: A painful emotion caused by a sense of humiliation or distress over perceived flaws or failures.
PRIDE: is an emotion characterized by an inflated sense of self-importance, superiority, and ego.
THE IMPACT OF EMOTIONS ON MENTAL HEALTH:
Emotions are not just fleeting feelings; they have a profound and lasting impact on our mental health. When we experience positive emotions, such as happiness and love, our brains release chemicals like dopamine and serotonin which enhance our mood, boost our energy levels, and promote a sense of well-being. These positive emotions help build resilience, allowing us to cope better with stress and adversity. They also strengthen our relationships, improve social interactions, and foster a sense of community and belonging. Over time, experiencing positive emotions regularly can lead to increased life satisfaction and a lower risk of mental health disorders.
On the other hand, negative emotions like sadness, anger, fear, and guilt can have detrimental effects on mental health if they become overwhelming or persistent. For example:
Prolonged sadness can drain our energy and motivation, leading to feelings of hopelessness and, in severe cases, clinical depression. It can make it difficult to engage in daily activities, maintain relationships, and find joy in life.
Uncontrolled anger can result in impulsive actions, damaged relationships, and physical health problems such as high blood pressure. It can also increase the risk of aggressive behaviour and contribute to a cycle of frustration and conflict, both within oneself and with others.
When fear becomes overwhelming, it can manifest as chronic anxiety, phobias, or panic disorders. These conditions can significantly impair a person’s ability to function in everyday life, leading to avoidance behaviours and isolation.
Excessive guilt and shame can lead to feelings of worthlessness and self-blame, contributing to anxiety, depression, and even self-harm. These emotions can prevent individuals from seeking help, as they may feel undeserving of support or too ashamed to admit their struggles.
The impact of these emotions on mental health is not limited to the individual; it extends to society as a whole. Unmanaged negative emotions can contribute to social problems such as increased crime rates, domestic violence, and workplace conflicts. Communities with high levels of unmanaged negative emotions may experience higher levels of stress, reduced productivity, and strained social relationships.
STEPS FOR MANAGING EMOTIONS:
Effectively managing emotions is key to maintaining mental health and fostering positive relationships. Here are some practical steps to help manage emotions:
● Recognise your emotions.
● Practice mindfulness.
● Express emotions healthily.
● Cognitive reframing.
● Seek support.
● Maintain a healthy lifestyle.
● Develop emotional intelligence.
● Set boundaries.
● Focus on solutions.
By adopting these strategies, individuals can navigate their emotional landscape more effectively, leading to better mental health and a more harmonious society.
WE NEED TO PRIORITISE OUR MENTAL HEALTH - OZO CHIDI IWEH
Participants at the just concluded Cope and Live Mental Health Awareness Foundation virtual community engagement conference coordinated by Cope and Live Mental Health Awareness Foundation Resource Centre Enugu in partnership with Rangers International Football Club Foundation, CAPIONG, ASTRIC and INECAS on mental health, negative emotions, addiction, triggers and their management have expressed their views and recommendations that will help deepen the awareness on mental health in Nigeria and beyond.
One of the stakeholders and participants, Ozo Chidi Iweh (Ozo Ofunwa na Achi), who spoke extensively during the occasion pointed out the importance of mental health awareness and education, emphasising that we need to prioritise our mental health because it affects the emotional, psychological and social well being of the individual. According to him, mental health awareness and education are crucial in contemporary society because it will help to reduce stigma, promote early intervention and improve well being. The awareness and education needs to be strengthened through strong coalitions and collaborative efforts from both Government and Non-governmental bodies, religious bodies, individuals, communities, institutions and others in order to help people to understand the importance of mental health and its difference from physical health.
He used the opportunity to commend the ongoing Free community impact activities on mental health support and counselling by Cope and Live Mental Health Awareness Foundation, describing it as commendable and joined in making a case for the integration of mental health education into our school curriculum other work places.
Adding his voice, the pioneer chairman of Rangers International FC Foundation, Coach Ebere Amaraizu maintained that issues around mental health affect everyone and pointed out that there is need for all to be mentally aware in order to take those necessary steps that will help to manage those triggers that oftentimes leave us with overthinking, anxiety, anger and other negative emotions. He went ahead to advocate for strong policies that will shape the establishment of counselling units in all schools, ministries, departments and agencies for Psycho-sociological support and counselling to aid mankind in existence. He revealed Rangers International FC Foundation is very much concerned about mental wellness as well as the wholistic well being of individuals and that has necessitated the partnership with Cope and Live Mental Health Awareness Foundation.
Earlier, the Executive Director Cope and Live Mental Health Awareness Foundation, Reverend Chukwudiebube Nwachukwu had welcomed all the participants who are stakeholders drawn from communities and informed them that the foundation was established to educate the public on the effects of negative emotions on our health while providing mental health advocacy and support using counselling, multi sports activities and other tools; as well as shaping public advocacy, awareness and policy related towards women's health and hygiene. He expressed happiness with the level of participation of stakeholders in the foundation’s ongoing Free Mental Health Awareness, Education, support and counselling across Ten (10) of Nigeria.
Mrs Uzoamaka Nwachukwu, a life coach, Child psychologist and Co- founder of the global foundation thanked all the participants for their time and assured them of continued regular community engagement with stakeholders in order to deepen the knowledge and consciousness on mental health throughout Nigeria and beyond.
#treasureyourmentalhealth
RETIREMENT & MENTAL HEALTH: RECOMMENDATIONS
Retirement is stepping aside from one's position or occupation after working for a stated period of time. It implies withdrawing from ones active working life.
Semi Retirement is when a person reduces their work hours or work load.
Because of its nature, Retirement usually takes place when someone has passed their prime, is elderly and incapable of doing their job due to health or other personal reasons This is also when they are eligible for pension benefits.
Some are also forced into retirement when they are no longer productive or have become an occupational hazard to the environment.
Most developed countries have working and sustainable systems to provide pension and retirement plans in old age funded by the employer or the state because retirement is considered a right of the worker.
In Nigeria, it is believed that there is little or no support system for the elderly beyond provision from their families especially in the area of healthcare. There is also low life expectancy, lack of social security, and low pension arrangements from both government, public, and private employers.
These beliefs about the neglect of the well-being of retired persons creates intense fear and, in some cases, phobia in their work life and productivity. It has also pushed a lot of workers into negative pathways as they strategise and execute settlement plans for their retirement, such as stealing of public or private funds, acquiring properties through dubious means, blackmail and a host of other self-help schemes.
Furthermore, the ever present reality of future loneliness, abandonment, hunger, deprivation and inability to feed well after decades of service have fuelled this intense emotion affects their productivity and loyalty while actively in service because they spend more time taking care of their exit plans.
Some employees who accessed some loans during their active service were not able to finish paying back the loans before retiring, and this has created worry and anxiety disorder which affects their mental health.
Some workers are faced with the constant fear of losing the accommodation provided to them by their employers upon their retirement because they have nowhere else to shelter with their spouses and other dependants apart from going back to their villages.
This results in many of them retiring as disgruntled, sad, miserable, depressed individuals, full of regrets because they retired into nothing.
This feeling of hopelessness, coupled with many other negative emotions, makes them vulnerable and a ready tool in the hands of perpetrators of crime, which also poses security threats and challenges in the society if not addressed. This has not only created suicidal thoughts for some individuals but has actually led some into committing the act.
RECOMMENDATIONS:
1. Government, public and private organisations should have and provide sustainable retirement plans for employees which will cater for their mental, physical, emotional, spiritual ie wholistic wellbeing after retirement.
2. Health care services should be provided for employees while in active service and should also continue after retirement.
3. Governments, public and private organisations should work with NGOs that advocate for and champion mental health counselling / therapy for the elderly to keep assessing their mental health.
4. Retired individuals should be encouraged to engage in multi sports activities to help build resilience and thereby enhance their health.
5. They should be consulted or included in decision-making at some level of governance or leadership because of their acquired years of experience. They can become coaches, mentors, and educators in various spheres of life. This will help to occupy their mind and give them a sense of belonging and a new lease of life.
6. Pension fees should be raised and be enough to cater for and sustain the basic needs and well-being of individuals that have retired, especially shelter, food, and health care.
CHILD EXPOSURE, NEGLECT, ABUSE AND MENTAL HEALTH
Child maltreatment is broad and it includes all types of abuse and neglect of a child under the age of 18 by a parent, caregiver or another person playing a custodial role to a child. And once their mental health is negatively affected, the effect remains with them till adulthood unless addressed.
Child Maltreatment takes many forms such as physical abuse, sexual abuse, emotional abuse and neglect, child labour, use as child soldiers, exposure to pornography, nudity and indecent materials and a host of others.
It is an ill wind that blows no body any good.
Indeed, maltreated children are most at risk of developing mental health problems due to their exposure to abuse and neglect. For instance, the use of young girls at some massage parlours for happy ending, “ushers” at certain events, services at club houses, bars and other places to be used as advertising and marketing networks, exposes them to all manners of abuse. These abuses affect their mental health as many of them are often times coerced, threatened or neglected etc.
Psychologists put it that Child Maltreatment has mental and emotional consequences on the said survivor. Children and young persons who experience abuse and neglect are more likely to develop anxiety, depression, memory issues e.t.c and are therefore at increased risk for a number of problematic developmental, health and mental health outcomes including learning problems and deficiencies.
What is required is for stakeholders to join hands with strong coalitions to raise the necessary awareness and to effect policies that will help to address issues around child maltreatment and effectively tackle the root causes and motivating factors such as child labour, house maids, hawking, child marriages and so on.
EVERYBODY NEEDS MENTAL HEALTH AWARENESS...MENTAL HEALTH THERAPIST UZOAMAKA
A child psychologist, counsellor/therapist and life coach Uzoamaka Nwachukwu of Cope and Live Mental Health Awareness Foundation has advocated the need for everyone to take responsibility by prioritising their mental health and to become self aware. She made this known on 8/8/2024 while speaking during a stakeholder virtual FREE engagement activity on mental health & wellness which was organised by Cope and Live Mental Health Awareness Foundation Resource Centre to strengthen awareness and deepen consciousness on the triggers to negative emotions, anxiety disorders and addictions as well as their negative consequences on persons and on the society.
According to Uzoamaka, who is a Certified Child Psychologist, a Certified Grief & Bereavement counsellor, a Certified Depression counsellor, a Certified Emotional Intelligence Life Coach and a Certified Mental Health & Wellness Life coach, "Everyone needs Mental Health awareness, education and interventions in order to cope and live for wholistic well-being and self actualisation because mental health state is not static but changes with events and can change many times in the day hence the need for emotional self-awareness”. She observed that people are more aware of physical health than mental health because physical health is what people can easily see whereas mental health state is unseen and revolves around mindsets and emotions but controls the physical. She used the occasion to advocate on strong policies to promote a framework for mental health awareness in order to bring the knowledge and awareness to people (self awareness).
She expressed happiness on what Cope and Live Mental Health Awareness Foundation has started doing such as the Free counselling engagement for widows, widowers, bereaved persons, elderly persons above 65 years, sports men and women, Free Antenatal and postpartum depression counselling, Free Counselling for the physically challenged and visually impaired persons amongst others in conjunction with Rangers international Foundation, CAPIONG, ASTRIC, INECAS etc.
Speaking Further, she maintained that all organisations and spheres of life ought to prioritise mental health awareness and education through the institutionalisation of counselling departments manned by certified mental health life coaches, therapists and psychologists to be able to handle such issues with their staff and other individuals so as to enhance their cognitive, emotional, intellectual and social capabilities for optimum performance, improved psychological well being and productivity.
Today in our society, people are faced with a whole lot of challenges and limitations and a large number seem to be overwhelmed hence the continued emergence and inevitability of some negative emotions, anxieties, depression and anxieties, traumas and its well being challenges like suicide and so on. Just as there are medical practitioners for our medical health challenges the existence of counselling units is equally or important because mental health is a form of health that needs urgent attention. Come and think of it, a Driver, Pilot, Doctor, Athlete, Footballer, Clergy, Nursing mother, Law enforcement agent, Child / Young person, Students, Parent, Teachers and other service providers in our society may have been overwhelmed by negative emotions and mental health challenges owing to some circumstances and factors at some point or the other. Everyone needs mental health awareness and intervention to enhance their cognitive, emotional, intellectual, spiritual and social care.
#treasureyourmentalhealth
THE IMPORTANCE OF NUTRITION ON AN INFANT’S DEVELOPMENT & MENTAL HEALTH (BREASTFEEDING)
Nutrition is the cornerstone of health, particularly for nursing mothers. Because what they eat is passed on to the baby, the food choices a nursing mother makes directly impact and influence the developmental progress of her nursing child. During the postpartum period, the nutritional demands on a mother are high, and meeting these needs is critical to both her well-being and her baby's growth.
Nutrient deficiency can impair cognitive(brain) function, affecting memory, focus and concentration. It can lead to fatigue and low energy (Weak baby).
Poor maternal nutrition can alter the composition of breast milk. Nutrients like zinc, iron, and vitamin B12 are pivotal for brain development and overall growth in infants and a deficiency in these nutrients not only affects the mother's health but also compromises the nutrient profile of her breast milk, which can hinder the baby's cognitive and physical development.
EFFECTS ON THE MOTHER'S HEALTH
Breastfeeding is an energy-intensive process, requiring additional calories and a wide range of nutrients to sustain milk production and support the mother’s health. Inadequate nutrition can lead to fatigue, decreased milk supply, and a host of other health problems, making it difficult for the mother to maintain her energy levels and continue breastfeeding. This, in turn, can disrupt the breastfeeding process, affecting the mother’s ability to provide adequate care for her child.
ESSENTIAL FOODS FOR NURSING MOTHERS
To ensure that both mother and baby are thriving, it is crucial for nursing mothers to focus on a diet that includes a variety of nutrient-dense foods. Here are some of the most important foods that can provide the needed nutrients for a baby’s development:
Leafy Greens (Spinach, Kale, Broccoli)
Leafy greens are packed with vitamins A and C, calcium, and iron. These nutrients are vital for the development of the baby’s bones and immune system, as well as for maintaining the mother’s health. They also help support milk production.
Lean Proteins (Chicken, Turkey, Eggs, Beans)
Protein is essential for repairing tissues and building muscles. Lean proteins like chicken, turkey, eggs, and beans provide the necessary amino acids needed for the baby’s growth and help maintain the mother’s muscle strength.
Fatty Fish (Salmon, Sardines, Mackerel)
Fatty fish are rich in omega-3 fatty acids, which are crucial for the baby’s brain and eye development. These healthy fats also support the mother’s cardiovascular health and reduce inflammation.
Whole Grains (Brown Rice, Oats, Quinoa)
Whole grains provide complex carbohydrates that give the mother sustained energy throughout the day. They are also a good source of fibre, which aids digestion, and B vitamins, which are important for energy production and stress management.
Dairy Products (Milk, Cheese, Yogurt)
Dairy products are excellent sources of calcium and vitamin D, which are essential for the baby’s bone and teeth development. They also help the mother replenish the calcium lost during breastfeeding, supporting her bone health.
Nuts and Seeds (Almonds, Walnuts, Chia Seeds)
Nuts and seeds are rich in healthy fats, protein, and magnesium. They provide a steady source of energy and contribute to the overall health of both mother and baby. Additionally, they support brain function and can help reduce the risk of postpartum depression.
Fruits (Berries, Oranges, Bananas)
Fruits are high in vitamins, antioxidants, and natural sugars. They boost the mother’s immune system, provide quick energy, and help with the absorption of iron, which is important for preventing anaemia in both mother and baby.
Legumes (Lentils, Chickpeas, Black Beans)
Legumes are an excellent source of plant-based protein and iron. They help in maintaining the mother’s energy levels, prevent anaemia, and support the healthy growth of the baby.
Hydration
Staying hydrated is essential for maintaining an adequate milk supply. Nursing mothers should drink plenty of water, herbal teas, and other hydrating fluids to support their body’s needs and ensure sufficient milk production.
CONCLUSION
A nursing mother’s diet is a powerful tool in supporting her baby’s growth and development. By incorporating nutrient-rich foods like leafy greens, lean proteins, fatty fish, whole grains, and fruits into her daily diet, a mother can ensure that her breast milk is rich in the essential nutrients her baby needs. Additionally, proper hydration and a focus on balanced nutrition can help the mother maintain her energy levels and overall health.
Ultimately, the choices a mother makes about her nutrition during breastfeeding have a lasting impact on both her and her baby’s well-being. With the right foods and a commitment to self-care, a mother can give her baby the healthiest start in life, while also nurturing her own body and spirit.
UNDERSTANDING HOLISTIC WELLBEING
Holistic wellbeing is a comprehensive approach to health that emphasises the connection between the body, mind, emotions, and spirit. It goes beyond the absence of illness. It is aiming for a state of balance and harmony in all areas of life, encompassing the very nature of man - Spirit, Soul and Body. By considering the whole person, holistic wellbeing seeks to optimise health through an integrated and balanced approach.
DIMENSIONS OF HOLISTIC WELLBEING
1. PHYSICAL HEALTH: THE BODY'S FOUNDATION
Physical health forms the cornerstone of holistic wellbeing. It includes regular exercise, a balanced diet, adequate sleep, and preventive healthcare. Beyond these basics, it’s also about engaging in activities that bring physical joy and vitality, like multi-sports, dancing to hiking, swimming and so on.
2. MENTAL HEALTH: CULTIVATING A HEALTHY MIND
Mental wellbeing is crucial for overall health. It involves managing stress, maintaining a positive mindset, and engaging in continuous learning. Practices like mindfulness, meditation, and cognitive exercises keep the mind sharp and resilient, enhancing mental clarity and emotional stability.
ALCOHOL - UNDERSTANDING THE RISKS AND MENTAL HEALTH CHALLENGES
Many people consume alcohol with the belief that it helps them relax. This effect is only temporary. Alcohol is a depressant that slows down the brain and Central Nervous System. Understanding this distinction, along with the health risks associated with excessive or frequent drinking, is essential for making informed choices about alcohol consumption.
ALCOHOL ABUSE:
It is the excessive and harmful consumption of alcohol that leads to negative consequences in various aspects of life, including health, relationships, and daily functioning. It often involves drinking in large quantities or drinking frequently, despite the awareness of its adverse effects. This pattern of behaviour can lead to physical dependence, psychological problems, and social issues.
In today's world, many people turn to alcohol as a way to cope with their problems, believing that drinking is a positive solution. However, this often leads to alcohol abuse. They overlook the fact that once the effects of the alcohol wear off, their problems remain unsolved and unchanged. The temporary escape that drinking provides does not address the root of their issues, leaving them still seeking real solutions.
ALCOHOL AS A STIMULANT:
When consumed, alcohol stimulates the release of dopamine in the brain, which can create an initial sense of euphoria, reduced inhibitions and increased energy. This temporary uplift may lead you to feel more sociable and confident. However, this effect is short-lived and can obscure the underlying issues that alcohol fails to address.
IMPAIRED JUDGMENT AND RISKY BEHAVIOR:
Alcohol lowers inhibitions and impairs judgment, which can lead to risky behaviour. Actions that may seem harmless under the influence of alcohol can result in significant consequences, such as impaired driving or dangerous social interactions. The stimulant effect reduces your ability to make sound decisions, increasing the risk of accidents and injuries.
DISRUPTED SLEEP PATTERNS:
Although alcohol may help you fall asleep more quickly, it disrupts the sleep cycle, particularly REM sleep. REM sleep is crucial for mental and emotional restoration, and its disruption can lead to poor-quality sleep. As a result, you may feel unrested and irritable the following day.
HEALTH CHALLENGES:
● LIVER DAMAGE: Chronic excessive drinking places considerable strain on the liver, potentially leading to conditions such as fatty liver, hepatitis, and cirrhosis. Over time, this strain can compromise the liver’s ability to process alcohol, resulting in severe long-term damage.
● CARDIOVASCULAR ISSUES: Alcohol consumption can elevate heart rate and blood pressure, increasing the risk of cardiovascular diseases such as heart disease and stroke. The added stress on the cardiovascular system from frequent drinking can have serious and lasting effects on heart health.
● MENTAL HEALTH IMPACT: While alcohol might provide temporary relief from stress, it can exacerbate mental health issues such as depression and anxiety. The stimulant effects can mask these conditions, making them more difficult to address effectively.
● WEIGHT GAIN: Alcohol is high in empty calories, which can contribute to weight gain and obesity. It also disrupts metabolic processes, raising the risk of developing diabetes and other metabolic disorders.
● DIGESTIVE PROBLEMS: Regular alcohol consumption can irritate the digestive system, leading to issues such as gastritis, ulcers, and pancreatitis. Persistent irritation can cause significant discomfort and lead to chronic digestive problems.
THE RISKS:
● Addiction and Dependency
● Increased Risk of Chronic Diseases
● Social and Legal Consequences
● Cognitive Impairment
THE EFFECT OF ALCOHOL ON MENTAL HEALTH
1. MOOD DISORDERS:
Alcohol is a depressant, which means it slows down brain activity and impairs emotional regulation. While it might initially make someone feel more relaxed or euphoric, these effects are temporary. Over time, alcohol use can worsen mood disorders like depression and anxiety. It disrupts the balance of neurotransmitters in the brain, leading to increased feelings of sadness and anxiety when not drinking.
2. RISK OF MENTAL HEALTH DISORDERS:
Chronic alcohol abuse is associated with an increased risk of developing severe mental health disorders such as bipolar disorder and schizophrenia. Alcohol can exacerbate these conditions, making symptoms more severe and challenging to manage.
3. COGNITIVE FUNCTION:
Long-term alcohol abuse can significantly impair cognitive functions such as memory, concentration, and decision-making. Regular drinking affects the brain's ability to process and retain information. Chronic use can lead to severe cognitive impairments, such as memory loss and difficulties with problem-solving, which may persist even after stopping alcohol consumption.
4. SLEEP PROBLEMS:
While alcohol might help some individuals fall asleep faster, it disrupts the quality of sleep. It interferes with the REM (Rapid Eye Movement) stage of sleep, which is crucial for mental restoration and emotional stability. Poor sleep quality due to alcohol can result in daytime fatigue, irritability, and a general decline in mental health.
5. STRESS AND ANXIETY:
Many people use alcohol as a way to manage stress, but this can have the opposite effect. Alcohol increases the production of cortisol, the body’s primary stress hormone, leading to heightened stress and anxiety. This creates a cycle where individuals drink to alleviate stress but end up feeling more stressed as a result of their drinking.
CONCLUSION
Understanding that alcohol primarily acts as a depressant rather than a true relaxant helps clarify its effects and associated risks. The stimulating properties of alcohol, combined with the health challenges of excessive or frequent drinking, emphasise the importance of avoidance. Exploring healthier alternatives for relaxation and seeking support if needed can lead to better health outcomes and overall well-being.
Understanding the impact of alcohol on mental health is essential for making informed choices about its use. While alcohol may offer temporary relief from stress or emotional pain, it ultimately contributes to a range of mental health issues and fails to address underlying problems. Adopting healthier coping strategies, such as therapy, support groups, and lifestyle changes, can provide more effective solutions for managing mental health and overall well-being.
#Treasure Your Mental Health.