Self-hate is insidious and invisible. Our mental well-being is often shaped by our emotional state. Negative emotions can trigger self-hate, a profoundly distressing experience characterized by intense emotional disdain, disgust, and resentment and feelings of worthlessness directed towards oneself. It can manifest as a persistent negative inner voice, causing feelings of worthlessness, inadequacy, and self-punishment, which significantly affect relationships, daily life and overall well-being. For some people, Self-hate is a decision that they made consciously or otherwise after believing negative talk about themselves by other people.

Causes of Self-Hate

Self-hate is a complex issue that does not develop abruptly. It often has its roots in early life experiences, including childhood abuse and neglect, social media, trauma, harsh criticism, and strained interactions with peers. These factors can lead to the internalization of feelings of shame, guilt, inadequacy, and worthlessness.

In addition, societal pressure, a lack of understanding of whose you are, unrealistic standards, perfectionism, unhealthy comparisons, traumatic experiences, and mental health disorders can contribute to self-hate.

Effects of Self-Hate on Mental Health

Self-hate can have a profound and detrimental impact on mental well-being. Someone who hates themselves is incapable of loving you. Prolonged self-hate can lead to the development of anxiety, depression and poor mental health which can impair productivity and negatively affect interpersonal relationships. In severe cases, it can lead to suicidal ideation. It can also lead people to engage in risky and dangerous living and in activities that are harmful to themselves such as substance and drug abuse, prostitution, involvement with OCG’s, all sorts of crime and criminality, etc.

Coping Strategies to Overcome Self-Hate

It is crucial to acknowledge and actively address self-hate, employing effective strategies for healing. Here are some below:

1. Practice Positive Self-Talk: Choose not to talk yourself down anymore. A negative mindset is a self-destructive trait. Conversely, positive affirmations are not about fabricating falsehoods. Instead, they are about acknowledging and affirming the truth. Self-deception can be more detrimental than beneficial.

When you encounter a harsh inner voice criticizing you and negative thoughts attempting to dominate your mind, counter them. For instance, if you think, “I am very stupid,” pause and reflect on instances when you have demonstrated wisdom. Affirm, “I am wise.” Although this may initially feel uncomfortable, with consistent practice, your mindset will gradually shift towards positivity. You are fearfully and wonderfully made.

2. Practice Kindness: It is often said that everyone we meet is moving around with unseen burdens. So let us be kind to one another in our words and actions.

3. Consider Journaling: Writing serves as a therapeutic tool to clarify thoughts and dispel negative emotions. Dedicate at least five minutes daily to introspection, reflecting on your experiences. Document the events that evoked self-hate, your emotional responses, and your subsequent actions. This practice can aid in identifying recurring patterns and fostering more constructive coping mechanisms.

4. Cultivate Self-Compassion: Treat yourself with the same level of kindness and understanding you would offer a close friend. Self-compassion entails refraining from excessive self-criticism and recognizing that making errors is an inherent aspect of being human. It does not imply disregarding mistakes but rather approaching them with a constructive and forgiving mindset. We are all work-in-progress.

5. Prioritize Self-Care: Engaging in activities that nurture your physical and emotional well-being can be an effective strategy in combating self-hate. Consider incorporating exercises, consuming wholesome cuisine, ensuring adequate sleep, spending time in solitude, or engaging in any other practices that promote rejuvenation and positivity.

6. Therapy can help: Seek professional help from a therapist to overcome self-hate. Therapy can provide a structured path to healing and personal growth, enabling you to develop a more positive and fulfilling self-image.

7. Avoid negative energy: Remove yourself from people and situations that talk you down and associate with people who encourage and lift up your spirit.

If you are experiencing self-hate, please consider reaching out to us for therapy and guidance at www.copandlive.foundation.

In an increasingly decadent society, the innocence of our young ones is continually being violated. We should always encourage our children to speak up about any form of sexual abuse, as a sexually abused child becomes a scarred adult regardless of their future profession. This includes roles such as parent, teacher, farmer, business mogul, doctor, politician, law enforcement agent, priest, pilot, lawyer, or any other occupation.

It is imperative to acknowledge the rising incidence of sexual harassment and abuse against boys by both males and females who may be relatives, authority figures, helps, school teachers and so on. A significant concern arises from the tendency to relax our protective measures around our boys, based on the erroneous belief that they are less vulnerable than girls especially when they are around older females or relatives(male or female).

This emotional distress can cause strained relationships, particularly with their peers, and can have lasting effects on a child’s development. Childhood trauma, whether mild or severe, can manifest in adulthood as depression, affecting an individual’s mental well-being.

Consequently, these individuals become more susceptible to organized criminal groups, cults, addictions, substance abuse, and numerous psychological difficulties that adversely affect them and society as a whole.

This serves as a stark reminder to all relevant stakeholders, including parents, guardians, educators, teachers, community leaders, and others, to diligently observe, listen attentively, provide education, and take proactive measures to safeguard our children from any form of abuse, particularly sexual abuse.

This is  a wake-up call to all parents, guardians, educators, teachers, community leaders, and other relevant stakeholders to observe, listen to, educate, and protect our children from any form of abuse, especially sexual abuse.

What is child sexual abuse?

Child sexual abuse encompasses a spectrum of unlawful sexual acts, including:

• The possession of images depicting child sexual abuse

• The compulsion of a child to remove their clothing or engage in masturbatory acts

• Engaging in any form of sexual activity in the presence of a child, including the viewing of pornography

• The acquisition, downloading, viewing, or distribution of sexual images depicting children

• Encouraging a child to perform sexual acts in the presence of a webcam

• Failing to implement measures to safeguard a child from witnessing sexual activity or images

• Inappropriate sexual contact with a child, regardless of whether they are clothed or not

• Penetrative sexual acts

Perpetrators of child sexual abuse?

Most children who have experienced sexual abuse were abused by someone they knew, including family members, friends, family friends, teachers, or sports coaches. Children can also be sexually abused online by someone they know. The abuse can be a single, isolated incident, or the perpetrator can establish a relationship with the child (Grooming).

People who sexually abuse children can be adult, adolescent or a child themselves.

Most abusers are male, but females do abuse children too.

Around a third of child sexual abuse is carried out by other, usually older, children or young people.

9 out of 10 children know or are related to their abuser. Child sexual abuse frequently occurs within the confines of the child’s residence or the abuser’s home.

However, it is also possible for sexual abuse to transpire outside the home, such as in leisure and sports clubs.

Notice when an abuser is providing a child with preferential treatment, offering them gifts, treats, and outings. They may also seek out opportunities to be alone with the child.

Grooming

Grooming refers to the preparatory stage of child sexual abuse, encompassing a diverse range of behaviors and/or verbal or written communications directed at children or young individuals, or significant adults, with the intention of facilitating sexual contact and preventing disclosure. Online grooming can manifest through various platforms, including mobile devices and interactive applications such as chat and instant messaging services, social media platforms, and gaming environments. Perpetrators often leverage these platforms as entry points to initiate contact with children.

It is noteworthy that the perpetrator may also groom the child’s parents, caregivers, and other significant adults, including organizations. This can pose challenges for parents and caregivers in identifying potential grooming behavior, as grooming actions often resemble genuine expressions of care and concern.

Grooming can lead to a child developing a distorted perception of their relationship with the perpetrator, causing confusion about the nature of the bond. This can result in internalizing the abuse as their own fault, resulting in a sense of responsibility for any harm experienced and fear of being blamed, punished, or not believed. Additionally, children may fear being separated from their family or home if they speak out against the abuse. Furthermore, they may believe that disclosing the abuse will cause harm to someone or something they love and care for, such as family members or pets.

Children more vulnerable to sexual abuse?

1. Disabled children are particularly susceptible to sexual abuse, particularly if they struggle with speech or language impairments. This was one of the reasons why Cope and Live Mental Health Awareness Foundation chose the Special Education Centre at Ogbete, (School for the hearing and speech impaired), to launch our 2025 Q1 intervention themed Child and Adolescent Mental Health. At this school, we interface with these children and provide them avenues to downplay abuse, increase resilience and improve their mental wellbeing and mental health.

2. Children who are experiencing neglect or other forms of abuse are also at increased risk.

3. Children who have previously experienced abuse are more vulnerable to sexual assault.

4. Children who reside in families where there is child neglect are particularly at risk.

5. Children can also be at risk when using the internet. Social media, chat rooms, and web forums are all utilized by child sex abusers to groom potential victims.

Report child sexual abuse

It is imperative to address suspected child sexual abuse promptly. Call us immediately you suspect abuse.

If you are a healthcare professional and suspect that a child in your care is experiencing or at risk of abuse, you can contact us, the police or other law enforcement agencies anonymously.

If you are concerned about your own thoughts or behavior towards children or if you are a child and someone is sexually abusing you, you can seek help and advice by calling us immediately on +234 814 831 8965. Or email us: info@copeandlive.foundation

Signs that a child is being sexually abused?

Children frequently refrain from disclosing instances of sexual abuse due to the misconception that it is their fault or the abuser’s manipulation of them into believing it is normal or a “special secret.”

Additionally, children may be subjected to bribes or threats by their abuser, or they may be told that their concerns will not be taken seriously.

Furthermore, a child who is being sexually abused may harbor feelings of care for their abuser and be concerned about the potential consequences for their abuser.

Here are some indicators that may suggest the presence of sexual abuse:

Behavioral Signs

• Acting Younger or Reverting to Childlike Behavior.

• Sudden changes in behavior, such as aggression, withdrawal, clinginess, sleep disturbances, nightmares, or bedwetting.

• Fear of being alone with a specific person.

• Unexplained fears of certain places or individuals (e.g., all people with a particular physical characteristic).

• Excessive online time, texting, or gaming.

• Fear of physical touch.

• Secrecy about online activities or conversations.

• Academic difficulties, including concentration problems and declining grades, as a result of abuse. Refusal to attend school.

• Changes in schoolwork quality or grades.

• Substance abuse or substance misuse.

• Sexually inappropriate behavior, including verbal or physical sexual acts.

• Sexualized play or behavior with other children.

• Inappropriate knowledge of sex for their age.

• Lack of peer relationships.

• Delinquent behavior.

• Seeming distant, upset, or angry after using the internet or texting.

• Avoiding the abuser due to dislike or fear.

• Self-mutilation or careless behaviors resulting in self-harm. Self-harm or suicidal attempts.

• Excessive play with private body parts.

• Persistent sexual play with friends, toys, or pets.

• Frequent drawings with sexual content.

• Unusual, persistent, or developmentally inappropriate questions about human sexuality.

• Subtle hints or clues that the abuse is occurring without explicit disclosure.

Physical Signs

• Consuming more or less than the customary amount of food.

• The child may develop health problems, including genital and anal discomfort, or sexually transmitted infections.

• Pain, itching, bleeding, bruising, or unusual discharge from the genital area or anus.

• Having trouble sleeping

• Soiling or wetting clothes, or bedwetting (or an increase, if it happens already)

• Stomachaches

• Bed-wetting

• Underwear stained with blood or other discharge

• Problems walking or sitting

If your child shows any of the physical signs listed above, take him or her to a doctor right away.

Emotional Signs

• Severe anxiety, including nightmares or excessive clinginess.

• Depression, characterized by symptoms such as withdrawal, low self-esteem, suicidal ideation or attempts, and frequent crying.

• Extreme anger, manifesting in forms such as tantrums, aggression, or heightened irritability.

Talk to your doctor or the counselor at your child’s school if your child shows any of these emotional signs or contact us immediately.

Effects of Sexual Abuse on a Child

Sexual abuse can inflict severe and enduring physical and emotional harm upon children, both in the immediate and long-term contexts.

In the short term, victims of sexual abuse may experience a range of health complications, including sexually transmitted infections, physical injuries, and unwanted pregnancies.

In the long term, individuals who have endured sexual abuse are at a significantly elevated risk of developing mental health conditions such as depression, anxiety, eating disorders, and post-traumatic stress disorder (PTSD). They are also more prone to engaging in self-harmful behaviors, involvement in violent or criminal activities, substance misuse (including alcohol and drugs), and premature death by suicide as young adults. Others include:

• Sexual difficulties

• Inability to form lasting relationships

• Identity difficulties

• Relationship problems

• Parenting difficulties

Understanding one’s personality entails gaining insight into one’s true self, strengths, weaknesses, and available opportunities. Unfortunately, some individuals mistakenly equate their personality with their positions, titles, and the numerous accolades they may possess. While these societal positions, titles, and accolades can be part of one’s identity, they should not be mistaken for one’s inherent personality.

Personality

Personality refers to the unique combination of traits and behaviors that distinguish each individual. It encompasses an individual’s thought processes, emotional responses, and actions, as well as their interactions with the external environment.

An individual’s personality traits are shaped by their interests, values, and abilities. These traits influence their thought processes, emotions, and behaviors over an extended period and across various situations.

Self-Awareness: Key to Understanding Your Personality

Many individuals continue to grapple with understanding their personalities, likely due to a lack of self-awareness and accurate self-assessment of their capabilities. Self-awareness serves as a pivotal gateway to personal growth and mental well-being. It enables individuals to transcend their job titles and societal labels, allowing them to truly comprehend their authentic selves. By introspecting and reflecting on their identity beyond their professional roles, individuals can gain a clear understanding of their true selves, their characteristics, and their emotional responses. This empowers them to effectively manage their feelings and behaviors, leading to personal fulfillment and a more balanced life.

Your personality differs from your societal status and perceived achievements. Self-awareness enables you to recognize your true self and break free from the constraints of titles, positions, and societal expectations that shape our identity. By understanding our personality, we can establish healthy boundaries and lead fulfilling lives, prioritizing our holistic well-being.

Bullying, whether perpetrated or experienced, poses substantial risks to students’ emotional, social, and academic development within primary and secondary educational institutions. Here’s an overview:

Consequences of Engaging in Bullying Behavior

1. Development of Aggressive Behavior:

Bullying frequently normalizes aggressive behavior, which can subsequently manifest as criminal tendencies and anti-social behavior in adulthood.

2. Poor Relationships:

Their intimidating behavior may alienate them from peers, teachers, and even family members, resulting in social isolation.

3. Academic Decline:

Bullying can lead to a decline in academic performance. This decline may be attributed to disciplinary actions or a lack of interest in schoolwork.

4. Impaired Empathy Development:

Bullying impedes the development of empathy, rendering bullies incapable of comprehending or empathizing with the emotions of others.

5. Legal and Disciplinary Consequences:

In severe instances, bullying can result in suspension, expulsion, or legal action, which may adversely affect their future prospects.

Perils of Being a Victim of Bullying

1. Low Self-Esteem and Confidence:

Victims frequently experience a sense of inadequacy and lack of self-assurance, which can adversely impact their academic performance and future aspirations.

2. Mental Health Challenges:

Bullying is associated with a heightened risk of developing anxiety, depression, and suicidal ideation.

3. Physical Health Consequences:

Bullying-related stress can manifest in various physical ailments, including headaches, stomachaches, and other stress-related illnesses.

4. Social Withdrawal:

Victims may withdraw from social interactions, resulting in feelings of loneliness and hindering the development of meaningful connections.

5. Academic Impact:

The apprehension of encountering bullies can result in absenteeism, diminished concentration, and subpar academic performance.

Addressing the Issue

• Educators and Educational Institutions should register for our Anti-Bulling Workshop at www.coliacademy.org or send us an email: info@coliacademy.org. This extensive workshop will help them to establish comprehensive anti-bullying policies and foster an environment conducive to open and transparent communication.

• Parents are obligated to provide support and foster empathy in their children.

• It is imperative that peers actively oppose bullying behavior and promptly report any instances of such conduct.

• Victims require a secure environment to disclose their experiences and access counseling services as required.

• Cultivating a culture of kindness and understanding within educational institutions is paramount in effectively preventing bullying and mitigating its detrimental consequences.

The Writer Kingsley Odoemenem is the Focal Person (Coordinator) at Abuja

The following resources shed more light on this issue. Read more:

• https://www.copeandlive.foundation/blog/persistent-depressive-disorder-in-children-and-teens

• https://www.copeandlive.foundation/blog/understanding-childhood-trauma

• https://www.copeandlive.foundation/blog/childhood

• https://www.copeandlive.foundation/blog/suicide-prevention

Counselling is like having a friendly chat with a trained therapist who helps you work through any emotional, mental, or behavioral challenges you might be facing. It’s not just for grown-ups, it can also be super helpful for kids and teens who are struggling in their lives. The therapist just listens to you and gives you some awesome tips on how to handle those tough emotions and situations.

What can counselling help you with?

Counseling can assist you in managing various challenges, including:

• Mental Health Conditions: Depression, anxiety, eating disorders, and sleep disturbances.

• Physical Health Conditions: Infertility and other medical issues.

• PTSD

• Traumatic Life Events: Grief and Bereavement, relationship breakdowns.

• Work-related stress.

• Persistent Negative Emotions: Difficulty regulating emotions, such as anger or fear.

• Low self-esteem

• Other Issues: Sexual identity and other personal concerns.

• Additionally, counseling can help you address:

• Work or School Performance Issues.

• Substance Abuse as a Coping Mechanism.

• Identifying stressors and managing them.

Child Counselling

It’s important to remember that every child is unique and they all have different responses to the world around them, and the reasons for seeking counseling aren’t the same from child to child. However, there are some situations that appear more prevalent when considering if a child needs counseling like Bullying, Divorce or separation of parents, Anxiety, Depression, any forms of abuse, other Mental health issues, loss of parents or siblings, Trauma or Suddenly Acting Strange. If your child has witnessed or experienced any of these, seek counselling with us as soon as possible. Have you recently changed the school your child attends, separating them from their friends and a familiar environment? You may need to bring them in for counselling if their behaviour, communication and academic performance have changed as a result.

Benefits of Child Counselling

Child counselling is a pivotal component of supporting the holistic well-being of children and adolescents, equipping them with the necessary tools and guidance to overcome life’s challenges. Child and adolescent mental health concerns can also have a detrimental impact on the entire family unit. Parents may feel inadequate in providing assistance to their children, leading to strained communication and further exacerbating familial conflicts. In such situations, family counseling proves to be highly beneficial. During the counseling process, children or teenagers receive support, while parents or guardians gain insights into their child’s emotional state and receive guidance on how to best provide assistance.

Our Child counselling provides support to children in various ways, including:

• Emotional regulation

• Self-confidence enhancement

• Communication skill development

• Stress management and anxiety reduction

• Behavioral problem resolution

• Academic improvement

• Cultivating compassion and empathy within the family and social environment

• Building a resilient mindset

Our Child counsellors are professionals with specialized training in child psychology and therapy techniques.

What to expect from our counselling sessions

During your appointment, you’ll have the chance to share your feelings and emotions with our trained therapists. They’ll be there to listen and support you without any judgment or criticism.

Our therapists can help you understand your feelings and thoughts better, and through critical thinking and other tools, help you find your own solutions to problems. But they won’t usually give you advice or tell you what to do.

Our Counselling sessions can be conducted in various formats, including:

• Face-to-face sessions (1:1)

• Group sessions

• Couples counselling

• Telephone counselling

• Online counseling through live chat services

Counselling is typically conducted once weekly. You might get one counseling session, a few weeks or months of short sessions, or a longer course that lasts for months or even years and with the help and support of your therapist, you’ll gradually start to feel better.

Can you get free counselling with us?

Keep yourself updated on our website, www.copeandlive.foundation and on our social media pages and be the first to find out when we offer free counselling services.

Mental health is fundamental to overall well-being, influencing how we think, feel, and behave in daily life. Good mental health enables individuals to cope with stress, build relationships, and make meaningful contributions to their communities. However, mental health challenges can arise due to various factors, necessitating awareness, early intervention, and appropriate support.

Common Mental Health Conditions

Mental health conditions encompass a range of disorders that affect emotions, thinking, and behavior. Some of the most common include:

• Anxiety disorders – Characterized by excessive worry and fear that interfere with daily activities.

• Bipolar disorder – Marked by extreme mood swings, including episodes of depression and mania.

• Borderline personality disorder – Involves instability in relationships, self-image, and emotions.

• Depression – Persistent sadness and loss of interest in activities once enjoyed.

• Obsessive-compulsive disorder (OCD) – Recurrent unwanted thoughts and repetitive behaviors.

• Post-traumatic stress disorder (PTSD) – Triggered by exposure to traumatic events.

• Schizophrenia – A severe mental disorder affecting thought processes, emotions, and perceptions.

Each condition has unique symptoms and treatment approaches, emphasizing the importance of proper diagnosis and management.

Risk Factors for Mental Health Disorders

Mental health conditions can affect anyone, regardless of age, gender, or socioeconomic background. Several factors contribute to their development, including:

• Socioeconomic challenges – Financial stress, unemployment, and social isolation increase vulnerability.

• Childhood trauma – Abuse, neglect, or loss of a parent can have lasting effects on mental health.

• Genetic and biological factors – A family history of mental illness, chronic health conditions, and brain chemistry imbalances can contribute to mental disorders.

• Environmental influences – Stressful life events, substance use, and lifestyle choices also play a role.

Early Warning Signs

Recognizing early signs of mental health concerns is essential for timely intervention. Some key indicators include:

• Persistent feelings of sadness or mood swings.

• Withdrawal from social activities and relationships.

• Changes in sleeping or eating patterns.

• Difficulty concentrating or making decisions.

• Increased use of alcohol or drugs.

• Thoughts of self-harm or hopelessness.

• Unexplained physical symptoms such as headaches or stomach issues.

Seeking support from healthcare professionals, family, or friends is crucial when these signs are present.

Maintaining Good Mental Health

Taking proactive steps to preserve mental well-being can improve quality of life. Here are five key strategies:

1. Connect with others – Build and maintain strong relationships with family, friends, and colleagues.

2. Stay active – Engage in regular physical activities like walking, yoga, or sports.

3. Keep learning – Acquiring new skills fosters confidence and cognitive stimulation.

4. Practice mindfulness – Being present and aware of emotions can reduce stress.

5. Give back – Acts of kindness and volunteering promote emotional well-being.

The Impact of Alcohol and Drugs

Substance use significantly affects mental health. While moderate alcohol consumption may not be harmful for everyone, excessive drinking is linked to depression, anxiety, and suicide. Studies indicate that:

• 65% of suicides involve alcohol use.

• 70% of men who die by suicide have consumed alcohol beforehand.

• Nearly one-third of young people who take their lives do so while intoxicated.

Similarly, drug use can contribute to or worsen mental health disorders. Long-term use of substances such as cannabis, methamphetamines, and ecstasy has been associated with anxiety, depression, and schizophrenia. Substance dependence can also impair cognitive function and lead to addiction.

Dispelling Mental Health Myths

There are many misconceptions about mental health. Here are some common myths debunked:

• Myth: Only people with weak character develop mental health disorders. Fact: Mental health conditions are medical issues, not signs of weakness.

• Myth: Teenagers do not experience mental health problems; mood swings are just part of adolescence. Fact: Half of all mental health conditions begin before age 14.

• Myth: People with mental illnesses are violent and unpredictable. Fact: Only 5% of violent crimes are linked to individuals with severe mental health disorders.

• Myth: Medications for mental health disorders are harmful. Fact: Properly prescribed medications help manage symptoms and improve quality of life.

Diagnosis and Treatment

Diagnosing a mental health disorder involves a combination of medical history evaluation, physical examinations, and psychological assessments. Mental health professionals use diagnostic tools such as the DSM-5-TR to classify and identify conditions.

Treatment options vary based on the condition but may include:

• Psychotherapy – Evidence-based therapies like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and exposure therapy help individuals manage symptoms.

• Medication – Antidepressants, antipsychotics, mood stabilizers, and anti-anxiety drugs can aid symptom control.

• Self-care strategies – Lifestyle changes such as maintaining a balanced diet, getting quality sleep, managing stress, and fostering social support contribute to well-being.

Recovery and Building Resilience

Recovery from mental health conditions is a personal and ongoing journey. While challenges may arise, individuals can lead fulfilling lives with the right support. Key elements of recovery include:

• Support networks – Family, friends, and professional counselors provide emotional and practical support.

• Self-direction – Setting personal goals fosters motivation and independence.

• Positive environment – A stable home and work setting contribute to mental well-being.

• Financial stability – Economic security helps reduce stress and anxiety.

• Self-care and responsibility – Developing coping skills empowers individuals in their recovery journey.

Conclusion

Mental health is an integral part of overall well-being. While mental health disorders can present significant challenges, early recognition, proper treatment, and a supportive environment can foster recovery. By increasing awareness, breaking the stigma, and ensuring access to mental health resources, society can create an inclusive and compassionate space where everyone can thrive.

(Abubakar Magaji Yabo – Sarkin Yamman Yabo – Sokoto State Coordinator Cope & Live Mental Health Awareness Foundation)

The paramount roles of a mother in the upbringing, development, and overall mental well-being of a child cannot be overstated. From the earliest stages of life, the interactions that a child has with their mother typically establish a solid foundation for their mental health, resilience, and overall well-being.

A mother’s role extends beyond mere child-rearing, encompassing nurturing and fostering emotional regulation, empathy, social skills, and cognitive development in her offspring.

From birth, children are naturally attuned to their mothers’ emotional cues. For instance, the way a mother responds to her baby’s needs, whether through feeding or engaging in play, establishes the foundation for trust and safety. A mother’s crucial role revolves around making children feel consistently loved and supported, which significantly contributes to fostering a sense of security essential for healthy emotional development. This initial foundation predicts future emotional, mental, social, and cognitive outcomes.

Research has demonstrated that mothers play a pivotal role in fostering their child’s mental well-being by responding positively to their emotions. Conversely, when mothers negatively respond to their child’s emotions by ignoring or dismissing them without acknowledging their feelings, it can adversely impact the child’s emotional development and mental health. A strong bond between mothers and children has been identified as a crucial element for their healthy development.

The mother should be entrusted with the responsibility of supporting children in making decisions, setting boundaries, and encouraging independence (self-reliance). As the primary caregiver, educator, and nurturer, the mother should surround herself with activities that contribute to the development of a child’s mental and emotional well-being. She provides love, care, and support, as well as coping modalities, to the child. Additionally, she plays a crucial role in teaching children social skills and instilling moral values, ethics, and appropriate behaviors.

The development of any society is contingent upon the existence of mentally, socially, emotionally, and physically sound children. Mothers play a crucial role in this process, but it is essential to recognize the immense and invaluable contributions they make to their children’s development. Therefore, supporting mothers, honoring their efforts, and understanding their challenges are essential steps towards realizing a more emotionally and mentally aware society.

Coach Ebere Amaraizu is a PREVENT SOC policing expert and trainer. He is a U.S. IVLP Alumni and a certified cognitive behavioral therapy (CBT) coach. Additionally, he is a child care expert and developer and a certified Sports Coach from the National Institute for Sports (N.I.S.). He is also an Olympic sports administrator and manager and the lead consultant at Cope and Live Mental Health Awareness Foundation and Coli Mental Health Academy. 

All preparations are complete for the smooth takeoff and commencement of the Cope and Live Mental Health Awareness Foundation’s 2025 first-quarter Action Plan. This initiative will encompass child care and development as well as adolescent mental health. This announcement was made to newsmen on January 28, 2025, by the Executive Director of the Cope and Live Mental Health Awareness Foundation, Reverend Chukwudiebube Nwachukwu.

According to him, during this first quarter of 2025, all our focal persons across the country are to implement our action plan in their respective states, as per their specific areas of need, just as the Resource Center has identified the school for the hearing impaired - The Special Education Center at Ogbete with a large number of children and adolescents there. Our Psychosocial engagements with them will teach them self awareness and help strengthen their cognitive and affective abilities. This will enable them to unlock their potentials, overcome their fears and stigmas and become valuable assets to society irrespective of their impairments.

“We have already conducted our needs assessment for the intervention to enable us to focus more on the support we shall provide and we are ready to commence the intervention, which is structured into three layers. We anticipate that this approach will be more productive”.

All our state focal persons have also identified their schools in their respective states.

Being a responsible and responsive father entails significant responsibilities. As such, it is crucial to recognize that the role of a father extends beyond being the head of the family. Instead, fathers are expected to act as coaches, mentors, and role models. A father is the male parent of a child. The primary responsibility of a father is to ensure the proper development and upbringing of their child, considering that the family is the immediate environment in which a child grows. Children undergo various developmental processes that may expose them to vulnerabilities. It is the responsibility of the father to strengthen the guidance and exercise effective supervisory roles to ensure that the child overcomes any challenges they may face in life, including stress, worries, anxieties, fears, and other negative emotions.

The Role of the Father in the Home

The father assumes the primary parental, social, and spiritual responsibilities, which are essential for the child’s holistic development. By fostering connections with others, the father ensures the child’s spiritual, mental, emotional, physical, and social growth.

Furthermore, the father provides financial and physical support to the family, instilling in children the importance of honesty and integrity. As a role model, coach, and mentor, the father guides children towards positive behavior and teaches them problem-solving skills aligned with biblical principles, such as “Teach children the good way, and when they grow up, they will not depart from it.”

It is pertinent to note that child upbringing and development should not be taken for granted. A father should be intentional in his role as the pillar of strength in the family, providing unwavering support and instilling discipline with an open mind. A father should be humble, supportive, and loyal to his family, ready to protect them with unconditional love for all members.

The role of a father in the upbringing and development of children for a compassionate society cannot be overstated. However, most fathers are not present to fulfill these pivotal roles and responsibilities, leaving them to their spouses due to legal battles or other pressing issues. The ability of a father to recognize these significant responsibilities is crucial for developing measures aimed at stabilizing cognitive, affective, and psychomotor abilities. For instance, through established friendly communication between the father and child, even amidst challenges, the father can identify when the child is struggling with issues and experiencing behavioral changes and mood swings. The father should recognize the immense responsibility they have embraced and that the success of any child and family depends on their ability to coordinate effectively and prioritize the family above all else. The father should not disconnect themselves from their family or abandon their role and responsibilities of proper upbringing of a child, as the future of any society and family is predicated on the well-being of our children.

The writer, Coach Ebere Amaraizu is a Certified Cognitive Behavioral Therapy (CBT) Coach. A U.S. IVLP Alumni, Child Care Expert, Developer, and Certified NIS Coach, Olympic Sports Administrator and Manager, Coach Amaraizu is the pioneer chairman of Rangers International Football Club Foundation and the Lead Consultant at Cope and Live Mental Health Awareness Foundation & Coli Mental Health Academy.

Caring for a child entails implementing measures that ensure the provision of physical, mental, emotional, spiritual, and social well-being, as well as addressing other developmental needs. Additionally, it involves offering love, affection, proper nutrition for brain health, a safe environment, guidance, education, and other forms of support to facilitate their growth into healthy and well-rounded individuals.

This approach also involves paying attention to a child’s verbal and nonverbal routines and encouraging exploration and play. Additionally, it fosters positive communication, enabling the identification of stress, anxiety, mood swings, fear, worries, and potential causes. Furthermore, it requires appropriate attention to be given.

This is because when these issues are not addressed, they can trigger behavioral changes and struggles, which can motivate their navigation to negative pathways and offending behavior. They seek solace, and if it is not coming from you, it may come from a child or peer who has developed contact with members of organized criminal groups.

...Coach Amaraizu

The International Association of Therapists (IAOTH) Republic of Ireland has certified Coli Mental Health Academy as an Accredited Training Provider in the field of Mental Health. This certification is contained in the certification letter issued by the Association to Coli Mental Health Academy on January 16, 2025, and signed by Tania Magdalene-Casey, the IAOTH President.

As outlined in the certification letter, Coli Mental Health Academy has been recognized as an Accredited Training Provider by the International Association of Therapists (IAOTH). This recognition is contingent upon the Academy’s commitment to upholding the professional training standards required for membership in the IAOTH organization.

The International Association of Therapists has affirmed the status of Coli Mental Health Academy as an Accredited Training Provider within the organization.

In response to the development, Johnbosco Chika Chukwuorji, PhD, a U.S. IVLP Alumni, Clinical Psychologist, and Postdoctoral Research Fellow at the College of Human Medicine, Michigan State University, Flint, Michigan, applauded the initiative. Dr. Chukwuorji, who also holds the position of Fulbright Visiting Research Fellow/Faculty Affiliate in the Department of Psychology, College of Sciences and the Health Professions, Cleveland State University, Cleveland, Ohio, United States, and is a Visiting Trainer at the Coli Mental Health Academy, emphasized that the certificate of accredited training providers issued to the Academy demonstrates its compliance with all the necessary requirements for conducting mental health training and therapies. This accreditation is expected to significantly enhance the awareness and education on mental health.

The Executive Director, Cope and Live Mental Health Awareness Foundation, Reverend Chukwudiebube Nwachukwu, expressed his gratitude for the certification and accreditation granted by the international body, to the Coli Mental Health Academy (COLI Academy). “This recognition will facilitate the creation of impactful initiatives that align with the Sustainable Development Goal (SDG3) agenda of the global goals, as well as the academy’s motto, “Sanitas est Divitiae” (Health is Wealth)’” he said.

It is noteworthy that Coli Mental Health Academy previously launched its website at www.ColiAcademy.org to provide opportunities for its students and prospective students. The academy is a collaborative effort between Cope and Live Mental Health Foundation.

The Executive Director of the Cope and Live Mental Health Awareness Foundation, Reverend Chukwudiebube Nwachukwu, reaffirmed the Foundation’s commitment to promoting mental health awareness and prioritization in 2025 and beyond. This initiative aligns with the Sustainable Development Goals 3 Agenda for Good Health and Well-being. Reverend Nwachukwu made this announcement shortly after a virtual meeting with all Focal Persons of the Foundation across the country. The meeting was held to assess actions, interventions implemented in 2024, and review the Action Plan for 2025.

Before the presentation of the Action Plan for 2025, which is centered around Child Care Development (Children and Adolescents Mental Health—Holistic Approach), he commended the efforts of Focal Persons across the federation for their resilience and purposefulness, which have led to the recording of monumental results in mental health awareness and education. He urged them not to relent in their efforts.

In a related development, the Cope and Live Mental Health Awareness Foundation has launched its website for the Coli Mental Health Academy at www.coliAcademy.org. According to the Executive Director of Cope and Live Mental Health Awareness Foundation, Reverend Chukwudiebube Nwachukwu, the Coli Mental Health Academy is the brainchild of the Cope and Live Mental Health Awareness Foundation, established to promote mental health education, awareness, psychosocial engagement, Research and support. The mental health Academy will further equip individuals with the knowledge and tools necessary to navigate mental health challenges and enhance their overall well-being. Recall that Cope and Live Mental Health Awareness Foundation, the parent body of COLI Academy has accreditation with the IAOTH and courses have been designed for individuals, cooperating bodies, educators, families, and couples, such as the Psychology of Addiction and Recovery, Stress Management, Anger Management, Child and Adolescent Mental Health, Guidance and Counseling - A Guide for Schools and Educators, Bullying and Cyberbullying, and Psychology of Emotions, among many others. With more courses, including Climate Change and Mental Health, being added soon, the Academy aims to provide comprehensive mental health education and support.

We strongly encourage everyone to visit our mental academy website and thoroughly explore its resources for comprehensive guidance. The Mental Health Academy will also be offering mental health training programs to various institutions, such as schools, organizations, sports teams, farmers, and professionals from all walks of life.

The assumption that children do not experience mental health changes may be inaccurate and misleading, potentially exacerbating challenges for the child, their family, and the broader society. This is because the future of any society is contingent upon the well-being of its children. A society that neglects the development of sound children may miss out on the sustenance of its own development, as replacements for these individuals may emerge from the population.

One crucial fact we must acknowledge is that children can indeed face mental health challenges. However, it is essential for parents, guardians, caregivers, educators, and other gatekeepers in child development, care, and custody to be vigilant and responsible in recognizing these challenges. For instance, a child may have endured experiences such as abuse, treatment, or threats, which can lead to fear, shock, anxiety, stress, worry, or even panic. These traumatic experiences can have a lasting impact on a child’s mental well-being, and they may not feel comfortable speaking up about them. Similarly, witnessing violent clashes between parents or experiencing frequent caning by teachers and caregivers can also be traumatic for children.

The primary objective of this writeup is to raise awareness about the mental health challenges that children face and the detrimental consequences they can have. Traumatic experiences encountered by children can lead to various mental health conditions, including dementia and ADHD. These challenges can result in neurocognitive decline, affecting children’s cognitive, emotional, and psychomotor development. Anxiety and fear in children can manifest in various ways, such as difficulty sleeping, irritability, and avoidance of daily activities. These fears and anxieties can trigger physical symptoms like headaches, stomach aches, fatigue, and difficulty concentrating. They can also lead to problems with eating and cause negative thought patterns. These mental health issues can interfere with a child’s development, family dynamics, and school relationships and activities.

Childhood trauma can leave children with distressing experiences that, if not addressed, can negatively impact their brain health. This can manifest in memory issues, affecting their concentration and retention abilities, which can have a significant impact on their behavior. Childhood trauma can also motivate offending behavior in children. Furthermore, it can make children vulnerable and trigger cognitive impairment, leading to other behavioral changes that can lead them down negative pathways.

Extensive Mental Health Training for Key Stakeholders

Parents, guardians, caregivers, teachers, and other influential individuals must receive comprehensive mental health training to comprehend the techniques and methods for effectively addressing children at various stages of development. This training should provide a deep understanding of mental health and child psychology to prevent the perpetuation of children who have experienced traumatic events. Such events can have counterproductive effects on their child development.

All schools and organizations that interact with children should establish counseling and trauma units staffed by certified mental health professionals. Regular seminars and workshops on child mental health should be encouraged to foster continuous learning and awareness.

Research has indicated that children experience a range of mental health difficulties, including fear, stress, and anxiety. These challenges often lead them to adopt negative coping mechanisms and pathways in response to their circumstances, which they may struggle to express effectively. Furthermore, studies have revealed that children encounter a variety of mental health challenges, including Attention Deficit/Hyperactivity Disorder (ADHD), depression, eating disorders, and post-traumatic stress disorder (PTSD), among others.

The consequences of neglecting the prioritization of child care, development, and mental health by parents, teachers, guardians, and caregivers can lead to the development of mental health-related issues in children. It is imperative that these individuals consistently observe children in their care, pay attention to their expressions, and provide a listening ear to their concerns. By doing so, they can identify potential challenges and promptly address them. Additionally, it is crucial to monitor children for any signs of mental health challenges, such as excessive shouting, threatening behavior, or verbal abuse. Such actions can have detrimental effects on a child’s mental well-being and may lead to low self-esteem. Therefore, it is essential to seek appropriate treatment for these challenges, as excessive punishment or trauma can further exacerbate the situation.

If you work with children, read the entire article and discover how to become a better Parent, Guardian, Caregiver, and Teacher by purchasing a copy of our Ebook.

Athletes’ development is paramount to the attainment and realization of sustainable sports development. This is because if athletes are not developed, sporting events will lack reputable athletes to replace aging or retiring athletes. A lack of athlete development can lead to chaos and a lack of progress in sports development, which may be counterproductive for a sustainable sports development and framework.

Who is Athlete? 

An athlete is an individual who engages in competitive sporting activities.

What is Development?

This process is simply referred to as the process by which an individual or entity develops, evolves, and attains a higher level of sophistication.

Athletes Development:

The process of developing athletes’ sports skills, enhancing their efficiency in sporting actions, and improving their technical and tactical understanding of the game in order to enhance their competitiveness.

Athletes & Mental Health Challenges 

Mental health plays a significant role in the optimal performance of athletes. Athletes must possess emotional and mental stability to maintain their peak performance. According to Dr. Rachel Vanderkruit, a sports physician from Massachusetts General Hospital and the University of Colorado Springs, maintaining proper mental health can enable athletes to make quicker and more decisive decisions. Conversely, mental health issues can hinder athletes’ ability to respond promptly to decisions that may negatively impact their performance.

Dr. Vanderkruit further emphasized that certain sports-related factors, such as the time and physical demands of competitions, travel, and high competition levels, can contribute to fear of failure, anxiety, worries, and pressure to meet expectations. These factors can, in turn, lead to mental health concerns for athletes.

Way out of this quagmire:

Athletes’ development should not be treated lightly or with disdain. The more they are developed, the more abundant our talent pool becomes with accurate data on their real ages, mental and emotional stability. This athletes’ development talent pool will serve as a springboard that will feed our sports ministries, departments, and agencies, as well as clubs. It will also help to address cases and incidents of athletes asking their coaches about their ages, thereby addressing several issues related to the dependence on ancestral athletes who kept recycling ages (sports age). Another area of focus is the availability of high-performance community sports centers that will help to enhance their development.

Athletes’ mental well-being is paramount for optimal performance. Mental health challenges stemming from traumatic experiences, parental pressure, toxic relationships, anxiety, fear of failure, substance abuse, eating disorders, and other conflicting factors (such as coach-related influences) can pose significant mental health challenges to athletes, potentially leading to counterproductive development. A well-motivated athlete can achieve remarkable results, but this depends on the coach’s level of mental awareness and their ability to utilize relevant mental health skills to influence athletes’ behavior and enhance their development.

Mental Health Skills as a Tonic for Athletes Development

It is imperative that every sports coach possesses knowledge of mental health and effective strategies to enhance their athletes’ performance, as their role primarily involves human management to achieve results. Sports centers, clubs, academies, and their administrators should undergo mental health training and assessments to identify potential issues that may hinder athletes’ development. Excessive shouting at athletes or constant blaming by technical crews rarely contribute to their growth. The root cause of an athlete’s development lies in their upbringing and the environment they were raised in. Sports personnel and crew must be mentally aware to avoid transferring negative emotions to athletes, which can also be detrimental to their development. Coaches must exercise caution in their language and approach, and they should embody the roles of role models, mentors, and parents who are ready to provide assistance and address athletes’ challenges with passion.

Mental health skills 

Mindfulness:

It is crucial for athletes to focus on the present without judgment. Sports coaches and volunteers should learn this skill to improve athletes’ attention for high performance. 

Visualization:

Consciously and persistently visualizing oneself attaining and consistently exceeding high-performance objectives while maintaining a positive outlook and competing with distinction.

Encouraging Athletes on self Talk:

The positive affirmations he will mentally reinforce will empower him to overcome anxiety, mistakes, and worries, transforming them into strengths.

Athletes’ development programs and dietary interventions aimed at enhancing their brain health should not be overlooked. Their actions are heavily influenced by neurotransmitters, necessitating programs that incorporate self-care activities to optimize brain function and performance.

 In addition to the aforementioned, sports centers, clubs, academies, ministries, departments, and agencies must urgently develop the awareness of establishing a mental health unit staffed by certified mental health practitioners or sports psychologists to address concerns related to the mental well-being of athletes and sports coaches, as well as other staff members. This unified approach will facilitate optimal performance and ensure comprehensive support for all stakeholders.

In the development of athletes, it is crucial to assist them in prioritizing their mental health and overall well-being. This approach will undoubtedly ensure a well-defined and desirable athletic development.

Drugs can be categorized based on their effects on the body as follows:

• Depressants: These substances slow down the function of the central nervous system by impeding the transmission of messages between the brain and the body. Alcohol is an example of a depressant. While depressants do not necessarily cause depression, they can impair concentration, coordination, and the ability to respond effectively to one’s surroundings.

• Hallucinogens alter your perception of reality, affecting your senses and altering your perception of sight, sound, taste, smell, and touch. They can induce the experience of seeing or hearing things that are not physically present, or they can evoke unusual thoughts and emotions. A notable example of a hallucinogen is cannabis.

• Stimulants: accelerate the function of the central nervous system. They enhance the transmission of signals between the brain and the body. This can lead to a rapid increase in heart rate and blood pressure, among other physiological effects. Examples include amphetamines such as ice, caffeine, molybdenum(Moly), and ecstasy.

The progression from experimentation to full-blown addiction is a cycle that is influenced by various factors. We often encounter pain or challenges in life, and during these moments, due to lack of positive coping skills, some people may discover substances that provide temporary relief from their distress. These substances can alter one’s emotional state and induce a sense of forgetfulness, leading to a cycle of addiction.

We discover through experimentation that we like the way it made us feel and wonder if it will make us feel the same way if repeated. And it does. In other words, this new substance or habit is predictable and reliable and in some cases, even more reliable than our relationships making us develop a love relationship with it. So anytime we become sad or experience unpleasant situations or pain, we repeat this routine. This goes on for maybe days weeks, months, maybe years.

Then suddenly life happens.

Another crisis comes that makes us feel bad and we use the substance again to make us feel happy, breaking the previous routine. Let’s call this: Crisis 2. We then develop tolerance to the drug because we are taking more of it due to the new crisis. Tolerance means increasing the drug use to get the same desired effect.

This new crisis could be crisis in the family, crisis at work, crisis with our health or so on and we develop a tolerance to the substance and because we are taking more of it due to the new crisis, the brain adjusts to the effects of this new level. The brain adjusting to the effect does not mean that our organs are safe with this new level because there is a limit to how much the human body can tolerate.

As drug use increases, so do the risks and consequences which lead to other issues for instance, legal issues: you may commit a crime under the influence, relationship issues: loved ones, family may stay away from you, financial issues: Drugs are expensive to buy. This now becomes a new crisis. Let’s call this: Crisis 3.

Remember that this new crisis is purely drug related, that is, the crisis happened as a result of consequences from our taking the substance.

All these new issues we are having lead us to want more of the drug and we increase the dose being taken in order to feel normal. Now you are in a worse state than when you started taking the drug plus you don't get as high so you take more. This stage is full blown addiction. The middle part of the brain, the limbic system is the reward system of the brain and only cares about chasing the next 15 seconds of pleasure at the cost of consequences and repercussions. all it wants is to get that fleeting pleasure. if we continue to feed this midbrain, the limbic system, giving it the 15 seconds of pleasure it so desperately wants, unfortunately our frontal lobes and conscience are ignored and we are turned into animals, controlled only by our pleasure seeking rather than our rational mind. The mid brain has taken over and at this stage, people can sacrifice their families, jobs, careers , their health, and their lives and get into legal issues,  personal issues just to feed this limbic system that has now become fully in charge of their lives.

The only way to recover from this full blown addiction is through abstinence because this helps the damaged or broken neurotransmitters in the brain to recover. The time frame for recovery depends on the individual and the level of damage  already done to the brain.

Remember that using drugs to escape from reality and pain is an illusion and the user only continues to deteriorate till the drug takes full control of the person -  psychological dependency.

Harmful consequences of drugs and addiction

1. Relationships suffer

Interpersonal conflicts arise due to the challenges of counseling or engaging in conversations with individuals who are under the influence of drugs. Their behavior and demeanor significantly alter their personality, making it difficult to maintain healthy relationships. Consequently, compromised relationships lead to isolation from essential connections, including family and other important individuals.

2. Crime

Additionally, there is a correlation between drugs and crime. Engaging in activities such as obtaining drugs or sustaining drug use can lead to legal consequences. For instance, consuming alcohol and driving or committing crimes under the influence of drugs can result in legal repercussions.

3. Financial Issues

Additionally, there are financial concerns, as we have previously discussed. The cost of obtaining and sustaining an addiction is substantial, and individuals may prioritize these expenses over essential necessities such as food, rent, and school fees.

4. Vocational skills

Drug use can impair the functioning of our cortex, which in turn affects our vocational skills such as the ability to acquire new knowledge, memory retention, speech, and movement. Consequently, our learning abilities are compromised, leading to impaired performance at work and school. This, in turn, can have a detrimental impact on our future prospects.

5. Immune system and health

Additionally, our immune system is compromised, rendering us susceptible to infections and compromising our overall health.

6. Spiritual lives

Additionally, there is the spiritual aspect of our lives that is adversely affected. This includes the suppression of our conscience, the disregard for shame and guilt, the disregard for our principles and values, and the eventual demise of our conscience.

Phases of addiction

1. Experimentation or pre contemplation.

At this juncture, the individual sees nothing wrong with the issue, rendering them indifferent to the necessity of implementing a change.

2. Social or recreational stage

This is the contemplation stage, where the individual recognizes the existence of a problem but lacks the motivation to effect change.

3. Harmful dependency.

This is a daily preoccupation, a stage in the decision-making process.

Individuals at this stage have both identified the drug problem and desire to change.

4. Addiction

This is the last stage where the individual is using it to feel normal, which is full blown addiction.

Seeking help: Our intervention (Stage1-Stage5)

Help for someone with drug or substance addiction depends on the stage of the addiction, but generally speaking, we help them weigh the court cost special benefits of the drug use in a non-judgmental way.

This will help them make informed choices and move forward in their lives because you cannot help someone who does not see that what they are doing is wrong.

Note: While the focus of this article is on drug and substance use and misuse, our intervention can be modified to suit other forms of addiction like gambling addiction, sex addiction and so on.

If you or your loved one are battling with addiction, Email us immediately at: Info@copeandlive.foundation

State 1

Our intervention at this stage strictly revolves around giving drug information, education and harm minimization.

The continuing part of this article which covers stages 2 through 5 of our intervention will be covered in our e-book.

The significance of good mental health for sports coaches cannot be overstated, given the paramount importance of good health and general well-being for individuals, athletes, and the overall development of sports.

A sports coach is responsible for developing and training athletes to enhance their skills and prepare them for competition. These coaches bear substantial responsibilities, as nurturing raw talent is a complex and challenging endeavor. They devise strategic training programs that cater to the physical, mental, and emotional development of their athletes. Additionally, they play a crucial role in motivating athletes, inspiring self-discovery, and unlocking their potential. Furthermore, they assess athletes’ performance to identify areas for improvement.

Sports coaches possess essential skills that contribute to their effectiveness. These include extensive knowledge and experience in sports, a comprehensive understanding of the human body (anatomy), and the ability to effectively solve problems, communicate, and teach.

However, sports coaching is not without its challenges. Sports coaches face numerous stressors that can negatively impact their mental health and, consequently, their productivity, the performance of their athletes, and their overall well-being. These stressors include organizational threats, job insecurity, conflicts with other staff members, and limited opportunities for social interaction. These factors can lead to emotional distress and negatively affect their physical and mental health.

A sports coach should not overlook the significance of maintaining their mental well-being. It is crucial for them to prioritize their mental health and maintain a state of emotional and mental stability to effectively discharge their duties. By prioritizing their mental health, coaches can enhance their emotional resilience and mental stability, enabling them to support athletes in unlocking their full potential in sporting endeavors.

Maintaining mental and emotional stability also facilitates coaches’ ability to stay focused, remain motivated, and effectively manage challenging emotions during training or competitions.

To facilitate their mental recovery and enhance their performance, it is recommended that coaches seek guidance from certified mental health practitioners and experts as the need arises. Additionally, coaches should incorporate self-care activities into their routines to manage stressful and fearful moments that may potentially lead to traumatic experiences.

The Writer Coach Ebere Amaraizu holds certifications as a Certified Sports Coach and a Cognitive Behavioral Therapy (CBT) Coach. He is also an Olympic sports administrator and manager and an alumnus of the U.S. Government IVLP.

‘‘False beliefs, or delusions, and false perceptions, or hallucinations, are characteristic symptoms of schizophrenia’’: The Pontifical Academy of Sciences.

Values form the core of our personal and social identity, deeply influencing how we relate with others and fostering a sense of belonging and emotional grounding. Values are tested in the face of mistreatment, need, adversity and deprivation.

Identity refers to the understanding of who we are, our self-concept, and how we perceive ourselves in relation to the world. It includes our beliefs, values, roles, and experiences, all of which shape how we interact with others and make decisions.

WHY VALUES ARE IMPORTANT

• Values serve as a compass, guiding individuals towards a fulfilling life. They provide a sense of purpose and meaning, enabling people to make intentional decisions that align with their core principles.

• Beyond personal fulfilment, values play a crucial role in fostering meaningful relationships. They enable individuals to establish boundaries, establish healthy connections, and develop relationships that respect their self-worth.

• Furthermore, research suggests that individuals who adopt a value-based lifestyle tend to experience improved mental well-being. This is because values provide a framework for self-reflection and self-improvement, contributing to overall mental health and resilience.

• At the societal level, values contribute to harmonious interactions and the achievement of collective goals that may be challenging to attain individually. They foster a sense of unity and purpose, enabling societies to progress and thrive.

• In essence, values serve as a catalyst for personal growth, resilience, and the creation of a more fulfilling society. They empower individuals to shape their future and embrace their authentic selves, leading to a life of purpose and meaning.

BUILDING IDENTITY AND VALUES

The principles we hold dear, what we believe to be right or important, serve as a foundation for who we are. To build a strong identity, we must be clear about our values, as they influence our choices, actions, and the way we relate to the world. When we align our actions with our values, our sense of identity becomes stronger and more authentic.

HOW VALUES BUILD IDENTITY

Values act as the pillars that shape and reinforce our identity. When we prioritise certain values, such as honesty, compassion, or loyalty, these become defining traits in our identity. The consistency with which we live by our values solidifies our sense of self, giving us a clear understanding of who we are.

TYPES OF VALUES

There are various types of values that influence our identity. Some common categories include:

1. FAMILY VALUES:

Family values are the moral and ethical principles passed down from generation to generation, deeply rooted in tradition and culture. They shape how we view relationships, respect, and responsibilities within our close connections.

• RESPECT:

Respect is foundational in family values, teaching us to honour others' perspectives and roles, particularly those of elders, while maintaining dignity in our interactions.

• RESPONSIBILITY:

This value instils a sense of duty and accountability, whether in family life, work, or community.

• LOVE AND SUPPORT:

Family values emphasise emotional bonding and care, encouraging mutual support and understanding during difficult times.

2. PERSONAL VALUES:

Personal values are individually developed principles that guide our personal decisions and actions. Unlike family values, which we inherit, personal values evolve based on our experiences and reflections.

• INTEGRITY:

Integrity involves being honest and true to oneself, aligning actions with beliefs, and acting ethically in all situations.

• AMBITION:

This value reflects the drive to achieve goals, pursue success, and strive for personal growth.

• INDEPENDENCE:

Independence is the ability to make decisions and take actions autonomously, without being overly influenced by others.

Personal values help shape our unique identity, giving us a sense of direction and purpose. They allow us to navigate life's complexities with clarity and confidence.

3. CULTURAL VALUES:

These are shared beliefs and traditions within a community or society, guiding behaviours and worldview.

4. MORAL VALUES:

These concern principles of right and wrong, shaping ethical decision-making.

5. SPIRITUAL VALUES:

These involve beliefs rooted in faith or a higher purpose, shaping our sense of compassion and understanding of the world.

ARE IDENTITY AND PERSONALITY DIFFERENT?

While identity and personality are related, they are distinct concepts. Personality refers to the characteristics and traits we are born with or develop early in life, such as being introverted or extroverted. Identity, on the other hand, is shaped over time through our values, experiences, and decisions. While personality is more about behaviour, identity involves deeper aspects of belief and purpose.

KEY QUESTIONS TO REFLECT ON:

- WHO ARE YOU?

- WHAT DEFINES YOU?

- WHAT IS YOUR IDENTITY ROOTED IN?

- WHAT KEEPS YOU GROUNDED IN TIMES OF WEAKNESS?

Answering these questions helps clarify our values and reinforces our sense of identity. It is through self-reflection that we can better understand our inner selves and align our actions with our beliefs.

THE HEALING PROCESS

Identity and values are critical during times of struggle. When faced with difficulties or uncertainty, our values are put to the test and serve as a compass that helps us navigate challenges. Healing often begins with re-establishing our identity, recognising our strengths, and returning to the values that sustain us. As we reconnect with who we are and what we stand for, we find the resilience to overcome hardships and restore our mental health.

Travel anxiety occurs in the mind. It is very real and is also known as travel-related stress or travel phobia, refers to the heightened sense of worry, fear, or discomfort that some individuals experience when faced with the prospect of travelling. It can affect people at any point in their journey—before, during, or after travel. This form of anxiety can negatively affect a person’s mental health, impacting their ability to enjoy or even proceed with their trip and can even manifest with physical symptoms.

 WHY SOME PEOPLE MAY HAVE TRAVEL ANXIETY

People may experience travel anxiety for various reasons, often stemming from their fear of the unknown or concerns about potential risks associated with the trip. Local travel anxiety often stems from unique, localised challenges that travellers encounter. Here are some of the most common reasons:

ROAD ACCIDENTS: Fear of unsafe driving, poor road conditions, or vehicle breakdowns on poorly maintained roads.

KIDNAPPING AND CRIME: Concerns over personal safety, especially in areas with higher rates of crime or kidnapping.

UNLAWFUL HARASSMENT: Anxiety around the potential for unwarranted stops, questioning, or extortion from law enforcement while travelling.

COST OF TRANSPORTATION: Financial stress due to high or unpredictable travel costs, especially during peak travel times or economic instability.

FEAR OF THE UNKNOWN: Uncertainty about the destination, unfamiliar locations, whether one would get to their destination unscathed, and cultural differences.

FINANCIAL STRESS: The pressure of budgeting, expenses, or managing money during travel.

LOGISTICAL ISSUES: Worries about transportation delays, sudden flight changes and cancellations, unreliable transit schedules, or issues with directions and navigation.

SOCIAL ANXIETY: Discomfort in busy or unfamiliar spaces, especially when in congested areas.

PAST NEGATIVE EXPERIENCES: Prior experiences of delays, crime, or other traumatic and unpleasant situations may leave individuals about to travel having lingering anxiety.

 SYMPTOMS OF TRAVEL ANXIETY

Symptoms of travel anxiety can vary, often including:

1. RESTLESSNESS AND IRRITABILITY

2. TROUBLE SLEEPING BEFORE TRAVEL

3. RAPID HEARTBEAT OR SWEATING

4. STOMACH DISCOMFORT OR NAUSEA

5. AVOIDANCE OF PLANNING OR OUTRIGHTLY CANCELLING TRIPS

HOW TO OVERCOME TRAVEL ANXIETY

PLAN AND PREPARE AHEAD:

Research your route and destination thoroughly, check transportation options, and be aware of the safest routes and any high-risk areas, book accommodations in advance, make a packing list, and have a solid itinerary. Knowing these details and being well-prepared reduces the fear of the unknown, helps you feel more in control, can give you more confidence and reduces uncertainty.

PRACTICE RELAXATION TECHNIQUES:

Incorporate deep breathing, mindfulness, or light stretches to calm yourself before and during the journey. These can help manage stress responses and keep your mind focused on the present.

POSITIVE SELF-TALK:

Challenge negative thoughts by reminding yourself that you are capable of handling any situation that may arise and that travel can be a positive experience. Reframing travel as an opportunity rather than a threat can help reduce anxiety.

 LIMIT CAFFEINE AND SUGAR:

Opt for water or herbal teas to stay hydrated and reduce stimulants that can elevate anxiety.

TAKE BREAKS AND MOVE YOUR BODY:

Physical activity helps reduce anxiety, so make sure to include light exercise in your routine before and during travel. Whether it’s stretching, walking, or doing light yoga, movement releases tension and helps improve mood.

SEEK SUPPORT FROM FRIENDS, FAMILY, OR PROFESSIONALS:

Talking to someone who understands your concerns can be immensely helpful. Reach out to supportive friends or family members. If travel anxiety significantly impacts your daily life, consider speaking to a mental health professional for additional support and strategies.

START SMALL:

If travel anxiety is severe, consider starting with small trips close to home. Gradually increasing the distance and complexity of your trips can help desensitise you to the stress of travel over time.

CREATE A COMFORT KIT:

Bring a small kit with essentials that bring comfort, such as snacks, water, headphones, and a relaxing playlist. Having these on hand can help calm your nerves throughout the journey.

FOCUS ON THE POSITIVE EXPERIENCES:

Shift your focus from the potential problems to the joys of travel. Embrace the opportunity to see new places, meet new people, and create memories. Focusing on the positive aspects of travel can counterbalance anxiety.

CONCLUSION:

Travel anxiety is common and can present real challenges, but it doesn’t need to hold you back from reaching your destination. By understanding and preparing for your specific triggers and utilising coping techniques, you can learn to manage this anxiety effectively thereby improving your mental health. Remember, travel is about discovery—not only of new places but also of your own resilience and capacity for growth. You will discover new places and find comfort in your own capabilities. Take each journey step by step, knowing that each trip strengthens your confidence and skill for navigating future travel.

Menstrual depression refers to the emotional and physical symptoms that occur before or during menstruation. It can lead to intense mood swings, irritability, anxiety, sadness, and other debilitating symptoms that interfere with daily functioning. Premenstrual dysphoric disorder(PMDD) is the clinical diagnosis for severe menstrual depression, and it can affect a woman’s mental health, relationships, and overall quality of life.

COMMON SYMPTOMS:

• INTENSE MOOD SWINGS: Extreme irritability, sadness, or anger.

• HEAVY FATIGUE: Persistent tiredness that doesn’t improve with rest.

• ANXIETY: Increased stress or nervousness, often without a clear cause.

• PHYSICAL PAIN: Cramps, headaches, and muscle aches.

• SLEEPING TROUBLES: Difficulty falling or staying asleep, or sleeping excessively.

• APPETITE CHANGES: Overeating or lack of appetite.

IMPACT ON A WOMAN’S LIFE

• SOCIAL ISOLATION: Women may feel disconnected from family, friends, and colleagues due to mood swings or physical discomfort.

• WORK IMPACT: Difficulty concentrating or completing tasks, affecting job performance.

• RELATIONSHIP STRAIN: The emotional toll can strain personal relationships, causing misunderstandings and conflicts.

CULTURAL STIGMA:

In many cultures, menstruation is stigmatised, often viewed as a taboo subject. Women experiencing menstrual depression may be told to avoid certain activities, attend certain places, or keep their condition hidden due to societal beliefs about menstruation. This cultural stigma can intensify feelings of isolation and shame, making the mental and emotional impact of menstrual depression even more challenging to cope with.

MANAGING MENSTRUAL DEPRESSION:

• MAINTAIN A HEALTHY LIFESTYLE: Balanced nutrition, regular exercise, and proper sleep can help reduce symptoms.

• PRACTICE STRESS MANAGEMENT: Techniques such as meditation, yoga, or deep breathing can help manage anxiety and irritability.

• BUILD A SUPPORT SYSTEM: Having a strong network of friends, family, or support groups can provide much-needed understanding and encouragement.

• EDUCATE OTHERS: Raise awareness about menstrual health to combat stigma and create more supportive environments for women.