FOR IMMEDIATE RELEASE

May 30, 2025 – Yesterday, Cope and Live Mental Health Awareness Foundation, Enugu, Nigeria, sealed a transformative partnership with Mental Health Universe, Kampala, Uganda, to expand community-based mental health initiatives across both countries. This collaboration will significantly extend both organizations’ reach, fostering greater awareness, reducing stigma, and enhancing access to mental health support for individuals affected by mental illness and mental health conditions.

The partnership leverages the strengths of both organizations to deliver impactful benefits, including:

• Expanded Community Outreaches: Joint efforts will increase the frequency and scope of mental health awareness campaigns, reaching underserved rural and urban communities in Nigeria and Uganda with education and resources.  

• Enhanced Resource Sharing: By pooling expertise, training materials, and peer support networks, the partnership will improve the quality and accessibility of mental health services, ensuring more individuals receive timely support.  

• Strengthened Advocacy: Unified advocacy efforts will amplify calls for increased mental health funding and policy reforms, addressing Nigeria’s and Uganda’s critical resource gap, where less than 5% of the national health budget is allocated to mental health.  

• Reduced Stigma: Collaborative workshops and media campaigns will promote understanding and acceptance, empowering individuals to seek help without fear of discrimination, a persistent challenge in Nigerian and Ugandan societies.  

• Capacity Building: The partnership will facilitate training for community health workers and peer educators, equipping them to address mental health challenges effectively and sustainably.

“This partnership marks a pivotal step toward democratizing mental health support in Uganda,” said Reverend Chukwudiebube Nwachukwu, Founder and Executive Director of Cope and Live Mental Health Awareness Foundation. “By joining forces with Mental Health Universe, we are not only expanding our reach but also building a stronger, more inclusive framework for recovery and resilience.”

Mr Rukundo Benjamin, Founder of Mental Health Universe, added, “Together, we can break the silence surrounding mental health and provide hope to those struggling. This collaboration will create lasting change by empowering communities with the tools and knowledge to prioritize mental well-being.”

The partnership aligns with the global theme of Mental Health Awareness Month, “Recovery Is Real,” highlighting that with proper support, individuals with mental illnesses and mental health conditions can achieve meaningful recovery. Both organizations are committed to driving measurable impact, building on evidence that community-based interventions, like those supported by similar initiatives, have reached millions and improved mental health outcomes.

For more information about the partnership or to get involved, send an email to:

info@copeandlive.foundation or mentalhealthuniverseofficial@outlook.com 

About Cope and Live Mental Health Awareness Foundation

Cope and Live Mental Health Awareness Foundation (www.copeandlive.foundation) is a leading mental health NGO in Nigeria dedicated to promoting mental health education, advocacy, and support, empowering individuals to navigate mental health challenges with resilience and hope especially through their Mental health Academy - COLI academy (www.coliacademy.org)

About Mental Health Universe, Kampala, Uganda

Mental Health Universe is a leading Ugandan organization focused on raising mental health awareness, providing peer support, and advocating for accessible mental health services to foster community well-being.

#MentalHealthAwarenessMonth #RecoveryIsReal #MentalHealth #MentalIllness #UgandaMentalHealth

Emotional reasoning and jumping to conclusions are not only cognitive biases but also significant mental health concerns because they can exacerbate psychological distress, contribute to mental health disorders, and impair overall well-being. In the Nigerian context, where mental health resources are limited and stigma is prevalent, these biases can amplify emotional and social challenges, making them critical issues to address.

Defining Cognitive Bias

A cognitive bias is a systematic error in thinking that distorts how individuals perceive and interpret information, leading to irrational judgments or decisions. These biases arise from mental shortcuts (heuristics) that prioritize efficiency over accuracy, often influenced by emotions, culture, or context [1]. In Nigeria, where social pressures, economic stress, and cultural norms shape decision-making, cognitive biases can have profound effects, particularly on mental health.

Emotional Reasoning

Definition: Emotional reasoning is the cognitive bias where individuals assume their emotions reflect objective reality. For example, feeling worthless leads someone to conclude, “I am worthless,” despite evidence of their value [2]. This bias equates subjective feelings with factual truth, bypassing logical evaluation.

Why It’s a Mental Health Concern: Emotional reasoning is a mental health concern because it can intensify negative emotions, perpetuate cycles of distress, and contribute to disorders like depression, anxiety, or low self-esteem. By treating emotions as evidence, individuals reinforce negative thought patterns, which cognitive behavioral therapy (CBT) identifies as a hallmark of mood disorders [3]. In Nigeria, where mental health stigma discourages help-seeking (only 20% of those with mental health issues seek professional care [14]), emotional reasoning can trap individuals in self-reinforcing despair. For instance, cultural expectations of emotional resilience may lead someone to internalize feelings of shame as truth, worsening their mental state. This bias also heightens emotional reactivity, making it harder to cope with stressors like financial strain or family obligations, common in Nigeria’s high-pressure environment.

Why It’s Wrong: Emotional reasoning is flawed because emotions are transient and influenced by external factors (e.g., stress, fatigue, or cultural norms) rather than objective reality. In Nigeria’s collectivist society, where emotional expressiveness is valued, this bias can lead to misinterpretations during social interactions, escalating conflicts or self-doubt. It distorts decision-making by prioritizing feelings over evidence, leading to impulsive or irrational choices that can worsen mental health outcomes [3].

Effects in the Nigerian Context:

• Relationships: Emotional reasoning strains Nigeria’s tight-knit family and community ties. For example, in a Lagos family meeting, a woman feels disrespected by her sister’s comment and concludes, “She hates me.” This assumption, rooted in emotion rather than evidence, sparks a feud, causing emotional distress and isolation, which can contribute to anxiety or depression in a culture where family support is a key mental health buffer.

• Productivity: In workplaces, emotional reasoning undermines performance and mental resilience. A banker in Abuja feels overwhelmed by a deadline and thinks, “I’m a failure,” leading to procrastination and heightened stress. This negative self-perception can spiral into burnout or imposter syndrome, prevalent in Nigeria’s competitive job market, where job loss fears amplify mental health risks.

• Life as a Whole: Emotional reasoning exacerbates Nigeria’s mental health crisis, where only 0.1 psychiatrists serve 100,000 people [14]. Someone feeling hopeless might conclude, “Life is pointless,” and avoid seeking help due to stigma, perpetuating depressive symptoms. In urban centers like Port Harcourt, economic pressures and traffic stress amplify negative emotions, making this bias a barrier to well-being.

Jumping to Conclusions

Definition: Jumping to conclusions is the bias of making hasty judgments without sufficient evidence, including mind reading (assuming others’ thoughts) and fortune telling (predicting negative outcomes) [4]. For example, assuming a colleague’s silence means disapproval is mind reading, while predicting a project’s failure is fortune telling.

Why It’s a Mental Health Concern: This bias is a mental health concern because it fosters paranoia, mistrust, and anticipatory anxiety, which are risk factors for anxiety disorders, social phobia, and interpersonal conflicts [5]. By assuming negative intentions or outcomes, individuals create self-fulfilling prophecies that heighten stress and erode self-confidence. In Nigeria, where social interactions are nuanced and mistrust can stem from ethnic or economic divides, jumping to conclusions amplifies interpersonal tension, leading to social withdrawal or chronic stress. The fast-paced, high-stakes environment of cities like Lagos or Kano exacerbates this bias, as rushed judgments under pressure increase anxiety and reduce coping capacity. This can also perpetuate mental health stigma, as individuals may misinterpret others’ behaviors as “madness” without evidence, further isolating those with mental health challenges.

Why It’s Wrong: Jumping to conclusions is problematic because it relies on unverified assumptions, ignoring alternative explanations and undermining trust [5]. In Nigeria’s context, where patience and dialogue are valued in communal settings, this bias clashes with cultural norms, leading to miscommunications that strain mental health. It also fuels irrational decisions, such as avoiding opportunities due to unfounded fears, which can worsen economic and emotional stress in a resource-scarce society.

Effects in the Nigerian Context:

• Relationships: In romantic or social relationships, jumping to conclusions creates conflict and emotional distress. A woman in Ibadan assumes her partner’s late reply means, “He’s cheating,” without asking about his workload. This accusation damages trust, causing relational stress and potential anxiety, especially in Nigeria’s patriarchal norms where women face heightened scrutiny.

• Productivity: In Nigeria’s entrepreneurial landscape, this bias stifles innovation and mental resilience. A tech founder in Enugu assumes an investor’s delay means rejection and abandons the pitch, missing funding. This premature judgment heightens stress and self-doubt, contributing to burnout in a high-pressure startup ecosystem.

• Life as a Whole: Jumping to conclusions fuels mistrust in Nigeria’s diverse society, worsening mental health outcomes. During interethnic interactions, someone might misinterpret a colleague’s curtness as tribal bias (e.g., “She’s rude because I’m Yoruba”), increasing social anxiety and division. This undermines social cohesion, critical for mental well-being in a country with over 250 ethnic groups.

Practical Examples of Impact on Mental Health

• Emotional Reasoning in a Family Context:

  • Scenario: A mother feels anxious about her son’s unemployment and concludes, “He’s a failure.” She discourages his tech course, believing it’s futile. Her emotional reasoning reinforces her anxiety and projects it onto her son, who internalizes her judgment, developing low self-esteem and depressive symptoms.

  • Mental Health Impact: The son’s confidence erodes, increasing his risk of depression in a society where mental health support is scarce. The mother’s chronic worry may also escalate into generalized anxiety, straining family dynamics and perpetuating a cycle of emotional distress.

• Jumping to Conclusions in a Workplace:

  • Scenario: A nurse assumes her supervisor’s lack of feedback means, “She thinks I’m incompetent.” She becomes defensive, avoiding teamwork, and her performance suffers. In reality, the supervisor is overwhelmed by hospital demands.

  • Mental Health Impact: The nurse’s paranoia fuels workplace anxiety, potentially leading to social phobia or burnout, common in Nigeria’s understaffed healthcare sector. Her strained relationship with her supervisor reduces social support, a key protective factor against mental health decline.

These examples highlight how these biases not only disrupt relationships and productivity but also directly contribute to mental health challenges like anxiety, depression, and low self-worth, particularly in Nigeria’s high-stress, low-resource context.

Solutions to Avoid These Biases and Support Mental Health

To mitigate emotional reasoning and jumping to conclusions, Nigerians can adopt culturally relevant, memorable strategies that counteract these biases while promoting mental well-being. These “tacky” solutions are designed to be practical, engaging, and aligned with Nigerian contexts, using humor and local analogies to ensure adoption. Each solution now emphasizes its mental health benefits.

Solutions for Emotional Reasoning

• “Check Your Mood’s ID”:

  • What It Means: Like verifying ID at an Airport or Bank, pause to check if your emotion reflects reality. Ask, “Is this feeling the truth, or just a noisy guest?”

  • How to Do It: Write down the emotion (e.g., “I feel useless”) and list evidence for and against it (e.g., “I missed a deadline” vs. “I’ve met 10 others”). This CBT technique challenges distorted thoughts [7].

  • Mental Health Benefit: Reduces negative thought spirals, lowering anxiety and depression risk by grounding decisions in evidence, not fleeting emotions.

  • Example: A teacher may feel angry at a student’s silence, thinking, “He disrespects me.” Checking her mood’s ID, she lists evidence: the student is shy and grieving. She offers support, reducing her stress and fostering a positive connection, which boosts her emotional resilience.

• “Jollof vs. Egusi Test”:

  • What It Means: Emotions are like preferring jollof rice over egusi soup—valid but not factual. Don’t let feelings dictate truth.

  • How to Do It: Label the emotion as “my jollof talking” and seek objective input (e.g., ask a friend or check facts). This aligns with mindfulness practices [8].

  • Mental Health Benefit: Enhances emotional regulation, preventing mood disorders by separating feelings from reality, crucial in Nigeria’s high-stress settings.

  • Example: A trader feels anxious about slow sales, thinking, “My business is ruined.” Applying the jollof test, she checks records, sees a seasonal dip, and adjusts her strategy, reducing anxiety and improving her mental clarity.

• “Take a Suya Break”:

  • What It Means: Like stepping out for suya(beef kebab), take a 5-minute break to calm emotions before acting. Physical actions reduce emotional intensity [9].

  • How to Do It: Walk, drink water, or listen to your favorite track, then reassess your conclusion.

  • Mental Health Benefit: Lowers emotional reactivity, reducing stress and preventing impulsive decisions that could worsen mental health.

  • Example: During a family dispute, a man feels betrayed and wants to cut ties. He takes a suya break, calms down, and realizes his brother’s comment was a misunderstanding, preserving family support and reducing his emotional distress.

Solutions for Jumping to Conclusions

• “Ask Like a Market Woman”:

  • What It Means: Nigerian market women ask questions to get the best deal. Before assuming, ask clarifying questions like you’re pricing fish or plantain.

  • How to Do It: Use open-ended questions (e.g., “Why did you seem upset?”) to gather facts, reflecting active listening [10].

  • Mental Health Benefit: Reduces paranoia and social anxiety by clarifying intentions, fostering trust and social connection, vital for mental health in Nigeria’s communal culture.

  • Example: A student assumes her lecturer ignored her email because he dislikes her. She asks, “Did you receive my email?” and learns his inbox was full, easing her anxiety and improving communication.

• “Play a Detective”:

  • What It Means: Like a detective, gather evidence before concluding. Treat assumptions as hypotheses to test.

  • How to Do It: List three alternative explanations for a situation (e.g., “They’re busy, distracted, or unaware”). Choose the most evidence-based [11].

  • Mental Health Benefit: Decreases anticipatory anxiety and self-doubt by promoting rational thinking, enhancing mental clarity and confidence.

  • Example: A driver in Abuja thinks his boss is planning to fire him after a brief meeting. Acting like a detective, he considers: the boss was rushed, distracted, or unaware of his work. He seeks feedback, learns he’s valued, and reduces workplace stress.

• “Wait for the Full Nollywood Plot”:

  • What It Means: Nollywood films reveal twists at the end. Don’t judge until you see the full story, avoiding hasty conclusions.

  • How to Do It: Delay judgment for 24 hours or until more information emerges, a debiasing strategy [12].

  • Mental Health Benefit: Prevents stress from premature negative predictions, fostering emotional stability and resilience, especially under Nigeria’s economic pressures.

  • Example: A woman assumes her friend snubbed her at a wedding. Waiting for the full plot, she learns her friend was handling a family crisis, preserving their friendship and reducing social anxiety.

Why These Solutions Work for Mental Health

These solutions are effective because they:

• Target Cognitive Distortions: Evidence-based techniques like listing alternatives or checking emotions align with CBT, reducing symptoms of anxiety and depression [7].

• Are Culturally Accessible: Nigerian analogies make them relatable, encouraging adoption in a society where mental health literacy is low.

• Enhance Emotional Regulation: Pausing or questioning assumptions lowers emotional arousal, preventing stress escalation [9].

• Build Social Support: Clarifying intentions (e.g., “Ask Like a Market Woman”) strengthens relationships, a key mental health protective factor in Nigeria’s collectivist culture [13].

Broader Mental Health Implications in Nigeria

In Nigeria, emotional reasoning and jumping to conclusions are critical mental health concerns due to the country’s unique challenges:

• Stigma and Resource Scarcity: With only 0.1 psychiatrists per 100,000 people and widespread stigma (70% of Nigerians view mental illness as shameful [14]), these biases exacerbate untreated distress, as individuals internalize negative emotions or misinterpret others’ behaviors as rejection.

• Economic and Social Stress: High unemployment (33% in 2023 [6]), traffic congestion, and communal expectations amplify emotional reactivity and hasty judgments, increasing risks of anxiety, depression, and social conflict.

• Cultural Dynamics: Collectivist norms prioritize group harmony, but these biases disrupt it by fostering misunderstandings, leading to isolation and reduced social support, a major mental health risk factor.

By addressing these biases with practical solutions, Nigerians can reduce psychological distress, improve coping skills, and foster resilience, contributing to better mental health outcomes in a resource-constrained society.

Conclusion

Emotional reasoning and jumping to conclusions are cognitive biases that distort reality and pose significant mental health concerns by intensifying negative emotions, fostering mistrust, and contributing to disorders like anxiety and depression. In Nigeria, these biases exacerbate distress in a high-stress, low-resource context, straining relationships, reducing productivity, and undermining well-being. Culturally tailored solutions like “Take a Suya Break” or “Ask Like a Market Woman” empower Nigerians to challenge these biases, improve emotional regulation, and enhance mental health. By integrating these strategies into daily life and community programs, the Cope and Live Mental Health Awareness Foundation creates awareness, educates, promotes resilience and reduce stigma, fostering a healthier society.

The term "depression" is frequently misused in everyday language, applied to a variety of emotions, situations, or states that differ significantly from clinical depression, a serious mental health condition. This misuse can trivialize major depressive disorder (MDD), contribute to stigma, and hinder recognition of those needing professional help. Beyond the well-known confusion with sadness and disappointment, people often misapply "depression" to describe temporary moods, stress, boredom, fatigue, minor setbacks, personality traits, or external conditions. This article outlines these misuses, provides illustrative examples, and emphasizes the importance of accurate terminology, supported by credible sources.

Common Misuses of "Depression"

• Describing Temporary Low Mood or Feeling "Down"
  People often say they are "depressed" when experiencing a brief low mood or a bad day, which contrasts with clinical depression’s persistent nature. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) requires depressive symptoms, such as low mood and loss of interest, to persist for at least two weeks for an MDD diagnosis (American Psychiatric Association, 2013). Temporary low moods are normal and typically resolve without intervention.
  Example 1: Tunde says, “I’m so depressed; my team lost the match.” His mood lifts by the next day after watching another game, indicating a fleeting emotional dip, not depression.
  Example 2: Aisha feels “depressed” after a friend cancels plans. She enjoys a family dinner later that evening, showing her low mood was short-lived and event-specific.

• Referring to General Stress or Overwhelm
  The term "depression" is sometimes used to describe stress, anxiety, or feeling overwhelmed by responsibilities like work or family. The National Institute of Mental Health (NIMH) notes that stress involves pressure or tension and is distinct from depression’s pervasive hopelessness, though chronic stress can contribute to depression (NIMH, 2023).
  Example 1: Ada says, “I’m depressed about all these deadlines.” She’s stressed but manages her tasks, unlike someone with depression who may struggle to function.
  Example 2: Obi says, “Planning this wedding is so depressing.” He’s overwhelmed by logistics, but his mood improves after delegating tasks, indicating stress, not depression.

• Expressing Boredom or Lack of Motivation
  People may misuse "depression" to describe boredom or situational lack of motivation, especially in unengaging contexts. The American Psychological Association (APA) clarifies that depression involves anhedonia—a profound loss of interest in previously enjoyable activities—not just temporary disinterest (APA, 2020). Boredom is alleviated by new stimuli, unlike depression’s persistent lack of engagement.
  Example 1: Emeka says, “I’m depressed; there’s nothing to do today.” He feels energized after finding a movie to watch, unlike the sustained disinterest in depression.
  Example 2: Fatima says, “This lecture is so depressing.” She’s bored but engages enthusiastically in a group discussion afterward, showing her mood was context-dependent.

• Describing Physical Fatigue or Low Energy
  Some use "depression" to describe physical tiredness or low energy, mistaking it for a mental health condition. While fatigue is a symptom of depression, The Lancet emphasizes that clinical depression includes emotional, cognitive, and physical symptoms, not just tiredness, which may stem from poor sleep or overexertion (Malhi & Mann, 2018).
  Example 1: Ngozi says, “I’m so depressed; I’m exhausted from work.” After resting, she feels energized, indicating fatigue rather than depression.
  Example 2: Kemi says, “I’m depressed after that long trip.” She feels refreshed after a good night’s sleep, unlike the chronic fatigue associated with depression.

• Using "Depression" as Hyperbole for Minor Setbacks
  The term is often exaggerated to describe minor inconveniences, such as bad weather or small failures. The World Health Organization (WHO) underscores that depression is a serious condition affecting over 280 million people globally, not a casual descriptor for frustrations (WHO, 2023). This misuse diminishes the disorder’s perceived severity.
  Example 1: Chike says, “This rain is so depressing.” He’s annoyed about canceled plans but remains upbeat otherwise, unlike depression’s pervasive low mood.
  Example 2: Uche says, “I’m depressed; my phone battery died.” He’s frustrated but continues his day normally after charging it, showing a minor setback, not depression.

• Equating Depression with Personality Traits or Attitudes
  Some misuse "depression" to describe pessimistic outlooks or negative personality traits, implying it’s a choice or flaw. The NIMH clarifies that depression is a medical condition involving biological, psychological, and environmental factors, not a voluntary state or inherent trait (NIMH, 2023).
  Example 1: Amara says, “He’s always depressed; he’s just negative.” The person’s pessimism reflects their outlook, not a clinical diagnosis of depression.
  Example 2: Ifeanyi says, “She’s so depressing to be around.” He’s describing a colleague’s critical attitude, not a mental health condition.

• Applying "Depression" to Economic or Social Conditions
  The term is sometimes used to describe external situations, like economic downturns or societal issues (e.g., “the economy is depressing”). While such conditions can impact mental health, the APA notes that depression refers to an individual’s mental state, not external circumstances (APA, 2020). This misuse confuses personal health with systemic issues.
  Example 1: A news headline reads, “The recession is depressing.” This describes an economic state, not a clinical condition affecting individuals.
  Example 2: Musa says, “This city’s traffic is so depressing.” He’s frustrated with external conditions, but his mood remains stable, unlike clinical depression.

Why These Misuses Are Problematic

Misusing "depression" in these ways has significant consequences:

• Trivialization: Casual use downplays the severity of clinical depression, a leading cause of disability worldwide (WHO, 2023).

• Stigma: Equating depression with normal states or choices reinforces misconceptions that it’s not a legitimate medical condition, discouraging help-seeking.

• Delayed Treatment: Mislabeling other states as depression may delay recognition of true depressive symptoms, hindering access to treatments like therapy or medication (NIMH, 2023).

• Miscommunication: Inaccurate use in conversations can lead to misunderstandings about mental health needs.

In Nigeria, where mental health stigma is prevalent, misusing "depression" can exacerbate challenges for those seeking help. For instance, if someone describes a bad day as “depressing,” it may make it harder for a person with clinical depression to disclose their condition, fearing dismissal. Institutions like the Federal Neuropsychiatric Hospital, Enugu, stress the need for accurate terminology to promote understanding and access to care.

Correct Usage and Next Steps

To use "depression" accurately, reserve it for a clinical condition characterized by persistent low mood, anhedonia, and other symptoms outlined in the DSM-5 (American Psychiatric Association, 2013). For other states, use specific terms like “stressed,” “bored,” “tired,” “frustrated,” or “upset.” 

If depression is suspected, the APA recommends consulting a mental health professional for assessment, possibly using tools like the PHQ-9 questionnaire (APA, 2020). In Nigeria, facilities such as the Federal Neuropsychiatric Hospital, Enugu, offer specialized care for depression.

References  

• American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Washington, DC: APA.  

• American Psychological Association. (2020). APA Dictionary of Psychology. Retrieved from https://dictionary.apa.org/depression  

• Malhi, G. S., & Mann, J. J. (2018). Depression. The Lancet, 392(10161), 2299–2312. https://doi.org/10.1016/S0140-6736(18)31948-2  

• National Institute of Mental Health. (2023). Depression. Retrieved from https://www.nimh.nih.gov/health/topics/depression  

• World Health Organization. (2023). Depressive Disorder (Depression). Retrieved from https://www.who.int/news-room/fact-sheets/detail/depression

The effects of stress on the body and mind can often be hidden, especially in the early stages, as they may not manifest as obvious physical symptoms. Stress can silently impact various systems, leading to issues like elevated cortisol levels, weakened immune function, digestive problems, or cardiovascular strain without immediate, noticeable signs. Over time, these hidden effects may contribute to conditions such as hypertension, anxiety, depression, or chronic fatigue.

Once symptoms begin, there is no single "cure," but the effects can often be managed or reversed with targeted interventions, depending on the severity and duration of stress. Effective strategies include:

• Lifestyle Changes: Regular exercise, a balanced diet, and adequate sleep can reduce cortisol levels and improve resilience to stress.

• Mind-Body Techniques: Practices like mindfulness through prayer, meditating on the words of scripture or deep breathing can lower stress responses and promote relaxation.

• Therapy: Cognitive-behavioral therapy (CBT) or other forms of counseling can help address underlying causes and develop coping mechanisms.

• Medical Intervention: If stress has led to conditions like anxiety or heart disease, medications or medical treatments may be necessary, guided by a healthcare provider.

• Social Support: Building strong social connections can buffer the effects of stress.

Early intervention is key, as chronic stress can lead to more severe, harder-to-reverse damage.

Stress and The Mind

Stress can significantly affect the mind. It can disrupt cognitive functions, emotional well-being, and mental health in both subtle and overt ways. Here’s how:

• Cognitive Impact: Chronic stress can impair memory, concentration, and decision-making by elevating cortisol levels, which affect the hippocampus and prefrontal cortex—brain areas critical for learning and executive function.

• Emotional Effects: Stress often leads to irritability, anxiety, mood swings, or feelings of overwhelm. It can exacerbate or trigger mental health conditions like depression or anxiety disorders.

• Behavioral Changes: Stress may cause insomnia, reduced motivation, or unhealthy coping behaviors like overeating or substance use.

• Neurological Strain: Prolonged stress can alter brain structure and function, potentially reducing resilience to future stressors and increasing vulnerability to mental health issues.

Management and Recovery: While there’s no instant cure, the mental effects of stress can often be mitigated or reversed with:

• Mindfulness practices (e.g., prayer, meditating on the words of scripture, deep breathing).

• Therapy (e.g., CBT to reframe negative thought patterns).

• Physical activity to boost endorphins and reduce cortisol.

• Social support to alleviate emotional burden.

• In severe cases, medication prescribed by a professional.

Early action is crucial to prevent long-term mental health challenges. If symptoms like persistent anxiety or depression emerge, consult a mental health professional for personalized care.

Prolonged Stress

Prolonged stress elevates glucocorticoids like cortisol, which are critical in the stress response but harmful when chronically elevated. Below, I outline cortisol’s role, the negative effects of excess glucocorticoids (including reproductive dysfunction), what levels are considered chronic, other adverse effects, simple ways to reduce cortisol, and a conclusion, with cited sources.

Cortisol’s Role in Stress Response

Cortisol, a glucocorticoid hormone from the adrenal glands, is released via the hypothalamic-pituitary-adrenal (HPA) axis during stress. It mobilizes energy by increasing blood glucose through glycogenolysis and lipolysis, suppresses non-essential functions (e.g., immune and reproductive systems), and enhances brain alertness to manage acute threats. Charmandari et al. (2005) note cortisol’s adaptive role in prioritizing survival (Physiol Rev, 85(1):77-123). Chronic activation, however, disrupts homeostasis.

Negative Effects of Excess Glucocorticoids

Chronic cortisol elevation causes widespread harm:

• Immune Suppression: Inhibits immune cell activity, increasing infection risk and slowing healing. Sapolsky et al. (2000) describe suppression of pro-inflammatory cytokines (Endocr Rev, 21(1):55-89).

• Metabolic Dysfunction: Promotes gluconeogenesis and fat redistribution, leading to weight gain, insulin resistance, and type 2 diabetes risk. Björntorp (2001) links hypercortisolemia to visceral obesity (Obes Rev, 2(3):157-166).

• Cognitive Impairment: Damages the hippocampus, impairing memory and learning. McEwen (2007) notes dendritic atrophy in the brain (Annu Rev Neurosci, 30:153-188).

• Cardiovascular Issues: Elevates blood pressure and promotes atherosclerosis, increasing heart disease risk. Whitworth et al. (2005) highlight hypertension (J Hypertens, 23(2):263-268).

• Reproductive Dysfunction: Disrupts reproductive hormones, causing irregular menstrual cycles, reduced fertility, and decreased libido. Kalantaridou et al. (2004) explain cortisol’s suppression of gonadotropin-releasing hormone (GnRH), inhibiting ovulation and spermatogenesis (J Clin Endocrinol Metab, 89(7):3187-3194).

Other Adverse Effects

Chronic cortisol elevation also causes:

• Mental Health Disorders: Linked to anxiety, depression, and mood dysregulation due to HPA axis dysfunction (Holsboer, 2000; Neuropsychopharmacology, 23(5):477-501).

• Bone Loss: Inhibits osteoblast activity, increasing osteoporosis risk (J Bone Miner Res, 2006; 21(10):1527-1536).

• Muscle Wasting: Promotes protein catabolism, causing muscle breakdown (Am J Physiol Endocrinol Metab, 2002; 283(4):E766-E773).

• Sleep Disruption: Disrupts circadian rhythms, leading to insomnia (Sleep Med Rev, 2007; 11(6):405-420).

What Levels of Cortisol Are Considered Chronic?

Cortisol levels vary diurnally, peaking in the morning and declining at night. Normal ranges depend on the testing method (e.g., blood, saliva, urine). For blood, morning cortisol typically ranges from 5-25 µg/dL (138-690 nmol/L), per Mayo Clinic Labs. Chronic elevation, or hypercortisolemia, is not defined by a single threshold but by persistent elevation above normal ranges or disrupted diurnal rhythms (e.g., high nighttime levels). Miller et al. (2007) suggest chronic stress-related hypercortisolemia is often indicated by:

• Salivary cortisol: Consistently >0.5 µg/dL (13.8 nmol/L) in late evening (normal <0.1-0.2 µg/dL).

• 24-hour urinary free cortisol: >100 µg/day (276 nmol/day) over extended periods.

• Flattened diurnal slope: Loss of the normal cortisol decline from morning to evening (Psychoneuroendocrinology, 32(1):1-13).

• These patterns, seen in chronic stress or conditions like Cushing’s syndrome, correlate with adverse health outcomes. Diagnosis requires medical evaluation, as levels vary by individual and context.

Simple Ways to Reduce Cortisol

Evidence-based strategies to lower cortisol include:

• Exercise: Moderate aerobic exercise (e.g., 30-minute brisk walk) reduces cortisol. Hill et al. (2008) found it decreases cortisol and improves mood (Psychoneuroendocrinology, 33(7):857-865). Avoid overtraining.

• Mindfulness and Meditation: Mindfulness-based stress reduction calms the HPA axis. Matousek et al. (2010) report cortisol reductions (Ann N Y Acad Sci, 1172:34-39). Practice 10-15 minutes daily.

• Sleep Hygiene: 7-9 hours of quality sleep regulates cortisol rhythms. Leproult & Van Cauter (2010) show sleep deprivation spikes cortisol (Sleep Med Rev, 14(3):163-173). Maintain consistent sleep schedules.

• Social Connection: Positive interactions buffer stress. Heinrichs et al. (2003) found social support lowers cortisol (Biol Psychiatry, 54(3):138-147). Connect with loved ones.

• Nutrition: A balanced diet with omega-3s and low glycemic index foods regulates cortisol. Epel et al. (2001) note poor diet worsens cortisol responses (Psychoneuroendocrinology, 26(1):37-49). Include fish, nuts, and whole grains.

Conclusion

Cortisol is essential for acute stress but harmful when chronically elevated, with persistent levels above normal ranges or disrupted diurnal patterns causing immune, metabolic, cognitive, cardiovascular, reproductive, and other dysfunctions. Exercise, mindfulness, sleep, social support, and nutrition can reduce cortisol. Seek medical advice for cortisol testing. Stressed yet still think you’re living your best life? Think again.

The Cope and Live Mental Health Awareness Foundation (CLIMHAF) is pleased to unveil its program of activities to commemorate World Mental Health Awareness Month and the Foundation’s first anniversary. Speaking on May 1, 2025, in Enugu, Executive Director Reverend Chukwudiebube Nwachukwu outlined the planned initiatives, emphasizing the Foundation’s commitment to community service, impactful outreach, and sustainable development.

Throughout May 2025, CLIMHAF will mark both World Mental Health Awareness Month and its first year of operation with a series of targeted activities. Reverend Nwachukwu announced that the Foundation will offer free counseling services across the month, dedicated to supporting diverse communities, including:

• Widows, Widowers, and the Elderly (65+): Support for grief, loneliness, and life transitions.

• Survivors of Sexual and Gender-Based Violence (SGBV): Tailored counseling for resilience, recovery, and empowerment.

• Persons with Impairments: Specialized mental health support to promote inclusion and well-being.

• Women Experiencing Antenatal/Postpartum Depression: Compassionate maternal mental healthcare.

• Athletes and Coaches: Counseling to enhance performance, productivity, and mental resilience.

These services will be accessible in all 12 states where CLIMHAF operates. Individuals and communities are encouraged to contact the Foundation at +2348148318965 to access these free counseling services.

Reverend Nwachukwu called on community members and stakeholders to join CLIMHAF in its ongoing efforts to promote mental wellness and empower lives through compassion and sustainable initiatives. This dual celebration underscores the Foundation’s dedication to fostering mental health awareness and creating lasting positive change across Nigeria.

The critical need to enhance mental health awareness, education, and support to combat stigma and address mental health challenges underscores the importance of this partnership between Rapha Technologies Limited (Raphatech) and Cope and Live Mental Health Awareness Foundation (Cope and Live). This collaboration aims to integrate innovative digital healthcare solutions with mental health advocacy to create sustainable, impactful outcomes for communities in Enugu, Nigeria, and beyond.

About Rapha Technologies Limited

Rapha Technologies Limited, a private limited liability company based in Enugu, Southeast Nigeria, specializes in digital healthcare solutions, including telemedicine services and micro-life insurance products. Raphatech’s mission is to deliver accessible healthcare to all societal segments, leveraging technology to bridge gaps in healthcare delivery.

About Cope and Live Mental Health Awareness Foundation

Cope and Live is a non-governmental organization dedicated to transforming lives through mental health awareness, advocacy, support, and education. The foundation focuses on vulnerable populations, including inmates, flood survivors, and individuals with impairments, providing psychosocial support and educational initiatives.

Purpose of the Partnership

Recognizing the complementary nature of their missions, Raphatech and Cope and Live have forged a strategic partnership to amplify their impact. Raphatech’s expertise in telemedicine and digital health solutions aligns with Cope and Live’s focus on mental health education and psychosocial support. This collaboration leverages the strengths of both organizations to deliver integrated healthcare and mental health solutions, particularly for underserved populations such as inmates, crisis-affected communities, schools, and sports organizations.

The partnership aims to:

• Integrate telemedicine into mental health programs to enhance access to remote consultations for underserved groups, including flood survivors and custodial center inmates.

• Provide mental health education to Raphatech’s clients, including corporate partners, business owners, and private residences, as a value-added service.

• Develop a mental health module to support Cope and Live’s COLI Mental Health Academy, enabling digital training for diverse groups such as educators, sports coaches, athletes, and healthcare providers.

Key Collaborative Initiatives

• Telemedicine Integration: Raphatech will provide a telemedicine platform, including services like E-Term and Alat-Health Connect, to support Cope and Live’s mental health outreach programs. This will enable remote mental health consultations for individuals in underserved or crisis-affected areas.

• Mental Health Education: Cope and Live will deliver mental health education and psychosocial support to Raphatech’s clients, enhancing the value of Raphatech’s digital health offerings.

• COLI Mental Health Academy Support: Raphatech will offer technical expertise to develop digital training modules for the COLI Mental Health Academy, strengthening its capacity to train individuals and organizations on holistic well-being.

• Joint Community Programs: The partnership will facilitate access to custodial centers, schools, and communities for collaborative initiatives, ensuring broader reach and impact.

Mutual Benefits

• Expanded Reach: Cope and Live gains access to Raphatech’s telemedicine technology, extending its mental health programs to remote and underserved populations.

• Enhanced Service Offerings: Raphatech strengthens its digital health portfolio with mental health education and psychosocial support services.

• Community Impact: Both organizations achieve synergistic impact through resource sharing, innovation, and holistic support, fostering sustainable community development.

• Increased Credibility: The partnership enhances the credibility of both organizations through collaborative, high-impact initiatives.

Responsibilities

Rapha Technologies Limited:

• Provide access to its telemedicine platform, including toll-free call services, for Cope and Live’s mental health programs (upon establishment of Rapha Health).

• Offer technical support for developing digital training modules for the COLI Mental Health Academy.

• Collaborate on joint marketing efforts to promote partnership initiatives to clients and partners.

Cope and Live Mental Health Awareness Foundation:

• Deliver mental health education and psychosocial support to Raphatech’s clients and target populations.

• Facilitate access to custodial centers, schools, and communities for joint programs.

• Provide feedback on the effectiveness of telemedicine services in supporting mental health initiatives.

Conclusion

This partnership between Rapha Technologies Limited and Cope and Live Mental Health Awareness Foundation represents a transformative step toward integrating digital healthcare and mental health advocacy. By combining their respective strengths, both organizations are poised to deliver innovative, accessible, and sustainable solutions that address the pressing mental health needs of communities in Nigeria and beyond.

Mental health is a cornerstone of human well-being, influencing physical, emotional, and social functioning. For individuals within custodial environments—both correctional officers and inmates—maintaining mental, psychological, and emotional stability is critical to fostering a safe, rehabilitative, and productive system. Correctional officers bear the weight of significant responsibilities, managing complex and often high-stress environments that demand resilience, emotional intelligence, and professional acumen. Prolonged exposure to stressors such as environmental challenges, societal expectations, family pressures, and the emotional toll of their duties can undermine their mental health, potentially impacting their ability to perform effectively and uphold the principles of rehabilitation.

For inmates, the custodial setting can exacerbate pre-existing mental health challenges or trigger new ones. Factors such as isolation, stigma, loss of autonomy, and limited access to mental health resources often lead to negative coping mechanisms, including substance abuse, self-harm, or withdrawal. These behaviors not only hinder personal growth but also obstruct the rehabilitative goals of the correctional system. The need for psychosocial interventions in custodial centers is thus twofold: to empower correctional officers with tools to manage stress, transform anxieties into constructive action, and enhance their capacity to support inmates; and to promote mental, emotional, and social well-being among inmates, equipping them with skills to overcome negative self-talk, rebuild hope, and adopt healthier lifestyles.

Recognizing these needs, the Cope and Live Mental Health Awareness Foundation, in partnership with the Carmelite Prisoners’ Interest Organization Nigeria (CAPIO), initiated a comprehensive psychosocial engagement program targeting three custodial centers in Enugu State. This initiative aimed to foster mental health awareness, provide education, and implement practical strategies to enhance the well-being of both correctional staff and inmates, ultimately contributing to a more effective and humane correctional system.

Introduction

The psychosocial engagement program, conducted between January 21, 2025, and April 3, 2025, targeted three custodial centers in Enugu State: Nsukka Custodial Centre, Oji River Custodial Centre, and Enugu Maximum Custodial Centre. This collaborative effort between the Cope and Live Mental Health Awareness Foundation and CAPIO was designed to address critical mental health challenges within the custodial system through targeted interventions. The program was anchored on three key objectives:

• Supporting Correctional Officers’ Mental Health and Professional Capacity: Correctional officers operate in high-pressure environments characterized by environmental stressors, societal scrutiny, and emotional demands. These factors can compromise their mental health, leading to burnout, reduced empathy, or impaired decision-making, all of which affect inmate well-being and the correctional process. The intervention provided officers with mental health education, equipping them with strategies to maintain psychological, emotional, and social resilience. Officers were trained to recognize and manage various emotions—both their own and those of inmates—using professional approaches such as patience, empathy, and stress management techniques. This training aimed to enhance their productivity, strengthen their role in rehabilitation, and foster a supportive environment for inmates.

• Addressing Inmates’ Mental Health and Coping Mechanisms: Many inmates face mental health challenges, including depression, anxiety, and substance abuse, often as a means of escaping the harsh realities of incarceration. The intervention offered psychosocial support to help inmates address these issues, promoting healthier coping mechanisms and fostering mental and emotional resilience. Through workshops and counseling, inmates were encouraged to reframe negative emotions, build hope, and develop skills to navigate their challenges without resorting to harmful behaviors.

• Enhancing the Correctional System Through Rehabilitation: A robust correctional system prioritizes rehabilitation over mere containment, preparing inmates to reintegrate into society as reformed and responsible citizens. The psychosocial engagement equipped correctional officers with knowledge and techniques to facilitate effective rehabilitation, ensuring that inmates’ time in custody leads to meaningful change. By fostering a culture of mental health awareness, the program aimed to reduce recidivism and support inmates’ successful reintegration into society.

Program Implementation

The engagement program employed a multifaceted approach, including workshops, group discussions, one-on-one counseling sessions, and mental health awareness campaigns tailored to the unique needs of each custodial center. Topics covered included stress management, emotional regulation, conflict resolution, and the importance of self-care for correctional officers, as well as coping strategies, substance abuse prevention, and goal-setting for inmates. The program also facilitated open dialogues between officers and inmates to build trust and mutual understanding, creating a more collaborative and rehabilitative environment.

Conclusion

The psychosocial engagement program spearheaded by the Cope and Live Mental Health Awareness Foundation in partnership with the Carmelite Prisoners’ Interest Organization Nigeria (CAPIO) marks a transformative milestone in addressing the mental health needs of correctional officers and inmates across Enugu State’s custodial centers. By equipping officers with the knowledge and tools to navigate stress, foster emotional resilience, and approach their roles with empathy and professionalism, the initiative has fortified their capacity to drive meaningful rehabilitation. For inmates, the program has been a lifeline, offering critical support to overcome mental health challenges, replace destructive coping mechanisms with constructive strategies, and rekindle hope for a brighter future.

The ripple effects of this initiative extend far beyond the walls of Nsukka, Oji River, and Enugu Maximum Custodial Centres. By cultivating a culture of mental health awareness and education, the program has laid the foundation for a more humane, effective, and sustainable correctional system—one that prioritizes rehabilitation over punishment and empowers inmates to reintegrate into society as reformed, responsible citizens. This holistic approach not only reduces the risk of recidivism but also fosters safer communities, demonstrating that mental health is a cornerstone of social progress.

The success of this program serves as a powerful call to action. It underscores the urgent need for ongoing investment in mental health initiatives within custodial systems and highlights the transformative potential of collaborative partnerships. By championing the psychological and emotional well-being of all stakeholders, we can redefine the purpose of incarceration, turning custodial centers into spaces of healing, growth, and second chances. This initiative is a beacon of hope, illuminating a path toward a more just, compassionate, and inclusive society where every individual is empowered to thrive.

The three-day art therapy bootcamp for children aged 6–12 held by Cope and Live Mental Health Awareness Foundation revealed critical insights into the emotional and psychological challenges faced by young participants drawn from different schools in Enugu, underscoring the urgent need for targeted mental health awareness and education to promote holistic well-being. Key issues observed included name-calling, lack of resilience, and indecision, each with significant short- and long-term consequences if not addressed. Below, we outline these issues, their effects on children, and the potential negative outcomes if they persist into adulthood.

1. The Problem of Name-Calling

Issue and Effects on Children: Participants frequently reported being subjected to derogatory labels such as “duck mouth,” “fool,” “dummy,” "idiot", “fatty bum bum,” and “ugly duckling” from peers, teachers, parents, and others. These labels significantly undermined their self-confidence, self-esteem, and overall mental well-being. The internalization of such names fostered negative self-perceptions, leading to reduced motivation, impaired social interactions, and diminished academic performance. During art-based exercises, children visually expressed feelings of anger, worry, and sadness, often linking these emotions to the impact of name-calling.

Long-Term Consequences if Unaddressed: If carried into adulthood, the effects of name-calling can manifest as chronic low self-esteem, social anxiety, and difficulty forming healthy relationships. Adults who internalize negative labels may struggle with professional confidence, experience higher rates of depression, and exhibit self-sabotaging behaviors, limiting personal and career growth.

2. The Issue of Lack of Resilience

Issue and Effects on Children: Many children displayed a lack of social, mental, and emotional resilience, with some expressing feelings of despair and exhaustion due to pressures such as bullying, academic stress, parental expectations, and neglect. A few participants admitted to contemplating giving up on life, highlighting the severity of their emotional distress. This lack of resilience hindered their ability to cope with challenges, manage emotions, and maintain positive peer relationships.

Long-Term Consequences if Unaddressed: Without intervention, a lack of resilience in childhood can lead to poor stress management, increased vulnerability to mental health disorders, and difficulty navigating setbacks in adulthood. Adults with low resilience may struggle with workplace challenges, exhibit avoidance behaviors, and face heightened risks of burnout or substance abuse as maladaptive coping mechanisms.

3. The Challenge with Indecision

Issue and Effects on Children: Indecision was prevalent among participants, particularly during painting exercises, where many struggled to make choices or commit to decisions. This behavior reflects underlying anxiety, fear of failure, or lack of confidence, which can impede problem-solving and independent thinking. Indecision also contributed to frustration and disengagement during activities, further affecting their emotional well-being and participation.

Long-Term Consequences if Unaddressed: Persistent indecision can evolve into chronic procrastination, fear of risk-taking, and difficulty with career and life planning in adulthood. Adults who struggle with decision-making may experience stalled professional growth, strained relationships, and a pervasive sense of unfulfillment due to missed opportunities.

Summary of Program Interventions

To address these issues, the bootcamp implemented targeted interventions:

Mental Health Awareness and Education: Conducted by trained child psychologist Mrs. Uzoamaka Nwachukwu, these sessions equipped children with tools to identify and manage emotions, build self-esteem, and develop coping strategies.

Multi-Sport Activities: Led by certified trainer-coach Ebere Amaraizu, Chairman of Rangers International Football Club Foundation, these activities promoted teamwork, confidence, and emotional resilience.

Conclusion and Recommendation

The observations from the bootcamp highlight the critical need for intensive mental health education and support for children and adolescents. Name-calling, lack of resilience, and indecision not only impair children’s immediate well-being but also pose significant risks to their long-term mental health and success. By fostering emotional intelligence, resilience, and confidence through structured interventions, we can empower young individuals to overcome these challenges and thrive into adulthood. Continued investment in holistic well-being programs is essential to ensure children develop the skills needed for a healthy, productive future. To address these critical issues and foster success, emotional and physical resilience, self-awareness, and holistic well-being in children, we invite schools to schedule a visit with our team. Please contact us by emailing info@copeandlive.foundation or calling 08148318965 to arrange a program tailored to your students’ needs.

The CEOWORLD magazine article, published on January 13, 2025, ranks 197 countries based on stress levels across four categories: work-related stress, money-related stress, social and family-related stress, and health and safety-related stress.

• Nigeria’s Ranking: According to the 2025 CEOWORLD magazine survey, Nigeria ranks 180 out of 197 countries for stress levels. Countries reporting higher stress levels include Sierra Leone, Liberia, Somalia, Democratic Republic of the Congo, Niger, Mozambique, Eritrea, Sudan, North Korea, Madagascar, Central African Republic, Yemen, Malawi, Syria, Afghanistan, South Sudan, and Burundi, with Burundi identified as the most stressed nation. In addition, related sources, such as a Statista report from 2023, indicate Nigeria is among the most stressed nations, with around 62% of respondents reporting stress the previous day.

Reasons for Nigeria’s High Depression and Stress Rates

Based on the CEOWORLD article, related sources, and general knowledge about Nigeria’s mental health landscape, the following factors contribute to Nigeria’s high depression and stress rates:

• Economic Instability and Poverty:

  • Nigeria faces significant economic challenges, with over 40% of the population living below the poverty line and a GDP per capita of approximately $2,000–$2,400.

  • High unemployment rates, especially among youth (over 50% in some regions), and rising inflation exacerbate financial stress, leading to feelings of hopelessness and depression.

  • The CEOWORLD article highlights money-related stress as a key factor in developing countries, directly applicable to Nigeria.

• Limited Mental Health Infrastructure:

  • Nigeria has a severe shortage of mental health professionals, with only about 250 psychiatrists for a population exceeding 200 million.

  • Mental health facilities are scarce, particularly in rural areas, and funding for mental health services is minimal (less than 1% of the health budget).

  • This lack of access prevents timely diagnosis and treatment of depression, worsening outcomes.

• Cultural Stigma and Misconceptions:

  • Mental health issues, including depression, are often stigmatized in Nigeria. Many attribute mental illness to spiritual or supernatural causes, discouraging individuals from seeking professional help.

  • The Cope and Live Mental Health Awareness Foundation addresses this stigma.

• Social and Family-Related Stress:

  • The CEOWORLD article notes social and family-related stress as a key metric. In Nigeria, societal pressures, such as expectations to provide financially for extended families, contribute to stress and depression.

  • Gender-based violence, child marriage, and other social issues disproportionately affect women and youth, increasing mental health risks.

• Health and Safety Concerns:

  • Nigeria faces security challenges, including insurgencies (e.g., Boko Haram), communal violence, and kidnapping, which create a pervasive sense of insecurity.

  • The CEOWORLD article links health and safety-related stress to developing countries, and Nigeria’s high crime rates and political instability amplify this.

  • Poor healthcare access and high disease burden (e.g., malaria, HIV/AIDS) further compound mental health challenges.

• Historical and Political Instability:

  • Decades of political instability, corruption, and weak governance have eroded trust in institutions, contributing to collective stress and despair.

  • The CEOWORLD article mentions political instability as a stressor in countries like Burundi, and Nigeria shares similar challenges.

• Urbanization and Lifestyle Pressures:

  • Rapid urbanization in cities like Lagos leads to overcrowded living conditions, long commutes, and work-life imbalance, contributing to stress.

  • The CEOWORLD article’s focus on work-related stress is relevant, as Nigeria’s informal economy often involves long hours with low pay.

Proposed Solutions

With an emphasis on improving holistic wellbeing, the Cope and Live Mental Health Awareness Foundation, using evidence-based mental health interventions, proposes the following solutions to address Nigeria’s high depression and stress rates. Solutions like Education, Awareness, Reducing stigma, Support, Community based Interventions, especially focusing on Youth and vulnerable populations have formed the bulk of our work and interventions since inception:

• Enhance Mental Health Infrastructure:

  • Increase Funding: Allocate a higher percentage of the national health budget (e.g., 5–10%) to mental health services, as recommended by the WHO.

  • Train Professionals: Expand training programs for psychiatrists, psychologists, and community health workers to address the shortage of mental health professionals.

  • Decentralize Services: Establish mental health clinics in rural and underserved areas to improve access.

• Reduce Stigma Through Education:

  • Public Awareness Campaigns: Launch nationwide campaigns, like those likely run by Cope and Live Mental Health Awareness Foundation, using media, schools, and religious institutions to educate about depression as a medical condition.

  • Community Engagement: Organize workshops and support groups to foster open discussions about mental health, reducing shame and encouraging help-seeking.

• Address Economic Stressors:

  • Job and Skill Creation: Implement youth employment programs and vocational training to reduce unemployment, a key driver of financial stress highlighted in the CEOWORLD article. The Cope and Live Mental Health Awareness Foundation skill acquisition centre champions this solution through its mushroom farming training among others.

  • Social Safety Nets: Expand microfinance programs and cash transfer schemes to alleviate poverty and provide financial stability for vulnerable populations.

  • Price Stabilization: Government policies to control inflation and stabilize food prices can reduce money-related stress.

• Improve Access to Mental Health Support:

  • Helplines and Telehealth: Scale up mental health helplines and telemedicine platforms, as offered by Cope and Live Mental Health Awareness Foundation and others, to provide remote counseling, especially in areas with no physical clinics.

  • Subsidized Care: Offer free or low-cost mental health services, including therapy and medications, to make treatment affordable.

  • Integration with Primary Care: Train primary healthcare workers to screen for and manage depression, integrating mental health into existing health systems.

• Promote Community-Based Interventions:

  • Support Groups: Establish peer-led support groups in communities to provide safe spaces for sharing experiences and coping strategies.

  • Psychoeducation: Educate families and caregivers about recognizing and supporting loved ones with depression, reducing social stigma and isolation.

• Address Safety and Security:

  • Strengthen Security: Improve policing and conflict resolution mechanisms to reduce violence and insecurity, addressing health and safety-related stress noted in the CEOWORLD article.

  • Trauma-Informed Care: Train mental health providers to offer trauma-focused therapies for individuals affected by violence or displacement.

• Leverage Technology and Innovation:

  • Mobile Apps: Develop mental health apps offering self-help tools, mindfulness exercises, and connections to counselors, tailored to Nigeria’s high mobile penetration rate.

  • Data-Driven Advocacy: Use data, like the CEOWORLD stress rankings, to advocate for policy changes and attract international funding for mental health programs.

• Policy and Advocacy:

  • Mental Health Legislation: The Mental Health Act 2021 which updated Nigeria’s outdated Lunacy Act of 1958 should be implemented and concerns raised addressed to protect rights and ensure care.

  • Partnerships: Collaborate with international organizations and local NGO’s to scale up interventions and share best practices.

• Focus on Youth and Vulnerable Groups:

  • School-Based Programs: Introduce mental health education in schools to teach coping skills and resilience to youth, who are at high risk for stress and depression.

  • Gender-Sensitive Interventions: Provide targeted support for women and girls facing gender-based violence or societal pressures, addressing social and family-related stress.

• Promote Work-Life Balance:

  • Workplace Policies: Encourage employers to adopt flexible hours or mental health days, reducing work-related stress as highlighted in the CEOWORLD article.

  • Stress Management Training: Offer workshops on mindfulness, time management, and stress reduction techniques in workplaces and communities. Cope and Live Mental Health Awareness Foundation offers this through our mental health academy - www.coliacademy.org

The Cope and Live Mental Health Awareness Foundation is a non-profit organization in Nigeria dedicated to:

• Raising awareness about mental health issues, including depression, anxiety, and other disorders.

• Reducing stigma through education and community engagement.

• Providing support services, such as counseling, helplines, and psychological first aid.

• Advocating for improved mental health infrastructure and policies in Nigeria.

The foundation emphasizes Nigeria’s high depression rates, aligning with reports from organizations like the World Health Organization (WHO), which estimate that over 7 million Nigerians suffer from depression. Since inception, the foundation’s mission involves addressing systemic barriers to mental health care and promoting accessible solutions.

• Day 1: Do Lesson 1 (Garden Check-In). Spend 10 minutes reflecting.

Goal: Understand mental health basics, learn practical tools, and build habits to thrive mentally in a short time.

• Timeline: Practice one lesson daily for 5 days, spending 10-15 minutes per day. Repeat or revisit as needed to master.

Lesson 1: What Is Mental Health?

Concept: Mental health is how well your mind thinks, feels, and copes with life’s ups and downs. It’s not just the absence of problems (like depression or anxiety) but also the presence of positive traits, like resilience and joy. Everyone has mental health, just like everyone has physical health.

Analogy: Think of your mind as a garden. A healthy garden has blooming flowers (positive emotions), strong roots (coping skills), and regular care (habits like rest or reflection). Weeds (stress, negative thoughts) pop up sometimes, but with care, you keep the garden thriving.

Why It Matters: Understanding mental health helps you spot when your “garden” needs attention and gives you tools to nurture it.

Practical Exercise: The Garden Check-In (10 min)

• Grab a notebook or phone. Write down how your “mental garden” feels today:

  • What’s blooming? (e.g., “I felt happy talking to a friend.”)

  • Any weeds? (e.g., “I’m worried about work.”)

  • What needs care? (e.g., “I need more rest.”)

• Rate your overall mental health from 1 (struggling) to 10 (thriving).

• End by writing one thing you’ll do today to care for your garden (e.g., “Take a 5-minute walk.”).

Tip to Stick: Do this check-in each morning for a week, like checking the weather. It builds self-awareness, a key mental health skill. Studies show self-monitoring improves emotional regulation (Gross, 1998). Add a prayer to the Garden Check-In: “Lord, help me tend the mind You gave me.”

Borderline Personality Disorder (BPD) is a complex and often misunderstood mental health condition characterized by intense emotions, unstable self-image, impulsive behaviors, and a profound fear of abandonment. Individuals with BPD may experience emotions more intensely and for longer durations, making daily life feel overwhelming.

What BPD Feels Like

Living with BPD can involve:

• Rapid, intense mood swings that feel unpredictable.

• Black-and-white thinking, where people or situations are seen as all good or all bad.

• Impulsive actions, such as overspending, substance use, or self-harm, often followed by regret.

• Persistent feelings of emptiness or uncertainty about one’s identity.

• Turbulent relationships driven by emotional highs and lows.

These experiences can lead to shame and guilt, as many with BPD are aware of how their behaviors affect others. Unfortunately, stigma often labels them as “toxic” or “manipulative,” discouraging them from seeking help.

Breaking the Stigma

BPD is not a life sentence. With evidence-based treatments like Dialectical Behavior Therapy (DBT), individuals can learn to regulate emotions, build healthier relationships, and lead fulfilling lives. Recovery is achievable with the right support.

How to Support Someone with BPD

• Educate Yourself: Understanding BPD reduces judgment and fear.

• Show Compassion: Recognize that individuals are not defined by their symptoms.

• Encourage Treatment: Professional therapy and support can transform lives.

• Set Healthy Boundaries: Offer support while maintaining mutual respect and well-being.

BPD is a serious but manageable condition. If you or a loved one is struggling, seek professional help without hesitation. With care, commitment, and resources, individuals with BPD can thrive.

Every March 30th, the world marks World Bipolar Day, a day dedicated to increasing awareness and understanding of bipolar disorder. Despite its prevalence, misconceptions and stigma continue to cloud the reality of this condition, leaving many to suffer in silence.

How You Can Help

1. Listen without judging

2. Encourage treatment

3. Spot warning signs like a sudden spending spree or withdrawal.

Understanding Bipolar Disorder

Bipolar disorder is a complex mental health condition characterized by profound mood swings, ranging from episodes of heightened energy and euphoria (mania or hypomania) to intense sadness and despair (depression). These shifts transcend typical emotional fluctuations, deeply impacting an individual’s thoughts, behaviors, and ability to function in daily life.

The Connection to Childhood Abuse and Unresolved Grief

For some, bipolar disorder may be linked to childhood trauma, such as abuse or unresolved grief. Experiences of emotional, physical, or sexual abuse can impair emotional regulation, heightening the risk of mood instability later in life. Similarly, unaddressed grief—stemming from loss, abandonment, or neglect—can produce persistent emotional distress, manifesting as the dramatic highs and lows associated with bipolar disorder. When these early wounds remain unhealed, they may contribute to the condition’s unpredictable nature.

Recognizing the Signs and Symptoms

• Manic Episodes: Marked by surging energy, reduced need for sleep, rapid speech, impulsive decision-making, and excessive confidence or irritability.

• Depressive Episodes: Characterized by persistent sadness, loss of interest in activities, fatigue, difficulty concentrating, feelings of worthlessness, and, in severe cases, suicidal thoughts.

• Mood Cycling: Some individuals experience rapid shifts between extremes, while others endure prolonged periods of stability punctuated by episodic relapses.

The Burden of Stigma

Stigma surrounding bipolar disorder remains a significant barrier to care. Too often, those affected are misjudged as unstable or dismissed as overly emotional, fostering isolation, fear of judgment, and delays in diagnosis. These misconceptions compound the challenges of managing the condition, leaving many without the support they need.

Managing Bipolar Disorder

With appropriate treatment, lifestyle modifications, and robust support networks, individuals with bipolar disorder can thrive and lead meaningful lives. Effective management often combines medication, evidence-based therapies, self-care strategies, and nurturing relationships to promote long-term stability.

Breaking the Silence

Bipolar disorder does not define a person—it is a condition, not an identity. Through understanding, empathy, and education, we can transform lives. On this World Bipolar Day, let’s confront stereotypes, uplift those impacted, and champion mental health care free from shame or prejudice. If you or a loved one is struggling, professional help is available—mental health is a priority worth pursuing.

• “It’s a real condition, not a personality flaw.”

• “It affects about 1-3% of people worldwide, often showing up in late teens or early adulthood.”

• "Mania isn’t ‘fun.’ Depression isn’t ‘sad.’

• “Not leaving bed for weeks. That’s bipolar."

• “it’s a brain-based illness—MRI studies show differences in activity, especially in the prefrontal cortex. “It’s not weakness; it’s wiring.”

• "Bipolar: 3 days awake, 3 weeks crashed. It’s not mood swings—it’s a brain on fire."

• "1 in 50 have bipolar. Your ‘dramatic’ friend might just need help."

• "It’s not a choice. It’s chemistry. Stop telling them to ‘snap out of it.’"

• "Bipolar stole her job, her sleep, her peace. Awareness might’ve saved them."

• "Highs so high you jump off roofs. Lows so low you don’t get up. Bipolar isn’t invisible—it’s ignored."

• "Think lithium’s a cure? It’s a lifeline. Bipolar’s a battle, not a phase."

Key Reminder

It is essential to acknowledge that seeking help reflects strength and courage, not weakness. Survivors of sexual and gender-based violence are entitled to comprehensive support, justice, and the opportunity to build a future free from violence.

Introduction

Sexual and Gender-Based Violence (SGBV) constitutes a grave breach of human rights, disproportionately impacting women and girls, while also affecting men and boys. This form of violence encompasses acts such as rape, sexual assault, intimate partner violence, child marriage, female genital mutilation, and other detrimental practices. Survivors of SGBV frequently endure profound physical, psychological, and emotional trauma.

Mental health care is pivotal in facilitating survivors’ recovery, restoring their self-esteem, and supporting their reintegration into society. This discussion will briefly address the significance of mental health support, effective care strategies, prevention efforts, and pathways for survivors to access vital services.

Understanding the Mental Health Impact of SGBV on Survivors

Survivors of SGBV experience long-term mental health consequences, including:

Psychological Effects:

• Post-Traumatic Stress Disorder (PTSD): Recurrent flashbacks, nightmares, and intense anxiety.

• Depression: Persistent sadness, hopelessness, and loss of interest in activities.

• Anxiety Disorders: Fear, panic attacks, and constant worry.

• Suicidal Thoughts and Self-Harm: Feelings of worthlessness and escape through self-harm.

Emotional and Behavioral Impacts:

• Reduced self-esteem and feelings of self-blame: Individuals may experience a diminished sense of self-worth, often internalizing guilt or shame as a result of their trauma, leading to persistent negative self-perception.

• Challenges in establishing or sustaining relationships: Survivors may struggle with trust, intimacy, or emotional vulnerability, which can hinder their ability to form healthy interpersonal connections or maintain existing bonds with family, friends, or partners.

• Exhibiting aggressive or withdrawn tendencies: Behavioral responses can vary widely, with some individuals displaying heightened irritability, anger, or aggression, while others may become socially isolated, emotionally detached, or excessively reserved as a protective mechanism.

• Reliance on substance use as a coping strategy: To numb emotional pain or suppress traumatic memories, some may turn to alcohol, drugs, or other substances, potentially leading to dependency or addiction as a maladaptive means of managing distress.

 Social and Economic Consequences:

• Stigma and discrimination from family and community: Survivors often face social ostracism, judgment, or exclusion from their families and communities, exacerbating their isolation and hindering social reintegration.

• Loss of economic opportunities due to inability to work: Physical, emotional, or psychological trauma may impair survivors’ capacity to engage in employment or education, resulting in reduced financial independence and long-term economic instability.

• Increased risk of revictimization: The combination of social marginalization, economic vulnerability, and psychological distress can heighten survivors’ susceptibility to further exploitation or abuse, perpetuating a cycle of violence.

Mental Health Care for Survivors of SGBV

Mental health care plays an essential role in facilitating healing and promoting reintegration for SGBV survivors. It encompasses a range of evidence-based and supportive interventions, including:

Psychological First Aid (PFA)

PFA is an immediate, compassionate intervention designed to stabilize survivors emotionally and provide initial comfort following trauma. Key components include:

• Active listening without pressuring speech: Offering a safe, nonjudgmental space for survivors to share at their own pace, if they choose.

• Provision of practical support and information: Addressing immediate needs, such as safety or resources, while delivering clear, accessible guidance.

• Linkage to additional services: Connecting survivors with relevant support networks, including medical care, counseling, or community resources.

Trauma-Informed Counseling and Therapy

Specialized therapeutic approaches help survivors process their experiences and rebuild resilience. These include:

• Cognitive Behavioral Therapy (CBT): A structured, goal-oriented approach that assists survivors in processing traumatic memories, reframing negative thought patterns, and developing coping strategies.

• Group Therapy: Facilitates peer-to-peer support in a safe environment, fostering a sense of community and reducing feelings of isolation through shared experiences.

• Psychosocial Support: Community-based initiatives, such as women’s safe spaces or social reintegration programs, that enhance emotional well-being and strengthen social connections.

Medication for Severe Cases

In instances of significant mental health challenges, such as severe depression or anxiety, medical professionals may prescribe:

• Antidepressants and anti-anxiety medications: Pharmacological interventions tailored to alleviate acute symptoms and support overall therapeutic progress.

Holistic Healing Approaches

Complementary practices can enhance emotional recovery and self-expression, including:

• Meditation, yoga, and mindfulness practices: Techniques that promote relaxation, emotional regulation, and mental clarity.

• Art and music therapy: Creative outlets that enable survivors to express complex emotions and reclaim agency in a nonverbal, therapeutic setting.

• Physical activities: Engagement in sports, exercise, or movement-based programs to alleviate stress, improve physical health, and boost mood through endorphin release.

• These integrated mental health strategies collectively aim to address the diverse needs of SGBV survivors, supporting their journey toward recovery and empowerment.

Prevention of SGBV and Promotion of Mental Well-Being

Efforts to prevent SGBV and foster mental well-being require a multifaceted approach, addressing individual, community, and systemic levels. These strategies aim to reduce incidence, mitigate risk factors, and support holistic recovery.

1. Individual Level

• Raising awareness of personal rights and boundaries: Educating individuals about their inherent rights, consent, and the importance of maintaining personal autonomy to empower informed decision-making.

• Building self-confidence and assertiveness skills: Equipping individuals with the tools to advocate for themselves, set boundaries, and resist coercion through targeted skill-building programs.

• Learning coping strategies for stress and trauma: Providing training in evidence-based techniques, such as stress management and emotional regulation, to enhance resilience and support mental health.

2. Community Level

• Engaging community leaders to challenge harmful norms: Collaborating with influential figures to dismantle cultural attitudes and practices that perpetuate gender-based violence, fostering a shift toward equitable social norms.

• Providing safe spaces for survivors and at-risk individuals: Establishing accessible, secure environments where individuals can seek refuge, support, and resources tailored to their needs.

• Encouraging male involvement in gender equality: Promoting active participation of men and boys in initiatives that advocate for gender equity, challenge toxic masculinity, and reduce violence.

3. Policy and Institutional Level

• Strengthening laws and policies against SGBV: Developing and enforcing robust legal frameworks that criminalize SGBV, protect survivors, and ensure accountability for perpetrators.

• Enhancing training for law enforcement and healthcare workers: Implementing comprehensive, trauma-informed training programs to improve responsiveness, sensitivity, and effectiveness in handling SGBV cases.

• Increasing funding for mental health and survivor services: Allocating greater resources to expand access to counseling, psychosocial support, and rehabilitation programs, ensuring sustainable care for affected individuals.

• These coordinated efforts across individual, community, and institutional domains aim to prevent SGBV, promote mental well-being, and create a supportive environment for survivors and communities alike.

Accessing Mental Health Services for Survivors of SGBV

Survivors of SGBV require access to mental health services that prioritize safety, confidentiality, and a survivor-centered approach to ensure effective care and recovery.

i. Where to Seek Help

A variety of resources are available to provide comprehensive support tailored to survivors’ needs:

• Hospitals and Health Clinics: Offer psychological support alongside medical care to address both emotional and physical health needs.

• Non-Governmental Organizations (NGOs): Provide counseling, shelter, and legal assistance, often with a focus on holistic survivor support.

• Women’s and Youth Centers: Serve as safe, inclusive spaces offering psychosocial support and opportunities for peer connection.

• Government Social Welfare Offices: Deliver free or subsidized mental health services through public welfare programs.

• Online and Tele-Helplines: Provide anonymous, accessible support for survivors seeking immediate assistance or guidance remotely.

ii. Barriers to Accessing Services

Several obstacles can impede survivors’ ability to obtain necessary care:

• Fear of stigma and discrimination: Concerns about judgment or social exclusion may deter survivors from seeking help.

• Lack of awareness about available services: Insufficient knowledge of existing resources can limit access to support.

• Financial constraints: High costs or lack of affordable options may prevent survivors from pursuing mental health care.

• Lack of trained mental health professionals in rural areas: Geographic disparities in service availability can restrict access for those in underserved regions.

iii. How to Overcome Barriers

Targeted strategies can enhance access and improve service uptake:

• Awareness campaigns to reduce stigma: Public education initiatives that normalize seeking help and challenge societal attitudes toward SGBV survivors.

• Community-based support groups: Localized networks that offer peer encouragement, reduce isolation, and provide practical guidance on available resources.

• Free or subsidized mental health services for survivors: Expanded funding and policy measures to ensure cost is not a barrier to care, particularly for vulnerable populations.

By addressing these access points, barriers, and solutions, mental health services can become more equitable and responsive to the diverse needs of SGBV survivors.

Why Mental Health Support is Essential for Survivors of SGBV

Mental health support is a cornerstone of recovery for SGBV survivors, offering vital benefits that facilitate healing and restoration. Its importance lies in the following key areas:

• Processing trauma and restoring emotional stability: Targeted mental health interventions enable survivors to address and work through traumatic experiences, fostering emotional resilience and balance.

• Empowering life and relationship reconstruction: By providing tools to rebuild self-worth and trust, support services help survivors reclaim agency and strengthen interpersonal connections.

• Reducing the risk of long-term psychological disorders: Early and consistent mental health care mitigates the potential development of chronic conditions such as depression, anxiety, or post-traumatic stress disorder (PTSD).

• Enhancing capacity for justice and societal reintegration: Access to mental health resources bolsters survivors’ confidence and emotional readiness to pursue legal recourse and successfully reengage with their communities.

• These outcomes underscore the indispensable role of mental health support in addressing the multifaceted impacts of SGBV and promoting survivors’ long-term well-being.

Role of Society in Supporting the Mental Health of SGBV Survivors

The collective involvement of society is critical to ensuring that survivors of sexual and gender-based violence (SGBV) receive comprehensive care and support for their mental health. Each segment of society has a distinct and impactful role:

• Families: Provide unwavering emotional support in a nonjudgmental manner, fostering a nurturing environment that validates survivors’ experiences and promotes healing.

• Communities: Establish safe, inclusive spaces where survivors feel protected, while proactively identifying and reporting instances of abuse to prevent further harm.

• Government and Non-Governmental Organizations (NGOs): Deliver essential services, such as counseling and legal aid, and advocate for policies that prioritize survivor well-being and systemic change.

• Religious and Traditional Leaders: Act as influential voices to confront and dismantle harmful cultural norms, promoting attitudes and practices that uphold gender equity and survivor dignity.

• Through these collaborative efforts, society can create a supportive framework that empowers SGBV survivors to recover and thrive.

Conclusion

In conclusion, it is imperative to recognize that survivors of sexual and gender-based violence (SGBV) require robust mental health support to facilitate their healing, restore their confidence, and enable successful reintegration into society. Access to psychological care, community-based support, and legal protections forms the foundation of their recovery process. By prioritizing the prevention of SGBV and ensuring the availability of survivor-centered mental health services, society can cultivate an environment that promotes resilience and empowerment for all those impacted.

The Cope and Live Mental Health Awareness Foundation, in collaboration with Coli Mental Health Academy, launched a 6-week intensive mushroom farming training program for selected candidates on March 18, 2025, in Enugu. The program began with a 2-day psychosocial engagement and training session, designed to enhance participants' self-awareness, goal-setting, and decision-making skills, while introducing them to mushroom farming.

CURRICULUM

The training curriculum includes: Week 1 (2 days) - Mushroom Business and Psychosocial Awareness; Week 2 (2 days) - hands-on substrate formulation, pasteurization, and inoculation; Weeks 3-5 - follow-up activities; and Week 6 (1 day) - fruiting room experience and trainee evaluation. Starter packs will be provided to participants to kickstart their mushroom farming ventures, fostering economic empowerment and sustainable livelihoods.

AIM

Reverend Chukwudiebube Nwachukwu, Executive Director of Cope and Live Mental Health Awareness Foundation and COLI Mental Health Academy, emphasized that the initiative aims to empower vulnerable individuals, offering financial independence and positive pathways to become societal assets. The program targets at least 20 participants, both male and female, through a hybrid physical and virtual format.

FOCUS

Skill Acquisition Centre Manager Michael Osiagor highlighted the program's focus on redirecting vulnerable individuals from crime and disorder, integrating psychosocial engagement to unlock participants' potential and address past challenges through cognitive behavioral training.

This article looks at the Psychological wellbeing of incarcerated persons and why empathy is important, as well as its significance which can be understood through ethical, practical, and societal lenses. Here’s a breakdown of why:

Ethical Perspective

Empathy—understanding and sharing the feelings of others—is a cornerstone of human dignity. Incarcerated individuals, despite their crimes, remain human beings with emotions, histories, and potential for change. Denying them empathy risks dehumanizing them, which contradicts the principle that all people deserve basic respect, regardless of their actions. Studies in criminology, like those from restorative justice advocates (e.g., Zehr, 1990), argue that recognizing the humanity of offenders fosters accountability and healing rather than just punishment.

Practical Perspective

Empathy can improve outcomes within the justice system. Prison staff who show empathy—such as guards or counselors—can build trust, reducing tension and violence. A 2018 study in The Prison Journal found that empathetic interactions between staff and inmates correlated with lower rates of recidivism, as inmates felt more supported in rehabilitation efforts. For example, programs like Norway’s humane prison model, which emphasizes empathy and respect, boast recidivism rates as low as 20%, compared to 60-70% in more punitive systems like the U.S. Empathy also aids mental health; incarcerated individuals often face trauma, and empathetic engagement can mitigate despair, suicide risk, or aggression.

Societal Perspective

Most incarcerated people will eventually return to society—about 95% in the U.S., per Bureau of Justice Statistics. Showing empathy during incarceration can influence their reintegration. If they experience only hostility or indifference, they’re more likely to reoffend, perpetuating crime cycles. Conversely, empathy can encourage personal growth, as seen in initiatives like victim-offender mediation, where understanding between parties reduces resentment and fosters reform. A society that values empathy toward the incarcerated signals a commitment to rehabilitation over retribution, potentially lowering long-term crime rates.

Counterpoints and Balance

Critics might argue that empathy could be misinterpreted as leniency, undermining justice for victims. However, empathy doesn’t negate accountability—it complements it by addressing root causes like poverty or mental illness, which punishment alone often overlooks. The challenge lies in balancing empathy with fairness, ensuring it doesn’t excuse harm but promotes transformation.

Psychological Well-being of incarcerated individuals

Mental health issues among incarcerated individuals are a significant public health concern. The prison environment can exacerbate pre-existing mental health problems and contribute to the development of new ones. This handout aims to provide an overview of the mental health issues faced by incarcerated individuals, the contributing factors, the impact of incarceration on mental health, and potential solutions.

1. Prevalence of Mental Health Issues in Prisons

In Nigeria, incarcerated individuals face significant mental health challenges. Studies indicate high prevalence rates of psychiatric disorders among prisoners, with depression and anxiety being particularly common.

• A study in a medium-security prison in Benin City found that 80.6% of inmates exhibited general psychiatric morbidity, with 72.6% showing symptoms of depression and 77.8% experiencing anxiety. 

• Research in an underserved prison in northwestern Nigeria reported that 47.4% of inmates had psychiatric disorders, with major depression being the most prevalent at 23.2%. 

• Comorbidity: Many incarcerated individuals with mental health issues also struggle with substance use disorders.

2. Common Mental Health Disorders Among Incarcerated Individuals

a.     Mood Disorders:

• Depression

• Bipolar Disorder

b.    Anxiety Disorders:

• Generalized Anxiety Disorder (GAD)

• Post-Traumatic Stress Disorder (PTSD)

c.     Psychotic Disorders:

• Schizophrenia

• Schizoaffective Disorder

d.    Substance Use Disorders:

• Alcohol Use Disorder (AUD)

• Opioid Use Disorder (OUD)

e.     Personality Disorders:

• Antisocial Personality Disorder

• Borderline Personality Disorder

3. Contributing Factors to Mental Health Issues in Incarceration:

Several factors contribute to the deteriorating mental health of incarcerated individuals in Nigeria:

i. Overcrowding: Prisons often operate beyond their capacity, leading to stressful living conditions.

ii. Extended Pretrial Detention: A significant number of inmates are awaiting trial, leading to uncertainty and anxiety. 

iii. Inadequate Healthcare Services: There is a shortage of mental health professionals in prisons, resulting in insufficient care. 

iv. Stigma and Misunderstanding: Mental health conditions are often misunderstood, leading to neglect and abuse. 

v. Pre-existing Conditions: Many inmates enter prison with undiagnosed or untreated mental health disorders.

vi. Trauma: High rates of trauma, including childhood abuse, domestic violence, and community violence, are prevalent among incarcerated individuals.

vii. Stressors of Prison Life: Incarceration can include overcrowding, poor living conditions, isolation, violence, and lack of privacy, leading to increased stress and mental health deterioration.

viii. Social Disconnection: Separation from family and friends can promote feelings of loneliness and despair.

ix. Substance Abuse: Withdrawal from drugs and alcohol during incarceration can severely impact mental health.

4. Impact of Incarceration on Mental Health

a) Suicide Rates: Incarcerated individuals are at higher risk for suicide compared to the general population.

b) Self-harm: Higher rates of self-injurious behaviors due to despair, hopelessness, or untreated mental health issues.

c) Decompensation: Individuals with existing mental health conditions may experience worsening symptoms due to the stressors of incarceration.

d) Behavioral Issues: Increased aggression, disciplinary problems, and anxiety relate directly to underlying mental health conditions.

e) Reentry Barriers: The transition back to society can be challenging due to stigma, lack of support, and difficulty accessing mental health resources.

5. Treatment and Management

To address these challenges highlighted above, a multi-faceted approach is necessary. Here are some few recommendations:

Support Systems:

i. Screening and Assessment: Regular mental health screenings upon entry and during incarceration to identify those in need of care.

ii. Psychiatric Services: Access to psychiatric evaluation and medication management.

 iii. Therapeutic Programs:

• Individual and group therapy options, including Cognitive Behavioral Therapy (CBT).

• Support for trauma-related issues.

vi. Substance Abuse Treatment: Comprehensive programs addressing substance use disorders may include counseling and medication-assisted treatment (MAT).

vii. Rehabilitation Programs: Educational and vocational programs to support successful reentry can improve overall mental health outcomes.

Management Strategies:

 i. Regular Mental Health Screenings: Implement routine assessments to identify and address mental health issues promptly. 

ii. Training for Prison Staff: Equip staff with skills to recognize and manage mental health conditions effectively. Staff should receive training on mental health issues and how to de-escalate situations involving individuals in crisis.

iii. Collaboration with Mental Health Professionals: Engage external experts to provide specialized care. 

 Government and Policy Initiatives:

• Policy Development: Formulate policies that prioritize mental health care in prisons.

• Resource Allocation: Increase funding to improve prison conditions and healthcare services.

 Role of Caregivers and NGO’s:

• Advocacy: Raise awareness about the mental health needs of prisoners.

• Support Services: Provide counseling, rehabilitation programs, and reintegration support.

• Advocacy for Legislative Change: Push for policies that prioritize mental health care and support for individuals involved in the criminal justice system.

• Community Partnerships: Collaboration with community mental health providers to ensure continuity of care upon release.

• Support for Families: Education and resources for the families of incarcerated individuals can help provide a support system during and after incarceration.

Recommendations for Improvement:

The mental health of incarcerated individuals represents a complex and multifaceted challenge that demands immediate attention and action. Addressing the psychological needs of this population is not only a moral obligation but also a critical component of public health and safety. Implementing robust screening, treatment, and rehabilitation programs can significantly enhance outcomes for incarcerated individuals, reducing recidivism and yielding benefits for both the individuals and society at large. Approaching these efforts with empathy is not merely an ethical stance; it serves as a practical strategy for fostering safer correctional environments, improving rehabilitation success, and promoting a healthier society. Far from negating accountability, empathy acknowledges our shared humanity—a perspective supported by evidence demonstrating its positive impact. The importance of this approach hinges on the intended objective: if the aim is solely punishment, empathy may seem dispensable; however, if the goal is a justice system that mitigates crime and restores lives, it becomes indispensable.

Sources:

1. https://nursingbird.com/the-mentally-ill-offenders-in-nigerian-prisons-challenges-of-managing/

2.     https://pubmed.ncbi.nlm.nih.gov/33133236/

3.     https://pubmed.ncbi.nlm.nih.gov/26475685/

4.     https://pmc.ncbi.nlm.nih.gov/articles/PMC6020904/

5.     https://pubmed.ncbi.nlm.nih.gov/33678699/

Stress may not go away but we can learn how to manage it and avoid the dangerous effects of prolonged stress on our overall wellbeing. Here’s how:

This brief excerpt was taken from our Stress Management course. For more detailed and proven solutions to managing stress, you can click the link below to view more courses and enroll now. https://www.coliacademy.org/courses

Incorporate Humor

Leveraging humor can be an effective stress-relief technique. Consider engaging with humorous content, such as watching a comedic video, or reframing a situation to highlight its lighter side. This approach can quickly elevate your mood and shift your perspective.

Time Management - Task Organization and Prioritization

Feeling overwhelmed by responsibilities is a frequent stress trigger.

Cultivating strong time management skills to organize tasks, prioritizing responsibilities, delegating where appropriate, and establishing realistic schedules—can significantly reduce this burden.

Relaxation Techniques

Build a repertoire of relaxation practices to manage stress in real time. Techniques such as deep breathing, prayer, meditation, progressive muscle relaxation, or mindfulness can soothe the nervous system and foster a sense of calm and equilibrium.

Healthy Habits

Maintaining a healthy lifestyle is foundational to building stress resilience. Prioritize sufficient sleep, a nutritious diet, and regular physical activity to enhance overall well-being and bolster your capacity to cope with stress.

Seeking Support

Do not hesitate to leverage support from friends, family, or professionals. A robust support network can significantly alleviate stress. For instance, discussing financial concerns with a trusted confidant can yield both emotional relief and practical insights.

Managing stress is a continuous journey that requires patience and experimentation. Identify your unique stress triggers, explore various coping strategies, and determine what best suits your needs. By doing so, you can navigate life’s challenges with greater composure, resilience, and a renewed sense of control.

On Saturday, March 8, 2025, women worldwide will celebrate International Women's Day (IWD) under the theme #AccelerateAction. This theme underscores the urgent need for decisive steps to achieve gender equality, a key component of Sustainable Development Goal 5 (SDG 5) within the global goals framework. It highlights the slow progress in empowering women and girls globally and calls for accelerated efforts to address this issue.

The #AccelerateAction theme serves as a wake-up call, recognizing that insufficient progress has been made toward realizing gender equality as outlined in SDG 5. This may be attributed to the recurring pattern of superficial commitments made during annual celebrations, often unaccompanied by sustained follow-through. Additionally, awareness of gender equality has largely remained theoretical, a realization that this year's theme seeks to address by advocating for tangible action. While numerous factors contribute to this stagnation, one fundamental truth stands out: achieving gender equality requires collective effort in shaping public awareness, advocacy, and policies that prioritize women's rights, mental health, and holistic well-being.

The Call:

The call to accelerate action also involves reevaluating existing global frameworks—such as charters, laws, and policies—designed to promote gender equality. Despite these efforts, setbacks persist, and inequalities remain entrenched. SDG 10, which focuses on reducing inequalities, has yet to gain sufficient momentum, further necessitating this year's push for accelerated action. By fostering public awareness, advocacy, and policy alignment, we can unite stakeholders and unlock the immense potential of women, driving positive change for sustainable development. This approach will also help dismantle systemic barriers and biases that women encounter across personal, professional, traditional, religious, and political spheres, prompting urgent solutions to these challenges.

The Tripod:

To achieve lasting gender equality, we must address what I term the "tripod" of political, religious, and cultural frameworks. Moving beyond lip service, these areas require continuous attention to effect meaningful change. Women, who constitute a significant portion of the global population and possess vast potential, are often underrepresented or unheard. Yet, in some nations, women have played transformative roles in socioeconomic and political spheres, contributing to societal emancipation.

Timely:

This year's theme is both timely and deliberate—a clarion call to break down barriers to gender equality and reduce inequalities worldwide. By focusing on women's potential and supporting them in unlocking it, we can counter the mental and emotional toll of systemic challenges, enabling them to contribute more fully to sustainable development. Effective partnerships are essential to this process, shaping the mechanisms needed to accelerate progress. #AccelerateAction is a collective responsibility, one that requires everyone to play a role in hastening the pace of change.

Happy International Women's Day 2025 to all women! Together, we can achieve remarkable strides for sustainable development.

The brain is a vital organ, essential to human existence, making brain health a critical focus. To understand this topic, consider the following:

Brain Functions:

The brain is the control center of the human body, managing a vast array of functions through its complex network of neurons. Here's a concise breakdown of its key roles:

• Thoughts and Cognition: The brain enables reasoning, problem-solving, decision-making, and imagination, primarily through the prefrontal cortex.

• Memory: It stores and retrieves information, with the hippocampus playing a central role in short-term and long-term memory formation.

• Emotions: The amygdala processes emotions like fear, joy, and anger, while the limbic system regulates emotional responses.

• Sensory Processing: The brain interprets input from the senses—vision (occipital lobe), hearing (temporal lobe), touch (parietal lobe), taste, and smell—integrating them for perception.

• Motor Skills: The motor cortex and cerebellum coordinate voluntary movements (e.g., walking) and balance.

• Autonomic Functions: The brainstem controls involuntary actions like breathing, heart rate, and temperature regulation.

• Hunger and Thirst: The hypothalamus monitors and triggers responses to maintain energy and hydration levels.

• Communication: The brain, via areas like Broca’s and Wernicke’s, governs speech production and language comprehension.

• Behavior and Personality: Frontal lobes influence social behavior, impulse control, and individual traits.

In essence, the brain orchestrates every process that keeps us alive, aware, and interactive with the world, adapting constantly to internal and external demands.

Summary: Neurologists and the Canadian Mental Health Association (CMHA) describe the brain as a complex, fascinating organ that controls thoughts, memory, emotions, motor skills, senses, bodily functions, and regulates all processes, including movement, communication, decision-making, and how we interpret our surroundings, thoughts, behaviors, and feelings.

Brain health, disorders, and mental well-being:

Brain health is vital for overall well-being. The World Health Organization defines it as optimal brain functioning in cognitive, sensory, social-emotional, behavioral, and motor domains, enabling a person to reach their full potential throughout life.

Your brain defines you; without it, you’re nothing. Brain diseases like tumors, strokes, and encephalitis harm nerves, brain function, cognition, and can cause vision loss or paralysis. Oxidative stress from smoking, alcohol, pollution, poor diet, overthinking, anxiety, radiation, certain meds, or intense exercise damages neurons, risking cognitive decline, memory loss, and diseases like Alzheimer’s or Parkinson’s.

Caring for our brain health:

Caring for our brain involves intentional habits to support its health and function. Here’s a concise guide:

• Healthy Diet: Eat nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and omega-3s (e.g., fish) to nourish brain cells.

• Exercise: Engage in regular physical activity, guided by professionals, to boost blood flow, oxygen, and neuron growth.

• Sleep: Aim for 7-9 hours of quality sleep nightly to aid memory consolidation and cellular repair.

• Mental Stimulation: Read, puzzle, journal, or learn new skills to keep cognition sharp.

• Social Connection: Stay active in meaningful relationships and community groups to enhance emotional well-being.

• Stress Management: Practice mindfulness, meditation, or relaxation to reduce oxidative stress and inflammation.

• Hydration: Drink water consistently to support brain function.

• Avoid Harm: Limit alcohol, quit smoking, and avoid pollutants or risky behaviors that damage neurons.

These steps strengthen the brain’s natural protections, boosting resilience and overall well-being.

In Summary: Caring for brain health boosts cognitive function, resilience, and social, psychological, emotional, and spiritual well-being, enabling a happier, stress-resilient, and fulfilling life. This requires intentional effort: eating a healthy diet, exercising with guidance, staying socially active, joining meaningful groups, maintaining a routine, and getting quality sleep. Prioritize brain health by avoiding risky lifestyles and embracing activities like reading, journaling, singing, drawing, dancing, staying hydrated, and managing time well—since the brain drives assessment, decisions, judgment, and execution of plans, distinguishing good from bad.

Brain health and mental well-being:

Mental health and brain health are deeply interconnected, like two sides of a coin. Per the World Health Organization, brain health is the optimal functioning of cognitive, sensory, social-emotional, behavioral, and motor domains, enabling full potential across life, controlling movement, communication, thought, behavior, judgment, and emotions. Mental health, meanwhile, is a state of well-being allowing one to cope with stress, realize abilities, learn, work, and contribute to society. Together, they underpin decision-making, relationships, and shaping our world, reflecting a holistic blend of physical, social, emotional, mental, and spiritual elements. Prioritizing mental health supports stable brain health, enhancing cognitive, affective, and psychomotor abilities for sustainable well-being.

The relationship between values and mental health is a fascinating and complex one. Personal values—those core beliefs and principles that guide our decisions and behaviors—can significantly influence our mental health. Let’s break it down.

On one hand, living in alignment with your values can be a powerful boost to mental health. When your actions and life choices reflect what you truly care about—whether it’s honesty, family, creativity, or something else—you’re more likely to feel a sense of purpose, satisfaction, and inner peace. Research backs this up: studies in positive psychology suggest that people who pursue goals tied to their intrinsic values (like personal growth or connection) tend to report higher levels of happiness and lower stress compared to those chasing extrinsic stuff like wealth or status for its own sake. When we are faced with inner conflict for instance between telling a lie to save ourselves from undesired consequences or when what we really want differs from what our community expects from us, choosing alignment with our values helps us to make safe choices for ourselves and protect our self esteem which is an important part of our mental health.

Values play an important role in your peace of mind and therefore in your mental health but it’s not all rosy. If there’s a disconnect between your values and your reality—like if you value freedom but feel trapped in a soul-crushing job—it can lead to frustration, anxiety, or even depression. This misalignment creates what psychologists call "cognitive dissonance," a mental tension that can wear you down over time. Similarly, if your values clash with societal norms or the people around you, that conflict can pile on stress or feelings of isolation.

Values also shape how we cope with life’s curveballs. For example, if you value resilience or community, you might lean on those strengths to navigate tough times, buffering against mental health struggles. On the flip side, rigid or perfectionistic values—like believing you must always succeed—can make you more vulnerable to burnout or self-criticism when things go sideways.

There’s also a two-way street here: mental health can influence how clearly you see or prioritize your values. Depression or anxiety might cloud your ability to connect with what matters to you, leaving you feeling aimless or detached.

In short, values act like a compass for mental well-being—when they guide you true, they can ground and uplift you, but when they’re ignored or imposed, they can throw you off course.

Where do our values come from?

Values are primarily based on a person's beliefs, attitudes, and experiences, which are often shaped by their upbringing, culture, family, and personal encounters, essentially reflecting what a person considers important in life and guides their decision-making process; they are not solely based on facts but rather on what someone deems valuable and meaningful. They stem from the core beliefs and principles that individuals hold about right and wrong, which can be influenced by various factors like family, community, and religion. 

While values may be shared across cultures, their specific meaning and application can vary based on an individual's unique experiences and perspective.

Conclusion:

So our values can help direct our choices and behavior in helpful ways.

What do you think—do you see your own values playing a role in how you feel day-to-day?

This guide by Cope and Live Foundation provides a solid foundation for understanding anxiety, its effects, and effective management techniques

What is Anxiety?

Anxiety is a natural and essential part of the human experience, acting as the body’s response to stress or perceived danger. It is a common emotional experience that everyone encounters at some point in life, serving as a protective mechanism that helps us respond to challenging situations. While occasional anxiety can be beneficial—helping individuals stay alert and focused—persistent or excessive anxiety can interfere with daily life, relationships, and overall well-being. Understanding anxiety, its causes, symptoms, and management strategies is crucial in today’s fast-paced world, where stress levels continue to rise. By gaining deeper insights into anxiety and adopting effective coping mechanisms, individuals can improve their mental health, enhance resilience, and lead more balanced and fulfilling lives.

Types of Anxiety Disorders

Anxiety disorders encompass a range of conditions, each with its own unique features and diagnostic criteria. The most common types include:

• Generalized Anxiety Disorder (GAD):

Characterized by excessive and uncontrollable worry about various aspects of life, such as work, health, and relationships. Symptoms may include; restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and sleep disturbances.

• Panic Disorder:

Involves recurrent, unexpected panic attacks—intense surges of fear or discomfort that peak within minutes. Some of the symptoms include: Heart palpitations, shortness of breath, dizziness, feelings of impending doom, and a fear of losing control or “going crazy.”

• Social Anxiety Disorder (Social Phobia):

Marked by extreme fear of social situations, leading to avoidance behaviors and significant distress. You may experience an intense fear of being judged or embarrassed in social settings, sweating, trembling, blushing, and difficulty speaking.

• Specific Phobias:

This type of Anxiety disorder involves intense fear of specific objects or situations (e.g., heights, spiders, flying). You may be experiencing an immediate and intense fear upon exposure to the trigger, leading to avoidance behavior.

• Obsessive-Compulsive Disorder (OCD):

This is characterized by unwanted, intrusive thoughts (obsessions) and repetitive behaviors (compulsions). You may experience symptoms like excessive cleaning, hoarding, or checking behaviors to alleviate anxiety associated with obsessions.

• Post-Traumatic Stress Disorder (PTSD):

This develops after experiencing or witnessing a traumatic event, often accompanied by severe anxiety and flashbacks. Symptoms may include re-experiencing the trauma, avoidance of reminders, negative changes in mood, and hyperarousal.

Causes of Anxiety

The causes of anxiety are multifaceted and often involve a combination of genetic, environmental, psychological, and neurological factors.

• Genetic Factors

Family history of anxiety disorders can increase the risk of developing similar conditions. Certain genes linked to neurotransmitter function may also play a role.

• Environmental Factors

Early life experiences, such as trauma, abuse, or neglect, contribute significantly to the development of anxiety disorders. Stressful events, such as the death of a loved one or unemployment, can also trigger anxiety.

• Psychological Factors

Cognitive patterns such as negative thinking, perfectionism, and low self-esteem can contribute to heightened anxiety levels.

• Neurobiological Factors

Neurotransmitter imbalances, particularly involving serotonin, dopamine, and norepinephrine, may influence the development of anxiety disorders. Dysregulation of brain regions responsible for fear response (e.g., amygdala) may also be involved.

Symptoms of Anxiety

Symptoms of anxiety can vary widely among individuals and can be categorized into physical, emotional, cognitive, and behavioral symptoms:

Physical Symptoms

• Rapid heartbeat

• Shortness of breath

• Muscle tension

• Sweating

• Dizziness or lightheadedness

• Gastrointestinal issues (nausea, diarrhea)

Emotional Symptoms

• Persistent feelings of worry or dread

• Irritability

• Feelings of being overwhelmed

• Fatigue

Cognitive Symptoms

• Difficulty concentrating or focusing

• Constant apprehension about the future

• Indecisiveness

Behavioral Symptoms

• Avoidance of situations that trigger anxiety

• Changes in sleeping or eating patterns

• Withdrawal from social activities

Prevention of Anxiety

While not all anxiety can be prevented, certain strategies may help reduce the risk of developing anxiety disorders:

1. Stress Management

Engage in stress-reducing activities, such as mindfulness, meditation, yoga, or deep-breathing exercises.

2. Healthy Lifestyle

Maintain a well-balanced diet, regular physical activity, and adequate sleep to promote overall mental wellness.

3. Build Supportive Relationships

Cultivating strong, supportive relationships can provide a buffer against stress and anxiety.

4. Avoid Substance Use

Eliminating alcohol, caffeine, and recreational drug use can help manage anxiety symptoms.

5. Early Intervention

Seeking help from a mental health professional at early signs of anxiety can prevent the escalation of symptoms.

Treatment and Management of Anxiety

Effective treatment for anxiety disorders often involves a combination of therapy, medication, and self-help strategies:

• Psychotherapy

Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns and behaviors associated with anxiety. CBT has been proven effective for various anxiety disorders.

Exposure Therapy: Gradual and controlled exposure to the source of fear to desensitize the individual and reduce avoidance behavior.

• Medication:

Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are commonly prescribed.

Anxiolytics: Benzodiazepines may be prescribed for short-term relief but have the potential for dependency and should be used cautiously.

Beta-Blockers: Often used to manage physical symptoms of anxiety, such as rapid heart rate.

• Self-Help Strategies:

Mindfulness and Relaxation Techniques: Practice mindfulness, meditation, or progressive muscle relaxation to alleviate symptoms.

Routine Exercise: Regular physical activity can significantly reduce anxiety levels and improve mood.

Healthy Lifestyle Choices: Avoiding excessive caffeine and alcohol, maintaining a balanced diet, and ensuring sufficient sleep can improve overall mental health.

Support Groups: Joining a support group can provide a sense of community and understanding, allowing individuals to share experiences and coping strategies.

Prayer and Meditation: Connecting with God through Praying and meditating on the words of The Holy scriptures has been known to provide a calmness in the midst of ever present challenges.

Conclusion

Anxiety is a complex and multifaceted condition that, while common, can significantly impact an individual’s quality of life. Understanding the various types, causes, and symptoms of anxiety is crucial for effective prevention, treatment, and management. Through a combination of therapeutic interventions, medication, lifestyle adjustments, and social support, individuals can learn to manage their anxiety and lead fulfilling lives. If you or someone you know is struggling with anxiety, seeking professional help is a vital step toward recovery, therefore we urge you to reach out to our numerous services available close to you. Visit our website for more details on our free services.