Mental Health

Great mental health will push you a long way towards your other goals and you can make that happen by doing some of these. Invest in your relationships Work out a system of improving your relationship with those that matter around you. I used reminders to help me reach out. Investing in relationships will yield returns when you least expect coupled with the fact that we enjoy the feeling of community that is a huge mental boost. Don’t be scared of starting new friendships. Go for experiences Seek out new and exciting experiences. It could be volunteering for your local charity, joining a group that plays your favorite sport, trying new food or taking on that interesting road trip. These activities can produce a feeling of newness plus documenting this experiences means you can relive them in the future. Set goals and reward yourself Many people over estimate what can be done in one year and underestimate what is achievable in 3 month. Setting little goals that involve daily action creates a sense of purpose. The dopamine hit that comes with reaching these goals is quite refreshing. It doesn’t have to be anything fancy it could be as simple as exercising for 15 minutes daily Find times of stillness Community is great but times of individual introspection and quietness are very important. In those periods we we sit with our thoughts, put things in perspective, and acknowledge the positives in our life. In a time where our digital lifestyles are fueled by intense and round the clock stimulation, 60 seconds of just breathing in and out can be a needed breather. Ensure you recharge Getting enough sleep that is of required quality cannot be over emphasized. Take away digital devices and ensure meals have being taken a few hours prior to sleep time. Make your sleeping area as ventilated and comfortable as possible. Getting enough sleep before a prolonged time of mental exertion will do a lot of good. Your mental health is definitely a fuel for your dreams, pay attention to it @Rotimitweets on twitter  

Lately on social media there have been increased reports of suicide especially among young persons. Tough economic realities, family and relationship problems have been implicated a lot of times. Depression and other mental issues have been on the increase lately and the most serious cases have led to suicide or suicide attempts. September 10 every year is used to advocate for increased initiatives to prevent suicide worldwide. This article zooms in on how we can protect ourselves and others in society from taking a decision to end their lives as there is still so much to live for. There are so many unexplored opportunities as well as solutions for whatever issues we might be facing. As a society we can reduce the incidence of suicide by the following in the following ways 1. Being intentional about our mental health and that of those around us. Mental health issues have shown to be one of the major contributing factors to suicide. It is a vast issue that is mostly ignored by society not forgetting the stigma that comes with it. We should learn to understand this, look beyond the stigma and seek for help when we need it. Been intentional involves knowing when you should speak up and seek some form of support to help you navigate a difficult situation more easily. We should be intentional about our mental health and guard it from external influences that trigger negative and suicidal thoughts. 2. While being intentional about our mental health, we should also be cautious of how we treat others around us. As members of the society, we have a huge role to play in protecting the mental health of others, this reduces the chance of them attempting suicide. We can help each other to do so by: – Being kind to others both online and offline – Not stigmatizing against people with different views or health struggles – Not trivializing the challenges of others. – Watching out for the welfare of others 3. We should also learn to be content as unnecessary comparison and unhealthy competition could drive us to a state and feeling of inadequacy which could trigger suicidal thoughts. Be content with what you have and who you are while working to be a better person. People commit suicide when they have totally lost hope in the ability of society to support them through their struggles. Together we can help lighten the burden of others. #Let’sTalk Joyce Nwanochi

Self Harm occurs when an individual intentionally and repeatedly acts in a way that causes harm to themselves. It occurs in a way they can’t control and it is not intended to be dangerous. It is usually done to cope with overwhelming thoughts and distress so its really never a suicide attempt or a cry for attention. Most individuals who engage in non-suicidal self-injury hurt themselves in more than one way. Often, they keep their self-harm habit a secret. This urge to injure self isn’t uncommon, especially in adolescents and young adults but many overcome it with treatment. Forms of Self-Harm Poisoning Physical violence like punching or hitting themselves (with hammers or other objects), head banging etc. Injuring their skins/reopening wounds Hair pulling Over-eating or under-eating Inserting objects into body Overdosing on medications or regular substances found around Exercising excessively Getting into fights where such individuals are likely to get hurt   Factors associated with developing self-harm behavior Overt depression Low self-esteem and sense of persistent hopelessness Impulsivity School influence of intimidation (such as bullying) Family dysfunction and conflict Poverty Abuse  Some relevant statistics that gives some insight into this problem include: 90% of people who engage in it begin during their teen or pre-adolescent years. Nearly 50% of those who engage in self-injury activities have been sexually abused. Females comprise 60% of those who engage in self-injurious behavior. About 50% of those who engage in self-mutilation begin around age 14 and carry on into their 20s. Reasons why patients engage in such impulsive behavior include: To distract themselves from emotional pain by causing physical pain. To punish themselves Releasing tension associated with overwhelming thoughts To feel real by feeling pain or seeing evidence of injuries To feel numb, zoned out, calm or at peace. A craving to experience euphoric feelings  Effects of this condition Increase feeling of shame, guilt, and low self-esteem Infection either from wounds or sharing tools Permanent scares, disfigurements, and weakness/numbness of affected part. Could lead to suicide. Self-Harm and the risk of suicide Although the underlying causes vary widely, all youths with evidence of this condition must be carefully evaluated for risk of suicide. If the underlying factors are not eliminated (such as psychiatric problems or long-term conflicts with peers or parents), acts of self injury can continue and lead to severe self-mutilation. In addition, there is an increased risk of suicide. Management approaches All patients who exhibit recent self-harming behaviors need undergo a careful evaluation. This to determine management strategy that will be most effective for them. Early intervention is vital and capable of preventing or reducing the incidence of self-harm behavior. So if left untreated for long would become more difficult to treat later. The risk of suicide becomes higher over time with repeated episodes. Therefore ignoring it or delaying treatment can lead to preventable deaths. Traditional interventions Identification of self-harm behavior group therapy, school-based programs, hospitalization, art therapy, and drug treatment for underlying disorders, such as depression and anxiety. The key to successful intervention can be summarized in the following points Ø  Development of positive coping mechanisms such as the principle of share happiness. Ø  The reduction or relief of underlying stress and improvement in communication skills. Ø  Quick access to therapy during times of crises Ø  A trusting relationship between patient and clinician Ø  Effective management of accompanying psychiatric illnesses Ø  Support from family members and friends. Pharm Nwonkwo Endurance Stephen (B.Pharm, UPH)

“Hey Blackie!” This line, I’m sure, most dark skinned people are familiar with. You are called that once you have a very dark skin amidst lighter people though your name may be known or unknown. I once read a tweet a few years back and it goes thus… “In the future, we may have to go to Museums to see what a black woman once looked like”. A funny message there and perhaps a little extreme but, with a lot of things I’ve seen, heard and read about recently, I can’t help but wonder what the future holds for our precious black skin. Colourism is something that isn’t often talked about. It gives privileges to those with lighter skin and deprives those with darker skin shades. Colourism can be described as discrimination based on skin colour especially from members of the same race. Colourism has pushed people into doing a lot of things in order to achieve a lighter skin colour. Sometimes, people are refused certain jobs as a result of this. The entertainment industry is a good example of where colourism thrives. I’ve seen actresses whose acting skills were obviously very horrible but got featured in more movies than dark skinned actresses with better skills. Moving on to video vixens, same thing is prevalent. There existed a period where most music videos featured light skinned South African girls. Also, Models chosen for the advertisements of certain beauty products were mostly light skinned. So, when we see a lot of people with bleached skin today, we can’t really blame them, because, we don’t know how much of a struggle it was for them dealing with colourism, not everyone is as strong. Even in some homes, some mothers who happen to be light skinned use lightening creams or soaps for their children. I think it’s rather important that whoever reads this is aware that colourism is real and if you do discriminate amongst people based on the colour of their skin, you are definitely one of the reasons why bleaching gets worse daily. Also as Uncles, Aunties, Parents and friends, when we jokingly make fun of little kids under the guise of “harmless jokes” because of how dark that child might be we just might be having an impact on the self-esteem of those children. Such comments can have an impact on the child’s self-esteem, the child may grow up not feeling very comfortable in their own skin. Let’s remind kids of how beautiful they are irrespective of their skin colour, Light skinned or dark skinned. That way we build a society where everyone is comfortable with and proud of their skin tone. Have a fabulous weekend!! Jubril Munira

This is for you If who believe that you need to be something, do something, have something or reach an ideal to be happy. Harsh reality you will never get to be happy. True happiness comes from a sense of gratitude, been able to leave in the moment. To enjoy life’s seemingly little blessings Watching the sun set Spending time with family and friends Enjoying the evening breeze Taking a walk and just watching the city grind to a halt. Happiness is never meant to be chased. It’s simply a state of mind. Let’s say it’s more of an inward disposition to life coming from a place of contentment yet inward understanding of life’s phases and the longing for incremental progress. So it’s not really about what happens or what is happening, it’s about the lens with which you view it. Enjoy the expression of nature and humanity around you. From the hug of a friend to the laughter of a child. From the sound of rain on the roof tops to the beam of the setting sun on your skin. There is a lot around you to be happy about. So rather than constantly looking for what you think makes others happy so as to be happy. Just be happy right where you are Stop chasing happiness It’s a wild goose chase!! Next  on our mental health series “There is an eagle in me that wants to soar and there is a hippopotamus in me that wants to wallow in the mud” – Carl Sandberg When people say Don’t let another person define success for you make sure they aren’t emboldening the hippopotamus in you – John Obidi Catch you next weekend! #HealthyNaija

Mental Health // Relationships. As our society becomes more complex there is a rising disconnect from human reality. Crowds, noise and hurry have taken a toll on our collective sanity. The human spirit thrives on relationship, community and shared values. Crowds, noise and hurry do not leave room for this close sharing our minds crave so badly. The pressure to appear successful, attractive and happy is virtually capable of sucking out the life out of our being. The influence of tech and new media (social media inclusive) has probably diminished the level of genuine intimate human connection. This has an influence on mental health. The support systems (in terms of family and friendships) seem to have weakened and there is more loneliness. To reduce the incidence of loneliness which is potentially depressive we must as individuals and a society go back to the basics of human interaction. Talk more rather than than text. Take time to hang out physically more frequently with friends. Be willing to share your feelings with close ones (studies show that such action can encourage the other person to do the same hence fostering trust). Visit friends more rather than sit all day with TV series, do sleep overs, have random talk deep into the night, voice out your fears more because most times you are not alone battling with such fears. Don’t be carried away with the buzz of social media, celebrate the successes of others but don’t compare. Reach out more to friends and family. It can have a way of making you happier knowing you’re making someone else’s day. Enjoy good music and meditation. It’s food for the soul. Limit noise, alone time allows you to refuel. Lock out negative thoughts. Sad thoughts can be depressing rather let your mind roam free imagining every positive thing possible. Stay grateful…