Sarah Agagu

Postpartum Depression in Nigeria: Important Things to Know About PPD

You just gave birth to a bouncing baby boy. The whole family is rejoicing. Everyone seems to be happy except you. You notice you are experiencing feelings like irritation, anger, anxiety, depression and even finding it difficult to bond with your baby.

Well, it could be that you are suffering from postpartum depression.

This seems like a rare condition but it is actually not. It is a serious condition affecting mothers especially new mothers. In Nigeria, 1 in 5 women have experienced postpartum depression.

What Does Postpartum Depression (PPD) Mean?

Postpartum depression is a mental health condition that affects you after giving birth. It causes you to experience frequent mood swings, anger, tiredness and can even affect you in taking care of your baby. It is also known as postnatal depression.

According to the NHS, 1 in 10 women globally experience postpartum depression every year.

Having a baby can be a very life-changing event which can be affect you both physically and emotionally. Your daily life starts revolving around your child and you may not have time to take care of yourself.

Your body also changes and your hormones fluctuate which can lead to mood swings, tiredness, etc.

How Common is Postpartum Depression?

In Nigeria, it is so common that it affects 20-35% of new mothers and even this number is not totally correct. This is because many women fail to speak up about it and so it goes unreported.

What does Postpartum Depression look like?

Here are a few signs that you may be experiencing postpartum depression:

1. Frequent crying.
2. Insomnia/difficulty sleeping.
3. Loss of appetite / weight loss.
4. Feelings of shame, hopelessness and embarrassment.
5. Constant fatigue/tiredness.
6. Dislike/lack of interest in your baby.
7. Having suicidal thoughts.
8. Loss of interest in your hobbies/interests.
9. Headaches/stomach pains.

What Causes Postpartum/Postnatal Depression?

Some of the factors that can cause you to experience postpartum depression are:

1. Family/genetic factors: If your family has a history of postpartum depression i.e if the mothers in your family have experienced postpartum depression in the past, then you may be at risk of experiencing it too.
2. Changes to your body: During pregnancy, your body experiences physical changes and hormonal changes. You may also start feeling insecure about your body which can cause you to feel tired, stressed and depressed.
3. Fear of the inability to take good care about of your baby: This is very common especially if you are a first time mother. You may feel inadequate or doubt yourself and your ability to take care of your child. This can make you feel anxious and depressed.

Other causes of postpartum depression are marital conflicts, depression before pregnancy, financial lack, premature delivery, etc.

How Long Does Postpartum Depression Lasts?

There is no specific time on how long you can experience postpartum depression. It can last as long as one year or even more than that. What matters is that you seek immediate medical attention if you experience any of these symptoms.

How to Overcome Postpartum Depression

1. Regular Therapy: To treat postpartum depression, you may need to speak to a therapist. By talking to a therapist, you will get to the root of your depression and find out why you feel the way you do. They will also recommend ways on how you can cope and get better.

Book a session with a postpartum therapist here.

2. Medication: There are drugs that would be given by your medical doctor/practitioner for treating postpartum depression such as antidepressants. If you experience signs of postpartum depression, be sure to consult with your doctor.
3. Make Lifestyle Changes: This is a way to treat postpartum depression alongside the options mentioned above. Apart from therapy and medications, you should also make some changes in your lifestyle like:

• Regularly exercising and staying active.
• Eating healthy and balanced meals.
• Regular rest and sleep. It might be hard to sleep when you have a baby but you need to make time for it. You can consider having your partner or relative take care of your baby so you can have time to sleep.
• Be ready to ask people for help in taking care of your baby. Don't do it alone.
• Practice your hobbies/interests that makes you feel good and reduce your stress like reading, dancing, spa treatments, etc.

ALSO READ: 10 Self-care Practices to Help You Relax and Unwind

Where Can I Find Postpartum Depression Treatment Near Me

At Mycarebuddy, we offer postpartum depression therapy services both online and offline at affordable prices. You can contact us online at we.care@mycarebuddyhq.com to book a session with us.

We can also provide physical or face-to-face therapy.

Frequently Asked Questions:

A. Is Postpartum Depression the Same as Baby Blues?

No. Postpartum depression is not the same as baby blues.

Baby blues occurs after giving birth and it can cause you to feel stressed, experience frequent mood swings and anxiety, etc. However, this is a temporary condition and it usually ends within 1-2 weeks.

However postpartum depression lasts longer and can be more intense. There is also an increased risk of postpartum psychosis.

B.  Is there a difference between Postpartum Depression and Postpartum Psychosis?

Yes, there is a difference between postpartum psychosis and postpartum depression.

Postpartum psychosis is a more severe and rare variation of postpartum depression. If you have postpartum psychosis, you experience more severe symptoms like hallucinations and delusions, paranoia, intense anger and it could go as far as trying to hurt your baby or yourself.

Postpartum psychosis also requires more immediate medical attention as there is an increased risk of you hurting or attempting to hurt your baby.

Conclusion

Postpartum depression is a condition that affects most mothers. It is not something to be ashamed of or embarrassed about.

If you are experiencing symptoms of postpartum depression, book a therapy session for postpartum depression counseling here.

Remember postpartum depression is not your fault neither is it a character flaw. Do not be afraid to speak out and receive help.

by Sarah Agagu

Finding Therapists in Lagos: Benefits, Costs & How to Choose the Right One

Choosing to go for therapy is a very important step in taking care of your mental health. It helps you overcome anxiety and depression. It also helps you manage stress especially if you live in Lagos with its fast-paced life.

In this article, you will learn where to find the best therapists in Lagos, the benefits of therapy and the costs of therapy. You will also learn some tips that will help you choose the right therapist.

 Where to Find the Best Therapists in Lagos

Finding a therapist for yourself is very important to help you handle the stress that comes with living in Lagos. Here are some places you can find therapists in Lagos:

Therapy Centers and Organizations:

These are mental health centers and organizations that specialize in treating mental health conditions like depression, anxiety, ADHD, PTSD, personality disorders, addiction, etc.

Examples of them are:

a. Mycarebuddy: Mycarebuddy is a mental health organization located at 48, Dele Orisabiyi Street, Ago Palace Way, Okota, Lagos. We offer therapy services both online and offline to individuals, families, couples, organizations, etc. We also specialize in treating mental health cases like anxiety, depression, trauma, ADHD, low self-image, substance abuse, etc.

Apart from therapy services, we also sell mental health products to guide people on their mental health journey like affirmation cards, journals, stress balls, etc.

Click here to learn more about our services.

1. 360Psyche: This is another mental health organization based in Lagos. 360Psyche offer therapy services to individuals, couples, corporate organizations etc. They also specialize in treating cases like anxiety, depression, relationship issues, anger management, trauma, etc.

 Online Platforms and Directories:

These are online platforms that connect you with licensed and certified therapists online. Examples of them are:

1. Therapists.ng: This is a local online directory for Nigerian therapists, including those based in Lagos.
2. TherapyRoute: This is another therapist directory where you can find licensed therapists in Lagos.
3. Therapy Tribe: This online directory features therapists from different areas including Lagos.

Referrals and Recommendations:

Another way you can find therapists in Lagos is through word-of-mouth. You can ask your friends, family, or colleagues who have had positive experiences with therapists in Lagos to recommend someone to you.

Social Media and Online Reviews:

To find a therapist in Lagos, you can also go through social media channels like Facebook, Instagram, TikTok, etc.

Online reviews are also another way to find therapists in Lagos. A simple way to gather online reviews is to search on Google.

Benefits of Therapy for People Living in Lagos

As mentioned earlier, regular therapy can have amazing benefits on your mental health and overall wellness. Some of those benefits are:

1. Improved Mental Health: Therapy can help to reduce symptoms of depression, anxiety, and trauma, in your life. It will also guide you on the way to total recovery.
2. Personal Growth: In therapy, you get to learn more about yourself, your weakness and strengths. This increases your self-awareness and helps you grow emotionally. You will also learn to accept yourself and be more confident.
3. Better Coping Strategies: Through therapy, you will learn how to handle life situations and stressful moments without getting burnout and risking your health.
4. Relationship Improvement: one major benefit of therapy is improving couples and family relationships including blended families. In therapy, you can iron out situations and resolve your conflicts.

Costs of Therapy in Lagos

Therapy prices in Lagos can vary depending on your therapist’s experience, the type of therapy you want and the duration of your therapy session.

• Online Therapy: This is usually done online through video platforms like Zoom, Google Meet, etc. Here, you speak to your therapist online without meeting face-to-face.

The price for online therapy in Lagos can be as high as 60,000 and as low as #5000 depending on the therapist you choose and the number of sessions.

• Face-to-Face Therapy: This type of therapy is one where you meet your therapist face-to-face in a physical setting like an office, clinic, etc.

At Mycarebuddy, we offer affordable online and offline therapy services for rates low as #5000.

Click here to your book your next therapy session with us now at AFFORDABLE PRICES.

Final Tips for Choosing the Right Therapist in Lagos

When choosing a therapist, there are certain factors you need to consider like:

1. Specialization: Most therapists have their specialization or area of expertise. To get adequate care, you need to look for a therapist who specializes in the area you need help with like anxiety, depression, trauma, etc.

At Mycarebuddy, our team is made up of different therapists with different specializations. This ensures that we can provide you with therapy services in any area you need help with including ADHD, depression and anxiety, stress, low self-image, substance abuse, personality disorder, relationships, couples' conflicts, etc.

2. Credentials and Qualifications: Try to confirm that your therapist is licensed and qualified to help you. Don't be afraid to ask for your therapist’s qualifications/license.
3. Session Availability, Location and Details: Lagos is a populous state and the traffic can be very hectic. So, while choosing a therapist, it is important that you consider the type of therapy they offer.

You need to ask yourself questions like, “Are sessions available in-person or online?

If it’s in-person, is the location accessible from your home or workplace?

You also need to consider what language you want to receive therapy in. For example, not all therapy organizations in Nigeria offer therapy in indigenous languages like Yoruba, Igbo, pidgin, etc.

Therefore, if you are someone who is more comfortable with the Yoruba language, then you need a therapist who can speak in that language.

Good News: At Mycarebuddy, we offer affordable therapy services in English, Yoruba, Hausa, Igbo and Pidgin.

4. Cost and Payment Option: While choosing your therapist, be sure to ask how much they charge per session. This will guide you in choosing the right therapy package that meets your budget.
5. Compatibility: This is a very important factor. If you don't feel comfortable with your therapist, you are totally free to look for another one. If you don’t feel a connection with them, don’t be afraid to look for someone else

Conclusion

Whether you’re dealing with stress, anxiety, depression, or other mental health challenges, finding the right therapist is very important.

Understanding the costs, knowing where to find the right therapist, and being mindful of your preferences will help you make the best choice for your mental health. Remember, taking the first step toward therapy is an investment in your well-being.

If you are looking for therapy services in Lagos, feel free to reach out to us here. We offer in-person and online therapy services at affordable prices.

Book a therapy appointment with the best therapy services in Lagos now

by Sarah Agagu

What Does PTSD Mean? Everything You Need to Know About Post-Traumatic Stress Disorder.

PTSD (posttraumatic stress disorder) is one of the major mental health challenges in the world although it is not as well-known compared to mental health issues like anxiety and depression.

According the WHO, 3.9% of the world population i.e., over 300 million people in the world will experience PTSD at one point in their lives. The numbers may even be higher since people who have PTSD especially in developing countries are usually undiagnosed.

PTSD is a major mental health challenge that can affect anyone. This is why you must know what it means, its symptoms and how you can get treatment. This blog post will help you answer these questions.

What does PTSD mean?

PTSD (posttraumatic stress disorder) is a mental health condition that occurs after a person experiences a traumatic event or situation like sexual assault, loss of loved one, war, domestic violence, etc.

PTSD can cause you to feel or react in a certain way even after the traumatic event or situation has ended.

For example, if you experienced or even witnessed domestic violence at a point in your life, you may become traumatized and suffer from PTSD. You may start having flashbacks about the event which can make you sad and angry. It can also make you react in unusual ways when discussions of domestic violence are brought up e.g., feeling scared when someone raises their hands near you.

You may even experience panic attacks if you hear, feel or do something that reminds you of the violence you experienced or witnessed.

Another example is when you see someone get shot or murdered. You may develop PTSD and start experiencing feelings of anxiety, fear and even have panic attacks whenever you hear loud noises.

In the past, it was believed that PTSD only affected war veterans or people who had fought in wars or witnessed one. However, we now know that anyone can develop PTSD after experiencing or witnessing a traumatic situation or event.

Note: Not everyone who experiences a traumatic situation will have PTSD.

3 Facts about PTSD you should know:

• PTSD affects 3.9% of the world which means 1 in 26 people will experience PTSD at a point in their lives- WHO.
• It can happen to anyone even children.
• 8 Out of 10 Nigerians have Suffered Post-Traumatic Stress Disorder- Dataphyte.

10 Signs You have Posttraumatic Stress Disorder (PTSD)

The signs that you may have PTSD varies but some of the major ones are:

1. Intense nightmares and flashbacks of the traumatic event or experience.
2. Feeling the need to escape, hide or run from places, situations and events related or similar to the traumatic event.
3. Feelings of anger when the event or experience is brought up or something similar to it.
4. Intense fear and anxiety.
5. Excessive suspicion and caution of certain people and situations.
6. Feeling emotionally indifferent or numb.
7. Insomnia.
8. Panic attacks.
9. Physical reactions like headaches, chest pains, stomach pain, sweating, etc.
10. Inability to speak (for intense PTSD).

Note: These signs are not general and depends on each person. Also, you may not experience PTSD symptoms after a traumatic event. It is also possible that you may not experience immediate symptoms until years later after the situation has occurred.

What Events and Situations Causes PTSD?

Examples of situations and circumstances that you may experience or witness that can lead to PTSD are:

1. Sexual Assault and violence.
2. Domestic violence and bullying.
3. Car accidents.
4. War and military service.
6. Fire attacks.
7. Childhood abuse.
8. Sudden death of a loved one.
9. Natural disasters.

Effects of PTSD

Some major effects of PTSD are:

1. Substance Use Disorder and Addiction: This is the major effect of PTSD. It can force you to resort to taking drugs and alcohol to numb and forget the painful memories.
2. Anxiety and Depression: If you have PTSD, you may feel anxious and constantly worry all the time. You may also get depressed and feel hopeless or sad.
3. Memory Problems: People with PTSD tend to forget certain things especially if it is related to the traumatic experience. Also, they may sometimes find it hard to concentrate which can affect their professional or personal life.
4. Risk of Suicide and Other Dangerous Activities: PTSD can cause you to have suicidal thoughts and even try to attempt it. It can also make you have dangerous thoughts towards people and places related to the traumatic event/ experience.

How can PTSD be Treated

Here are some ways PTSD can be treated:

1. Professional Therapy: Through therapy methods like Trauma Focused Cognitive Behavioral Therapy, Eye Movement Desensitization and Reprocessing (EMDR), etc., you can recover gradually.

A therapist will help you unpack and process the traumatic event that made you develop PTSD. They will also talk you through it and even guide you on how to cope whenever your PTSD is triggered.

Book a therapy session with us here.

2. Support Groups/Communities: There are online and offline support groups that you can join for your specific condition. In this groups, you will receive empathetic support and guidance which may help you to cope and recover from PTSD.
3. Medication: This is very helpful especially for people who experience intense symptoms of PTSD like reckless behavior, self-sabotaging habits, suicidal attempts, etc. Examples of medications you may be given for PTSD include Anti-anxiety medications, Serotonin, etc.
4. Self-Care: Practicing Self-Care is very important if you want to manage and reduce your PTSD symptoms. Try to regularly exercise daily. Ensure you get quality sleep regularly. Eat a healthy and balanced meal.

Also try to participate in activities that will help you relax like meditation, yoga, etc.

What to do when your PTSD is triggered?

You may experience signs of PTSD anytime and it could be very intense. Certain sounds, situations, etc., can trigger your PTSD and make you react in unusual ways like having panic attacks, sweating, getting angry, violence, etc.

Therefore, when this occurs, it is important that you try to relax and stay calm. For example, you can try breathing exercises like deep breathing. You can also try to meditate. Journaling is also a good way you can try to process your feelings and take control. For more information on what to do when your PTS is triggered, see a therapist.

How long does PTSD last?

There is no specific time that PTSD can last for. It might last as long as a month after the experience. It can also last for years.

  Does PTSD ever go away?

This depends on the individual and the kind of traumatic event they experienced. The kind of treatment they undergo also matters. Also, some people stop experiencing symptoms of PTSD, weeks after the traumatic experience has occurred while others may only start showing signs of PTSD many years after the traumatic event has passed.

Conclusion

PTSD is a serious mental health condition that can affect anyone if they have gone through any traumatic event and circumstances. Its effects can be very destructive and it must not be taken lightly. If you or someone you know is showing signs of PTSD, it is important to seek help immediately.

Book a therapy session with us today and receive timely and empathetic support from our qualified therapists at budget-friendly costs.

by Sarah Agagu

New Year, New You: 6 New Year’s Resolutions to help you Prioritize and Take Care of Your Mental Health in 2025

At the beginning of this new year, you made several new year resolutions either regarding your weight, your career, your education, etc.

However, there is one aspect you might have ignored while making your new year resolutions and that is your mental health.

Prioritizing or taking care of your mental health is very important. Stress is part of your daily life. You are bound to experience challenges and situations that may make you anxious, stressed and depressed, etc.

This is why it is very important that you make new year resolutions that would benefit your mental health in 2025.  In this blog post, I will briefly mention some new year resolutions that would be good for your mental health and how you can achieve them.

Why Your Mental Health Matters?

Having a good mental health is very important. It impacts your life, your health and even people around you.

If you have a poor mental health, you are at the risk of burnout, depression, and breakdown. It can affect your relationships. It can make you behave in destructive ways. It can also make you take up wrong coping habits like alcoholism, drug abuse, etc.

But when you constantly take care of your mental health, you will be happier and less stressed. You will also be more productive, develop healthier relationships and make better decisions.

Furthermore, life is full of ups and downs. You will find yourself in situations that can affect you mentally whether you like it or not. Situations like loss of loved ones, failures, breakups, job loss, poverty, etc., can affect your mental health.

This is why you must constantly take steps to support and protect your mental health.

6 Mental Health New Year’s Resolutions for 2025

1. Attend regular therapy sessions: Regular therapy is a really good mental health new year resolution. It doesn't just benefit you but people around you. Through therapy, you get to share your feelings, receive feedback, learn healthy coping mechanisms, learn how to handle stress, etc.

Its benefits are numerous and that is why you should make it a part of your new year resolutions. Commit to attending regular therapy sessions even if it is once a month.

Book a therapy session with us here.

2. Practice mindfulness or meditation daily: Mindfulness and meditation are one of the best practices you can do for your mental health. It will help you manage stress, find inner peace, and be able to cope with life challenges.

Examples of easy meditation and mindfulness practices are deep breathing, yoga, etc. You can also attend meditation classes either online and offline.

Learn more about the benefits of meditation here.

3. Practice regular journaling: Journaling is an easy way to express your feelings and clear your mind. According to Verywell Health, journaling helps to reduce stress, anxiety and depression.

So, make sure to add regular journaling to your new year resolutions. It will do wonders for your mental health and overall wellness.

4. Limit screen time and set healthy social media boundaries: One mental health practice to add to your new year resolutions is reducing the amount of time you spend on your phone especially social media.

Unlimited social media use can affect your mental health and affect your self-esteem. It can also make you depressed and anxious.

5. Develop a healthy work-life balance: One new year resolution you should add to your list is balancing your work and your personal life. In this year, you should try to set healthy boundaries between your work and your personal life.

Take time for yourself. Have a life outside work. Spend adequate time with your family. Take up new hobbies and interests. This will help you manage stress and avoid burnout.

6. Practice gratitude: In this new year, be grateful. Instead of constantly worrying about what you don't have, focus on what you do have and be thankful for it.

ALSO READ: Social Media Pressure: How to Use Social Media Wisely and Avoid Digital Burnout

Practical Steps to Achieve Your New Year Resolutions for 2025

According to statistics, only 8% of people actually achieve their new year resolutions. This means that only 1 in about 12 people will actually achieve their new year resolutions in 2025.

In fact, a lot of people give up before the third month. This is why you must take specific steps that will help you achieve your new year resolutions and stay consistent.

Some of the ways to achieve your new year resolutions in 2025 are:

1. Stay consistent: You need to be consistent if you really want to achieve your new year goals. For example, if one of your new year resolutions is to journal regularly, then you need to try to do it regularly, even when it's inconvenient.

Here are 3 ways to stay consistent:

• Try breaking down your new year resolutions into smaller steps that you can easily achieve.
• Create a routine that you can stick to. For example, if you decide that you want to journal every night before you go to bed, then you need stick to it till it becomes part of your routine.
• Be ready to get back up. Even when you fail to meet your goals, try again the next day.

2. Start small and set realistic resolutions: To help you achieve your new year resolutions this year, you need to ensure that they are realistic. Don't make new year resolutions that might not be possible to achieve.

You should also start small. Instead of having a long list of new year resolutions, pick out a few that are important and stick to them. It will be more easy to achieve and you will feel less pressured.

3. Use reminders or apps to track your progress: It is always good to know exactly how your new year resolutions are going so you can make changes. It will also motivate you to keep going.
4. Celebrate small victories: Achieving your new year resolutions will not be easy so you need to learn to appreciate the little wins.

For example, if one of your new year resolutions was regular journaling and you were only able to journal once a week. That is a win and you should be grateful for it instead of feeling discouraged.

5. Partner with a friend for accountability: Get a partner/friend that can motivate you and help you stay accountable. This is a very good way to stay consistent especially if you share similar goals.

Conclusion

Supporting and taking care of your mental health is your responsibility and you should never sleep on it. By including some of the mental health goals listed above in your new year resolutions for 2025, you will be able to take care of your mental and overall health.

At Mycarebuddy, we are passionate about helping you in prioritizing your mental health. This is why we provide therapy services where you can speak to our qualified therapists at budget-friendly costs.

Book your first therapy session with us here now.

by Sarah Agagu

Factors That Influence Your Self-Esteem: Practical Tips to Boost Your Self-Esteem

Having a strong self-esteem is very important if you want to achieve your goals and live a happy life. It affects the way you view things around you. It affects the way you think of yourself and others. It determines the type of actions you take. It impacts your personal life and your professional life.

In this blog post, I shall discuss some of the factors that can affect your self-esteem and practical ways you can develop a healthy self-esteem.

           Definition of Self-Esteem?

Self-esteem can be explained as how much you like and value yourself or think of yourself positively. According to BetterUp, it is the degree to which we evaluate ourselves positively.

It is your level of belief in yourself and your abilities. It genuinely comes from the inside i.e from your mind. Self-esteem is not arrogance or pride. A person could be rich and still have a low self-esteem. A person could talk confidently and still have a low self-esteem.

When you constantly think negatively about yourself, your appearance, etc., then you have a poor self-esteem.

Some signs that you may have a low/poor self-esteem are:

• Constant need to please others.
• Feeling inferior to other people.
• Putting other people's needs ahead of yours.
• Constantly thinking negatively about yourself.

       5 Factors that can Influence Your Self-Esteem

No one is born with a low self-esteem at birth. It is a result of circumstances and situations that you start experiencing from birth.

Here are 5 factors that influence/ affect your self-esteem:

1. Childhood Trauma and Experiences: If you suffered as a child either from your parents or a relative, that suffering grows with you and affects how you think about yourself.

For example, if you lived in a home where you were constantly abused either physically or mentally, it continues to affects you even when you grow older. It can make you think poorly of yourself and when similar situations happen, you start feeling like you deserve it.

That negative view of yourself follows you to adulthood.  It can affect the way you think about yourself or the way you think other people think of you.

2. Constant Negativity: If you constantly think negatively about yourself then your self-esteem will always be poor. This usually starts as a child.

For example, let's say you failed a test in school, you might start thinking you're stupid and just criticizing yourself. This can go on even until you get older such that anytime you fail at something, you start criticizing yourself. All these can influence your self-esteem.

3. Social Comparisons: If you are constantly comparing yourself to others, it will affect your self-esteem. This is one of the most dangerous effects of social media.

For example, you see someone younger than you or of your age looking a certain way, doing something or buying something that you don't have. Then you start feeling useless and comparing yourself to them. This will influence your self-esteem and you will continue to bring yourself down because of what others are doing.

4. Past Failures: If you have failed at things in the past, it can affect your self-esteem greatly and not in a positive way. You start doubting your abilities and yourself. This can make you develop a low self-esteem.
5. Failed Relationships: If you have had a bad relationship in the past, it can affect the way you think of yourself. Maybe the other party said something negative before the relationship ended. You might start unconsciously believing those negative thoughts and that can affect your self-esteem.

5 Ways a Poor/Low Self-esteem Can Affect Your Life

Having a poor or low self-esteem is more than just how you think about yourself. It can have negative effects on your life such as:

1. It affects how you care for yourself: When you have a low self-esteem, you see yourself as unimportant and treat yourself casually. You don't care for your appearance or how you look because you already don't feel good about yourself. You also put other people's needs above your needs

When you have a positive self-esteem, you make decisions that benefits yourself.

2. It affects your romantic relationships: Having a poor self-esteem can have a negative impact on romantic relationships. Since you think negatively about yourself, you attract people who think negatively of you and treat you horribly. On the other hand, when you meet people who actually treat you well, you feel unused to it and think you don’t deserve it.
3. It makes you timid and unassertive: if you have a poor self-esteem, you will find it difficult to stand up for yourself. Even when people treat you badly, you will accept it since you think you don't deserve more. The worst thing is that when people will take advantage of you, you will find it very difficult to say no even when it makes you uncomfortable.
4. It can lead to anxiety and depression: Having a poor self-esteem means you are always comparing yourself to others and looking down on yourself.

You will feel unhappy and unsatisfied with your life. You will become anxious about things beyond your control and when it does work out, you become even more depressed.

5. It makes you stay in your comfort zone: Having a low self-esteem means you do not believe in your abilities. You have no confidence in yourself. And without this you can't achieve your goals. It also hinders you from taking action. You end up living a life you yourself are not happy with.

12 Practical Tips to help you Boost Your Self-esteem

1. Accept and forgive yourself: The first step towards improving your self-esteem is to be honest with yourself. You need to accept yourself the way you are. Comparison is a thief of joy. If you constantly compare yourself to others, you will never be happy with yourself.

You also need to forgive yourself. It doesn't matter what has happened in the past. Be compassionate to yourself and forgive yourself. Stop beating yourself over it. Let go and move on.

2. Learn to love yourself: This doesn't happen overnight. You have to take time to learn about yourself and find out your strengths. You have to intentionally find positive things about yourself. The more you do this, the more your self- esteem improves.

Start by setting aside time today and writing all the good things you can think about yourself. It could be your character, your appearance, etc.

3. Intentionally challenge negative thoughts: Everyone has negative thoughts but when you allow it to continue, it affects your mind and your self-esteem.

To improve your self- esteem, you must learn how to repel negative thoughts when they come. For example, if you fail at something and you start thinking you are worthless, stupid, etc., stop it immediately and start saying positive affirmations to yourself.

Every morning you wake up, confess positive things. Do not allow negative thoughts find a place in your mind.

To help you do this, you could get affirmation cards that you can read anytime either at home and at work. This will help you build your self-esteem.

4. Stop comparing yourself to others: Nothing good comes from always comparing yourself to other people. It just makes you feel more down and unworthy. Instead, think of the positive things in your life. Focus on your life and your own success.

To help you stop comparing yourself to others, you can choose to limit your social media use or only follow people that inspire and motivate you.

5. Hang out with people who think positively: If you are always with friends who always think negative, you might need to reduce your contact with them. If you don't, their negative energy will rub off on you and you will start become negative.
6. Learn to speak up for yourself: Sometimes the reason many of us don't speak up whenever we feel uncomfortable is because we have this belief that our opinions do not matter. That is what a poor self-esteem does to you.

So, you need to speak up. Stop trying to please people at your own expense. If you're not comfortable with something, let people know you're not comfortable.

7. Develop a habit of gratitude: Low self-esteem is the result of constantly thinking negatively about yourself. It involves constantly dwelling on your mistakes and failures. But this is wrong.

You need to learn to be grateful. Everyone has something to be grateful for. Focus on those good things and see how your life will change.

8. Exercise regularly: Exercising is not just good for your body; It is also good for your mind. When you exercise, your body releases chemicals which makes you feel good. Also, as you hit your exercise goals, you become more confident and the way you think of your body/appearance improves.
9. Be mindful of what you listen to: For some of us, the reason we have a low self-esteem is because of what we have heard other people say about us.

For example, if you were constantly criticized as a child, you would most likely have a low self-esteem. You mind may start adopting those beliefs and you actually start seeing yourself in the light of those negative criticisms.

This is why you need to be careful of what and who you listen to. If you have a friend/partner who constantly belittles you, speak up about it.

10. Celebrate your little wins and successes: One thing about having a low self-esteem is that when good things happen, you start underrating them or you start comparing it others.

This is not good at all. You have to learn how to celebrate the little things no matter what your mind tells you.

11. Talk to your therapist: If you find that you have a low self-esteem, you should consider seeing a therapist. They will help you find the reasons why you have a low-esteem and even work with you to improve it.

For example, if the reason is a result of an experience you had as a child, they will help you to unpack it and find closure from it.

            Book an appointment with our experienced therapists here.

12. Set goals and achieve them: If you see yourself as someone who is incapable, you need to challenge yourself. Start by setting small goals and achieving them. The more you do this, the more your confidence grows and your self-esteem improves.

It doesn't have to be anything big. It could be as simple as just hitting your gym goals or reading a particular number of books.

Conclusion

To achieve your goals and fulfill your dreams in 2025, you need to improve your self-esteem. You need to be conscious about how you think of yourself and your abilities. A strong self-esteem will significantly change the way you think and the way you do things.

To boost your self-esteem and start 2025 on a positive note, book an appointment with our experienced therapists today.

by Sarah Agagu

15 Best Christmas Gifts for Your Nigerian Employees (that they would actually love)

It's that time of the year when you need to show love and appreciation to your employees. Your employees have helped you throughout the year to achieve your business goals. What better time to appreciate their efforts than in this holiday season?

You may think it doesn't matter but it does. Everyone should be appreciated for their efforts especially your employees.

If you want them to be more motivated, productive and even go the extra mile for your business in 2025, then you need to show your appreciation. And no, just a simple thank you is not enough.

In this blog, I will give you 15 Christmas gift ideas that you can consider getting for your Nigerian employees.

Let's get into it.

              15 Best Christmas Gifts for Your Nigerian Employees

For this upcoming Christmas, here are 15 Christmas gift ideas you can give to your employees that they would appreciate:

1. Company-branded Clothes: One gift that you can never go wrong with is giving your employees clothes with the company's logo on it. It is practical as they can wear it anywhere. It also has your brand logo and creates a sense of belonging among your employees.

   And let's admit it, it also publicizes your company. So for this Christmas, consider giving your employees clothes with your company logo on them like hoodies, T-shirts, face caps, etc.

A very important thing you should note is that the clothes should be high-quality. No one wants clothes that would start fading after washing once.

2. Fancy Snack/Food Gifts: You could get fancy snacks and soft drinks for your employees as a Christmas gift. Think candies, chocolate, snacks, soft drinks, etc. You could even go high class and buy wine/champagne (if you're sure they drink it) and order fancy snacks for them.
3. Raw Food Gifts: This is a very good and practical gift. Food prices in Nigeria rises every day and choosing to get your employees foodstuffs as a Christmas gift would be well-appreciated.

You could consider giving rice, a bottle of oil, noodles, spaghetti, etc. However, you have to very budget-conscious. For example, if you are a small business, there is no reason to start distributing one bag of rice to your employees.

4. Water bottles/mugs: This is also a very good Christmas gift you can give to your employees. It's budget friendly and will also be useful to your employees.

To make it even more unique, you can place your company logo on it. You can even include their personal name on it.

5. Subscription gifts: This type of gift is a little bit high-class but it can work if you have the budget for it. You can offer to pay for your employees' subscriptions like DSTV, Startimes, GoTV, Netflix, etc. it could be just for one-month and your employees will love it. However, make sure you have the budget for it before you consider this kind of gift.
6. Mental Health Gifts: Giving your employees’ gifts that would help them relieve their stress and support their mental health is a very good idea. You can consider giving gifts like stress balls, affirmation cards, etc.

You can pair it with other gifts like a water bottle, mug, etc.

Buy some Stress balls and affirmation Cards for Your Employees Here.

7. Personalized Thank-You Cards: A good Christmas gift to give your employees is a personalized thank-you card. It is an opportunity to tell your employees how much you appreciate their efforts.

However, you might also want to pair this gift with other gifts like a notebook, journal, etc.

8. Gift Packages: Who doesn't love gift packages? You get to receive gifts of different items in one single package. Your employees will absolutely appreciate this especially if it's filled with stuff that they love.

They are so many gift packages you can try but how about one that is solely for your employees. I am talking about Mycarebuddy Employees- Team Buddy Box. We curated this gift package specifically for your employees and they are sure to love it.

Get it here now.

9. Office Accessories: Another Christmas gift idea for your Nigerian employees is to get them some office items/accessories like biros, notebooks, journals, planners, etc.

One thing about this type of gift is that It is budget-friendly and useful to your employees.

You can purchase journals for your employees here.

10. Books: You might be thinking who wants books for Christmas? But giving books can be a very good Christmas gift especially if you know the employee you want to give it to. For example, if you know your employees enjoy reading a lot, getting a them a book might even be better than getting them an office item.

What matters is that you know it's a book that they would actually love and appreciate. So, don't go getting a romance novel when you know they would actually appreciate a book on self-development.

11. Kitchen Items: This is a very great Christmas gift to give your employees if you have the budget for it. You can consider giving gifts like blenders, spatula, plates, etc.
12. Everyday Items: Why not give your employees a Christmas gift that they can use every day? Examples of such gifts are hand fans, food flasks, rechargeable fans, laptop bags, rechargeable lights/torch etc.
13. Gift Cards: Another gift to give your employees in this holiday season is gift cards. Let your employees choose what they want. You can give them gift cards like Amazon gift cards, Jumia gift cards, etc.

14. Extra Days Off: According to a 2023 survey for Nigerian employees, 1 in 12 employees would prefer you give them an          extended holiday as a Christmas gift. So, instead of the usual breaks you give your employees during the holidays, you can also add some extra days for them to relax and spend time with their family.

15. Cash Bonus: Who doesn't want extra cash for Christmas? One Christmas gift that can never go wrong is cash gifts. You can decide to add some extra amount to your employees’ salaries and wages. However as mentioned earlier, always be budget conscious. It's a gift. It's the thought that counts.

ALSO READ: Social Media Pressure: How to use Social Media Wisely and avoid Digital Burnout.

Things to Note while Choosing the Best Christmas Gifts for Your Nigerian Employees

1. Give personalized gifts: Over the year, you are bound to have noticed some certain things about your employees. This includes their likes, dislikes, hobbies, etc.

So, while choosing your gifts, make sure it fits the person. Don't give gifts that your employees will end up giving someone else or even worse throwing away because it is useless to them. Your gift should be practical or something they will enjoy.

For example, you shouldn't be giving alcoholic wine as a gift to an employee you know doesn’t take alcohol.

2. Be budget conscious: Yes, you want to give your employees a Christmas gift that they would love. But you also have to consider your budget. Don't go giving gifts that would put your business into debt. Be reasonable about your gift giving.
3. Do not expect a gift in return: I hate to break it to you but you might not get a gift back from your employees. There are several reasons for this but the major one is that it places a huge burden on your employees.

Knowing what to give to your boss is one of the hardest thing to decide. You don't want to give too little. At the same time, you don't want to give too much so they don't feel pressured.

So, forget about receiving gifts from your employees in exchange for yours. If they give you, good. If they don't, it's still good.

Conclusion

Christmas is a perfect time to appreciate your employees. When you appreciate them, they will want to do it again and give their best performance. Remember your gifts should be practical and useful.

by Sarah Agagu

Social Media Pressure: How to Use Social Media Wisely and Avoid Digital Burnout

When you feel the need to compare yourself to others due to what they show on their social media pages, that is social media pressure.

When you feel the need to gain likes, follows and shares just to validate your worth, that is social media pressure.

When you feel the need to portray an unoriginal lifestyle based on what others are doing online, that is social media pressure.

Social media pressure is a major challenge faced by different age groups with the continuous increase in social media apps. Unfortunately, despite its numerous benefits, social media also affects us negatively especially in relation to our mental health.

The constant comparison and excessive screen time has led to increased anxiety, depression, inferiority complex, etc.

To protect your mental health, you must learn how to handle this pressure wisely and avoid digital burnout. This blog post focuses on helping you do just that.

               Understanding Social Media Pressure

Social media pressure can be explained as the excessive need to do, dress or act a certain way due to what you see online. You constantly try to meet the standards of what you see online and this can have a very negative impact on your mental health.

For example, you see an image of your friend in a Lamborghini, then you start feeling inferior and worthless.

Social media pressure goes beyond just comparisons. The urge to receive likes and follows is another example of social media pressure. You start judging your life and worth by the number of likes and comments you have. All these are one of the numerous ways social media has affected our lives.

Other effects of social media pressure is low self-esteem, poor body image, digital addiction, anxiety and depression, etc.

Nigerians spend an average of 3 hours daily on social media - THISDAYLIVE

How Can You Use Social Media Wisely?

Social media itself is not inherently bad. It can be a great way to learn, stay connected, build a brand, make a living, etc. But its negative effects can be seriously harmful to not just your mental health but your physical health.

Social media use will not be stopping anytime. Currently there are about 31. 6 million Nigerians on social media according to Statista.

This figure will only continue to increase yearly. New social media platforms will also keep coming up. This means the pressure is bound to increase.

To navigate this new reality, you need to learn how to use social media wisely.

Here are 5 ways to use social media wisely without affecting your mental health:

1. Set Time Limits for Social Media Use: Many of us spend way too much time on social media. We are constantly on this app even at the expense of our mental well-being. While you do not need to completely stop using social media, you need to find a balance.

Limit the amount of time you spend on social media. You can use app timers, alarms and digital wellbeing tools to help you.

Reducing your screen time will significantly reduce the pressure that social media brings with it and help you enjoy it without affecting your mental health.

2. Curate Your Feed: Social media algorithms will show you similar posts to what you constantly watch/read. If you constantly watch videos that makes you compare yourself to others or that intimidates you, the algorithm will keep bringing similar posts to you.

For example, if you watch videos of people showing up their houses and cars on TikTok, then you will keep seeing similar posts on your For You Page.

So, you have to be highly intentional about what you watch or read. If you find that watching a video or reading posts from certain people makes you unhappy and depressed, stop reading or watching those posts.

Watch/read posts only posts that would inspire and motivate you. Choose to unfollow, mute/block accounts that trigger comparison or negativity in you.

3. Practice Mindful Scrolling: A lot of us spend time on social media just scrolling and scrolling for no reason. Some of us are also guilty of doom scrolling i.e. spending excessive time online reading/watching negative content.

The results of this is increased anxiety and mental stress. To overcome this, you need to use social media with intention. It shouldn't just be a habit to overcome boredom or kill time.

Let your social media use have a limit. If you are online, focus on consuming content that helps and inspires you.

Focus on connecting and engaging with close friends and meaningful communities instead of chasing likes or trends.

4. Build a Life Outside Social Media: Excessive social media use kills relationships and causes isolation. If you spend too much time on social media, you neglect your real-life relationships and interactions.

This can be very dangerous and can cause depression. Therefore, you must prioritize hobbies and interests outside social media.

Go out to events and hangouts. Maintain face-to-face interactions and relationships. The virtual world is just as it name implies virtual. Don't neglect your life offline for your online activities.

5. Develop Better Screen time Habits: To use social media wisely, you need to develop better screen time habits and practices. Some of them include reducing or limiting social media use at work, reducing social media use before bedtime, etc.

ALSO READ: What is Journaling: 7 Major Reasons Why You Should Start Journaling

               How to Combat Digital Burnout

Digital burnout occurs due to excessive social media use and pressure. It is the ultimate effect of excessive screen time. Some signs of digital burnout are:

• Constant feeling of being overwhelmed by social media updates.
• Physical problems like Insomnia, chest pains.
• Decreased productivity or focus due to endless scrolling.
• Emotional exhaustion or stress caused by online interactions.
• Social media addiction.

Here are 5 ways to help you combat digital burnout:

1. Take regular digital detoxes: Digital detox means to purposefully reduce the amount of time you spend on digital devices. To combat digital burnout, you need to take a step back from social media use.

   For example, if you are active on 4 social media platforms, you may need to uninstall/freeze all or some of these apps.

2. Use "Do Not Disturb" mode or turn off notifications: Social media platforms like Instagram and LinkedIn are always sending notifications and updates which can leave you anxious and lure you back to the app.

So, if you are really serious about your digital break, you need to turn off the notifications or use the ‘do not disturb’ button on your phone.

3. Set rules for your social media use: Without rules, you end of spending way too much time mindlessly scrolling on social media. But if you set rules and stick to them, you will be able to reduce your screen time and have extra time to do more productive activities.

For example, you can decide not to use social media during work hours. This will help you focus and be more productive.

4. Spend time outdoors: To combat digital burnout, you need to take a break and become more in tune with the real world. Focus on building offline relationships. Take up physical sports/activities and attend physical events.
5. Seek support: Digital burnout is a problem that affects you mentally and physically. If you feel that you can't overcome it alone or you are too dependent on social media, then you need to seek help.

There are support communities online dedicated towards digital detox. You can also talk to a therapist who can guide you and help you replace your digital habits.

Book a session with us and put an end to digital burnout in your life.

Conclusion

Social media pressure is a major problem affecting our mental health today. It can cause depression, anxiety and ultimately lead to digital burnout.

To overcome this pressure, you need to set limits to your screen time and develop better screen time habits.

By following the steps mentioned above, you will be able to enjoy the perks of social media with little/no impact on your mental health.

If you are experiencing digital burnout or finding it difficult to set limits with your social media usage, book a session with us to get confidential and effective care from our therapists.

We are always here to help you.

by Sarah Agagu

How to Heal After a Breakup and Manage your Mental Health

Going through a breakup or 'breakfast' as known to Nigerians can be a very painful experience that can affect you physically, mentally and psychologically. Heartbreak is one of the many factors that can affect your mental health and cause you to think and act in unusual ways.

Earlier this month, a story went viral about a Nigerian girl who poisoned her ex-boyfriend and also caused the deaths of his friends.

This unfortunate incident is a reflection of recent developments that has become common in Nigeria and around the world. A study also revealed that 1 in 5 deaths by suicide were caused by romantic breakups, separations , etc.

Many people do not know how to process their hurt feelings after a breakup which can lead to anxiety, depression and even having suicidal thoughts.

In this article, our focus shall be on how to start the process of healing after a breakup and manage your mental health.

     Effects of Breakups on Your Mental Health

Withdrawal and Isolation-

After a breakup, many of us isolate ourselves from our friends and families. This isolation causes us to feel lonely and sad. It can also make us act in irrational ways like stalking, breaking their belongings, etc.

Lifestyle Changes-

A breakup can seriously affect the lifestyle of an individual. Your sleep habits change. Your eating habits change. Even your behavior can change.

For example, after a breakup, a person can become overweight from overeating or underweight for eating less. You might even find it difficult to sleep.

Mood Swings-

Heartbreak can cause you to experience mood changes like anger, confusion to sadness, resentment, jealousy, etc.

Depression-

This is a major effect of heartbreak.  Suffering from a breakup affects your mood and emotions. It can also make you feel down and start thinking depressive thoughts.

According to a study, people who are going through breakups exhibit more symptoms of depression compared to people who are in a relationship.

Alcohol and Drug Abuse-

This is very common for men. Unlike women who are more open to expressing their feelings, men do not easily do it. Therefore, to numb their hurt feelings, they can resort to drinking, smoking and drug abuse.

Increase of Negative/Harmful Thoughts-

After a heartbreak, your thoughts can get more negative and your mind enters into a cycle of self-blame and pity.

You might even start having negative/harmful thoughts about the other party which could get dangerous if it is not checked properly.

Low Self Confidence and Self-Esteem-

Suffering from a breakup affects your self-esteem and confidence levels. Your understanding and belief about yourself changes and your confidence level drops. You might even start to believe you are unworthy and hopeless.

ALSO READ: 10 Self-Care Practices to Help You Relax and Unwind

5 Ways to Heal After a Breakup and Take Care of Your Mental Health

1. Express your feelings: This is a very important thing to help you heal after a breakup. In Nigeria, people joke a lot about heartbreaks. You hear things like ‘we go chop breakfast’, ‘it's not a big deal’, ‘move one’, etc.

Although heartbreak is something that seriously affects our mental health, we tend to joke about it and not take it seriously. This causes people to suppress their hurt emotions which is not good in the long run.

So, to really heal after a breakup, do not be afraid to express your feelings. You need to feel all the emotions that come with a breakup including grief, anger, confusion, loneliness, sadness, resentment, etc., to really move on.

Choosing to deny or bottle these emotions will affect you both physically and mentally. Allow yourself to feel.

Here are 4 ways to do this:

• Talk about it.
• Do not fight your feelings.
• Acknowledge your pain and hurt.
• Cry about it if you want to. Do not be ashamed.

2. Keep your distance both physically and online: Unfortunately, social media is not a kind place to be when you are going through a heartbreak. Apart from the fact that it can cause you start stalking or tracking the other party, it can also make you more depressed.

For example, seeing pictures and videos of other people in love can affect you and trigger you to do something drastic.

You should also distance yourself from the other party for a while. While you might end up being friends later, it can't be immediately. Keeping your distance at this point will be much better for your mental health than trying to maintain a close friendship.

3. Acceptance: Accept that things change and don't always work out. One thing about breakups is that you remember only the good memories and ignore the bad ones. You start to question and wonder if the outcome could have been different. But if you guys were good together, it wouldn't have ended in the first place.

So, you must accept that you two were not the best fit. Failing to do this might cause you to start doubting yourself, losing self -confidence and feeling depressed.

But once you are able to accept it, you will find closure. Remember you don't have to this alone. Our therapists are always here to listen and guide through the process

4. Practice Self-Care: There is no better time to be intentional about your self-care than after a breakup. It is the time for you to focus on yourself and listen to your body and mind.

Heartbreak affect our self-esteem, self-confidence, body image, etc. We start doubting ourselves and our worth.

This is why you have to focus on yourself during these period. Participate in self-care activities like:

• Meditation and Mindfulness,
• Exercising regularly.
• Therapy,
• Listening to music, podcasts and audiobooks, etc.

Do things that makes you happy. However, be careful not to fall into self-sabotaging habits.   An example of such habits is using drugs and alcohol to numb your pain, constantly eating junk food, etc.

5. Ask for help: Contrary to what many of us think, breaking off a relationship is not something to be embarrassed or ashamed of. At the same time, feeling sad or unhappy about the end of a relationship is not a bad emotion.

So, if you feel that you can't cope or you are finding it difficult to cope, ask for help. Talk to your close friends. Talk to family member. See a therapist. Do not be ashamed to say you are not okay.

6. Start a Journaling habit: Journaling can be a major way to handle the aftermath of a breakup and take care of your mental health.

The process of writing or typing your feelings can be therapeutic. You get to process your emotions, hurt feelings and gain the closure you need to move on. It also reduces the stress, anxiety and depression the breakup might have caused.

So, get a journal or a journal app and start writing.

7. Counter negative thoughts and beliefs with positive affirmations and statements: Going through heartbreak can leave you feeling rejected and negative about your life. You might start to blame yourself and question your values and beliefs.

During this period, you need to constantly remind yourself to think positive and good thoughts. Do not allow negative thoughts and beliefs due to the breakup to overwhelm you.

To do this, you can get affirmation cards and make a habit of reading them regularly. You could also listen to positive and empowering music. Do not dwell in the cycle of self-pity and negativity forever.

8. Reach out to your friends and family members: As mentioned above, one major effect of breakups is self- isolation. However, this is not a good coping mechanism.

So, no matter how tempted you may be to just withdraw from your friends and family, do not do so. Connect with them and let them be your support group.

Talking to others about it and receiving moral and verbal support can be very helpful in your journey of healing.

Conclusion

Heartbreak is not the end of the world although it can often seem like it. To kick start your healing process after a breakup, take time for yourself to process your hurt feelings and find acceptance.

By following the points mentioned above, you will be able to heal and protect your mental health at the same time.

If you need someone to talk to, feel free to reach out to us. Our therapists are always ready to provide thoughtful and confidential care to help you. To kick start your healing process, book a session with us today.

by Sarah Agagu