Therapy Sessions: How to Prepare for Your First One
You have finally booked your first therapy session and yes, it is a big step. But now you are also worried. “What do you say in therapy? What will my therapist ask me? What do I do next?”
You are not alone. Your feelings and questions are normal for people attending their first therapy session.
So, in this article, I will walk you through important things to know and how to prepare for your first therapy session.
Therapy is a Safe Space and No One will Judge You.
This is the first thing to keep in mind when going to therapy. No one is going to judge you. You can talk about everything and anything. It is confidential and no third party will know about it.
And it is okay to feel nervous. It is okay to cry. It is okay to talk about your deepest fears. It is a safe space.
What to Expect in Your First Therapy Session?
In your first therapy session, expect your therapist to ask you some questions about your background, current challenges, family history, and why you chose therapy. They will also tell you how therapy works, how they are going to help you achieve your goal, their therapy methods and specializations, etc.
You may also be asked to fill out some forms with your personal or medical details. They will also let you know about their confidentiality rules so you can feel comfortable sharing your experiences.
Also, you can ask questions about their experience, how long the session will take and anything else you are curious about. It might feel a little awkward at first, but it is totally normal.
Before the session ends, you might talk about the next steps, how often you will meet, and payment stuff. At the end, your first session is just to see how things go and if you want to move forward.
ALSO READ: How to Help a Loved One Suffering from Depression.
How to Prepare for Your First Therapy Session
Before coming to your first therapy session, here are 7 ways you can prepare:
- Write down what is bothering you in your notepad or jotter: Before your first therapy session, you can take time to list out specific questions, topics or goals you want to talk about like your challenges, fears, past experiences, etc.
And if you don't know what to say, it is okay too. You can literally say, “I don't know where to start” and that is fine. Your therapist will guide you and help you start.
You can also come with a journal/book notepad to jot down some important notes from your therapy session.
- Think about what you want to gain from therapy: Everything has a goal including therapy. So you need to think about why you want to go for therapy. Ask yourself these questions:
What does progress look like to you? What do you want to achieve or change through therapy?
Is it to help you manage the effects of your childhood trauma and get closure?
Is it to help you handle your relationships better? Is it to find clarity in your personal life, etc.
So, take your time to find out why you need therapy.
- Confirm the time, date and where it is happening: Your therapy appointment could be online or offline.
If it is online, make sure to choose a quiet and private space for yourself so nobody overhears you. Turn off your TV and phone notifications. Make sure your internet connection is stable so you and your therapist can communicate without distractions.
If it is face-to-face i.e offline, make sure you know the address and how to get there. So, you don’t start rushing at the last minute.
You want to be calm and settled before your appointment.
- Wear what makes you feel comfortable: You don't need to dress fancy to therapy if you don't want to. You can wear whatever you like, whether it is casual, formal, etc. It is all up to you.
- Come with an open mind: Your therapist is going to ask you some questions. Some might be uncomfortable but it is nothing personal. And, if you are uncomfortable with discussing something, it is okay to tell your therapist.
- Be as honest as you can: If you are attending a therapy session, honesty is your best policy. It is not going to be easy but try as much as you can to be honest. The more your therapist knows about you, the better he/she can help you.
Of course, you don't have to share everything at once.
- Be ready to ask your therapist questions too: As mentioned earlier, therapy is a safe zone. Don't be afraid to ask your therapist questions like:
- Their specializations,
- Similar experiences,
- The number of upcoming sessions,
- The costs of an appointment,
- How they ensure confidentiality, etc.
It is also an opportunity to learn about your therapist and whether you connect/vibe with him/her. This is someone you will be telling about your pasts and problems. So, you need to ask important questions and find out if you are comfortable with them.
Note: It is very important that you realize that therapy is a safe space. Silence is allowed. You are allowed to cry.
Do I Have to Talk About Everything in The First Session?
No. You don't have to talk about everything on your first therapy session. In fact, the first session is usually meant for you and your therapist to get to know each other. It is for both of you to ask questions and decide the steps going forward.
Will Everything Get Better in Your First Therapy Session?
No. Everything will not suddenly be fine after your first therapy session. But as you continue, you will get clarity and gradually, things will get better.
How Long Do Therapy Sessions Last?
There is no specific time for a therapy session but most sessions usually last between 30-45 minutes. However, it can be less or more than that depending on the topics discussed, the therapist and type of therapy. For example, the first session is usually short compared to other sessions.
Also, couples or relationship therapy can take more time compared to other types of therapy.
What Happens After Your First Therapy Session?
After concluding your first therapy session, you and your therapist will decide if there will be upcoming appointments. In that case, you may need to decide on the time and duration. They may also recommend steps and strategies you can start doing on your own like journaling, meditation, etc.
Conclusion
Your first therapy session is not about doing everything perfectly. It is about showing up for yourself.
At Mycarebuddy, we specialize in providing therapy services for anxiety, depression, ADHD, etc.
You can book your first therapy session with us here now.
How Can You Build Your Self-Confidence: 10 Practical Tips with Examples
Have you ever been in a situation where you wanted to do or say something, but you didn’t do it? Maybe because you were afraid, scared. Maybe you were worried about what people will think or whether you would embarrass yourself.
If this is you, you are not alone.
Most of us do not believe in ourselves enough or think we have the right to take up space. So, we shrink ourselves, avoid trying new things because we are scared of failing, think negatively and look down on ourselves.
However, self-confidence is something you can build and you can start now. In this article, I will be sharing 10 practical tips that can help you be more confident in yourself.
10 Practical Ways to Build Your Self-confidence
Here are 10 practical ways you can build your self-confidence:
- Challenge Your Negative Thoughts: Lack of self-confidence comes from the way you think. If you constantly see yourself as inferior and think of yourself negatively, you can't be confident.
For example, if you find yourself regularly saying words like, “I am not good enough. I never do things well, etc.” Then, you need to start speaking positively like, “I can do it. I deserve good things, etc.”
So, the first step to build your confidence is to stop thinking negatively.
How to stop thinking negatively:
- Be conscious of what you think about so you can question it.
- Read affirmation cards regularly.
- Surround yourself with people who think positive thoughts and give positive energy.
- Improve Yourself Daily: If you want to become confident, you must take actions that will increase your confidence. For example, if you want to become more confident at speaking up at work, start by speaking up among your friends. The more you do this, the more your confidence gradually improves.
Another example is if you are nervous about attending events or networking with new people, you can start talking to people in your church, your neighborhood, or even at the bus stop.
The more you do this, the more confident you will become.
- Accept Yourself for Who You Are: Self-awareness is very important to build your confidence. When you accept who you are, you start seeing the good and uniqueness in yourself. And when you do this, you stop comparing yourself to others.
For example, you have a co-worker who is always speaking up in meetings and you start comparing yourself to them and feeling inferior.
But once you accept that you are not an outspoken person, then you start seeing your own unique points like how you listen well, how you pay attention to details, etc.
- Learn New Skills: A very good way to build your confidence is to learn new skills. When you know you can do something well, it changes how you think of yourself. Start by picking a skill or something you have always wanted to try or learn. It doesn't have to be something complicated or big.
Once you learn this skill, your confidence starts to grow. You start thinking, “if I can do this, I can do that other thing too.”
For example, if you have always wanted to learn how to create designs and you start learning how to use Canva. As time goes on, you can start thinking of creating videos. Because you now have the mindset of, “if I could learn how to create designs, I can also learn how to create videos.”
- Reduce Your Use of Social Media: What you see on social media can seriously affect your self-confidence. This is why you need to be careful about it.
For example, I used to spend hours on Instagram and always ended up feeling like I was inferior and worthless compared to other people my age. This feeling only reduced when I finally decided to reduce the time I spent on the app.
Also Read: Social Media Pressure: How to Use Social Media Wisely and Avoid Digital Burnout
- Focus on Achieving Your Goals: Confidence comes from taking action. The more you set goals and achieve them, the more confident you become. You start to trust yourself more and believe in yourself.
For example, if you set a goal to read one book this month and actually finish it, that is a win. And it will remind you that you can commit to something and follow through. This builds your confidence, little by little.
- Take Care of Your Appearance: Taking care of how you look can help you become more confident. As the saying goes, “If you look good, you feel good.”
When you know you look good, it changes the way you carry yourself.
For example, there are certain outfits that once I wear, I feel really confident. The way I walk changes. I stand taller and I speak better.
5 simple ways to take care of your appearance:
- Take regular showers and moisturize your skin.
- Wear clean and well-fitting clothes even when you are at home.
- Style your hair in a way that makes you feel good.
- Use a nice fragrance or deodorant.
- Keep your nails trimmed and clean or even better, get them done.
All this seems little but it can go a long way in helping you become more confident.
- Cut Off Toxic Relationships: If you are in a relationship whether it is a friendship or a romantic relationship where you are made to feel negative about yourself, cut it off.
If your friends constantly say or do things that makes you doubt yourself or feel inferior, it might be time to leave. Because if you continue hearing those toxic statements, it starts registering in your subconscious and you start believing it.
For example, if you share something you are proud of and your friend brushes it off or makes you feel silly for being excited, that needs to change.
- Exercise Regularly: Exercise is not just beneficial to your physical health; it can also help you to build your self-confidence. According to a 2022 study, regular exercising can help in improving your self-esteem.
For example, you start exercising three times a week. At first, it feels like a struggle. But with time, you notice you are getting better. You feel less tired and your clothes start to fit better. This can significantly improve your mood and your confidence levels.
ALSO READ: Practical Tips to Improve your self-esteem
- Remind Yourself of Your Achievements and Successes Regularly: Sometimes, you can become so focused on what you are yet to achieve and forget what you have already achieved.
This is why you need to regularly take time to pause and look back at how far you have come and what you have achieved.
For example, maybe you once finished a project that scared you or passed an exam you thought you would fail. Write those things down. So, you can read and remind yourself of them on days when you feel low. They are proof that you have done this before and you can do it again.
Need Help Building Your Confidence?
Sometimes, the reason you are not confident is related to things like anxiety, your past experiences, the negative thoughts you have carried for years, etc. And while the ten tips above can help, they may not be enough on their own.
At Mycarebuddy, we can connect you with kind, professional therapists who will help you understand where your low confidence is coming from and how to overcome it. You don’t have to do it all by yourself.
Book an Appointment with Us Now.
How You Can Support the Mental Health of People with Disabilities
Living with a disability can be very difficult and can affect the mental health and overall well-being of those who experience it. According to WHO, an estimated 1.3 billion people of the world population are disabled. And it is not just physical disabilities but mental disabilities as well.
And this comes with its own set of challenges that affects their mental health.
As we observe the Minority Mental Health Awareness Month, we must draw attention to the challenges faced by people with disabilities, how it affects their mental health and how we can offer meaningful support.
So, in this blog post, we shall discuss some of the challenges faced by people with disabilities and how we can support them.
Challenges Faced by People with Disabilities Which Affects Their Mental Health
1. Social Isolation
Social isolation is one of the most painful challenges many people with disabilities face which affects their mental health.
Due to movement issues and inaccessible environments, disabled individuals find it difficult to participate in social activities and connect with others. Over time, this can lead to feelings of loneliness, sadness, and even depression.
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Limited Mobility.
In Nigeria and many parts of the world, a lot of buildings, roads and other infrastructures are not universally designed to accommodate disabled people i.e built to be easily accessed by anyone regardless of their disability.
A lot of disabled individuals find it very difficult to access public spaces, transportations and buildings and this has significantly limited their participation in society and has forcefully made them dependent on others.
And all these can cause depression, suicidal thoughts, low self-esteem, etc.
3. Stigma and Discrimination.
People with disabilities are seen as burdens and unfortunately might not get the same opportunities that people without disabilities get.
Furthermore, they are usually consciously or unconsciously excluded from society and a sense of distance exists between them and other people.
This prejudice and discrimination against people with disabilities can cause depression, isolation and mental stress.
4. Financial Difficulties
One major challenge that people with disabilities often face is financial issues. Many disabled individuals cannot easily find jobs. And when they do find jobs, they may be underpaid or not given roles that match their skills and potential.
On top of that, living with a disability often comes with extra expenses like regular hospital visits, therapy, drugs, etc.
And so they might have to rely on their families which can increase feelings of helplessness, depression, anxiety, etc.
ALSO READ: Women in Male-Dominated Industries : How to Support Their Mental Well-Being.
4 Ways We Can Support the Mental Health of People with Disabilities?
Here are 4 ways you can support the mental health of people living with disabilities:
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Education of the Public
Through your social media platforms, television and radio, you can educate people on how people with disabilities should be treated and reasons why they should not be excluded. This will help people understand that people with disabilities are normal human beings and should not be stigmatized or isolated.
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Provide Adequate Mental HealthCare
Mental health care is even more difficult to access for people with disabilities compared to other people.
To help, you can recommend online mental health centers to them. You can also help them find therapists, counselors, or support groups that are disability-friendly and understand their unique needs.
3. Be Patient and Kind
Living with a disability can be mentally draining. That is why your support is needed. By being kind to them, you show you care and show that they matter. Little actions like offering your seat, opening doors and relating with them normally can go a long way.
4. Support Their Dreams and Goals
People with disabilities face a lot of challenges that can prevent them from pursuing their dreams and goals but we can reduce this.
If you have a friend or family member who is disabled, encourage and support them in pursuing their dreams. It could be financial, physical or emotional support.
Conclusion
People with disabilities face a lot of challenges which can affect their mental health and overall well-being. Supporting their mental health is not just a job for the government but for every individual.
If you are a person with a disability and is experiencing any mental health issue or you just need somebody to talk to, we are ready to listen.
How Can You Support People with Complex Mental Health Challenges?
Although the discussion around mental health increases daily, it is still largely limited to mainly depression and anxiety.
However, many people live with more complex mental health conditions that require long-term care, professional support, medications, etc.
Some of them include Autism, Eating Disorders, Bipolar Disorders, Post Traumatic Disorder (PTSD), Schizophrenia, etc.
In this article, we will talk about some of the problems faced by people with these complex mental health challenges and how we can support them.
Problems Faced by People with Complex Mental Health Challenges
Some of the problems faced by people with severe mental health challenges include:
- Stigma Associated with Mental Health.
A major challenge that people with mental health issues face is stigmatization and discrimination.
Even in the present day, many individuals with mental health challenges still choose to keep quiet or refuse to seek treatment due to the fear of stigma they may face if they speak up.
The fear of being excluded or shamed by family members and loved ones have ultimately led to a lot of individuals choosing to keep quiet about their condition and suffer silently.
Whether consciously or unconsciously, many people in our society still see mental health as relating to ‘madness’ and ‘crazy’.
And this has discouraged many people from seeking professional mental healthcare.
2. Limited Access to Mental Health Resources.
For a number of reasons, many people cannot easily access mental health resources like therapy, medication, especially in Nigeria. E.g, individuals living in rural areas cannot easily access mental healthcare due to their geographical location.
Also, mental healthcare like therapy, medications, etc., can be costly for many individuals with limited financial resources.
And these lack or limited access to resources has discouraged many people with complex mental health challenges from seeking treatment or support.
3. Lack of Adequate Mental Health Information.
A lot of people have mental health challenges which they are unaware of or choose to dismiss as ‘nothing serious’. And this ignorance has caused many to avoid or delay seeking mental healthcare or treatment.
Also, many individuals are not even aware that they have a mental health condition and some do not even know where they can go to receive mental healthcare.
4. Isolation and Loneliness
People with complex mental health challenges feel lonely and isolated from their friends and family who may not really understand their illness.
This fear of being a seen as burden or as ‘weak’ has made many to distance themselves from their family and friends.
5. Unemployment and Financial Issues
Maintaining regular employment can be difficult due to the unpredictable symptoms or discrimination from complex mental health conditions, like autism, ADHD, eating disorders, etc.
Also, these complex mental health challenges are usually expensive to manage as they may require regular medications, therapy sessions, etc.
ALSO READ: Therapy for Nigerians- 7 Ways Therapy can Change Your Life and Where You Can Access It
4 Ways You Can Support People with Complex Mental Health Challenges?
Here are 4 ways you can offer meaningful support to people with severe mental health issues:
1. Educate Yourself About Their Condition
If you have people around you with mental health conditions like bipolar disorder, eating disorder, autism, ADHD, etc., then you need to start learning about the conditions and their symptoms. It will also help you understand their feelings, and teach you how to interact with them without discrimination.
- Encourage Open Discussions about Complex Mental Health Conditions
The discussions around mental health must move beyond the circle of depression, anxiety and stress. There are other mental health conditions which a lot of individuals suffer from which must be addressed.
We must be open to having discussions where people with mental health conditions like Autism, Bipolar Disorder can speak out about their condition and receive support without fear of being judged or stigmatized.
Having these conversations both offline and online will help to destigmatize and encourage those with these mental health challenges to speak up and get help.
- Increase Access to Mental Health Resources
Individuals, governments and other stakeholders have a role to play to ensure that people with mental health challenges get adequate mental health care.
The government needs to ensure the increased presence of mental health clinics in rural areas or areas that are not easily accessible.
Mental health professionals and organizations should also organize outreaches where free or cheaper mental health resources are offered.
Also, the presence of online mental health resources like online therapy needs to be more publicized.
Mycarebuddy offers budget-friendly therapy options for both online and offline therapy. Click here to book an appointment.
- Encourage them to Seek Professional Help
We must encourage people around us with complex mental health conditions to speak up and seek help. This could be through therapy, medications, counselling etc. To encourage them, we can contribute to their financial resources for medications, recommend therapists, accompany them to therapy and mental health treatment centers, etc.
ALSO READ: How to Help Your Loved One Suffering from Depression
Conclusion
People with complex mental health challenges face silent struggles due to their conditions. And they need more than just your kind words. They need consistent care, understanding, and long-term support.
To support them, we should be open to listening to their struggles without judgement, encouraging them to seek professional support, etc. In this way, we can create a world where people can talk about their mental health challenges and receive mental healthcare without fear, stigma or shame.
And if you have a mental health issue or just need someone to talk to, feel free to book an appointment with us now. 
How Can You Support Men's Mental Health: 7 Practical Tips?
A lot of men struggle with their mental health but feel they can't talk about it or seek help. The fear and stigma of being seen as weak or vulnerable has caused many men to ignore their emotions and any signs of mental health challenges.
This has created a situation where men silently struggle with their mental health until they finally break down from the unresolved stress, anxiety, depression, etc. In fact, mental health statistics show that men account for about 75–80% of deaths by suicide.
This is why it is important that we try to prioritize and support the mental health of the men around us. We need to contribute to an environment where men feel free to speak up and seek help.
In this article, I will be sharing a few simple but powerful ways we can support the mental health of our fathers, brothers, partners and other men in our lives.
Why Men's Mental Health Matters
Supporting and prioritizing men's mental health is very important as it allows men to express their emotions, talk about how they feel and get mental health support.
Society places a pressure on men to be providers, strong, and not show weakness. These creates an environment where men try to meet these standards at the risk of their mental and physical health. This is why we need to take steps to support men's mental health and remove the stigma around it.
By supporting men's mental health, we are saying, 'let men be human.' They should be allowed to ask for help without society judging them. They should be allowed to talk about their feelings and emotions without being labeled as weak.
Signs That a Man is Struggling with His Mental Health
When men are struggling with their mental health, you notice signs and behaviors like:
- Withdrawal and isolation from their friends.
- Alcohol and drug abuse.
- Getting angry constantly even over little things.
- Reckless behaviors like gambling, unsafe sex, etc.
- Suicidal thoughts and self-harm.
- Changes in appetite (weight gain or weight loss).
- Physical violence, etc.
7 Ways You Can Support Men's Mental Health.
Here are a seven ways we can support men's mental health:
- Encourage and Normalize Having Conversations about Mental Health: One of the ways you can support the mental health of the men in your life is by creating space for honest conversations. You need to encourage them to open up and let them know it is okay to talk about how they are feeling.
However, this conversation can only happen in an environment of trust. And the best way to build that trust is to encourage open mental health conversations from the start.
Talk about your own mental health struggles and encourage them to talk about theirs too. Talk about solutions and how you cope with your own mental health challenges.
The more consistently you have these open, safe conversations, the more likely the men around you will feel supported and comfortable reaching out to you.
- Be Ready to Listen Without Judgement in Any Form: One of the reasons men's mental health is ignored is because of the stigma associated with it. Men don't want to talk or express their emotions because they know they can be judged by people around them as weak or unmanly.
But this is wrong. We need to encourage men to be expressive and be ready to listen to them without judgement whether in words or facial expressions. Let them know you care and would not judge or dismiss their feelings when they come to you.
- Encourage the Men in Your Life to Take Breaks and Rest: Many men are so obsessed about work and forget to take breaks. One of the reasons for this is the pressure brought by society that they are providers and their worth depends on their financial success. This is why a large number of men suffer from chronic stress and anxiety.
How to encourage them to take breaks:
- Remind them that rest is good and not a sign of laziness.
- Invite them for walks and fun outings where work is not discussed.
- Encourage and Support Them in Getting Professional Help/Support: From birth, men have been conditioned by society to see seeking help as a sign of weakness. This discourages them from reaching out even when they need it.
However, having professional mental health support can go a long way. For example, a therapist can recommend better healthy coping mechanisms rather than relying on alcohol and drugs.
Furthermore, therapy can be a really great opportunity to talk about things they might be afraid to tell you or other people.
So, be that supportive voice that encourages the men in your life to get help. You can offer to help them find a therapist` and even go with them to their therapy sessions.
You can book a therapy session here
- Do Not Downplay or Laugh About Their Feelings/Emotions: This is very common nowadays. When a man talks about his experiences and feelings, we tend to downplay it and make them feel uncool for expressing themselves.
We use hurtful words and sometimes laugh at them for being expressive. This is not encouraging and it needs to stop.
Every time we dismiss a man’s vulnerability, we reinforce the idea that he has to suffer in silence. So, we must learn how to act and speak compassionately when a man is speaking up about his struggles.
Note: Yes, you want to support men's mental health but you should also try to respect their boundaries. You don’t need to pressure anyone to open up if they are not ready. Sometimes, being present, non-judgmental, and patient can be the best support.
- Show Unconditional Acceptance: Many men think that their self-worth is tied to what they can provide. So, when they are struggling financially or unable to meet certain expectations, they may start to feel worthless. But this is not true and it is up to us to remind them of that.
Let the men in your life know that you value them not just for what they do, but for who they are. One way to do this is to stop bringing up or comparing them to other people’s success, especially when they are already under pressure.
- Contribute to More Awareness around Men's Mental Health: Everyone has a role to play in breaking the silence around men’s mental health. Here are some ways you can help create more awareness around men's mental health:
- Share posts on your social media platforms like TikTok, Instagram, WhatsApp status, LinkedIn, etc.
- Repost helpful content like this that educates people and challenges harmful stereotypes.
- Use your voice to start conversations with friends, family, or your community.
- Support campaigns or organizations focused on men’s mental health.
Note: No effort is too small. Every time you speak up, post, or share a resource, you are helping to create a safer and more supportive world for men to open up.
Also Read: How to Deal with Anxiety and Stop Worrying
Conclusion
Supporting men’s mental health is not just a trend. It is a necessary step toward creating a healthier and more compassionate society where men’s feelings are valued.
By encouraging open conversations, listening without judgment, respecting boundaries, and showing unconditional support, we can make a huge difference. Let us remind the men in our lives that they are human too and that asking for help is not a sign of weakness, but of strength.
How to Reduce the Stigma Around Men's Mental Health in Nigeria?
According to the WHO, around 700,000 people in the world die by suicide yearly and men make up nearly half of those numbers.
Yet, men's mental health continues to be overlooked and many men still suffer in silence. This is mainly due to the stigma surrounding men's mental health. For too long, society has taught our men to suppress their emotions, and avoid seeking help, even when they are struggling. This has led to a situation where many men suffer from anxiety, depression, etc., but can’t speak up about their struggles.
If we really want to see more men speak out and receive the mental health support they need, then we must break this stigma.
So, in this article, our focus shall be on how we can reduce the stigma around men's mental health, especially in Nigeria.
Causes of The Stigma Around Men's Mental Health
Before we talk about how we can reduce stigma around men’s mental health in Nigeria, we need to know why this stigma exists.
Some of the causes are:
- ‘Men don't cry’ Stereotype: This stereotype places a burden on men to hide their feelings or emotions. From a young age, men are taught to 'be strong' and not complain even when life gets tough. They are expected to stay silent and hold everything in at all times. As a result, many men end up suppressing their emotions for a long period of time. These eventually leads to stress, depression, self-harm, etc.
- ‘Asking for help as a man is a sign of weakness’ Beliefs: This assumption has caused many men to bottle their feelings and emotions at all costs. They refuse to talk about it or ask for support due to the fear of being seen as ‘unmanly’. Our men are expected to ‘be a man’ and be " tough" even when they need help.
This belief doesn’t just discourage men from opening up; It also discourages men from seeking mental health treatment even when they need it.
Sadly, this is one of the reasons why most men turn to alcohol and drug abuse to cope with their unspoken pain.
- ‘A man's worth is tied to his financial success" Belief: In many cultures including Nigeria, a man's value is often measured by his financial success. Men are expected to be the provider, the breadwinner and the one who bears all the financial burden.
And when they can't meet those expectations, they are seen as failures. These has caused many men to work hard at the cost of their physical and mental health.
Today, many men in our society suffer from burnout, stress, depression due to the pressure placed on them by society to be financially stable at all costs.
How Can We Reduce the Stigma Around Men's Mental Health in Nigeria?
To reduce and eliminate the stigma around men's mental health, everyone has a part to play, both as an individual and as a society
As a Society:
- Use Social Media and TV/Radio: Media is one of the most powerful tools we have. Social media platforms, TV shows, and radio programs should create more space for conversations about men’s mental health.
Campaigns and programs that openly discuss the emotional struggles men face and challenge harmful stereotypes can go a long way in normalizing the topic of men's mental health in Nigeria.
2. Involve Male Celebrities and Influencers: Using the influence and reach of male celebrities and influencers is a good way to create more awareness around men's mental health.
When well-known male figures speak up about their mental health journeys, it sends a powerful message to other men and the rest of the society. It also helps others realize that they are not alone and that seeking help is not a sign of weakness, but of strength.
3. Spreading Mental Health Awareness through Male Communities: Another way to break the stigma around men's mental health is to promote it in settings and communities where men naturally gather like barbershops, gyms, football viewing centers, clubs, etc.
When mental health conversations start happening in these everyday environments, it feels more normal and less intimidating. Over time, this will help break the silence and normalize talking about emotions and seeking support among men.
4. Increase Access to Mental Health Resources: One of the major challenges in promoting men’s mental health awareness is that many men do not know where they can get mental health treatment even when they need help.
This is why mental health and counseling centers must step up their publicity efforts both offline and online. They should also carry out campaigns tailored specifically to men, using language and stories that resonates with them.
5. Promote Men's Mental Health at Work: As men spend a lot of time at work, employers should organize programs, workshops, and awareness campaigns that focus on men’s mental health. This will reduce the stigma around men’s mental health and encourage more men to speak up and get the support they need.
Also Read: How can Employers Support The Mental Health of Their Male Employees
6. Create More Safe Spaces for Men: We need more safe spaces created specifically for men. While there are plenty of support groups and communities for women, there aren’t nearly enough for men.
It could be a small, intentional setting where men can come together, talk openly without judgment, share their stories, and connect with other men who understand what they are going through. Examples include:
- Monthly men's hangout at a barbershop.
- A WhatsApp or Telegram group for men to check in on each other.
- A religious men’s group that also talks about mental health.
- A football or fitness group that creates time for mental health conversations.
As an Individual:
- Start Honest Conversations with Male Friends and Family Members: We need to start encouraging the men in our lives including our brothers, friends, partners, etc., to talk about their struggles. And when they do, we must listen without judgment.
This is very important especially if you are a man. No one can understand your feelings better than yourself. You need to be willing to have these discussions with your male friends. When they go to you to talk or they share their experiences and worries, don't make fun of them or dismiss their feelings.
The more we are open to having these conversations, the more the stigma around men's mental health reduces.
- Don't Invalidate the Feelings of Men around You: When a man opens up about his struggles, the worst thing you can do is to downplay his feelings or make fun of him, whether online or offline.
Statements like 'You are a man, ‘toughen up', etc., will only push men further into silence. If a man chooses to speak up, it means he trusts you. Don’t use that moment to belittle or ridicule his feelings.
Men have emotions too. And those emotions are valid.
Conclusion
Reducing the stigma around men’s mental health is not a one-person effort. It is something we must all work together to achieve. Whether it is starting honest conversations, creating safe spaces, or simply listening without judgment, every small action matters.
So, let us show up for the men in our lives. Let us remind them that asking for help is not a sign of weakness, but a sign of strength.
And if you are a man reading this, know that your feelings are valid. You deserve support, healing, and peace of mind just like anyone else.
At Mycarebuddy, we are committed to providing affordable mental health support for both men and women. If you want to talk to someone, book an appointment here. We are always ready to help you.
Signs You Are Struggling with Your Mental Health: Ways to Handle It
Many of us are in a poor mental state without even realizing it. We try to handle everything on our own; We feel stressed out, anxious and keep enduring it until we reach breaking point. At the end, it affects our work, relationships and even our physical health.
That is why we need to always be conscious of our mental health so we can take action when the need arises.
May is the Mental Health Awareness Month and it is also a call to action for us to be more concerned about our mental health.
So, in this article, I will mention some signs that can help you tell if your mental health is poor. I will also give you some tips on how to solve them.
Why It is Important to Recognize Mental Health Issues Early
Being able to tell if your mental health is poor will help you get support early. Whether you need to see a therapist or even make some lifestyle changes, it all starts with knowing first if your mental health is in a good or bad state.
It will also help you manage existing mental health issues from getting worse i.e it will help you know whether you need more serious help like medications, diagnosis, etc.
Common Signs You Are Experiencing Mental Health Struggles or in a Poor Mental State
For clarity, I have grouped them into 3 categories which are physical, emotional and behavioral. Now, let’s get into it.
Emotional Signs of Poor Mental Health
These are the internal signs i.e changes in how you feel inside. Some of them include:
- You feel sad, empty, depressed, and hopeless especially for a long period of time.
- You feel nervous and anxious, sometimes for no reason.
- You lose interests or motivation to do the things and hobbies you used to love.
- You start trying to isolate yourself and withdraw from your friends, family and other social circles.
- You have regular emotional outbursts like suddenly crying, getting angry for no reason, etc.
- You experience constant changes in your mood: One minute you feel happy; another minute you feel sad.
Physical Signs of Poor Mental Health
These are the changes in your body when you are in a poor mental state. Some of them include:
- You experience frequent stomach aches, headaches and even body pain.
- Your eating pattern changes suddenly.
- You start gaining weight or losing weight even without dieting or exercise.
- You constantly feel stressed, tired or sleepy no matter how much rest you get.
- You find it stressful or tiresome to handle your daily activities like bathing, dressing up, etc.
Behavioral Signs of Poor Mental Health
These are the signs that shows up in how you act or behave. Some of them include:
- You start thinking of committing suicide and even attempt it.
- You start taking alcohol or increase your intake of alcohol and drugs.
- You start having sleeping issues like sleeping too much, not sleeping at all, inconsistent sleep, etc.
- You constantly spend time thinking for long periods; Always staring into space and being lost in thought for a long time.
- You are constantly worried and afraid.
- You have a sudden change in behavior like stealing, truancy, fighting, etc.
- You find it difficult to think clearly or concentrate.
- You start experiencing anxiety and panic attacks.
- You start practicing self-harm like cutting, burning or hitting parts of your body like your wrists, arms, thighs, etc.
- You post cryptic and sometimes suicidal messages on social media.
- You find yourself writing suicidal notes or messages.
- You are constantly having negative thoughts.
How Can You Handle/Overcome Your Mental Health Struggles?
- Acknowledge Your Feelings: Yes, it is okay not to be okay. It doesn't mean you are weak. If you feel tired, stressed, anxious., etc, acknowledge it. Don’t try to hide it or ignore what your body is trying to tell you. This is the first step to improving your mental health.
- Talk to Someone About It: When you are struggling with your mental health, talking to someone about it can go a long way. Just expressing your honest feelings is a major step in improving your mental state.
Talk to someone who is mental health conscious and willing to listen without judgement. It can be your family members or your friends. You can also talk to a professionally trained therapist.
Talking to them will help you find a solution to what worries you.
- Start Journaling: Journaling is a mental health practice that not only provides an opportunity to express your feelings but it brings a sense of peace and clarity to your mind. It can help you process your emotions and identify what is making you feel the way you do, etc.
- Start Exercising: Exercising is one of the ways you can improve your mental health. Regularly exercising will improve your mood, calm your mind and strengthen your body.
- See a Therapist: Seeing a therapist is not a sign of weakness. If you show or think you have any if the signs mentioned above, see a therapist.
If you are not comfortable with a face-to-face meeting, you can book an online therapy session. A therapist will talk you through what you are feeling and help you identify reasons you feel that way. They will also recommend healthy coping strategies to help you reduce and overcome your mental health struggles.
You can book an online therapy session with our therapists here.
- Reduce Your Intake of Alcohol and Other Substances: Taking alcohol and drugs will only increase your symptoms and make you more depressed. That is why you need to control yourself no matter how tempting it may be.
- Eat Healthy Foods: A balanced diet will help to regulate your mood, energy levels, and overall mental well-being. So, eat healthy meals including fruits, vegetables, etc.
- Practice Self-Care: Taking time to rest and relax can help you manage stress and feel more in control. It will also improve your mood and help you be more productive. Examples of self-care practices you can try are meditation, yoga, hanging out with friends, going on spa dates, etc. It can be anything as far as it helps you relax and makes you happy.
Conclusion
Apart from your physical health, you should also be more conscious about your mental well-being and take care of it. Taking care of your mental health is important if you want to live a happy and fulfilling life.
By recognizing the signs of poor mental health, you will be able to take quick and proactive steps to improve it.
If you would like to talk to someone about how you are feeling, book a therapy session with us now.
Simple Daily Self-Care Practices for Busy People
Self-care is not an activity you do once in a while or when you are in the mood. Unfortunately, some of us see it as a luxurious activity reserved for people with free time.
However, self-care is for everyone, no matter how busy you are. Even with all your responsibilities, you can always find 15-20 minutes daily to prioritize your self-care.
We understand how hectic life can get and how easy it is to forget to take care of yourself. So, in this blog post, we will give you some simple self-care practices that you can do every day no matter how busy you are.
Why Self-Care Matters No Matter How Busy You Are
Self-care practices are the activities, actions or steps you take to take care of yourself whether physical or emotionally. It helps you destress, recharge yourself and improve your health.
According to betterup, “Self-care practices put deposits into your wellness ‘bank account’. Consistent deposits give you more internal resources to draw upon during stressful times."
This means that regular self-care will help you maintain and improve your physical and mental well-being at all times.
Here are 3 major benefits of self-care:
Practicing Self-care Helps You Reduce Stress and Burnout.
Stress is one of the major reasons why you need to practice self-care regularly. Many of us are stressed out due to our job, our academics, our family obligations, financial responsibilities, etc, which is not good for our well-being.
Also, stress can cause physical health issues like high blood pressure, heart issues, etc. It also affects our mental health and can lead to burnout, anxiety and depression.
But with regular self-care, you can relax, recharge yourself and be less stressed.
It Improves Your Mood and Increases Your Energy Levels.
Self-care as its name implies involves caring for yourself intentionally. This means you are choosing to care and prioritize yourself.
Practicing self-care will help you relax and make you happier. It will also increase your energy levels and makes you more productive at work.
It Reduces Anxiety and Depression
When you practice self-care, you become less stressed and anxious. You feel at peace and happy. It also boosts your mood and puts you in a better mental state. For example, exercising, a self-care practice releases certain hormones in your body like endorphins, serotonin etc., which boosts your mood and reduces symptoms of anxiety and depression.
Daily Self-Care Practices Even When You Are Busy
To make it more practical, these daily self-care tips will be divided into morning, during the workday, and evening (before bed), so you can easily choose the ones that fit your schedule.
In the Morning:
- Exercising: No matter how busy you are, you can take time in the mornings to go for a quick workout, even as short as 30 minutes. You might not have time to go to the gym but there are home workouts you can do with equal benefits.
You could even quickly take a walk or jog around your neighborhood/compound. Other exercises you can do at home are Pilates, planks, yoga, etc.
2. Drink a Cup of Water Every Morning: You can decide to drink a cup of water every morning which will help you start your day in a better mood and energy level. You can even get a water bottle for yourself that you can take around to work, ensuring you stay hydrated during the day.
3. Deep Breathing: This is something you can do in the morning and won't even take you up to 10 minutes. Before starting your day, take a little time just to focus and do some simple deep breathing exercises like 4-7-8 breathing, box breathing, alternate nostril breathing, pursed lip breathing, etc.
4. Keep a Gratefulness Journal: Just taking time in the morning to write down some things you are grateful for will do wonders for your mood and mental health. Even better, it might not even take you up to 10 minutes.
5. Eat a Healthy Breakfast: How many times have you been so busy in the morning that you decide to skip breakfast? Well, it should not be so. Research has shown that eating a good breakfast in the morning can help you concentrate better and be more productive at work.
And no, eating snacks/junks in the morning is not a healthy breakfast.
6. Listening to Inspiring Music, Positive Affirmations: Doing these on your way to work is a very powerful way to start your day. It will improve your mood, increase your confidence and make you even more energetic.
7. Take Time to Dress Up and Look Good: Taking a few minutes each day to dress intentionally can boost your self-esteem, improve your mood, and help you feel in control.
During the Day/ At Work:
- Set Boundaries: Whether you work from home or in the office, set some boundaries in your work. Say ‘No’ when you should, especially if the work is too much for you to handle. Don't take everything on yourself and always be willing to delegate.
Failing to do this can leave you overworked, stressed, and burnt-out.
2. Socialize and Move Around: If you work in the office, try to walk around or go outside during lunch breaks. Don't just sit down for hours. Move around. Talk to your co-workers.
Your break is for you to rest your body and your brain. Take advantage of it.
3. Arrange Your Workspace: This looks a kind of work but it helps some of us relax. Just taking time to arrange and even beautify your workspace can reduce your stress and improve your mood.
In the evening/Before Bed:
- Go to Bed Early: Some of us come home from work and bring the rest of our work home. After spending hours at our job, we continue at home and end up sleeping late. But you can change that. Don't bring your work home and don't think about work when you are at home.
Create a specific time to sleep so you can get the recommended 7-9 hours of sleep. This will reduce high blood pressure and improve your mood. It will also make you more energetic the next day.
2. Read a Book: If you a book lover like me, self-care can be as simple as reading a book. It doesn't have to be related to your work. Just something you love and makes you happy, maybe detective novels or romance novels.
3. Take a Screen Break: Taking a screen break after work can be really beneficial especially if you work majorly with your computer or phone. Just switch off notifications, or use airplane mode.
Spend time in the offline world. It will really help you destress. Plus, it is good for your eyes and helps you sleep better.
4. Spend Time with Your Family: No matter how busy you are, you should try to make time for your family. The little time you spend talking to them and having conversations will help you relax.
5. Meditate Before Bed: This is a popular mental health practice that can help you calm your mind and relax. It will help your mind take a break and be more conscious of your thoughts and your body.
You can do this in the evening, maybe before bed. You can also do this in the morning.
Read more about meditation here.
6. Start Journaling: It involves writing down your thoughts, opinions and feelings, experiences in a journal. It will help you process your emotions and work out things that are bothering you. You can learn more about the benefits of journaling on your mental health here.
7. Watch a Movie: Now if you are an avid movie watcher like me, taking time to watch some movies can be a really good way to destress and recharge yourself. It will also improve your mood and make you happy.
8. Listen to Music/Dance to Music: For some people, music is a way for them to relax and it makes them happy. If this is you, then after work, you can listen to some music at home, maybe dance and just have fun.
9. Hang out with Your Friends and Spend Time Outside: After a busy day, you can decide to go out and meet some friends. You could go out for drinks or dinner, do some sports together, etc. This will help you relieve all the stress and tension of the day and improve your emotional health.
Remember, self-care is different for everyone. So, take time to find what works for you.
3 Simple Tips to Make Self-Care a Natural Part of Your Life.
Sometimes, the reason self-care feels overwhelming is because we think of it as one big activity. It should be a natural part of your lifestyle. Not an extra responsibility or chore. To help you make it a part of your routine, here are some simple tips to guide you:
- Do Only What You Love: Whatever you choose, whether it is on this list or not, make sure it is something you love and which helps you relax.
- Start Small: To ensure consistency, just pick 1 or 2 you enjoy and stick to it. For example, after a busy day, I love to watch some movies and maybe listen to music and that does it for me. So find what works for you and stick to it.
Self-care does not have to be one big thing. Just taking a few minutes in your morning to journal can go a long way.
- Be Flexible: Like I said earlier, self-care is not a chore or another responsibility. So, even if you miss some days, you can continue the next day without feeling guilty or stressed out. And always remember to celebrate your little wins.
Taking care of yourself doesn't mean ‘me first’, it means’ me too’.
Conclusion
Practicing self-care should be a part of your lifestyle no matter how busy you are. The truth is if you don't prioritize and find time to take care of yourself and destress, you are bound to hit a breaking point. And this can affect your health, your personal life and even your work.
Remember, self-care is not you being selfish, it is you prioritizing and investing in your physical, emotional and mental health.
Now, which self-care practice will you do today?
How to Deal with Anxiety and Stop Worrying: 11 Practical Tips
Anxiety is the most common mental health condition in the world affecting 1 in 4 adults. It makes you anxious, nervous and overwhelmed, sometimes for no reason. It is a really stressful and mentally draining condition which can affect your daily activities.
Anxiety can also make you excessively worry about things and situations that has not happened yet in your job, academics, future, etc. It can also put you in a state of fear that can evolve into anxiety disorders later on.
So, in this article, I will give you some practical tips to help you deal with anxiety, stop worrying and calm your mind.
How to Overcome Anxiety and Stop Worrying?
Here are 11 practical tips to help you deal with your anxiety and calm your mind:
- Find Out Why You Feel Anxious: When you feel anxious and scared, try to write down the reasons you feel the way you do. What are the things making you worry?
Sometimes, we feel anxious due to fear, loneliness, depression, social media pressure, or even just because we are stressed out.
This is why it is important to take time to identify why you are anxious especially at that moment you feel anxious. Ask yourself, “why am I feeling this way, what exactly made me feel this way? Is there something I can do to control this?”
Then, write them down or type them into your phone. Doing this will help you:
- It will help you clear your mind and think straight.
- It will help you identify things that makes you nervous so you can get rid of them or distance yourself from them.
- It will also help you realize that some of the things you are worrying about isn't true or is not even as scary as you think it is.
- See a Therapist/Counselor: Talking to a therapist will help you find the root cause of your anxiety or panic so it can be addressed. A therapist will talk you through your fears and anxious thoughts and give you strategies and tips to help you manage and reduce them.
You can also talk to someone, maybe a trusted friend or loved one and get it out of your chest. For example, if you are anxious about your job, they can help you think of ways you can handle your job struggles.
- Physical Exercise: Exercising regularly will help you manage your anxiety and release tension from your body. It will also help you take your mind of the things that are making you anxious.
Examples of exercises you can do to handle your anxiety is jogging, walking, dancing, etc.
- Practice Deep Breathing Exercises: Breathing techniques is a very good way to manage your anxiety and calm your mind. Practicing breathing techniques will help you feel less stressed and when you are less stressed, you feel less anxious.
Examples of deep breathing techniques you can try are 4-7-8 breathing, box breathing, alternate nostril breathing, pursed lip breathing, etc.
- Sleep Regularly: A good night sleep will help you manage stress and feel less anxious. This is why you need to learn how to prioritize your sleep and reduce activities that can cut into your sleep like work, social media, doomscrolling, etc.
To help you sleep better, create a sleep routine i.e activities that will signal to your brain that it is time to relax and sleep. For example, you can make a habit of switching off your phone or having a hot bath before going to bed. This will significantly help to improve your quality of sleep.
- Practice Mindfulness: This is a mental health practice that will make you feel more conscious of the present and less worried about the past or future. It will draw your mind back to the present so you worry less about other things.
- Eat Healthy Meals: Eating a balanced diet can help you manage stress and anxiety. When you take meals with certain nutrients like protein, vitamins, fiber, magnesium, etc , it can help to reduce your stress and anxiety.
Examples of such foods are fish, meat, egg, beans, etc. Also, try to eat a lot of vegetables and fruits and reduce the amount of sugar and junk foods you eat.
- Focus on What You Can Control: Anxiety comes from worrying about what hasn't happened yet. In short, things that you can't control. Instead of worrying about what you have no power over, focus on what you can control.
One of the ways to do this is to redirect your thoughts. For example, instead of worrying about whether you will pass an exam, start thinking of what you can do to prepare for the exam;
Or maybe you’re currently unemployed and you start worrying about whether you will get hired or not. In that moment, shift your focus to things you can control like updating your CV, building your skills, reaching out to recruiters, etc.
- Think Positively: The bible verse " As a man thinketh, so he is" is absolutely true. You become what you think about. So, think positively about your present and your future. Stop dwelling on negative thoughts. This will help you become less anxious.
To help you think positively, consider getting affirmation cards that you can keep with you and read daily.
Get your affirmation cards here.
- Start Journaling: Journaling provides a safe space where you can pour out your thoughts and emotions without fear. Doing it regularly will help you process what is going on in your life, find clarity and stop worrying. It will also do wonders for your mental well-being.
So, create a journaling routine for yourself and decide a time and place you want to journal. You can learn more about journaling here.
- Do Things that Help You Relax: To help you manage your anxiety, try to do things that help you relax like listening to music, crying, watching movies, hanging out with your friends that make you happy or laugh, going to the spa, buying gifts for yourself, etc.
Conclusion
Worrying is a normal thing. However, you can reduce or manage it. By practicing some of the of the tips mentioned above, you will be able to calm your mind, reduce your worry, and feel more in control of your emotions.
If you would like to talk to a therapist about your feelings, book a therapy appointment with us here. We are always ready to help you.
What is Counseling and Why is it Important for You
Sometimes when things get overwhelming, confusing and beyond our control, talking to someone can help. And that is what counseling is all about- providing a safe space for you to talk about your struggles, fears, situations and receive advice, tools, resources, suggestions to improve and overcome it.
In this blog post, I talk about what counseling is, types and most importantly, why it is important for you.
What is Counseling?
Counseling is a process where an individual or group of people talk to a counselor about their worries, issues, struggles, and receive advice, suggestions and recommendations on how to solve them.
It involves pouring out your honest feelings, perspectives about a situation or experience to someone and receiving advice or suggestions on how to handle them.
The person who gives the advice or suggestions is known as a counselor. A counselor could be professional trained or not i.e they don't need a professional license to be a counselor. A person could be a counselor based on their position, experience, age, etc
Most times, a counselor gives advice, suggestions, recommendations which the receiving party can choose to take or not.
How Does Counseling Benefit You?
Counseling can have so much benefits on your life such as:
- It provides a safe space for you to express your honest feelings, emotions and perspective: A counselor will encourage you to talk about the things affecting you and help you find solutions to it. Even better, you are able to speak without fear of judgement.
This act of talking itself is a therapeutic process. This is why counseling is also known as talking therapy.
- Counselling will help you in choosing the right career path for yourself: In counseling, especially career counseling, you learn more about your career qualifications and the kind of career paths you are suitable for. You also learn more about the career opportunities, scholarships, mentorships, etc., that are open to you.
- It helps you prioritize your mental health: When you face mental health struggles like anxiety, depression, etc., talking to a counselor, especially a professionally trained one can help you deal with the issues and receive professional support.
- It helps couples handle issues that comes with being in a relationship: You learn more about your partner, their likes, dislikes, what makes them tick, etc., which helps you build a healthier and stronger relationship.
- It teaches you healthy coping strategies to handle day-to-day stress and pressure: Counseling provides support that can help you manage stress in your life. You learn how to cope with issues in your personal life, how to manage your emotions, how to deal with other people, etc.
- Counseling provides you with objective advice and support: A counselor is usually a neutral third party which means they can provide helpful support and honest advice.
You can also get a different perspective on an issue which you might not have thought about.
- It helps you notice and break negative patterns in your life: Sometimes, it takes a neutral third party to draw your mind to certain patterns in our life. For example, you may be the toxic party in a relationship and not see it. But a relationship counselor will notice it and draw your attention to it.
So, whether it is your negative thinking, unhealthy behaviors, etc., counseling can help you identify and break free from them.
Types of Counseling
There are several types of counseling and some of them are:
- Relationship/Couples Counseling: This is a type of counseling you receive regarding your romantic relationships. When you experience issues in your relationships or just want to improve your relationship, relationship counseling can go a long way.
In a relationship/couples counseling session, you will learn how to handle relationship issues like poor communication, financial disagreements, infidelity, abuse, etc.
- Premarital Counseling: This is a type of counseling provided to unmarried couples. Sometimes it is done by a trained counselor. Sometimes it is not. For example, in the church settings, unmarried couples usually meet with a church elder or spiritual leader and receive premarital counseling from them.
In these sessions, they learn how to cope with issues that can occur in their future marriage, improve their emotional connection, how they communicate, etc.
- Career Counseling: This type of counseling is usually done by a career counselor or a career expert. A career counselor provides recommendations and guidance to help you make the right career decision.
A career counselor will assess your skills, interests, and direct you to career paths in line with your interests, skills, strengths, etc. They also advise you on ways and how to improve your career opportunities.
- School Counseling: This is a kind of counseling usually done in the school setting. It is usually done by a professionally trained counselor or a teacher. School counselors provide support to the students, helping them cope with academic pressure, student interactions, personal struggles, etc.
- Group Counseling: This type of counseling is usually provided to a group of people who share similar struggles. Group counseling can be a very good option for families, parents, blended families, etc.
The benefit of group therapy is that it allows people to bond over their shared struggles and be more accountable.
- Mental Health Counseling: Compared to other types of counseling, this type of counseling can only be done by someone who is professionally trained as a counselor or therapist. A mental health counselor provides counseling and advice to help individuals and groups manage and handle their mental health struggles like depression, anxiety, addiction, etc.
- Individual Counseling: This type of counseling is provided to an individual 1:1. It could be provided by a professionally trained counselor, a therapist or someone with more experience. This type of counseling is aimed at helping individuals learn more about themselves, be more emotionally resilient and develop healthy coping techniques for their personal issues.
- Employee Counseling: This type of counseling is provided to employees at a company. It is aimed at helping them deal with work-related struggles or issues in their personal life that also affects their work. For example, an employee struggling to maintain work-life balance can receive tips and guidance on how to do this.
- Family Counseling: is a type of counseling provided to the family i.e the husband, wife, children and sometimes the extended family. This type of counseling helps families to handle life events and family struggles like loss of loved ones, traumatic events, parenting issues, conflict resolution, etc.
What Happens in a Counseling Session?
In a counseling session, the counselor encourages you to feel comfortable to share your feelings without judgement. They may engage in small talk to make you feel comfortable.
After talking about what you are experiencing, they help you analyze the situation and see different perspectives to it.
Finally, they help you set a course of action to handle the situation. They also give you recommendations, advice, opinions that can guide you into making the right decision.
How Often Should You go to Counseling?
There is no specific answer to how often you should go for counseling. It depends on your goals, your situation, etc. You could go once a week or even once/twice a month.
You can also decide to go only when you face a specific situation. For example, someone who receives career counseling might stop going for counseling after making a career decision. Also, a couple might only go for counseling when they are about to get married and might not go after marriage.
Is There a Difference between Therapy and Counseling?
Yes. The major difference between a therapist and a counselor is their professional training. While a therapist must be professionally trained, it is not absolutely necessary for a counselor. Sometimes, age, experience, background could make one qualified to be a counselor.
For example, in church settings, the pastor or one of the elders usually provides counseling support to church members even without professional qualifications.
Conclusion
Choosing to go for counseling can be one of the best decisions you can take for your mental health and personal development. Whether you are dealing with stress, making major life decisions, facing emotional struggles, or simply need a safe space to express your honest feelings, going for counseling can be a very good way to handle it.
If you would like to talk to a counselor, you can book an appointment here.