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

Journaling is one of the most recommended self-care practices in the world. It can help you find peace, clarity and closure from your experiences. It is a habit that can impact your physical and your mental health positively.

In this blog, we will examine journaling, its benefits and other necessary information you should know about journaling.

    What is Journaling?

Journaling is the process of jotting or putting down your thoughts, feelings and ideas on a journal. It involves recording your thoughts/ feelings about an experience or situation. It is a therapeutic way of sharing your emotions and thoughts through words.

There are 2 major ways you can journal-

1. Paper Journaling: This is when you document and record your thoughts in a paper, journal, notebook etc. With paper journaling, you are able to write down your thoughts anywhere without any digital device. It is also more personal.
2. Digital Journaling: is a type of journaling that involves putting down your thoughts on a digital platform like a notepad or journal app. Examples of journal apps are Rosebud, Day One, ULY, etc.

   When Can You Journal?

Journaling can be done anytime. You can do it immediately you wake up or before you go to bed. You also can do it at work. What matters is that you do it at a time and place where you will not be distracted.

   What is a journal?

A journal is a space where you put down your reflective thoughts into words. It could be in paper form. It could also be done digitally i.e through journal apps.

    Difference between a Journal and a Diary

A journal and a diary are constantly interchanged together but there is a difference. What you write in a diary is different from what you write in a journal.

A diary can contain records of your daily activities, schedule, events, and other information you want to remember. While a journal is used to document your feelings, goals, perspectives, experiences so you can reflect and learn from them.

ALSO READ: What is Yoga: 6 Major Benefits of Yoga on Your Mental Health

  7 Major Reasons Why You Should Start Journaling

Journaling has become very popular in the world for amazing reasons like:

1. Journaling provides a safe space to release and process your emotions.

When you write/type as the case may be, you let go of suppressed emotions and feelings. You are also able to reflect on them and find out what it means.

For example, if you start Journaling after a breakup, you are able to let go of any suppressed emotions, reflect and ultimately find closure.

2. It stimulates your brain and increases creativity.

Journaling helps you gain clarity and find inspiration. While journaling, you are consistently thinking, reflecting and brainstorming. This can stimulate your creative juices and help you think of great ideas.

3. It improves your self-awareness.

Self-awareness is the ability of being conscious of your thoughts, patterns, behaviors and its impact on yourself and other people around you. Through journaling, you gain a deeper understanding of your behaviors, your emotions, etc.

With self-awareness comes growth. As you become more self-aware, you are able to let go of self-hurting behaviors and habits.

4. It reduces stress and anxiety.

Stress and anxiety are a reflection of your emotional state. Journaling can be an unburdening practice. It is like going to therapy.

While writing, your mind becomes free of stressful and anxious thoughts, helping you maintain a calm state of mind.  A 2018 study has even revealed that journaling helped in reducing depressive symptoms and anxiety of its 70 participants.

5. Journaling helps you develop the habit of gratefulness.

As humans, we generally focus on what is going wrong in our life and dismiss the good. However, journaling changes that. It helps you pause, analyze your life experiences and notice the positive aspects of your life.

6. Journaling provides clarity and improves your problem solving skills.

When you are journaling, you analyze and try to understand an experience. In the process, you gain more perspective about a situation and begin to see it from both sides.

For example, if you have a challenge and you decide to write it down in your journal, you will find out that as you write, you begin to gain clarity about it and you may even get ideas on how you can solve that problem.

7. It improves your mood.

Journaling is a good mood booster. If you are in a bad mood and you decide to journal, at the end of the process, you will find that your emotions are less intense.

For example, if you are very angry and you start journaling, you will notice that as you write/type your anger fades.

How to Start and Maintain a Journaling Habit

To help you start and maintain the habit of journaling, here are a few tips to guide you:

1. Get a Journal or a Journaling App (if you prefer digital Journaling).
2. Create a Journaling Routine- Do you want to do it in the morning or at night? Do you want to do it at home or at work?
3. Start Small- There is no rule that you must write a whole page when your journal. It could be as simple as writing a few sentences. Do not pressure yourself.
4. Write Freely- There is no rule of what you can or can't write in your journal. Don't limit yourself. Write as you wish.
5. Choose a Distraction-Free Zone and Time to Journal- Only journal at places and times when you will not be distracted. For example, if you are a mom, journaling when your kids are present might not be a good idea.
6. Be Patient and Consistent- To reap the benefits of journaling, you need to be consistent. It should not be a one-time thing or a once in a while practice. Write in your journal regularly.

Conclusion

Journaling is one of the best practices you can do for your mental health. It will change the way you see things and help you find clarity and closure. Click here to purchase a Mindfulness Journal and start your journaling habit today.

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by Sarah Agagu

The Power of Affirmation Cards: Six Benefits They Can Bring to Your Life

One of the tools of personal growth that a lot of people are tapping into recently is affirmation cards. These little cards inscribed with positive affirmations and quotes are used to counter negative self-talk and boost self-confidence.

Read on to find out the power of positive affirmation cards and how you can use them to your benefit.

     What Are Affirmation Cards?

Affirmation cards are phrases and statements used to counter unhelpful and self-defeating thoughts. They are cards with positive statements inscribed on them which you can read to boost your confidence and encourage yourself.

These statements create a positive mental image in your mind about yourself boosting your self-esteem and confidence levels.

For example, let us say you are feeling doubtful about yourself before a big exam. Reading affirmation cards can help you become more confident and get rid of those self-sabotaging thoughts.

Affirmation cards are built on the power of positive thinking and self-affirmation. If you think positive of yourself, you are most likely to have positive results. Constantly reading affirmation cards will help you think of yourself and your abilities in a positive manner.

It is a way to get rid of inferior thoughts and remind yourself that you are capable and worth it. It is a self-esteem and self confidence booster. Some successful people who swear to the power of positive affirmations are Oprah Winfrey, Jennifer Lopez, Michelle Obama, Maya Angelou, etc.

10 Everyday Affirmation Card Quotes

Examples of affirmation quotes on these cards are:

1. I believe in myself and my ability.
2. I am confident and capable at what I do.
3. I choose to be happy.
4. I accept and love myself thoroughly and completely.
5. I am fine with who I am and I love who I am becoming.
6. My body is amazing just the way it is and I accept myself this way.
7. I am a quick and capable learner.
8. I choose only to think good thoughts.
9. I release negative feelings and thoughts about myself.
10. I am unique and beautiful.

 

           What Affirmation Cards Are Not

Affirmation cards are not magic. They are not quick fixes to pass an exam or a job interview. Although they help to change your perspectives and mindsets, if you don't take action, nothing will happen.

   How Long Should You Read Affirmation Cards

Regularly. Reading affirmation cards should not be a one-time thing. To get the full benefits on your mental health, you should read it constantly.

                When Should You Use Affirmation Cards

Using affirmation cards is very simple. You can read it before leaving your house in the mornings. You can take it to work to give yourself a confidence boost at work.

You can also read an affirmation card before major events like a presentation, interview, date, etc.

Also, you can use affirmation cards anytime you feel doubtful of yourself or whenever you have negative thoughts.

Furthermore, you could use it whenever you are stressed, scared or afraid of failure.

In short, you can read an affirmation card anytime you want to get rid of negative thoughts or you want to encourage/motivate yourself.

I figured that if I said it enough, I would convince the world that I really was the greatest:  Mohammed Ali.

5 Benefits of Affirmation Cards On Your Life

1. It increases your performance and results: Affirmation cards help you believe in yourself and your abilities. It encourages you to see yourself in a positive light which motivates you to perform better.

For example, if you consistently read affirmation cards like “I have faith in my abilities, my goals are achievable”, etc. You start believing and seeing yourself as capable and this will change how you work.

2. It increases your energy and motivation: Affirmation cards helps to energize and motivate you. For example, let us say you have a goal that seems difficult to achieve, affirmation cards can motivate you to try.

Consistently reading affirmation cards like “I got this, I believe in myself” will motivate you to try and take action.

3. Affirmation cards boosts your mental health: Studies shows that self-affirmations can decrease stress. So, when you are stressed and anxious due to work, school, etc., reading affirmation cards can help you calm your mind and reduce your stress.
4. It boost your self-esteem and confidence: Affirmation cards are positive affirmations of yourself and your abilities. When you constantly read them, the number of times you doubt yourself reduces and your belief in yourself rises.

For example, you have probably noticed that when people are praised, they tend to become more confident in themselves. This is what affirmation cards do.

5. Affirmation cards helps you think in a positive light: Reading affirmation cards consistently will change your negative beliefs and mindsets to positive ones. You become more optimistic about yourself and your situation.
6. Affirmation cards have the potential to change your life: This might look like an exaggerated benefit but it is not.

Imagine constantly thinking positive about yourself and your situations, things around you will change. You start to see the good in yourself and around you. Even the Bible confirms it, “as a man thinketh in his heart so is he.”

ALSO READ: 10 Amazing Benefits of Meditation on Your Mental and Physical Health.

Where Can You Buy Affirmation Cards?

Affirmation cards can be purchased at online stores like Amazon. You can also purchase it here at Mycarebuddy at cheaper prices. You can buy it for yourself, your loved ones and your co-workers.

Click here to purchase your affirmation cards.

Conclusion

In taking care of your mental health, getting some affirmation cards should be one of your priorities. It will boost your self-esteem and confidence while getting rid of self-sabotaging thoughts of yourself.

To join other people who are constantly learning how to take care of their mental health, join our online mental health community today.

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by Sarah Agagu

Stress Management: How Can You Manage Stress at Work

Research has shown that work is one of the leading causes of stress in the world. The pressure to meet up with deadlines and all other demands of work can sometimes get to you and cause you to feel tired, anxious and stressed out. In the long run, it can lead to burnout, depression and even health problems.

To help you handle work stress and avoid burnout, you need to take specific steps to handle stress at work.

In this article, our focus shall be on how you can handle/manage stress at work and prevent burnout and other related problems.

             What is Stress Management

Stress management is used to describe the various ways, steps, techniques, tools that can help you handle stress. According to Mayo Clinic, stress management comprises the various  ways to help you better deal with stress and difficulty, also called adversity, in all aspects of your life.

Through stress management techniques and strategies, you will be able to effectively manage stress in all areas of your life including your work.

   Six Signs That You Are Stressed at Work

1. Constant weakness/tiredness.
2. Headaches and muscle tension.
3. Anxiety and depression.
4. Anger and frustration.
5. Insomnia/difficulty sleeping.
6. Absenteeism and presenteeism.
7. Poor work performance/results.

These are just a few of the many ways to tell if you're experiencing work stress.

           Causes of Work Stress

There are a lot of reasons why you can get stressed at work such as:

1. Unrealistic deadlines/expectations.
2. Conflicts/disagreements at work.
3. Overwhelming work demands.
4. Poor relationships with your boss/supervisor and co-workers.
5. Toxic work environment.
6. Constantly working overtime, etc.

 

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

 

              How Can You Manage/Handle Stress at Work?

1. Identify triggers and parts of your work that makes you stressed

To help you cope or handle work stress, you must try to find out aspects of your work that is causing you to feel tired and anxious.

For example, as an employee, you could be feeling stressed because of constantly working overtime or carrying out tasks beyond your capabilities. Once you are able to pinpoint the exact aspects of your work that is causing stress, you will be able to make the right changes.

To help you do this, you can decide to keep a Stress Journal. When you constantly note down things that are causing you stress at work, you will be to make proper decisions.

2. Develop healthy and practical coping strategies

Everyone has different ways to handle stress. For example, you might discover that exercising helps you take away the pressure from work and makes you feel less stressed. But this might not work for other people.

It is also not enough that you find practical ways to cope with stress but it must also be healthy. Some people cope with stress by getting drunk, eating junk food, etc., but this is only a temporary solution and bound to affect your health in the future.

3. Practice mindfulness and meditation

Mindfulness is the practice of being conscious or aware of your thoughts, body and environment. While meditation is the practice of clearing your mind of all distracting thoughts and focusing on a particular image, mantra or thought.

These two practices are one of the most common ways you can handle stress. The good news is that they can be done even at work.

Here is a simple meditation routine you can practice at work-

Look for a quiet place in your office or even at your desk. You can close your eyes if you think it will help you stay focused. Try to calm your mind and focus on a particular thought/mantra/image. As you do this, take slow deep breaths.

Doing this for 5-10 minutes at work can calm your mind and relieve your stress

4. Take care of your body

It is inevitable to feel stressed at work once in a while. To help you handle it, take care of your physical health.

How can you take care of your body?

• Eating healthy and nutritious foods at regular hours.
• Exercising regularly.
• Getting adequate sleep.
• Reducing your intake of junk foods.
• Quitting or reducing cigarettes and alcohol intake.

5. Take regular breaks at work

No matter how busy you may be at work, try to take regular and short breaks. You could decide to go on short walks during lunch hours.

It could even be as simple as walking around and talking to your coworkers for a short time

6. Set realistic goals

We all want to achieve all our goals at work but that doesn't mean we should do it at the expense of our mental health.

For example, if you are in charge of a particular task at work but you are constantly trying to meet deadlines and always feeling pressured, this can cause you to feel stressed, anxious and ultimately burnout.

So, set goals that you can achieve without feeling pressured. If you are struggling with meeting up with deadlines or tasks, talk to your boss or supervisor.

Also learn to say 'No' to tasks that are time-consuming and beyond your capabilities at the moment.

7. Learn time management skills

Time management is a skill that you must possess to work efficiently at work without sacrificing your mental health. It is the ability to plan your time among different activities efficiently.

If you have a lot of tasks to carry out, managing your time will help you prioritize the most important ones and cut back on any unnecessary tasks that are wasting your time.

It will also help you choose realistic deadlines. For example, if you work for 10 hours a day and you are trying to do a job that is supposed to take 24 hours, you are bound to feel stressed.

Furthermore, it will help you break down large projects into smaller and achievable tasks. With time management, you will be able to use your time efficiently without getting burnout.

8. Set work-life boundaries

There is a difference between your work and your personal life. If you constantly work when you should be with your family, you are bound to feel stressed.

For example, if you are always working during the weekends, this can significantly increase your stress levels and even worse, lead to burnout.

Therefore, you must be very careful not to blur the lines between your personal life and your work. Don't constantly bring work home unless it is absolutely necessary. Get a life outside your job.

9. Ask for help

Many of us are significantly stressed at work from our work demands and all it will take to manage the situation is to ask for assistance.

However, we refuse to do so either out of pride or embarrassment. But there is nothing wrong about asking for help.

So, if you have a task that you struggle with and is pressuring you, ask for help from your colleagues. Do not suffer in silence.

Also, if you are a boss or self-employed, try to delegate tasks that might be adding to your burden.

10. Talk to a therapist

This is one of the best ways to handle work stress. A therapist will help you analyze the issues that are making you stressed at work and also teach you better and heathier ways you can handle it.

To speak with a therapist and learn how to handle stress at work, book a session with us now.

Conclusion

Feeling stressed at work is very common and you must learn how to handle it effectively. Through time management, setting boundaries, asking for help and other practices mentioned above, you will be able to manage stress at work efficiently.

To learn more about stress management and other ways to take care of your mental health, join our mental health community today.

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by Sarah Agagu

Understanding Obsessive Compulsive Disorder (OCD) as a Nigerian: Meaning, Symptoms, Treatment

Obsessive Compulsive Disorder is not much talked about in Nigeria compared to other mental health issues like anxiety and depression.

Although it is a major mental health challenge, few Nigerians understand what it means. For those who understand, there is a misconception that it is all about performing repeated tasks or trying to stay clean.

However, OCD is way more than that. With OCD awareness week coming soon, it is important that you understand what it really means and how it can be treated.

In this article, we will learn about OCD, its symptoms and how it can be treated or managed.

What exactly is Obsessive Compulsive Disorder (OCD)

According to Cleveland Clinic, Obsessive Compulsive Disorder is a mental health condition in which you have frequent unwanted thoughts that cause you to perform repetitive behaviors.

This condition causes you to have illogical thoughts and fears that can make you anxious making you perform repeated actions to get rid of those thoughts and fears.

Examples of such fears and thoughts include:

• Fear of harming your loved ones or yourself.
• Fear of losing something or someone.
• Thoughts of making mistakes.

This doesn't mean that OCD is all about doing things repeatedly but that it also affects your daily living.  People with OCD find it very difficult to have a normal life or enjoy normal interactions with others.

When they refuse to perform these actions, they feel uncomfortable, anxious and unable to function normally.

Some OCD symptoms are:

• Washing your hands continuously to the point of pain.
• Wanting everything arranged in a specific way.
• Cleaning your room every few hours.
• Hoarding items that you don't need.
• Checking your door lock repeatedly.
• Excessive brushing of your teeth in a day.

Note: What matters is that these symptoms affect your normal activities.

There are no specific causes of OCD but some factors that can cause it are genetics, childhood trauma, tic disorders, anxiety disorders, etc.

ALSO READ: Professional Therapy: Why You Should See a Therapist

 

4 Effects of Obsessive Compulsive Disorder (OCD)

When you have OCD, it can lead to:

1. Difficulty in having normal relationships.
2. Inability to focus in school or at work.
3. Suicidal thoughts.
4. Contact dermatitis.

 

How can OCD be Treated or Managed

1. Through Medications: If you are diagnosed with OCD, there are drugs that can help you treat it like Tricyclic Antidepressants, selective SRIS, etc. Make sure to visit a qualified mental health professional for diagnosis first.
2. Therapy: Going to therapy is also a good way to treat OCD. Therapy techniques like Cognitive Behavioral Therapy and Acceptance and Commitment Therapy can help in treating OCD.

In Cognitive Behavioral Therapy, your therapist will help you develop better healthy coping strategies to replace your obsessions and compulsions

In Acceptance and Commitment Therapy, your therapist will help you learn and adjust your thoughts so you can live a normal life in spite of your OCD diagnosis.

Another therapy technique that can help is Exposure and Response Prevention (ERP). This type of therapy involves doing the things you are afraid or being in situations that you are afraid of. This aim of this type of therapy is to help you understand that your fears are unreal and untrue.

At Mycarebuddy, we have qualified therapists who are always ready to guide you. Click here to book an appointment.

3. Practice Self-Care: Practicing self-care can help you manage your symptoms. Examples of some self-care practices that you can do are meditation, eating healthy, regular exercise, quality sleep etc. You can also practice other relaxation techniques like Yoga, group reflections, etc.
4. Join Support Groups: There are support groups for people with OCD online that you can join. In this groups, you will learn about your condition and how you can live a normal life even with your condition.

 

ALSO READ: Online v In-Person Support Groups/Communities: Choosing the Right Format for Your Mental Health Needs.

 

Conclusion

Obsessive compulsive Disorder is a mental health disorder that can affect anyone. If you show any of the symptoms mentioned above, try to connect with a mental health provider for early diagnosis and treatment. Click here to learn more about Obsessive Compulsive Disorder.

To learn more about mental health and even receive mental health support and resources, join our community today and be a part of our family.

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by Sarah Agagu

Group Reflections: 5 Reasons Why You Should Participate

The discussion around mental health has risen over the years as many people come to the realization that taking care of their mental health is also as important as taking care of their physical well-being.

Participating in a group reflection is one of the activities that can improve your mental state. It offers a unique opportunity to understand your emotions, share your experiences, stories and receive support and guidance within a group setting.

In this blog post, you will learn about group reflection, what it entails and reasons why you should participate in a group reflection.

                              Group Reflection

Group reflection is a collaborative activity where individuals come together to share their thoughts and feelings about their experiences and challenges, particularly related to their mental well-being.

In a group reflection, members share their experiences, challenges and stories among themselves. They also receive advice, support and constructive feedbacks on how to handle those situations.

Examples of challenges or stories that members can talk about in a group reflection are parenting challenges, academic struggles, relationship conflicts, work-life balance, etc.

                        How is a Group Reflection Done?

There is no specific way or structure in which a group reflection can be done but it often involves:

• Gathering participants willing to share their stories and experiences.
• Setting ground rules to ensure a smooth and tension-free discussion.
• Starting a discussion among members.
• Listening to members' stories and experiences and gathering key takeaways and conclusions for everyone to learn.

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

                 5 Reasons Why You Should Participate in a Group Reflection

1. Learning and Growth: When you participate in a group reflection, you learn from others and receive suggestions, support and guidance on your situation. You also gain knowledge about other perspectives in a situation.

For example, in a group reflection, where someone is sharing his/his relationship struggles, you get to learn from them and hear different views which helps you grow mentally and emotionally.

2. Problem Solving Strategies: Participating in a group reflection opens your eyes to different strategies, approaches that you can use to handle your own situation.

For example, if you are experiencing some parental challenges, you can learn from others who faced it in the past and see how they handled and overcome it.

3. Identification of Growth and Development Gaps: Participating in a group reflection will help you to notice and pinpoint areas of your life that you need to change and improve.
4. Improved Self-Awareness: Group Reflections are one of the best ways to learn more about yourself. Hearing other people's stories, ideas, experiences can help you come to terms with your own experiences and beliefs.
5. Sense of Belonging and Community: In a group reflection, you get to listen to experiences and stories from people who have faced similar situations as yourself. This creates a sense of belonging and helps you realize that you're not alone.

                 Come and Join Us

Joining a group reflection can be a transformative experience for your mental and emotional well-being.

This is why Mycarebuddy  in collaboration with the Happiness Center will be hosting a group reflection along with other self-care activities on 5th October 2024. It will hold between the hours of 4pm-6pm at the Happiness Center, 320 Akin Ogunlewe street, Victoria Island, Lagos. Register here to be a part of an amazing experience.

                             Conclusion

Sharing your stories and struggles and listening to others tell theirs in a group reflection not only helps you to overcome those struggles but it also benefits your mental well-being.

Register here for a group reflection  and enjoy an experience that would transform your emotional and mental state.

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by Sarah Agagu

Professional Therapy: Why You Should See a Therapist

In today’s fast-paced world, the challenges of daily life can often feel overwhelming and cause us to struggle with stress, anxiety, etc. Choosing to undergo professional therapy is a major way for us to handle these issues that affects our mental health.

Therapy offers a supportive space to explore these issues and develop healthy ways to cope with them.

In this blogpost, we will consider what professional therapy entails, signs you should see a therapist and its benefits.

                      Professional Therapy

Professional Therapy or Talk therapy is a mental health treatment where you meet with a mental health professional usually called a therapist, to discuss about your own struggles, feelings, etc., that affect your mental health and receive support and advice from them on how to handle these issues.

In a therapy session, you and your therapist have a conversation in a safe space where you can unload your honest feelings and emotions without fear of being judged. Your therapist not only listens to you but also recommend healthy ways you can handle those situations.

 

ALSO READ: 4 Misconceptions about Mental Health as a Nigerian

 

                11 Signs You Need to See a Therapist

Here are some signs that it is time for you to consider professional therapy:

1. You are feeling depressed.
2. You feel stressed and anxious.
3. You are experiencing changes in your life like a divorce, new job, etc.
4. You are addicted to alcohol or drugs.
5. You feel a sense of helplessness and hopelessness in your life.
6. You find it difficult to balance the demands of your personal life and your work.
7. You have a mental health disorder like Post-Traumatic Stress Disorder (PTSD), Obsessive Compulsive Disorder, ADHD, etc.
8. You have low self-esteem.
9. You are experiencing conflicts in your relationships.
10. You are experiencing trauma e.g., rape trauma, childhood trauma, etc.
11. You are having thoughts of suicide or self-harm.

These and many more are some of the signs that you should consider seeing a therapist.

 

ALSO READ : The Ultimate Guide to Understanding Therapy as a Nigerian

 

                      Where Can You Find a Therapist

Your therapist must be someone who has actually been trained. Just because a person is good at giving advice, does not mean him/her is a therapist

To find a qualified therapist for yourself, you may need to visit mental health organizations and centers.

You can also search online for qualified therapists. A good mental health organization where you can find qualified therapists is Mycarebuddy.

Our therapists are highly trained to listen and proffer guidance and solutions to your situations and challenges.

Whether you want to undergo online therapy or face-to-face therapy, we are more than happy to help. You can book your first appointment here.

Things to Know When You Decide to Undergo Therapy

If you have never seen a therapist, you might feel overwhelmed about seeing one. However, it is not as difficult as it sounds.

In fact, seeing a therapist can be one of the best things you can do for your overall well-being so you should not be afraid or anxious about it. Here are some things to know when you decide to undergo therapy -

• You will be asked questions that would encourage you to talk about yourself and identify your problem. These questions are not to mock or embarrass you.
• Your discussion with your therapist is a confidential one so do not be afraid of being judged.
• Your therapist is there to provide a listening ear so feel free to talk about your struggles, emotions and feelings.
• Your problem or reason for attending therapy would not be solved on the first session. Therapy is an ongoing process not an instant problem solver.

 

   5 Benefits of Professional Therapy to You

Some of the numerous benefits of therapy are:

1. It helps you to understand your situation and develop healthy coping mechanisms to handle them-

For example, through therapy, you can learn how to cope with situations like grief, divorce in a way that is healthy and not self-sabotaging.

2. It helps you build and maintain a better relationship with your partner, family, children and your friends-

For example, if you are facing some conflicts in your relationship with your partner, therapy can help you understand and handle the situation in a better way.

3. Therapy can increase your self-awareness and self-esteem-

In therapy, you look deeply into yourself and your beliefs. You also get to reflect and analyze your actions and words with the guidance of your therapist.

The result of these is that you become more self-aware and connected to your inner self.

4. Therapy will help you treat your mental health disorders-

According to the WHO, one in eight people in the world have a mental health disorder. This is why therapy is very important.

In therapy, your therapist will guide you and help you treat your mental health concerns using recognized mental health techniques.

5. Undergoing Therapy will increase your productivity at work-

Therapy is a good way to address all the stress from work and prevent burnout.

In therapy, you learn different ways on how you can strike a balance between your work and your life without getting burnout.

                        Take Your First Step

Therapy is not a one-time thing but attending a therapy session can be your first step towards healing, finding balance and recovery.

This is why Mycarebuddy in collaboration with the Happiness Center will be hosting a professional therapy session along with other self-care activities on 5th October 2024. It will hold between the hours of 4pm-6pm at the Happiness Center, 320 Akin Ogunlewe street, Victoria Island, Lagos.

Register here and attend your first therapy session.

                         Conclusion

Working with a therapist is one of the best decisions you can make for your life. It will help you develop a better and stronger relationship with yourself and your loved one. It will also help you build resilience and emotional stability.

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by Sarah Agagu

Back to School: 12 Essential Mental Health Tips for Students and Teachers

The school break has ended and both students and teachers are beginning a new academic year. Like any other place, schools have their own set of activities and responsibilities which can affect your mental health.

Whether you are a teacher trying to manage the academic and emotional needs of your students or a student balancing classes, assignments, taking care of your mental health is very important.

So, in this article, we will discuss 12 essential mental health tips that will help you take care of your mental health either as a student and as a teacher.

         6 Essential Mental Health Tips for Students

As a student, you have a lot of responsibilities for every academic session. Whether it's trying to get good grades, keeping up with classes, meeting new teachers and students or even reuniting with familiar faces, the back-to-school experience can sometimes be both stressful and overwhelming.

To avoid feeling pressured by all these responsibilities, it is very important that you learn to prioritize your mental well-being. Here are 6 mental health tips to help you do that:

1. Organize your Time Effectively: For a student, time management is one of the most important skills you need to balance all your school responsibilities without being stressed out. You need to know how to manage and allocate your time between attending classes, doing assignments and extracurricular activities.

To do this, create a daily schedule and allocate a time to study, do your homework and assignments, relax, etc.

2. Practice Self-Care: Self-care include activities that you can do to help you relax and unwind. Everyone has to make time for self-care including you, so you don't get pressured or frustrated by academic activities

As a student, some self-care practices you can do are:

• Taking part in sports like football, basketball, etc.
• Exercising e.g taking a walk, running, etc.
• Joining school clubs and associations e.g debate clubs.
• Practicing relaxation techniques like meditation, deep breathing, etc.
• Journaling regularly.

Taking regular breaks is a good way to reduce stress and manage academic pressure. Remember, all work with no play makes jack a dull boy.

3. Live a Balanced and Healthy Lifestyle: As a student, it is good to strive for academic success but you shouldn't get so obsessed with it to the point your health is affected.

For example, reading throughout the night without sleeping might benefit your academics but at the expense of your mental and physical health.

So, try to create a balance. Sleep at regular hours. Try to include healthy and nutritious foods in your diet like vegetables, fruits, etc.

Also try to exercise regularly and go outdoors.  This will improve your mood and help you relax.

4. Set Realistic Goals: This is very important as a student. It is okay to have high academic goals but it should also be realistic. Setting an unrealistic academic goal can be very detrimental to your mental health and physical well-being.

For example, if you try to meet an unrealistic academic goal and it fails, you might get anxious and depressed. So you need to create a balance. Set goals that you can achieve without your health suffering from it.

5. Ask for Help: As a student, your friends, parents and teachers are there for you. If you have problems in your academics or social interactions, tell your teachers and parents.

If you are finding it hard to cope with your academic responsibilities, do not be afraid to ask for help from your teachers, parents, counsellors etc.

You can even seek professional help. For example, at Mycarebuddy, we offer therapy services, academic guidance and emotional support to students.

6. Connect and Relate: While it is good to focus on your academics, there is a place of social interactions. Do not be so obsessed with grades that you keep to yourself all the time.

Relate with your classmates and friends. This is very good for your mental health and it would help you improve your mood.

 

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

 

                    6 Essential Mental Health Tips for Teachers

As a teacher, you also bear a significant portion of the demand and responsibilities of every academic session. Whether it's planning for the session, teaching or meeting your students' unique needs, starting a new academic session can be stressful especially after a long break.

This is why you must learn how to take care of your mental health even as you perform your teaching responsibilities. Here are 6 ways to do that:

1. Practice Regular Self-Care: As a teacher, you are constantly trying to meet the many needs of your students while impacting knowledge. Sometimes it can be difficult for you to handle and you can get frustrated. This can ultimately less to burnout. This is why it is important that you take regular breaks to relax.

If you can't take breaks during the week, you can take breaks in the weekends. Try to do things that will help you relax such as:

• Take regular walks and go outdoors.
• Take up new hobbies and interests.
• Listen to relaxing music.

There are several self-care practices you can consider. It could even be simple as sleeping. What matters is that it is intentional and help you unwind and feel good.

2. Develop a Good Work-Life Balance: To take care of your mental health, you must be able to strike a balance between your personal life and your work as a teacher. Set regular boundaries between you and your students especially in your time off work.

If you are not able to strike this balance, you might end up getting burnout. One way you can do this to avoid or reduce interactions with parents and students on weekends or after school hours.

What matters is that you do not let your work as a teacher take up all your time or make you neglect your own life or family. Have a life outside teaching.

3. Connect and Interact with Others: Social interaction is a very good way to lift your mood and relax. Meet with other teachers, your friends and families. Attend social events and meet with people outside school.
4. Maintain a Healthy Lifestyle: An healthy lifestyle is key to having a good mental and physical health. The combination of a healthy diet, quality sleep and regular exercise will do wonders for your mental health.
5. Manage Your Time: Organizing your time is very important as a teacher. From teaching, providing student support and even handling extracurricular activities, a teacher has so many responsibilities.

To avoid feeling stressed and anxious, you must learn to plan your time effectively.

6. 6. Seek Mental Health Support: If you feel unhappy, frustrated or burnout from school and all its responsibilities, it is totally okay to seek help. Talk to fellow teachers and ask for help.

You can also reach out to mental health professionals. At Mycarebuddy , we offer both online and offline mental health services.

 

          Conclusion

Mental health should be a priority for you whether you are a student or teacher. By implementing these tips above ranging from time management, self-care, etc., you will be able to cope with the responsibilities of school life either as a teacher or student.

To receive mental health support, feel free to reach out to us. We offer quality mental health services both for students and teachers.

You can also join our mental health community and receive quality and empathetic mental health support  and resources.

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by Sarah Agagu

Online v In-Person Support Groups/Communities: Choosing the Right Format for Your Mental Health Needs.

Support groups and communities play a major role in helping you prioritize your mental well-being. With the rise of digital platforms like Discord, Telegram etc., you now have the option to join either an in-person mental health community or an online community.

In this blog, we will consider this two formats, helping you make an informed decision about which one best aligns with your mental health needs.

      Mental Health Groups/Communities

Choosing to join a mental health group/community can be a major step towards prioritizing your mental health.

Mental Health communities/groups are gatherings of individuals who are ready to prioritize their mental health. In these communities/groups, mental health support, resources and encouragement are provided to each member.

It is a safe space where members can share their experiences, doubts, fears, mental health issues and receive empathetic guidance and support.

A lot of mental health resources are usually provided to members of these groups like mental health webinars, videos, professional advice etc.

No matter what you're going through, belonging to a mental health community ensures you get guidance and support from like-minded people or individuals with same experiences.

5 Amazing Benefits of Joining a Mental Health Community

Joining a mental health community can have so many amazing benefits on your mental health and physical wellness. Some of them are:

1. It reduces isolation and loneliness.
2. It Increases your access to mental health resources like videos, articles, etc.
3. It provides emotional support and guidance in your life journey.
4. It teaches you better and healthy coping strategies.
5. It acts as a safe space for you to express your feelings, emotions and tell your stories without fear.

Also Read : 10 Amazing Benefits of Joining an Online Mental Health Community

Types of Mental Health Community Formats

There are two major types of mental health community/support groups

1. In-Person support groups.
2. Online Support groups/communities.

                                In-Person Support Groups

These are face-to-face gatherings of individuals with same mental health experience. This groups are usually organized by mental health professionals for specific mental health issues.

Advantages-

In-Person mental health communities are more specific compared to online communities. For example, a support group could be created for only individuals trying to recover from an addiction. Another group can be created for individuals experiencing PTSD or Obsessive Compulsive Disorder, etc.

There is also more personal connection involved since you get to meet others with similar experiences as yourself.

Disadvantages-

A major disadvantage to in-person support groups is the cost involved. Transportation and logistics costs can be a huge burden especially if you live in a rural environment or far location.

Also, there is less anonymity which means a risk that your shared experience can be leaked out beyond the group.

                      Online Support Groups/Communities

Online mental health communities are online spaces where you connect with other members going through similar mental health experiences as yours.

Online communities became very popular during the COVID-19 pandemic and its popularity has only continued to increase further with the advancements in technology. These communities are usually hosted on online platforms like Telegram, WhatsApp, Facebook etc.

In this communities, people going through stress, anxiety, burn out, grief, trauma etc., receive emotional support and guidance to navigate those situations.

An example of an online mental health community in Nigeria is the Mycarebuddy mental health community hosted on Telegram.

Advantages-

Compared to in-person communities, an online mental health group is usually cheaper. Transportation and other logistics costs are also eliminated since you can easily gain access to these communities online.

Furthermore, since all you need is a good internet connection, you can access resources and guidance at anytime and anyplace without delay.

Also, all physical barriers to accessing mental health care are eliminated. This is a major advantage for individuals who live in rural areas.

Online support groups also provide a level of anonymity for group members compared to in-person support groups. You can easily share your experiences and feelings without fear of judgement or criticism.

It is also less specific compared to face-to-face groups. This means that you can share and receive guidance on any issue affecting your mental health at any time in your life e.g work anxiety, depression, trauma, grief from losing a loved one, parenting issues, relationship conflicts, etc.

Disadvantages-

The major disadvantages to online mental health communities are poor internet connection and easy distractions.

However, this are mere trivialities. You can easily come back and access any resources or advice shared when you are free and less distracted.

         Choosing the Right format for your Mental Health Needs

There are certain things to consider in choosing whether to join an online or in-person mental health community. Some of them are:

1. Your Goals: You must consider your goal for joining. If you hope to receive support and guidance for various issues like burnout, relationships, parenting, then an online mental health community is more suitable.

Online mental health groups are also more suitable if you are seeking a safe space to express your feelings and emotions and receive practical feedback.

However, if you have a specific mental health goal to achieve, then consider joining an in-person support group created for that particular goal.

2. Physical Location: You might also need to consider your physical location before choosing whether to join an in-person or online community.

If you live in a rural or difficult to access location, an online mental health community is definitely your best option.

3. Privacy Concerns: This is a very important factor in choosing whether to join an in-person support group or online community.

If you hope for a level of anonymity in sharing your experiences, then an online community may be more suitable for you.

                   Join the Mycarebuddy Mental Health Community

Our community is an online mental health space where you get unlimited access to premium mental health resources like articles, videos, expert-led webinars and masterclasses etc., at no or subsidized costs.

It is a community where you can share and receive support on whatever issues you might be going through in your relationships, family, work, etc.

Click here and Join our community today.

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by Sarah Agagu