Publications

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.

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.

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.

by Sarah Agagu

International Youth Day 2024: Addressing the Challenges Faced by Youths in Nigeria which Affects their Mental Health.

On August 12, the International Youth Day was globally celebrated. It is a day dedicated to acknowledging the efforts of youths in bringing change to the society.

It is also a day to bring awareness towards the challenges faced by youths globally.

Mental health has always been a major discussion among youths with suicide being the 4th leading cause of death among 15-29 year olds. According to a study, 1 in 6 Nigerians aged between 15-24 are depressed.

This is why the discussion on the mental health challenges of Nigerian Youths must be addressed.

So, in this article, we will examine some of the challenges faced by youths which affects their mental health and how they can be addressed.

Challenges Faced by Youths Which Affects their Mental Health

1. Mental Health Disorders.
2. Academic Pressure and Stress.
3. Social Media Influence and Comparisons.
4. Poverty and Unemployment.
5. Substance Use Disorder.
6. Peer Pressure and Bullying.
7. Unhealthy Relationships/Domestic Violence.
8. Family Conflicts/Dysfunctional Families.

(a). Mental Health Disorders: Mental health disorders are very common among young people in Nigeria compared to other age groups. Yet due to social stigma, inadequate access to mental health resources, low mental health awareness, these mental health issues are neglected and largely go untreated.

Many youths in our society are experiencing anxiety and depression but cannot speak up for fear of being ignored or stigmatized.

Furthermore, there is little or no awareness of other mental health disorders like Obsessive Compulsive Disorder(OCD), Attention Deficit Hyperactivity Disorder (ADHD), Prolonged Duress Stress Disorder(PTSD), eating disorders, Autism etc.

All these has led to increase in drug abuse, addictions and suicide among our youths.

(b). Academic Pressure and Stress: Many youths especially in higher institutions are under pressure by their parents, peers and the society to get good grades and perform excellently.

While it is good to encourage students to give their best, it can also be overdone.

Academic Pressure according to the National Institute of Health (NIH) is the tension, discomfort and other emotions caused by the pressure from school, family and society in the academic process.

When students feel excessively pressured to excel in their academic pursuits, it can cause anxiety, poor sleep quality, unhealthy competitions which can have a negative effect on their mental health.

Academic pressure can also cause depression, anxiety, substance use , stress and burn out, etc.

(c). Social Media Influence and Comparisons: Multiple studies suggest that there is a huge correlation of mental health issues with excessive social media use.

Social media like all technologies has its advantages and disadvantages. Social media helps people connect, share information, etc. Yet with its many benefits, it also has many negative mental health effects.

The youths bear the major brunt of these negative impacts as they spend more time on social media compared to other age groups.

Social media comparisons have many negative effects on youths like poor sleep quality, unhealthy life and body comparisons, cyberbullying etc.

Furthermore, the constant comparisons that happen on social media has led to low self-confidence and inferiority complexes among many youths.

These has led to an increase in depression, anxiety, low self-esteem and self-harm.

(d). Poverty and Unemployment: Each year, the higher institutions keep churning out graduates with no corresponding jobs for them.

Many youths in Nigeria find it very difficult to make ends meet and this has driven many into vices like prostitution, thuggery, violence, drug abuse, and alcoholism, 419 etc.

The effects of poverty and unemployment on many youths is that they experience depression, anxiety, low self-esteem, etc.

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

      5 Ways to Address and Handle These Mental Health Challenges Faced by Youths

1. Mental Health Awareness and Literacy

Youths and other age groups in the society must be properly educated on mental health disorders to help them identify and seek help.

Through social media, television and radio stations, more awareness campaigns must be carried out about various mental health disorders.

The stigma around mental health needs to be gradually broken down and seeking help or speaking out must be encouraged.

Youths and society as a whole must also be informed on how and where they can access mental health resources.

2. Social Media Awareness and Use Campaigns

Social media awareness campaigns targeted towards youths must be carried out both online and offline.

The aim of this is to educate youths on the negative realities and the dangerous effects of trying to meet the unreal expectations of social media.

The youths should also be educated on how excessive social media use can impact their mental health and how they can set healthy boundaries.

3. Substance Use Education and Treatment

Drug and alcohol abuse is at an all time high among youths today. In 2018, statistics showed that drug abuse was prevalent in up to 14 million Nigerians . Due to economic hardships, that number has increased today with the youths taking the lead.

To combat the impacts of substance, use among our youths, substance use education programs must be carried in schools, higher institutions, social media etc.

Youths must also be educated on the detrimental effects of drug and alcohol abuse on their mental health, alongside guidance on accessing resources such as drug education programs, counseling centers, recovery clinics, and support groups.

4. Poverty Alleviation and Job Creation

The government must put extra efforts into job creation to reduce the number of unemployed youths in the country and reduce poverty.

Furthermore, skill acquisition trainings must be aggressively carried out by the government and other stakeholders to ensure that Nigerian youths have means of survival.

5. Increased Access to Mental Health Resources and Communities.

There needs to be more mental health clinics, programs and communities that would provide accurate mental health information to youths and guide them in making better choices related to their mental health.

     Join Our Mental Health Community Today

The Mycarebuddy mental health community is a safe space where like-minded individuals who truly care about their mental health come together to connect, learn, and access premium mental health resources. It is open to all age groups and individuals.

Join the Mycarebuddy mental health community today and get unlimited access to mental health resources like professional guidance, mental health articles and videos, mental health webinars and masterclasses, addiction recovery etc.

Click here to be a part of our community.

by Sarah Agagu

5 Ways Joining a Mental Health Community Can Help You Manage and Reduce Stress

Anyone can feel stressed out. It is part of daily living. You may feel stressed due to your work, family, relationships, etc.

However, studies have shown that excessive or prolonged stress can lead to mental health problems like depression, anxiety and even physical health problems like hypertension.

So, choosing to join a mental health community could be a major step in helping you reduce and manage stress in your life.

In this article, we will briefly examine some of the causes and signs of stress. We will also consider 5 ways joining a mental health community could help you reduce and handle stress.

                 9 Causes of Stress.

There are several reasons why a person can feel stressed out. Some of them are:

1. Poverty and unemployment.
2. Relationship conflicts.
3. Work problems.
4. Health concerns.
5. Parenting challenges.
6. Addictions.
7. Debts.
8. Adulting issues.
9. Academic pressure.

(a). Poverty and Unemployment

In Nigeria and many other countries, a lot of individuals live from hand to mouth. The inability to afford the basic needs of life can significantly increase stress levels.

Unemployment, both short term and long term, can also be a major cause of stress. It can cause mental health problems like anxiety and depression. A study, showed that 43% of unemployed people had poor mental health.

Unemployment also causes financial hardship, low life satisfaction and low self-esteem.

(b). Relationship Conflicts

Relationship conflicts can be a disagreement or misunderstanding with your friend, partner or family. Being in a relationship either romantic or familial that is constantly filled with conflicts can be very stressful.

It can be very stressful and can also lead to mental health problems like depression and anxiety. Relationship conflicts can also lead to aggression, mood swings, insomnia, etc.

(c). Work Problems

Work- related stress occurs when you are constantly pressured by work demands. Stress from work is also a leading cause of mental health problems like depression and physical problems like hypertension.

According to research , 69% of Gen Z are experiencing workplace stress. The statistics is even more dire for other generations with 79% of millennials and 59% of Gen X experiencing work-related stress.

Excessive work demands can lead to stress and ultimately burnout

     10 Signs of Being Stressed Out

There are various signs to identify if someone is stressed but here are a few common ones:

1. Constant worrying.
2. Getting angry constantly.
3. Eating too little or too much.
4. Chest pain.
5. Poor sleep quality.
6. Mood swings.
7. Inability to concentrate.
8. Depression.
9. Drug and alcohol abuse.

10 Weight problems.

Also Read : 5 Effective Ways You Can Manage Stress as a Working Nigerian Student

  5 Ways a Mental Health Community will help you Manage and Reduce Stress.

1. Healthy Coping Strategies

Belonging to a mental health community ensures that in whatever you may be going through, there will be someone with similar or same experiences as you.

Therefore, you will be able to get practical and actionable advice/ tips on what strategies worked for them and what didn't work. You will also receive healthy coping strategies from experts who can empathize with you.

2. Shared Experiences

Listening to the experience of others is a good way to reduce stress. You feel less isolated and stressed when you hear others who have gone through similar things as yourself.

3. Professional/ Expert Guidance

Mental Health communities are usually led by mental health professionals and experts. You can ask questions and seek help whenever you need it. You also get resources, advice tailored to help you manage and reduce stress.

For example, the Mycarebuddy mental health community offers webinars and masterclasses which are led by mental health professionals ensuring you get accurate mental healthcare and guidance.

4. Emotional Support

A 2019 study showed that  people with social support either from friends and family have reduced levels of stress.

This shows that having a social support system is very important to your mental well-being.

Therefore, joining a mental health community can be a huge support to you and reduce your stress levels. This is a very good option if you do not have friends/family members to rely on or they live far away.

Furthermore, belonging to a mental health community creates a sense of belonging and helps you feel good. You feel happy and less stressed knowing you belong to a group where your stories and experiences are empathized with.

5. A Safe Space to Unwind

One of the unique benefits of a mental health community is the empathetic support you receive.

Mental Health communities are judgement- free zones where you can express your honest feelings and emotions. You can let down your guard and tell others what you are going through without reserve.

An example is if you are going through a tough breakup. Normally, you might be embarrassed to talk about it in real life. However, you can easily talk and share your experience in your mental health community.

You also receive support from others and learn practical ways to cope and handle such a situation

Another example is a person who is having parenting difficulties.  Belonging to a mental health community can ensure that him/her receive practical advice from other parents who might have been in that situation in the past.

                    Join Our Amazing Community

Joining a mental health community can be one of the best decisions you can make for your mental health and general well-being.

Click here to be a part of our family today.

by Sarah Agagu

Ethnic Minorities in Nigeria: How to Support their Mental Wellbeing.

July is the Minority Mental Health Awareness month where attention is brought to the unique challenges minority groups face and its impact on their mental health.
In this article, our focus shall be on the ethnic minorities in Nigeria. We will learn about some of the challenges that ethnic minorities face in Nigeria, its impact on their mental health and how we can mitigate these challenges and offer support.

Ethnic Minorities in Nigeria

An ethnic group can be defined as a group of people who share common languages, cultures and values.
In Nigeria, there are over 250 ethnic groups with over 500 indigenous languages. Each of these ethnic groups has its own set of traditions and cultures.
There are 3 major ethnic groups in Nigeria which are Hausa/Fulani, Yoruba and Ibo and these make up 70% of the Nigeria population respectively.

All other ethnic groups form the ethnic minority group we are concerned with in these article.
Examples of ethnic minority groups in Nigeria are Ijaw, Ibibio, Tiv, Kanuri, Jukun etc.

Problems/Challenges faced by Ethnic Minority Groups in Nigeria

Ethnic minorities face a lot of obstacles which negatively impacts their mental health and hinders their access to mental health services and resources.

Some of the challenges faced by minority ethnic groups are:
1. Discrimination and Marginalization.
2. Violence and Conflicts.
3. Economic Inequality.
4. Cultural Suppression and Extinction
5. Limited Access to Healthcare (especially mental health services).
6. Little or Total Lack of Representation in Government.
7. Language Barriers etc.

Here is a brief explanation of 5 of these challenges and its impact on their mental health-

1. Discrimination and Marginalization

Compared to major ethnic groups, minority ethnic groups in Nigeria are often discriminated against and sidelined. In terms of job opportunities, allocation of public resources, leadership and decision-making, minority ethnic groups are often marginalized and overlooked.
For example, in Nigeria, political processes cater more to the interests of the ‘big 3" i.e Yoruba, Ibo, Hausa at the expense of other ethnic groups in Nigeria.

Impact on their mental health: The constant undervaluing and discrimination of ethnic minorities can lead to high rates of depression and other mental health illnesses.

2. Violence and Conflicts

In Nigeria's history, a lot of minority groups and communities have been plagued by conflicts and violence which has led to loss of lives, properties and livelihood. These constant fighting and violence creates an atmosphere of fear and instability.

Impact on their mental health: The cycle of violence that is common among minority ethnic groups has negative psychological effects on the individuals in those groups. These individuals may also struggle with anxiety, PTSD, trauma etc.

3. Economic Inequality

Minority ethnic groups in Nigeria do not have equal access to resources compared to major ethnic groups.
They are constantly overlooked or dismissed in resources allocation creating a huge economic gap between them and other major ethnic groups.
The total or partial absence of minority groups in decision making roles to advocate for their demands makes the situation even more serious.
For these reasons, many ethnic minority groups and communities are in serious economic hardship.

Impact on their mental health: Financial or economic hardships are a major contributor to stress and anxiety.

4. Cultural Suppression and Extinction

Cultural suppression is the act of limiting the practice or expression of certain cultures and traditions.
The traditions and practices of minority ethnic groups in Nigeria are gradually being erased, suppressed and overshadowed by major ethnic groups.

Impact on their mental health: The struggle by ethnic minority groups to maintain their cultural identity places a huge psychological burden on the individuals in those groups.
They also suffer from identity crisis as they have to hold on to their culture and traditions and at the same time conform to mainstream traditions. This can lead to low self-esteem which affect their mental well-being.

5. Limited Access to Healthcare (especially mental health services)

Minority ethnic groups face difficulties in accessing health care services due to geographical restraints, financial costs, inadequate facilities etc.
It is even more difficult for them to access mental health care as many ethnic minorities groups have not even been properly educated on the importance of taking care of their mental health. So, the stigma around mental health prevents them from seeking help.

Impact on their mental health: The limited access to mental healthcare prevents individuals in minority ethnic groups from seeking help leading to unresolved mental health issues.

How Can We Support Ethnic Minorities in Nigeria?

1. Create an inclusive environment-

Every ethnic group has its own unique traditions and cultures which is not inferior to other cultures. It is therefore very important that stakeholders especially the government strive to create a diverse and inclusive environment where different ethnic groups can shine.
A way to do this is to promote programs and initiatives that encourage ethnic minorities to celebrate their traditions and roots e.g. cultural festivals.
Also, more individuals from minority ethnic groups should be appointed in decision making positions.
This will reduce feelings of isolation and marginalization among minority ethnic groups and create a sense of belonging which improves their overall mental well-being.

2. Improve access to healthcare especially mental health services-

Ethnic minorities groups should be provided with healthcare services and resources tailored to their culture and practices.
For example, health care resources can be given in the languages that minority ethnic groups understand. This is very important for mental health care services as it will encourage individuals to seek help and speak out.

3. Provide education and skills acquisition trainings-

Many minority ethnic groups in Nigeria live in abject poverty and economic hardships compared to major ethnic groups.
To bridge this economic gap, minority groups must be assisted to acquire useful skills that would enhance their economic status.
These education and skill acquisition trainings would help in reducing the financial burdens on these minority ethnic groups. It will also boost their self-esteem and reduce feelings of helplessness leading to a better mental state.

4. Create policies and laws that caters to minority ethnic groups-

The needs of minority ethnic groups in Nigeria must be addressed when laws and policies are being made. Their culture and traditions should be taken into consideration when making laws and policies.
This will reduce marginalization and create an environment where individuals in these minority ethnic groups feel valued and understood.

Conclusion

Ethnic minority groups in Nigeria face a lot of challenges ranging from economic inequality, cultural suppression to marginalization and discrimination. All these negatively impacts the mental wellness of the individuals in these groups.
It is therefore very important that stakeholders especially the government do all they can to ensure that ethnic minority groups receive the necessary support and resources to address the unique challenges they face. This will not only improve their mental health but also promote unity in the country.

At Mycarebuddy, we care about your mental health. So if you are a part of any of the minority
ethnic groups in Nigeria, feel free to reach out to us here .

by Sarah Agagu

Women in Male-Dominated Industries: How to Support their Mental Wellbeing

The month of July is set aside to draw attention to the unique and specific mental health challenges that minority groups face in the society.

There are certain mental health challenges that individuals face because they belong to a specific minority group based on their ethnicity, occupation, gender, physical characteristics etc.

In this article, our focus shall be on women working in male-dominated careers or industries.
You will learn about the various challenges that women who work in male-dominated careers
face, its impact on their mental health and how they can be supported.

Women in Male-Dominated Fields/Careers

These are women who work in industries or careers that men mostly work in or are seen as traditionally for men.
Examples of such industries are building and construction, technology, engineering, architecture, transport and logistics, financial services, politics etc.

Women who work in these fields experience a lot of challenges which negatively impact their mental health and overall well-being. According to research , women in male-dominated fields have higher rates of suicides compared to other employed women in other industries.
Also, women in these industries suffer from high-levels of stress which increases the risk of depression and other mental health illnesses.

Problems and Challenges faced by Women in Male-Dominated Careers and its Impact on their Mental State

Everyone faces challenges in their workplace however women working in male-dominated industries face certain problems just because they work in those industries.
They include:

1. Discrimination and Sexism.
2. Unhealthy Societal Expectations and Stereotypes.
3. Sexual Harassment and Gender-based violence.
4. Work-Life Balance Struggles.
5. Isolation and Absence of Role Models/Mentors.
6. Pay Imbalance/Gap.
7. Limited Opportunities for Promotion and Career Advancements.

Here is a brief explanation of 3 of these challenges and its impact on their mental health-

1. Discrimination and Sexism

Due to the traditional beliefs that certain careers are for men, women who work in these fields are discriminated against in their workplace.
Sexist beliefs that women are not capable of doing the same work or giving the same quality of work as men is one of the reasons for this discrimination.
Their work is usually met with distrust, and doubt. Their abilities are also usually questioned regardless of their qualifications.
The results of a study carried out by the Institute for Women's Policy Research showed that nearly half of the women who worked in male-dominated fields experienced discrimination in one form or the other.

Impact on their mental health: The constant discrimination in the workplace, in decision making and promotions etc., leave women working in these fields frustrated and disappointed which affects their self-esteem and can lead to depression.

2. Unhealthy Societal Expectations and Stereotypes

Cultural, societal and religious expectations and stereotypes are one of the challenges women in male-dominated fields have to deal with regularly.
It is still believed that only men are allowed to work in certain jobs or occupations like mechanics, construction, transportation, technology etc.
So, women who work in these fields have to work twice as hard compared to their male counterparts to prove themselves and be taken seriously.
Some of these women have resorted to several unhealthy coping mechanisms with the most common being ‘self-shielding’.
Self-shielding means to change the way you talk, act or look. Women in male-dominated fields have to act and dress masculine, be less reactive, stay calm and cool always, all in a bid to fit in.

Impact on their mental health: All these unhealthy coping mechanisms and constant need to prove their competence has led to an increase in stress, depression, anxiety and burn out in women who work in male-dominated careers.

3. Sexual Harassment and Gender-based Violence
Sexual harassment is a major problem that women who work in male-dominated careers face.
In the US, the Equal Employment Opportunity Commission received more reports of sexual harassment from women in male-dominated careers compared to other industries.
A good example is the entertainment industry in Nigeria, where men dominate decision making and leadership roles. A lot of women in this industry face a lot of sexual harassments .
Furthermore, women who work in these fields suffer from several forms of violence like physical abuse, bullying, threats of violence or intimidation etc. at work.
A study carried out by the Nigeria Labor Congress and US solidarity Center , revealed that 52% of women had been threatened in their work, on the way to or from work.

Impact on their mental health: These constant state of caution and worry has led to increased anxiety and stress for women who work in these fields.

How Can We Support Women Working in Male-Dominated Industries?

Supporting women in male-dominated industries is a joint effort and cannot be done alone.
We will consider a few ways individuals and organizations can support the mental health and overall well-being of women working in male-dominated industries.

Individuals-

1. Create mentorship and support networks-

You can create associations and mentorship groups where women in these fields can be mentored by other women who have gone ahead of them and can understand what they are going through.

2. Offer Support and Help-

You can help women in these fields share and manage their family and parenting responsibilities. This is a very helpful way to support especially if you are a partner or family member of a woman working in a male-dominated industry.

3. Encourage open discussions on the challenges that women in these industries face-

You can educate people around you on the challenges that woman in male dominated industries face. Tell others about the negative effects of sexist beliefs and jokes and discriminatory behaviors on women.

Organizations-

1. Create inclusive workplaces-

Whether you are an employee or an employer in a male-dominated industry, you can make your workplace a safe and inclusive space where female employees are not discriminated against.
As an employer, you can ensure that your employees especially male employees understand the consequences of any harassment and discrimination of female employees and set strict penalties for any report of harassment and discrimination.

2. Provide equal opportunities for all-

Women should be allowed to compete equally with their male counterparts for decision
making and leadership roles.

3. Provide access to mental health resources and trainings-

As an employer, you can organize trainings and seminars that would educate all your employees on the negative effects of discrimination and gender bias on the mental health of women in your organizations.
Click here to learn how we can help your organization do this.

These are just a few ways you can support the mental wellbeing and overall well-being of the women who work in male-dominated industries.

Conclusion

The challenges that women who work in male-dominated industries face places a heavy burden on their mental state. It also discourages other women from working in these industries.
Therefore, it is very important that individuals, organizations, governments etc. take practical steps to ensure that the mental health of women in male-dominated industries are supported.

Also Read-

1. 4 Misconceptions about Mental Health in Nigeria.
2. Therapy for Nigerians: Four ways Therapy Can Change your Life and Where You can Access

by Sarah Agagu

4 Misconceptions about Mental Health in Nigeria

A lot of Nigerians have several wrong beliefs about what mental health really is. These wrong beliefs and misconceptions makes a lot of Nigerians to shy away from speaking up about their mental health.
This silence forms part of the reasons for the high rates of suicides, addictions, stress in Nigeria.

4 Wrong Beliefs Nigerians Have About Mental Health.

1. Many Nigerians think of mental health as something that happens to weak people.

Nigeria is a country that rests so much on the “hustle and work till you die” mentality. Individuals are expected to quietly work hard to solve their problems. So when people are in a poor mental state, they are expected to work through those issues without telling anybody. Speaking up about it will mean admitting you are weak, lazy or unable to solve your problem.

2. Many Nigerians think of mental health in relation to words like "madness", "insanity”, “crazy”, “Psychiatric”.

People do not want to talk about their mental health to avoid being seen as "crazy" or “mental”. This explains why a lot of people do not speak out about their mental health in Nigeria despite the fact that up to 40 million Nigerians are affected by mental illnesses.

3. Some Nigerians think of mental health as a spiritual problem or challenge.

In Nigeria, people see mental health issues as an attack from spiritual forces or evil spirits. People with mental health issues are deemed as being attacked by witches or wizards. This wrong belief discourages people with mental health issues like anxiety, depression from speaking out and increases incidence of suicide, alcoholism etc.

4. Nigerians think of mental health as something that does not exist.

Since you cannot see mental health signs compared to physical health symptoms, many Nigerians do not believe it actually exists. They see it as a myth or excuse. These 4 wrong beliefs form just a little of the misconceptions many Nigerians have about mental health.

What is Mental Health Really About?

What we mean when we talk about mental health is the emotional, psychological and mental state of a person.
This includes how you handle stress in life and work, how you relate with others, how you cope with loss and grief etc.
It does not mean you are mad or crazy. It also does not mean you are weak or lazy.

Conclusion

Currently, Nigeria is experiencing a lot of challenges like poverty, unemployment, economic instability etc., which would have a lot of impact directly and indirectly on your mental health.
Therefore, the discussion on mental health in Nigeria has never been so needed.

You can read some of our blog posts to learn more about mental health, therapy and all it entails.
To start taking care of your mental health, book your first appointment with Mycarebuddy today.

by Sarah Agagu

Therapy for Nigerians: 7 Ways Therapy Can Change your Life and Where You Can Access It

Many Nigerians still struggle to talk about their mental health due to the fear of being judged or shamed.
As a Nigerian, choosing to undergo therapy may not be an easy decision. However, the benefits that therapy can have on your life makes it a very worthy option.
In this blog post, you will learn 7 major ways therapy can benefit your life. You will also discover where you can find one of the best therapy services in Nigeria.

8 Ways Therapy Can Change Your Life

1. It will help you manage and reduce stress in your life.

A lot of Nigerians find it difficult to cope or handle the stress of life. The inability to express these emotions for fear of being seen as "weak" places a lot of burden on their mental health.
Through therapy, you can express your feelings and talk about all those things that makes you anxious, scared, worried etc.

2. Therapy will help you develop healthy ways to cope with life’s struggles or challenges.

To manage the worries and stress from daily life, many Nigerians have resorted to drug and alcohol abuse.
According to a report , over 14 million Nigerians were reported to have abused drugs and alcohol. This amount continues to increase yearly.
Undergoing therapy will teach you better and healthy ways to cope and manage the challenges of life. This will not only help you mentally but also help you physically.

3. Therapy provides a safe space to express your feelings and emotions without shame.

As mentioned earlier, many Nigerians find it difficult to express their feelings and emotions. This continued suppression leads to unhealthy emotional outbursts, violence, drug abuse , alcoholism etc.
In therapy sessions, you will be able to express all your deepest feelings and emotions and get unbiased feedback.

4. Therapy helps you to manage and overcome addiction.

Many Nigerians have several addictions they battle with secretly. Some of them include drug addiction, sex addiction , alcohol addiction etc.
If you decide to go for therapy, those addictions would be addressed. The causes, effects and how you can overcome them will all be discussed in therapy.

5. Therapy helps you strike a balance between your personal life and your work.

A lot of Nigerians are stressed out especially men when it comes to their work and usually end up feeling burnt out and anxious. But with therapy, you will be able to set healthy boundaries between your work and your personal life. You will learn how to prioritize your family and at the same time work effectively.

6. Therapy helps you build and maintain better relationships.

A lot of conflicts in relationships(romantic/family) is as a result of underlying reasons like childhood events, trauma, loss of loved one etc. In therapy, you are taught how to untangle yourself from the effects of those events and create better and healthier relationships.

7. Therapy helps you find yourself.

In therapy, you discover who you really are. You get clarity about your strength and your weaknesses in therapy. You become more self-aware and accepting of yourself. This ultimately helps you live a more fulfilling and happier life.

Taking the Step to Change Your Life

Now that you understand how therapy can change your life, it is time to take that first most important step.

Finding your Therapist

The first step you need to take to enjoy all the benefits that therapy has to offer is to find a therapist for yourself.
Mycarebuddy provides one of the best mental health services in Nigeria. Our therapists are highly qualified and trained in several therapy procedures to help you.
Click here to get started.

by Sarah Agagu