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.

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.

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.

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