Sarah Agagu, Author at mycarebuddy

Signs You Are Struggling with Your Mental Health: Ways to Handle It

Many of us are in a poor mental state without even realizing it. We try to handle everything on our own; We feel stressed out, anxious and keep enduring it until we reach breaking point. At the end, it affects our work, relationships and even our physical health.

That is why we need to always be conscious of our mental health so we can take action when the need arises.

May is the Mental Health Awareness Month and it is also a call to action for us to be more concerned about our mental health.

So, in this article, I will mention some signs that can help you tell if your mental health is poor. I will also give you some tips on how to solve them.

Why It is Important to Recognize Mental Health Issues Early

Being able to tell if your mental health is poor will help you get support early. Whether you need to see a therapist or even make some lifestyle changes, it all starts with knowing first if your mental health is in a good or bad state.

It will also help you manage existing mental health issues from getting worse i.e it will help you know whether you need more serious help like medications, diagnosis, etc.

Common Signs You Are Experiencing Mental Health Struggles or in a Poor Mental State

For clarity, I have grouped them into 3 categories which are physical, emotional and behavioral. Now, let’s get into it.

Emotional Signs of Poor Mental Health

These are the internal signs i.e changes in how you feel inside. Some of them include:

You feel sad, empty, depressed, and hopeless especially for a long period of time.
You feel nervous and anxious, sometimes for no reason.
You lose interests or motivation to do the things and hobbies you used to love.
You start trying to isolate yourself and withdraw from your friends, family and other social circles.
You have regular emotional outbursts like suddenly crying, getting angry for no reason, etc.
You experience constant changes in your mood: One minute you feel happy; another minute you feel sad.

Physical Signs of Poor Mental Health

These are the changes in your body when you are in a poor mental state. Some of them include:

You experience frequent stomach aches, headaches and even body pain.
Your eating pattern changes suddenly.
You start gaining weight or losing weight even without dieting or exercise.
You constantly feel stressed, tired or sleepy no matter how much rest you get.
You find it stressful or tiresome to handle your daily activities like bathing, dressing up, etc.

Behavioral Signs of Poor Mental Health

These are the signs that shows up in how you act or behave. Some of them include:

You start thinking of committing suicide and even attempt it.
You start taking alcohol or increase your intake of alcohol and drugs.
You start having sleeping issues like sleeping too much, not sleeping at all, inconsistent sleep, etc.
You constantly spend time thinking for long periods; Always staring into space and being lost in thought for a long time.
You are constantly worried and afraid.
You have a sudden change in behavior like stealing, truancy, fighting, etc.
You find it difficult to think clearly or concentrate.
You start experiencing anxiety and panic attacks.
You start practicing self-harm like cutting, burning or hitting parts of your body like your wrists, arms, thighs, etc.
You post cryptic and sometimes suicidal messages on social media.
You find yourself writing suicidal notes or messages.
You are constantly having negative thoughts.

How Can You Handle/Overcome Your Mental Health Struggles?

Acknowledge Your Feelings: Yes, it is okay not to be okay. It doesn't mean you are weak. If you feel tired, stressed, anxious., etc, acknowledge it. Don’t try to hide it or ignore what your body is trying to tell you. This is the first step to improving your mental health.
Talk to Someone About It: When you are struggling with your mental health, talking to someone about it can go a long way. Just expressing your honest feelings is a major step in improving your mental state.

Talk to someone who is mental health conscious and willing to listen without judgement. It can be your family members or your friends. You can also talk to a professionally trained therapist.

Talking to them will help you find a solution to what worries you.

Start Journaling: Journaling is a mental health practice that not only provides an opportunity to express your feelings but it brings a sense of peace and clarity to your mind. It can help you process your emotions and identify what is making you feel the way you do, etc.
Start Exercising: Exercising is one of the ways you can improve your mental health. Regularly exercising will improve your mood, calm your mind and strengthen your body.
See a Therapist: Seeing a therapist is not a sign of weakness. If you show or think you have any if the signs mentioned above, see a therapist.

If you are not comfortable with a face-to-face meeting, you can book an online therapy session. A therapist will talk you through what you are feeling and help you identify reasons you feel that way. They will also recommend healthy coping strategies to help you reduce and overcome your mental health struggles.

You can book an online therapy session with our therapists here.

Reduce Your Intake of Alcohol and Other Substances: Taking alcohol and drugs will only increase your symptoms and make you more depressed. That is why you need to control yourself no matter how tempting it may be.
Eat Healthy Foods: A balanced diet will help to regulate your mood, energy levels, and overall mental well-being. So, eat healthy meals including fruits, vegetables, etc.
Practice Self-Care: Taking time to rest and relax can help you manage stress and feel more in control. It will also improve your mood and help you be more productive. Examples of self-care practices you can try are meditation, yoga, hanging out with friends, going on spa dates, etc. It can be anything as far as it helps you relax and makes you happy.

Conclusion

Apart from your physical health, you should also be more conscious about your mental well-being and take care of it. Taking care of your mental health is important if you want to live a happy and fulfilling life.

By recognizing the signs of poor mental health, you will be able to take quick and proactive steps to improve it.

If you would like to talk to someone about how you are feeling, book a therapy session with us now.

by Sarah Agagu

Simple Daily Self-Care Practices for Busy People

Self-care is not an activity you do once in a while or when you are in the mood. Unfortunately, some of us see it as a luxurious activity reserved for people with free time.

However, self-care is for everyone, no matter how busy you are. Even with all your responsibilities, you can always find 15-20 minutes daily to prioritize your self-care.

We understand how hectic life can get and how easy it is to forget to take care of yourself. So, in this blog post, we will give you some simple self-care practices that you can do every day no matter how busy you are.

Why Self-Care Matters No Matter How Busy You Are

Self-care practices are the activities, actions or steps you take to take care of yourself whether physical or emotionally. It helps you destress, recharge yourself and improve your health.

According to betterup, “Self-care practices put deposits into your wellness ‘bank account’. Consistent deposits give you more internal resources to draw upon during stressful times."

This means that regular self-care will help you maintain and improve your physical and mental well-being at all times.

Here are 3 major benefits of self-care:

Practicing Self-care Helps You Reduce Stress and Burnout.

Stress is one of the major reasons why you need to practice self-care regularly. Many of us are stressed out due to our job, our academics, our family obligations, financial responsibilities, etc, which is not good for our well-being.

Also, stress can cause physical health issues like high blood pressure, heart issues, etc. It also affects our mental health and can lead to burnout, anxiety and depression.

But with regular self-care, you can relax, recharge yourself and be less stressed.

It Improves Your Mood and Increases Your Energy Levels.

Self-care as its name implies involves caring for yourself intentionally. This means you are choosing to care and prioritize yourself.

Practicing self-care will help you relax and make you happier. It will also increase your energy levels and makes you more productive at work.

It Reduces Anxiety and Depression

When you practice self-care, you become less stressed and anxious. You feel at peace and happy. It also boosts your mood and puts you in a better mental state. For example, exercising, a self-care practice releases certain hormones in your body like endorphins, serotonin etc., which boosts your mood and reduces symptoms of anxiety and depression.

Daily Self-Care Practices Even When You Are Busy

To make it more practical, these daily self-care tips will be divided into morning, during the workday, and evening (before bed), so you can easily choose the ones that fit your schedule.

In the Morning:

Exercising: No matter how busy you are, you can take time in the mornings to go for a quick workout, even as short as 30 minutes. You might not have time to go to the gym but there are home workouts you can do with equal benefits.

You could even quickly take a walk or jog around your neighborhood/compound. Other exercises you can do at home are Pilates, planks, yoga, etc.

2. Drink a Cup of Water Every Morning: You can decide to drink a cup of water every morning which will help you start your day in a better mood and energy level. You can even get a water bottle for yourself that you can take around to work, ensuring you stay hydrated during the day.

3. Deep Breathing: This is something you can do in the morning and won't even take you up to 10 minutes. Before starting your day, take a little time just to focus and do some simple deep breathing exercises like 4-7-8 breathing, box breathing, alternate nostril breathing, pursed lip breathing, etc.

4. Keep a Gratefulness Journal: Just taking time in the morning to write down some things you are grateful for will do wonders for your mood and mental health. Even better, it might not even take you up to 10 minutes.

5. Eat a Healthy Breakfast: How many times have you been so busy in the morning that you decide to skip breakfast? Well, it should not be so. Research has shown that eating a good breakfast in the morning can help you concentrate better and be more productive at work.

And no, eating snacks/junks in the morning is not a healthy breakfast.

6. Listening to Inspiring Music, Positive Affirmations: Doing these on your way to work is a very powerful way to start your day. It will improve your mood, increase your confidence and make you even more energetic.

7. Take Time to Dress Up and Look Good: Taking a few minutes each day to dress intentionally can boost your self-esteem, improve your mood, and help you feel in control.

During the Day/ At Work:

Set Boundaries: Whether you work from home or in the office, set some boundaries in your work. Say ‘No’ when you should, especially if the work is too much for you to handle. Don't take everything on yourself and always be willing to delegate.

Failing to do this can leave you overworked, stressed, and burnt-out.

2. Socialize and Move Around: If you work in the office, try to walk around or go outside during lunch breaks. Don't just sit down for hours. Move around. Talk to your co-workers.

Your break is for you to rest your body and your brain. Take advantage of it.

3. Arrange Your Workspace: This looks a kind of work but it helps some of us relax. Just taking time to arrange and even beautify your workspace can reduce your stress and improve your mood.

In the evening/Before Bed:

Go to Bed Early: Some of us come home from work and bring the rest of our work home. After spending hours at our job, we continue at home and end up sleeping late. But you can change that. Don't bring your work home and don't think about work when you are at home.

Create a specific time to sleep so you can get the recommended 7-9 hours of sleep. This will reduce high blood pressure and improve your mood. It will also make you more energetic the next day.

2. Read a Book: If you a book lover like me, self-care can be as simple as reading a book. It doesn't have to be related to your work. Just something you love and makes you happy, maybe detective novels or romance novels.

3. Take a Screen Break: Taking a screen break after work can be really beneficial especially if you work majorly with your computer or phone. Just switch off notifications, or use airplane mode.

Spend time in the offline world. It will really help you destress. Plus, it is good for your eyes and helps you sleep better.

4. Spend Time with Your Family: No matter how busy you are, you should try to make time for your family. The little time you spend talking to them and having conversations will help you relax.

5. Meditate Before Bed: This is a popular mental health practice that can help you calm your mind and relax. It will help your mind take a break and be more conscious of your thoughts and your body.

You can do this in the evening, maybe before bed. You can also do this in the morning.

3 Simple Tips to Make Self-Care a Natural Part of Your Life.

Sometimes, the reason self-care feels overwhelming is because we think of it as one big activity. It should be a natural part of your lifestyle. Not an extra responsibility or chore. To help you make it a part of your routine, here are some simple tips to guide you:

Do Only What You Love: Whatever you choose, whether it is on this list or not, make sure it is something you love and which helps you relax.
Start Small: To ensure consistency, just pick 1 or 2 you enjoy and stick to it. For example, after a busy day, I love to watch some movies and maybe listen to music and that does it for me. So find what works for you and stick to it.

Self-care does not have to be one big thing. Just taking a few minutes in your morning to journal can go a long way.

Be Flexible: Like I said earlier, self-care is not a chore or another responsibility. So, even if you miss some days, you can continue the next day without feeling guilty or stressed out. And always remember to celebrate your little wins.

Taking care of yourself doesn't mean ‘me first’, it means’ me too’.

Conclusion

Practicing self-care should be a part of your lifestyle no matter how busy you are. The truth is if you don't prioritize and find time to take care of yourself and destress, you are bound to hit a breaking point. And this can affect your health, your personal life and even your work.

Remember, self-care is not you being selfish, it is you prioritizing and investing in your physical, emotional and mental health.

Now, which self-care practice will you do today?

by Sarah Agagu

How to Deal with Anxiety and Stop Worrying: 11 Practical Tips

Anxiety is the most common mental health condition in the world affecting 1 in 4 adults. It makes you anxious, nervous and overwhelmed, sometimes for no reason. It is a really stressful and mentally draining condition which can affect your daily activities.

Anxiety can also make you excessively worry about things and situations that has not happened yet in your job, academics, future, etc. It can also put you in a state of fear that can evolve into anxiety disorders later on.

So, in this article, I will give you some practical tips to help you deal with anxiety, stop worrying and calm your mind.

How to Overcome Anxiety and Stop Worrying?

Here are 11 practical tips to help you deal with your anxiety and calm your mind:

Find Out Why You Feel Anxious: When you feel anxious and scared, try to write down the reasons you feel the way you do. What are the things making you worry?

Sometimes, we feel anxious due to fear, loneliness, depression, social media pressure, or even just because we are stressed out.

This is why it is important to take time to identify why you are anxious especially at that moment you feel anxious. Ask yourself, “why am I feeling this way, what exactly made me feel this way? Is there something I can do to control this?”

Then, write them down or type them into your phone. Doing this will help you:

It will help you clear your mind and think straight.
It will help you identify things that makes you nervous so you can get rid of them or distance yourself from them.
It will also help you realize that some of the things you are worrying about isn't true or is not even as scary as you think it is.

See a Therapist/Counselor: Talking to a therapist will help you find the root cause of your anxiety or panic so it can be addressed. A therapist will talk you through your fears and anxious thoughts and give you strategies and tips to help you manage and reduce them.

You can also talk to someone, maybe a trusted friend or loved one and get it out of your chest. For example, if you are anxious about your job, they can help you think of ways you can handle your job struggles.

Physical Exercise: Exercising regularly will help you manage your anxiety and release tension from your body. It will also help you take your mind of the things that are making you anxious.

Examples of exercises you can do to handle your anxiety is jogging, walking, dancing, etc.

Practice Deep Breathing Exercises: Breathing techniques is a very good way to manage your anxiety and calm your mind. Practicing breathing techniques will help you feel less stressed and when you are less stressed, you feel less anxious.

Examples of deep breathing techniques you can try are 4-7-8 breathing, box breathing, alternate nostril breathing, pursed lip breathing, etc.

Sleep Regularly: A good night sleep will help you manage stress and feel less anxious. This is why you need to learn how to prioritize your sleep and reduce activities that can cut into your sleep like work, social media, doomscrolling, etc.

To help you sleep better, create a sleep routine i.e activities that will signal to your brain that it is time to relax and sleep. For example, you can make a habit of switching off your phone or having a hot bath before going to bed. This will significantly help to improve your quality of sleep.

Practice Mindfulness: This is a mental health practice that will make you feel more conscious of the present and less worried about the past or future. It will draw your mind back to the present so you worry less about other things.
Eat Healthy Meals: Eating a balanced diet can help you manage stress and anxiety. When you take meals with certain nutrients like protein, vitamins, fiber, magnesium, etc , it can help to reduce your stress and anxiety.

Examples of such foods are fish, meat, egg, beans, etc. Also, try to eat a lot of vegetables and fruits and reduce the amount of sugar and junk foods you eat.

Focus on What You Can Control: Anxiety comes from worrying about what hasn't happened yet. In short, things that you can't control. Instead of worrying about what you have no power over, focus on what you can control.

One of the ways to do this is to redirect your thoughts. For example, instead of worrying about whether you will pass an exam, start thinking of what you can do to prepare for the exam;

Or maybe you’re currently unemployed and you start worrying about whether you will get hired or not. In that moment, shift your focus to things you can control like updating your CV, building your skills, reaching out to recruiters, etc.

Think Positively: The bible verse " As a man thinketh, so he is" is absolutely true. You become what you think about. So, think positively about your present and your future. Stop dwelling on negative thoughts. This will help you become less anxious.

To help you think positively, consider getting affirmation cards that you can keep with you and read daily.

Get your affirmation cards here.

Start Journaling: Journaling provides a safe space where you can pour out your thoughts and emotions without fear. Doing it regularly will help you process what is going on in your life, find clarity and stop worrying. It will also do wonders for your mental well-being.

So, create a journaling routine for yourself and decide a time and place you want to journal. You can learn more about journaling here.

Do Things that Help You Relax: To help you manage your anxiety, try to do things that help you relax like listening to music, crying, watching movies, hanging out with your friends that make you happy or laugh, going to the spa, buying gifts for yourself, etc.

Conclusion

Worrying is a normal thing. However, you can reduce or manage it. By practicing some of the of the tips mentioned above, you will be able to calm your mind, reduce your worry, and feel more in control of your emotions.

If you would like to talk to a therapist about your feelings, book a therapy appointment with us here. We are always ready to help you.

by Sarah Agagu

What is Counseling and Why is it Important for You

Sometimes when things get overwhelming, confusing and beyond our control, talking to someone can help. And that is what counseling is all about- providing a safe space for you to talk about your struggles, fears, situations and receive advice, tools, resources, suggestions to improve and overcome it.

In this blog post, I talk about what counseling is, types and most importantly, why it is important for you.

What is Counseling?

Counseling is a process where an individual or group of people talk to a counselor about their worries, issues, struggles, and receive advice, suggestions and recommendations on how to solve them.

It involves pouring out your honest feelings, perspectives about a situation or experience to someone and receiving advice or suggestions on how to handle them.

The person who gives the advice or suggestions is known as a counselor. A counselor could be professional trained or not i.e they don't need a professional license to be a counselor. A person could be a counselor based on their position, experience, age, etc

Most times, a counselor gives advice, suggestions, recommendations which the receiving party can choose to take or not.

How Does Counseling Benefit You?

Counseling can have so much benefits on your life such as:

It provides a safe space for you to express your honest feelings, emotions and perspective: A counselor will encourage you to talk about the things affecting you and help you find solutions to it. Even better, you are able to speak without fear of judgement.

This act of talking itself is a therapeutic process. This is why counseling is also known as talking therapy.

Counselling will help you in choosing the right career path for yourself: In counseling, especially career counseling, you learn more about your career qualifications and the kind of career paths you are suitable for. You also learn more about the career opportunities, scholarships, mentorships, etc., that are open to you.
It helps you prioritize your mental health: When you face mental health struggles like anxiety, depression, etc., talking to a counselor, especially a professionally trained one can help you deal with the issues and receive professional support.
It helps couples handle issues that comes with being in a relationship: You learn more about your partner, their likes, dislikes, what makes them tick, etc., which helps you build a healthier and stronger relationship.
It teaches you healthy coping strategies to handle day-to-day stress and pressure: Counseling provides support that can help you manage stress in your life. You learn how to cope with issues in your personal life, how to manage your emotions, how to deal with other people, etc.
Counseling provides you with objective advice and support: A counselor is usually a neutral third party which means they can provide helpful support and honest advice.

You can also get a different perspective on an issue which you might not have thought about.

It helps you notice and break negative patterns in your life: Sometimes, it takes a neutral third party to draw your mind to certain patterns in our life. For example, you may be the toxic party in a relationship and not see it. But a relationship counselor will notice it and draw your attention to it.

So, whether it is your negative thinking, unhealthy behaviors, etc., counseling can help you identify and break free from them.

Types of Counseling

There are several types of counseling and some of them are:

Relationship/Couples Counseling: This is a type of counseling you receive regarding your romantic relationships. When you experience issues in your relationships or just want to improve your relationship, relationship counseling can go a long way.

In a relationship/couples counseling session, you will learn how to handle relationship issues like poor communication, financial disagreements, infidelity, abuse, etc.

Premarital Counseling: This is a type of counseling provided to unmarried couples. Sometimes it is done by a trained counselor. Sometimes it is not. For example, in the church settings, unmarried couples usually meet with a church elder or spiritual leader and receive premarital counseling from them.

In these sessions, they learn how to cope with issues that can occur in their future marriage, improve their emotional connection, how they communicate, etc.

Career Counseling: This type of counseling is usually done by a career counselor or a career expert. A career counselor provides recommendations and guidance to help you make the right career decision.

A career counselor will assess your skills, interests, and direct you to career paths in line with your interests, skills, strengths, etc. They also advise you on ways and how to improve your career opportunities.

School Counseling: This is a kind of counseling usually done in the school setting. It is usually done by a professionally trained counselor or a teacher. School counselors provide support to the students, helping them cope with academic pressure, student interactions, personal struggles, etc.
Group Counseling: This type of counseling is usually provided to a group of people who share similar struggles. Group counseling can be a very good option for families, parents, blended families, etc.

The benefit of group therapy is that it allows people to bond over their shared struggles and be more accountable.

Mental Health Counseling: Compared to other types of counseling, this type of counseling can only be done by someone who is professionally trained as a counselor or therapist. A mental health counselor provides counseling and advice to help individuals and groups manage and handle their mental health struggles like depression, anxiety, addiction, etc.
Individual Counseling: This type of counseling is provided to an individual 1:1. It could be provided by a professionally trained counselor, a therapist or someone with more experience. This type of counseling is aimed at helping individuals learn more about themselves, be more emotionally resilient and develop healthy coping techniques for their personal issues.
Employee Counseling: This type of counseling is provided to employees at a company. It is aimed at helping them deal with work-related struggles or issues in their personal life that also affects their work. For example, an employee struggling to maintain work-life balance can receive tips and guidance on how to do this.
Family Counseling: is a type of counseling provided to the family i.e the husband, wife, children and sometimes the extended family. This type of counseling helps families to handle life events and family struggles like loss of loved ones, traumatic events, parenting issues, conflict resolution, etc.

What Happens in a Counseling Session?

In a counseling session, the counselor encourages you to feel comfortable to share your feelings without judgement. They may engage in small talk to make you feel comfortable.

After talking about what you are experiencing, they help you analyze the situation and see different perspectives to it.

Finally, they help you set a course of action to handle the situation. They also give you recommendations, advice, opinions that can guide you into making the right decision.

How Often Should You go to Counseling?

There is no specific answer to how often you should go for counseling. It depends on your goals, your situation, etc. You could go once a week or even once/twice a month.

You can also decide to go only when you face a specific situation. For example, someone who receives career counseling might stop going for counseling after making a career decision. Also, a couple might only go for counseling when they are about to get married and might not go after marriage.

Is There a Difference between Therapy and Counseling?

Yes. The major difference between a therapist and a counselor is their professional training. While a therapist must be professionally trained, it is not absolutely necessary for a counselor. Sometimes, age, experience, background could make one qualified to be a counselor.

For example, in church settings, the pastor or one of the elders usually provides counseling support to church members even without professional qualifications.

Conclusion

Choosing to go for counseling can be one of the best decisions you can take for your mental health and personal development. Whether you are dealing with stress, making major life decisions, facing emotional struggles, or simply need a safe space to express your honest feelings, going for counseling can be a very good way to handle it.

If you would like to talk to a counselor, you can book an appointment here.

by Sarah Agagu

Childhood Trauma: How to Heal and Move Forward

Many of us act in certain ways and adopt certain attitudes due to the experiences we had or witnessed as a child. These events or situations were so traumatic that they still affect us even in adulthood.

It influences our behaviors, attitudes, self-esteem, our relationships, our work and just how we relate with others in general.

It is so common that a Nigerian publication revealed that 58% of Nigerian youths had experienced traumatic experience in their childhood.

Yet, many of us don’t even realize how much our behaviors and struggles like anxiety, trust issues, people-pleasing traits, etc., are as a result of the trauma we experienced in childhood.

So, in this blog post, I shall talk about childhood trauma, how it shows up even when you are older and most importantly, the steps you can take to begin healing from it.

Meaning of Childhood Trauma

Childhood trauma is a painful, violent, fearful or negative event or experience you went through as a child. It could also be an experience you saw or witnessed from others when you were a child.

It doesn't matter if it was a one-time event or it happened more than once.

What matters was that it was so impactful that it causes you to act or behave in certain ways or have certain emotions even when you are older.

For example, if your parents were often angry or distant to you when you were young, you might have learned to act extra nice or do things to keep them happy, even if it meant ignoring your own needs. As a result, you can end up being a people-pleaser as an adult trying to keep everyone happy.

Examples of Events or Experiences that Could Cause Childhood Trauma

Sexual Abuse- When a child is abused sexually, it can become a traumatic experience that can affect them later in life.
Domestic Violence: When a child continuously sees his/her parents fighting and arguing, it can affect his view of relationships in the future.
Loss of Loved One: If you lost a loved one e.g parent, sibling, etc., as a child, it can traumatize you.
Bullying: If you were made fun of, hit, or ignored by your classmates at school every day, it can affect your self-esteem even when you become an adult
Physical Abuse: If you were constantly getting beaten as a child, it can affect you even when you're older and you might see physical pain as a sign of love in relationships.
Emotional Abuse- if you were emotionally abused e.g always being compared to others as a kid, it can make you develop a low self-esteem that extends even till adulthood.

Other examples are parental neglect or abandonment, separation trauma or divorce, car accidents, etc.

Effects of Childhood Trauma on Adults

As mentioned earlier, childhood trauma can be so impactful that it can still affect you even in adulthood. Here are some effects of childhood trauma in adults:

Trust issues: If you were constantly being abandoned or betrayed as a child, you might find it hard to open up to others later in life. For example, someone who had an absentee father or a father who kept leaving may find it hard to trust others.
Anger issues: Trauma can make you feel constantly angry or irritated. For example, if you were constantly beaten or yelled at as a child, you might find yourself yelling or beating others when you become an adult.
Post-traumatic stress disorder (PTSD): This is when your past memories keep coming back and triggers certain emotions in you like fear, panic, etc. For instance, if you saw your parents fighting constantly as a child, you might feel scared or panic when you see or hear a couple having an argument.
Relationship issues: Maintaining a healthy relationship is not very easy if you experienced a traumatic event as a child as regards relationships. For example, if you grew up with parents with a toxic relationship, you may find yourself avoiding romantic relationships or even pushing people away.
Low self-esteem, self-image or self-doubt: If you were constantly bullied as a child for your body size or looks, it may affect the way you see yourself even when you are older.
Attachment issues: As an adult, you may find yourself either being too clingy or distant especially when you are in a relationship maybe because you were neglected as a child.

Other effects of childhood trauma on adults are eating disorders, drug abuse and alcoholism, social anxiety, depression, etc.

How to Heal from Your Childhood Trauma

Now that you know just how much your childhood trauma can affect you, here are some steps to help you heal from it.

Acknowledge Your Experience and Forgive: Childhood trauma is a painful experience and many of us bottle up our feelings and don't talk about it. Some decide to forget. Others do things to take their mind off it.

But the truth is you can't move forward until you acknowledge how that experience affected you. You need to really feel those suppressed emotions like anger, pain and grief. It is after you acknowledge them that you will be able to take the next step on your journey of healing.

So, take time to examine some of your behaviors and how it connects to what you experienced as a child and then take steps to change each one.

Talk to a Therapist or Mental Health Professional: One of the best way to heal from the negative effects of your childhood trauma is to go for therapy. In therapy, you will be able to find the root cause of your emotions and behaviors. You will also learn how to process your experience as a child and how much it has affected you.

Therapy will also help you identify your triggers and learn some coping techniques to help you handle the effects of the trauma and change your thoughts about it.

Our therapists are experienced in popular therapy procedures for healing from childhood trauma like Cognitive Behavioral Therapy (CBT), Trauma-focused Cognitive Behavioral Therapy etc. Click here to book your first therapy session.

Journaling: This is a very good way to process your childhood trauma and the effects it had on you. Writing down your feelings and experiences will help you let go and make changes. It will also help you identify your triggers and help you heal. You can learn more about the benefits of journaling here.
Mindfulness and Meditation: Mindfulness will help you become more aware of your present feelings and emotion and how your past is affecting you. While meditation will help you calm your mind, feel less anxious, and really feel those emotions you have been suppressing as a child.
Spend Time with The Right People: if you grew up in a toxic family or environment, it may affect the way you see relationships whether platonic or romantic. So, you need to start spending time around people who treat you with the love and respect you deserve.

Changing your environment will also show you what heathy relationships look like so you can learn from it.

Be Patient and Kind to Yourself: Things would not change immediately. It is a step by step process. You don't have to worry about ‘getting over it’ quickly. So, be patient with yourself and acknowledge how far you have come.

Does Childhood Trauma Ever Go Away?

With therapy and the right intervention like those mentioned above, it can but it will take time. Through therapy, meditation, mindfulness, etc., you will become more aware and be able to identify your triggers and be on the way to recovery.

Conclusion

No matter what you experienced as a kid, it is never too late to get help and start living the happier and mentally healthy life you should be living. Remember, the trauma wasn't your fault, but healing is your responsibility

To get started, book a therapy session with us today and our qualified therapists will help you unpack your childhood trauma and help you move past it.

by Sarah Agagu

What is Autism Spectrum Disorder (ASD)? Causes, Signs, Treatment

In Nigeria, Autism Spectrum Disorder seems like a faraway condition you only hear about in movies and dramas. But it is more common than you think. A study revealed that about 600,000 children in Nigeria are autistic which means about 1 in 200 children in Nigeria are on the Autism Spectrum.

Therefore, it is very important that you know what Autism Spectrum Disorder is, its signs and how it can be treated.

Autism Spectrum Disorder (ASD)

This is a neurological/ brain condition that affects how a person talks, learn and relate with other people. Cleveland defines it as a difference in brain functioning that affects how a person communicates and interacts with others. According to WHO, It is a disorder that affects 1 in 100 children globally.

ASD is different for different people i.e there are different ranges of symptoms and degree of seriousness.

While some autistic persons might have difficulty speaking, others might not. Some may require support and may not be able to live independently and others may be able to live on their own without support.

Some autistic persons can also be highly intelligent while some may not be. This is the reason why it is called a spectrum.

Autism is a lifelong condition i.e people with autism will have to live with it forever. However, early support and intervention can go a long way.

According to the Center for Disease Control and Prevention (CDC), Autism Spectrum Disorder is 4 times more common among boys than girls. It can be diagnosed as early as when a child is 2 years old.

Also, it should be noted that your looks, background, diet, parenting style, etc., has no impact on whether you are autistic or not.

Autism Spectrum Disorder Test: How Is ASD Diagnosed?

It is very important that an ASD test or diagnosis is carried out early because early intervention will go a long way in helping an autistic person manage their symptoms and live a normal life.

An ASD test can be done as early as when a child is 2 years old and even younger. Unfortunately, most ASD patients are diagnosed when they are older which may prevent them from enjoying the benefits of early intervention.

To diagnose ASD, specialists/pediatricians will ask the child some certain questions and interact with them. They might also refer him/her to an ASD specialist for further observations and screening.

The most common criteria for diagnosis are the DSM-5-TR and the ICD-11.

Causes of Autism Spectrum Disorder (ASD)

There is no scientifically proven cause of ASD. However, there are risk factors i.e factors that can increase a child's risk of being autistic. They are:

Late/early child birth.
Gestational diabetes
Family history e.g having a family member with ASD, etc.

Signs and Symptoms of Autism Spectrum Disorder

While the signs of Autism Spectrum Disorder vary depending on the person, there are a few common signs to tell if someone is autistic. They are:

Repetition of certain movements/sounds.
Repeated patterns of behavior and activities.
Avoidance of eye contact.
Lack of interest in the people or things around them.
Difficulty understanding social cues and rules like sarcasm, humor, etc.
Difficulty/slowness in speaking.
Strong interest and knowledge of unusual subjects like trains, maps, numbers, etc.
Sticking to a particular routine or arrangement and refusing to change it.
Hyper sensitivity to certain sounds/noises like alarms, busy streets, etc.
Indifference to other people's emotions.
Resistance to certain levels of physical contact.

Note:

As mentioned earlier, ASD is different for each person. The signs or symptoms an autistic person shows depends on where they are in the autism spectrum. Also, the symptoms experienced can change overtime as they get older.
If an autistic person is diagnosed early and receives early intervention, they may experience lower degrees of these symptoms.
A person could show some of these symptoms and not be autistic. This is why a ASD test or evaluation must be carried out by a qualified healthcare professional.

Treatment of Autism Spectrum Disorder

There is no specific treatment of ASD since it is not a disease. It cannot be cured, However, it can be managed.

Once an autistic person especially a child is evaluated/tested as autistic by a pediatric psychologist or child neurologist or a healthcare provider specializing in ASD, the next step is to help them manage the symptoms so it doesn't affect their daily life.

Here are some ways to manage it:

Therapy: Therapy is very useful for autistic persons especially those who experience anxiety, depression, etc. It will help them to recognize and manage their emotions like anger, anxiety, etc. It will also help them learn coping strategies to handle uncomfortable situations or unexpected changes.

An example of a therapy procedure useful for an autistic person is Cognitive Behavioral Therapy (CBT). Other therapies they can try are:

Speech Therapy/ Speech-Language Therapy- This will help them improve their communication skills like pronouncing words, vocabulary, staying on topic in conversations, etc.
Family Therapy: Autism doesn’t just affect the autistic person but also their families. Through family therapy, the parents and siblings will learn about autism and how they can communicate with their child or family member.

Treatment of Conditions Occurring Alongside Autism Spectrum Disorder: There are certain conditions that autistic peoples experience in addition to the symptoms of ASD such Anxiety disorder, Bipolar disorder, ADHD, etc.

Treating these conditions will also go a long way in helping an autistic person to manage their symptoms.

Medications- Autism Spectrum Disorder has no cure. However, there are medications that can be used to manage and reduce specific symptoms like mood swings, anxiety, etc. Examples of them are antidepressants, simulants, etc.

These medications should only be used at the recommendation of a healthcare provider as some of them have side effects.

Social Skills Training (SST) - This is to help children with ASD learn to interact in a social setting and handle social interactions. It helps them to understand social cues, facial expressions, body language, etc.
Applied Behavior Analysis (ABA): This is an approach based on the principles of behavior psychology which helps children with ASD to understand and improve their social, communication, academic and living skills through positive reinforcement. Although it takes time, it has long-lasting benefits.

Autism Spectrum Disorder and ADHD

Many people tend to confuse ASD with ADHD (Attention-deficit/hyperactivity Disorder but they are two different conditions. Autistic persons struggle with interacting normally and understanding social behaviors. However, persons with ADHD can be social but they just struggle with the need for constant activity and are easily distracted due to their hyperactive nature.

Can Autism Spectrum Disorder Be Cured?

No. Autism is a brain condition not a disease. So it cannot be cured. However, the symptoms can be managed so an autistic person can live a normal and quality life. Through early treatment and support, this can be done.

Conclusion

ASD is not a disease. It just means that the person's brain works differently from most people. Through early diagnosis and management, their symptoms can be reduced and they may be able to lead quality lives.

by Sarah Agagu

How to Help a Loved One Suffering from Depression Without Feeling Helpless?

Jane has been feeling sad because she doesn't know how to help her boyfriend Paul. She knows he is depressed but she doesn't know how to comfort him. What if she says or does the wrong thing? Should she give him space like he asks or should she stay by his side?

Many of us have been Jane at one point in time. We have wondered what to do when our partner, friend or family member is or was depressed.

I myself have been there too, wondering how to help a loved one who was depressed.

If you have been in this position before, then this blog post is for you.

In this blog post, I discuss some practical ways you can help and support your loved one whether your partner, your friend or family member who is depressed.

What Happens When Your Loved One is Depressed?

When your partner, family member or friend is depressed, they start acting or showing some signs like:

Losing interest in the things or activities they use to love.
Having difficulty sleeping e.g sleeping too much or sleeping too little.
Distancing themselves from their friends and families.
Weight loss/weight gain due to changes in their appetite.
Getting angry, frustrated or irritated over little or insignificant things.
Having constant stomach aches.
Feelings of shame and guilt over past mistakes.
Having conversations about suicide, mentioning suicidal thoughts in conversations or taking suicidal actions like buying dangerous items.
Using drugs or alcohol.
Talking about feeling tired constantly.
Being nervous and anxious constantly.

How to Help a Loved One Suffering from Depression?

According to a 2024 study, youths who received family/friends’ support when they were depressed, had reduced depressive symptoms. This goes to show how important it is that you support your loved ones when they go through depression.

To support or help your partner, friend, or family member who is depressed, here are 4 practical ways to do it:

Listen to them without judgement.
Show support and encouragement.
Encourage them to seek mental health support.
Be patient with them.

Listen to Them Without Judgement

When your loved one is depressed, they tend to withdraw and isolate themselves but there are times when they want to talk.

During those times, you must be ready to listen without judging them. While you may not understand what they are going through, you must not invalidate their feelings or make them think it is useless.

Listen with empathy and acknowledge their feelings and emotions.

Show Support and Encouragement

When your loved one is depressed, your support and encouragement is invaluable. Just letting them know that you are there for them will go a long way.

How to show support and encouragement even when they are asking for space.

There is a difference between emotional space and emotional distance. Emotional space is when you give them room to think, feel and process their emotions while still showing them love and care.

While emotional distance is when you shut down or withdraw from someone which can make them feel abandoned or ignored.

So, when your partner asks for space, what they actually need from you is quiet support like knowing you are there for them without the pressure to talk or explain everything. What you should do is give them emotional space i.e stepping back a little, but still being there when they need you.

Here are some tips to help you do this:

Regularly check in on them with calls, messages, home visits, etc.
Send them kind messages and words of encouragement.
Send them thoughtful gifts of love.
If you are a believer, pray for them and let them know you are praying for them.
Help them handle some daily/basic things in their life like household chores, homework, etc.
Make plans with them like going to the gym together, going out together or watching a movie together etc.

In this way, you can show support to them without disappearing from their life. Remember, this must be done gently not forcefully.

Encourage Them to Seek Professional Support-

Encouraging them to get help is the best support you can give. If there is one major thing you can do for a depressed partner, friend or family member, it is encouraging them to get professional support.

Nothing you do or say can replace professional support or therapy. So, you need to try to gently persuade them to see a therapist.

You can do your research and recommend therapists they can go to. You can send them links to book a therapy session, give them the number of a therapist, etc.

Also, let them know that you will be there to support them all the way. For example, driving them to their appointments, making sure they don't miss their therapy sessions etc.

Be Patient with Them

One thing you must accept is that you can't make a loved one’s depression go away. You can't fix it or wish it away.

So, you must be patient with them. Yes, you can offer support and encouragement but at the end of the day, their total recovery from depression is in their hands.

So, during this period, be supportive, encouraging, patient and do not take things personally.

What to Say to Your Loved Ones When They're Depressed?

Knowing the right words to say when your loved one is depressed is very important. Saying something like "just be strong" is not really the most encouraging thing to say. Rather, it could come off as you calling them weak for being depressed.

Here are some thoughtful words to say when your loved one is depressed:

“I love you and I care about you.”

“You're not alone in this.”

“You will come out of this and I will stick with you through it”

“Do you want to talk about it?”

“It is okay to feel this way.”

“I am willing to talk anytime you want.”

Things You Should Never Say to a Loved One Who is Depressed, Even If Your Intentions are Good.

Sometimes when our loved ones are depressed, we end up saying some certain things that look fine to us but might be hurtful to them. Even though we have good intentions, these words still hurt.

For example, saying words like:

“Other people are going through far worse.”

“Snap out of it.”

“Pull yourself together.”

“Be grateful and stop all this.”

“Maybe you're just in a bad mood.”

“This is Naija. Everybody is depressed.”

“It's because you don't have money.”

Avoid saying these things. It might come off as you trying to downplay their feelings. And although some might sound like a joke, it can be very hurtful.

How to Care for Yourself While Caring for Them

Caring for a depressed loved one can be very draining and that is the honest truth. The constant rejection from them and worry for them can get too much at times.

This is why you need to also make sure you take care of yourself while offering them support. After all, you cannot pour from an empty cup or give what you do not have.

Here are some tips to help you take care of yourself while supporting a depressed loved one:

Accept and admit that supporting someone with depression is not easy: Sometimes, it can be overwhelming. It doesn't mean you're selfish, you are just being honest.
Set boundaries when needed: It is okay to set limits and take breaks. Just because you want to be supportive doesn't mean you should be available 24/7.
Talk to a therapist or counselor: You also need a safe space to express your feelings and worries. That is why you need to talk to someone. Don't keep it in. Let someone know what you are going through so you can receive support too.
Take time off without guilt. There are times when you need to take a break when supporting a loved one. So, don't feel guilty about it. It is okay to take time for your own self-care.

Conclusion

As I mentioned at the beginning of this article, when your loved one is depressed, it can be worrisome and you might start to doubt yourself. You might not even be sure that what you are doing is helpful.

However, it is. The fact that you show up, ask about them, and show gestures of love goes a long way even though they don't show it.

And you can book a therapy session for them or yourself here. Our qualified therapists are always ready to help you.

by Sarah Agagu

9 Tips and Advice for Women Entrepreneurs in Nigeria

Starting and running a business in Nigeria especially as a woman can be very challenging. From limited finance opportunities, work-life conflicts to cultural barriers and limited mentoring opportunities, it is a different ballgame entirely.

To help you handle these challenges and grow your business, this article will provide you with 9 practical tips and advice to help you succeed as a woman entrepreneur in Nigeria.

What Are the Challenges Facing Women Entrepreneurs in Nigeria Today?

Some of the challenges faced by women entrepreneurs in Nigeria include

Limited access to funds.
Social and cultural limitations.
Limited access to networking opportunities.
Work-life balance.
Financial illiteracy, etc.

9 Tips and Advice for Women Entrepreneurs in Nigeria

Develop a Strong Belief in Yourself and Your Abilities: As a woman entrepreneur, you must believe in yourself and your abilities. Self-doubt can prevent you from taking necessary risks to start and grow your business. This confidence in yourself will help you to persist through setbacks, failures and rejections in your entrepreneurship journey.

To build your self-confidence:

Practice self-affirmations daily.
Celebrate your progress.
Surround yourself with positive people, etc.

Start Building Your Personal brand: In 2025, the importance of having a strong personal brand cannot be overemphasized. A strong personal brand increases your customers’ trust in your business.

It creates visibility around your products and services. It also attracts opportunities to your business.

To build a strong personal brand, start promoting yourself in any social media that your target audience are like LinkedIn, Tiktok, Facebook, etc.

Look for Mentorship Opportunities Around You: As the famous Isaac Newton quote says: If I have seen it further, it is by standing on the shoulders of giants.

As a woman entrepreneur, you must learn to seek mentorship opportunities from other experienced entrepreneurs who have gone ahead of you. They can provide you with experience-backed advice and guidance which would be useful to the growth of your business.

They will also teach you how to avoid mistakes and obstacles they have made in running their own business. So, look for other women entrepreneurs in your industry to learn from.

You can also join mentorship programs especially ones created specifically for women like Women in Management, Business, and Public Service (WIMBIZ), African Women’s Entrepreneurship Program (AWEP), etc.

Learn to Balance Your Personal and Business Responsibilities: One challenge faced by women entrepreneurs is learning how to manage their business and their personal life at the same time.

Apart from business, many women entrepreneurs have families to take care of. To ensure none suffers for the other, you need to strike a balance between them so you don't get burnout or overwhelmed.

Here are a few ways to do this:

Intentionally set boundaries between your business and your personal life.
Learn to delegate tasks: You can't balance your personal life and business when you try to do everything on your own.

So you need to delegate tasks to other people in your business. If you can, consider hiring an assistant to do some other tasks for you so you can focus on the most important ones.

Regularly take breaks: If you continue to work throughout the year and refuse to take breaks to recharge yourself, you can end up burnout, tired and stressed. It can also affect your mental health and even your physical health. So you need to take time to rest and take care of yourself.

Also, you could go on vacations or just devote some specific days to rest and take a break.

Look for Alternative Ways to Finance Your Business: One of the major challenges that Nigeria women entrepreneurs face is the limited access to finance opportunities for their business.

A 2023 study revealed that only 10% of commercial loans in Nigeria are provided to women-owned businesses. Apart from this, many bank loans require collaterals like land, houses, which most Nigeria women do not have.

To finance your business, you need to look for alternative financing options especially ones created to support women entrepreneurs such as zero/low interest grants, microfinance schemes, etc.

Examples of such programs include:

SheVentures by FCMB.
Tony Elumelu Foundation (TEF) Entrepreneurship Programme.
Bank of Industry (BOI) Women’s Fund.
National Women Empowerment Fund (NAWEF).

Continuously Improve Your Skills: As a woman entrepreneur, you need to continuously invest in skill development and training.

This will ensure you are always updated on trends in your industry and also help your business stay competitive.

To improve your skills:

Regularly attend seminars and workshops in your industry.
Take advanced online and offline courses that would expand your skills.
Read books and publications in your industry, etc.

Build and Develop Your Network: As a woman entrepreneur, you need to consciously grow your professional network. As the saying goes, your network is your net worth.

The people you know matters a lot. There are opportunities you will only have access to by being in certain circles.

To grow your network, attend events, conferences and programs where you can meet other entrepreneurs. Don't just attend, mingle and connect.

Develop Strong Financial Literacy: As a woman entrepreneur, you need to be financially literate and have more than a basic understanding of financial management.

This is very important to grow your business in the long run. You need to understand how money goes and leaves your business.

To do this:

Take financial classes or courses.
Attend financial literacy programs.
Read financial books and publications like Smart Money Woman, The Richer Woman, etc.
Stay updated on financial trends in the country.

Have a Separate Account for Your Business and Personal Expenses: As a woman entrepreneur, you need to have separate accounts for your business and personal needs.

This will help you understand the cash flow of your business, how much profits you are making and how much you need to reinvest in your business.

It will also help to sustain your business in the long run or else you might end up spending your business profits on your personal needs.

Conclusion

To succeed as a woman entrepreneur in Nigeria, you need to develop a strong belief in yourself, build strong networks, and expand your skills regularly.

The 9 tips above will guide will guide you in building a sustainable and successful business as a woman entrepreneur in Nigeria.

To learn more tips and advice on succeeding as a woman entrepreneur in Nigeria, Register here for our upcoming webinar coming up at 6pm on March 8 in celebration of the International Women’s Day.

by Sarah Agagu

7 Mental Health Tips for Women to Manage Stress and Prioritize Their Well-being.

According to a 2023 survey, women have higher stress levels compared to men.

This is because we tend to handle different responsibilities even at the expense of our own well-being. We are also not used to seeking help even when we clearly need it.

It is even more serious if you are a mother. You want to take care of your husband, your children, your business and so many other things which can increase your stress levels. In the long run, it can affect both your physical and mental well-being.

No matter your responsibilities, it is important that you always put yourself first and prioritize your health at all times, especially your mental health.

In this article, I share some causes of stress in women, signs that a woman is stressed and mental health tips for women to manage stress and prioritize their well-being at all times.

What are the Causes of Stress in Women?

As mentioned earlier, women handle a lot of responsibilities which can increase their stress levels.

Domestic responsibilities like taking care of the kids, handling household chores, managing their home, etc., is one of the major causes of stress in women.

This is because a large number of women are still solely responsible for handling domestic responsibilities even when they have partners or family members.

Another cause of stress is work. Handling work responsibilities is also one of the major causes of women's stress. Instead of delegating or asking for help when it gets too much, we try to handle it all and this can sometimes backfire.

It builds up and can lead to stress, burnout, anxiety, etc.

10 Signs of Stress in Women

Here are some signs that indicate that a person is stressed out:

Low energy levels/tiredness.
Anxiety and depression.
Anger and irritation.
Weight loss/Weight gain.
Stomach pain.
High blood pressure.
Skin outbreaks like acne, rashes, etc.
Sleep issues.
Difficulty in concentrating.

7 Mental Health Tips for Women to Manage Stress and Prioritize Their Well-being

Take Regular Breaks: When you feel stressed, it is a sign that you're going through something your body can't cope with. That means you need to take a break.

If you can't take breaks during the weekdays, you can do it in the weekends. Take time for yourself. Do things you love.

It could be as simple as just sitting down to watch a movie or even spending time with your friends. These will help to improve your mood and reduce your stress levels.

Meditation: Meditation is a mental health exercise that helps you relax and calm your mind. It is a very good way to reduce stress and anxiety. The best part is that it can be done anywhere.

By regularly meditating, you will be able to significantly lower your stress levels.

You can read more on the benefits of meditation here.

Be Physically Active: Regular exercising can help you to destress. According to a study by the American Psychological Association, 62% of adults who exercise feel less stressed out.

It is not until you go to the gym before you exercise. You can do a couple of things at home like jogging, Pilates, yoga, etc.

It could even be as simple as running around your neighborhood. Other ways you can stay active are dancing, walking, etc.

Taking time to exercise will also provide you with some personal time for yourself to relax and unwind.

Talk to Someone: Sometimes, you go through stressful situations you can't handle on your own. Instead of worrying about it, talk about it to someone. After all, a problem shared is half solved.

When you talk to someone about why you are stressed, you receive suggestions and solutions on how you can solve the problem. Even the words of comfort and encouragement will go a long way.

Eat Healthy Meals: When you are busy, you become stressed out and you have no time to eat a balanced diet. You end up skipping meals or even resorting to junk foods.

All of this will only increase your stress levels and make you more tired. So, you need to try to maintain a balanced diet and eat healthy meals that includes vegetables, fruits, etc. This will increase your energy levels and reduce burnout.

Get Quality Sleep: When you are stressed, your cortisol level rises i.e your stress hormones. This is why you must try to get quality sleep in order to lower those stress hormones.

It is recommended that you get at least 7- 9 hours of sleep and nothing less than 7 hours daily.

Ask for Help: Asking for help from others is not a sign of weakness Stop trying to handle different responsibilities alone. Ask for help from your partner, your family and your friends.

Also, learn to delegate responsibilities to other people. You don’t have to do it all.

Conclusion

Stress is part of everyone's life. What matters is how we managing it so it doesn't affect our well-being or health.

As a woman, you must intentionally prioritize your well-being and learn how to manage stress so it doesn't affect you. Through healthy lifestyle changes, taking breaks and seeking support, you will be able to manage stress and always be on your best form.

To learn more about how to handle stress and take care of your mental health, Register here for our upcoming webinar coming up at 6pm on March 8 in celebration of the International Women’s Day.

by Sarah Agagu

Postpartum Depression in Nigeria: Important Things to Know About PPD

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

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

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

What Does Postpartum Depression (PPD) Mean?

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

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

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

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

How Common is Postpartum Depression?

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

What does Postpartum Depression look like?

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

Frequent crying.
Insomnia/difficulty sleeping.
Loss of appetite / weight loss.
Feelings of shame, hopelessness and embarrassment.
Constant fatigue/tiredness.
Dislike/lack of interest in your baby.
Having suicidal thoughts.
Loss of interest in your hobbies/interests.
Headaches/stomach pains.

What Causes Postpartum/Postnatal Depression?

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

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

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

How Long Does Postpartum Depression Lasts?

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

How to Overcome Postpartum Depression

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

Book a session with a postpartum therapist here.

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

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

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

Where Can I Find Postpartum Depression Treatment Near Me

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

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

Frequently Asked Questions:

A. Is Postpartum Depression the Same as Baby Blues?

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

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

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

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

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

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

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

Conclusion

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

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

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

by Sarah Agagu