Mental Health | TRW Interns

How a Positive Living Space Can Boost Your Mental Health: The Link Between Environment and Well- Being.

October 25, 2024 by Deborah Taiwo

A Positive Living Space Can Boost Your Mental Health. Your living environment plays a crucial role in shaping your mental health. The spaces you inhabit; whether it’s your home, office, or even public spaces, have a profound effect on how you feel, think, and function. A cluttered, dark, or stressful environment can contribute to feelings of anxiety, depression, and unease, while a well-organized, bright, and calming space can help promote mental clarity, reduce stress, and improve overall well-being. This article will explain the connection between your environment and mental health, and how creating a positive living space can significantly enhance your emotional well-being. Environment- Mental Health link Environmental psychology studies how our surroundings affect our emotions and behavior. The colors, textures, lighting, and overall organization of a space can either uplift your mood or bring it down. In fact, several studies have shown that people who live in cluttered or disorganized environments tend to experience higher levels of the stress hormone cortisol, leading to anxiety and reduced mental clarity. On the other hand, well-lit, airy, and organized spaces promote relaxation, focus, and positivity. How a Positive Living Space Boosts Mental Health Creating a positive and uplifting living environment can significantly impact your emotional health and overall happiness. Here are some key ways your living space can boost mental health: Reducing Stress and Anxiety A clean, organized, and calming living space helps to reduce stress and anxiety. Clutter and mess can create a sense of chaos, making it difficult to focus and relax. In contrast, a tidy and well-organized home can create a sense of control and calm, helping to reduce anxiety and promote relaxation. Simple changes like decluttering and incorporating calming elements, such as plants or soft lighting, can help transform your space into a stress-free zone. Promoting Positive Emotions The design and ambiance of your living space can directly influence your mood. Natural light, for example, is known to boost serotonin levels in the brain, enhancing feelings of happiness and well-being. Incorporating natural elements like plants, wooden textures, and fresh air can bring a sense of peace and contentment, making your living space a sanctuary for relaxation and joy. Encouraging Productivity and Focus A well-organized and aesthetically pleasing environment enhances your ability to focus and be productive. If you work or study from home, setting up a dedicated workspace free from distractions can improve concentration and cognitive function. Adding simple features like ergonomic furniture, natural lighting, and soft colors can foster a more productive and mentally stimulating environment. Fostering Better Sleep Your environment can also affect your sleep quality, which directly influences your mental health. Creating a calming bedroom atmosphere with dim lighting, comfortable bedding, and cool colors can improve your sleep, leading to better emotional stability and reduced stress levels. Good sleep hygiene, supported by a peaceful and quiet environment, is essential for maintaining mental clarity and emotional well-being. Tips on how to Create a Positive Living Space Now that you understand the importance of your environment, here are a few simple tips to help you create a positive living space that supports your mental health: Declutter Regularly: Remove unnecessary items and keep your space organized. Decluttering helps reduce stress and allows your mind to relax in a clean, peaceful environment. Incorporate Natural Elements: Bring the outdoors in with plants, natural wood, and plenty of sunlight. Studies show that exposure to nature helps reduce anxiety and depression while enhancing overall mood. Use Soothing Colors: Soft colors like blues, greens, and pastels can have a calming effect on your mind. Try incorporating these into your home decor to promote relaxation. Maximize Natural Light: Open up curtains and let in as much natural light as possible. Natural light boosts serotonin and helps regulate sleep patterns, leading to improved mood and energy levels. Create Dedicated Spaces: Have specific areas for work, relaxation, and sleep. A clear distinction between these spaces can help you focus better when working and unwind more effectively during downtime. Conclusion Your living space plays a pivotal role in your mental health and overall well-being. By making small, intentional changes to your environment, you can create a positive and calming space that reduces stress, promotes happiness, and enhances your mental clarity. Remember, it’s not about perfection but about making your environment work for you in supporting your emotional health. A positive living space can be a powerful tool for improving your mental well-being and living a happier, more balanced life.

The Impact of Stress and Diet: How Your Eating Habits Directly Influence Your Mental Health

November 2, 2024October 25, 2024 by Deborah Taiwo

In today’s fast-paced world, stress and diet is an almost inevitable part of life. Work deadlines, financial pressures, personal relationships, and countless other factors can contribute to stress, affecting our overall well-being. What’s often overlooked, however, is how our diet can either exacerbate or help manage stress. The connection between diet and mental health is increasingly supported by research, revealing that what we eat significantly impacts our stress levels and emotional well-being. The Connection between Stress and Diet When we experience stress, our bodies go through several physiological changes. The hormone cortisol, known as the “stress hormone,” is released in larger quantities, which can lead to increased appetite, cravings for unhealthy foods, and even weight gain. Many people under stress tend to gravitate towards sugary, high-fat, or processed foods for comfort, creating a vicious cycle where poor eating habits worsen mental health and stress levels. A poor diet not only impacts stress but also directly affects the brain’s ability to function optimally. The gut-brain connection, also known as the gut-brain axis, plays a significant role in mental health. The gut microbiome, which consists of trillions of bacteria, influences the production of neurotransmitters like serotonin, which regulates mood. A healthy gut supports better mood regulation, while an unhealthy diet can disrupt this balance, leading to increased stress and anxiety. Foods That Increase Stress Certain foods and dietary patterns can make stress worse by disrupting the body’s natural processes. Some of the biggest culprits include: Sugary and Processed Foods While reaching for sugary snacks or processed foods may provide temporary comfort, these foods can cause a spike in blood sugar levels, followed by a rapid crash. This blood sugar fluctuation can leave you feeling fatigued, irritable, and more stressed. Additionally, processed foods often lack essential nutrients that support brain health, further contributing to mood disorders. Caffeine Caffeine, commonly found in coffee, energy drinks, and sodas, is a stimulant that can increase heart rate and make the body feel more alert. While moderate amounts of caffeine may not be harmful, excessive intake can lead to increased anxiety, jitteriness, and disrupted sleep, all of which can compound stress. Alcohol Alcohol is often used as a coping mechanism for stress, but it can have the opposite effect in the long run. Alcohol disrupts sleep, dehydrates the body, and alters the balance of chemicals in the brain, exacerbating feelings of stress and anxiety. Regular consumption can also lead to dependency, creating further mental and physical health issues. Key nutrients that play a role in mental health include: Omega-3 fatty acids: Found in fatty fish, flaxseeds, and walnuts, these are crucial for brain health and have been linked to reduced rates of depression. B vitamins: Essential for neurotransmitter production, these are found in whole grains, leafy greens, and lean proteins. Magnesium: This mineral, found in nuts, seeds, and leafy greens, helps regulate the nervous system and can reduce anxiety. Probiotics: Found in fermented foods, these support gut health, which is increasingly recognized as important for mental well-being. Antioxidants: Present in colorful fruits and vegetables, these protect brain cells from oxidative stress. How to Create a Stress-Reducing Diet? To make plans for a diet that helps manage stress, focus on whole, nutrient-dense foods that provide long-lasting energy and support brain health. Incorporate a variety of fruits, vegetables, whole grains, healthy fats, and lean proteins into your meals. Avoid processed foods, excessive caffeine, and alcohol, which can increase stress and disrupt the body’s natural balance. Additionally, hydration plays an important role in managing stress. Dehydration can lead to fatigue, headaches, and difficulty concentrating, all of which can worsen stress. Be sure to drink plenty of water throughout the day to stay hydrated and support optimal brain function. Conclusion The relationship between stress and diet is undeniable. While stress can sometimes lead to poor food choices, understanding how different foods affect your mental health can help you make better dietary decisions that reduce stress and then, improve your overall well-being. By choosing nutrient-rich, whole foods, you can support your body’s stress response, improve your mood, and protect your mental health in the long run. Also Read : Understanding Bulimia as a Mental Health Challenge: Prevention and Awareness

Four Impacts of Indoor Plants and Flowers On Mental And Emotional Well-being

September 13, 2024 by Temitope Dada

This article outlines the various impacts of indoor plants and flowers on our mental and emotional well-being. In today’s fast-paced world, finding ways to nurture our mental and emotional well-being has become more important than ever. One simple and effective way to do this is by incorporating indoor plants and flowers into our living spaces. Beyond its aesthetic appeal, indoor greenery offers a host of psychological and emotional benefits, making it more than just home décor. Studies have shown that the presence of plants and flowers can help reduce stress, boost mood, and create a more serene and peaceful environment. Stress Reduction and Relaxation: One of the most immediate benefits of having indoor plants is their ability to reduce stress levels. Numerous studies have found that being around plants, or simply seeing them in your space, can lower cortisol, the hormone associated with stress. This natural reduction in stress can lead to a more relaxed and calm state of mind, especially in environments where tension tends to build, such as busy offices or homes with high activity levels. Also, the act of caring for plants has therapeutic effects. Watering, pruning, and tending to them encourages mindfulness, a practice that is known to reduce anxiety and help people stay focused on the present moment. Mood Enhancement: Beyond just reducing stress, indoor plants can boost your mood. The vibrant colours and fresh scents of flowers, in particular, are known to evoke positive emotions and lift spirits. Research has shown that people who live in environments with plants, report feeling happier and more content, often with higher energy levels and reduced feelings of depression. Flowers, especially bright ones like sunflowers, tulips, and daisies, are linked to feelings of joy and happiness. Their natural beauty brings a sense of vitality to any space, creating an atmosphere of warmth and positivity. Even small potted plants, such as succulents or ferns, can evoke a feeling of well-being by improving the overall ambience of a room. Improving Focus and Productivity: For those who work from home or spend a lot of time in their study or office, indoor plants can also enhance focus and productivity. Studies have found that people who work in spaces with plants tend to be more productive, have higher levels of concentration, and are less likely to feel fatigued throughout the day. The presence of greenery can improve cognitive performance by promoting a sense of calm and reducing mental clutter. The improved air quality that plants provide, by filtering toxins and releasing oxygen, also contributes to a healthier work environment, reducing headaches and boosting overall well-being. Creating a Serene and Soothing Environment: Indoor plants are excellent at creating a serene atmosphere, which is essential for emotional well-being. Living in a space filled with greenery can mimic the calming effects of nature, helping to create a sanctuary within your home. This is especially beneficial for those who live in urban environments where access to nature may be limited. They introduce calming scents that promote relaxation and improve sleep. These plants release soothing aromas used to reduce anxiety and improve mood. Additionally, plants can create a sense of life and movement in a room, which can counteract feelings of loneliness or isolation, creating a connection with nature that promotes emotional well-being. In conclusion, Indoor plants and flowers have the ability to positively impact our mental and emotional well-being. From reducing stress to enhancing mood and creating a calm atmosphere, their presence in our living spaces provides more than just visual appeal. By incorporating plants into your home, you’re not only beautifying your space but also investing in your mental and emotional health. Also read: 5 Ways to Overcome Stress and Reclaim Your Well-Being

How to Maintain Mental Health

August 9, 2024 by Deborah Taiwo

How to Maintain Mental Health As humans, we often downplay our mental health. We also can’t also stop emphasizing the saying, “health is wealth”. Health refers to a state of total wellbeing of a person, and this involves many aspects- physical, emotional, psychological, mental areas of our lives. The focus of this article is mental health. Mental health refers to a state of mental wellbeing of a person and this affects his/her psychological, behavioral and emotional state of a person. According to the World Health Organization (WHO), mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. Nowadays, people are faced with various challenges that put them at a risk of mental stress or issues. The issue of mental health is a global concern with half the world’s population developing a mental stress/disorder/issues in their lifetime. This issue affects majorly every aspect of one’s life and needs to also be considered a priority to maintain an overall healthy life! Below are recommended tips to maintain your mental health; Exercise regularly Exercise keeps your body physically active and fit. It helps to relieve tension and stress and boost your energy. While exercising some feel-good hormones are released, these are called endorphins, these hormones helps your body to feel good. Exercising can also help you boost your esteem. As small an exercise walking is, it can help boost your mental health if practiced regularly. Other exercises you can practice for at least 30 minutes in a day are: yoga, cycling, gardening. Eat balanced diet Right from a very young age, we were taught that eating balanced diet is very important for our body to grow. We didn’t also know that eating balanced diet is needed for our mental health. When you eat a well-planned nutritious meal, it helps to increase your energy and cognitive function. Seek social support Social company is needed to maintain your mental health. This support can come from friends and families, they help to provide companionship when needed, and boost your energy. They can also help to prevent you from having depression or anxieties. That feeling of belonging, love and care is important for mental health to be maintained. Get involved in activities you love Getting involved in what you love doing in full time or per time, that is, your hobbies, keep you busy and can help maintain your mental health. You can have a regular routine of things you enjoy doing because they help lighten your mood, reduce stress and makes you feel good. According to Connect Health and Community, research shows that people with hobbies are less likely to suffer from low moods, stress and depression. Try to rest and manage stress Anytime you’re feeling overwhelmed or distressed about a particular thing or at any moment, you should always find a way to rest- by cooling off, or sleeping. This can boost your energy, just take a break or a time off. Stress can take a big toll on our physical health and mental health as well. Have a positive mindset Having a positive mindset is very important and whatever situation you find yourself in. This helps to kick out negative thoughts that might weigh you down and stress you out negatively. Thinking positively helps you to cope better when you are in stressful moments. As individuals, we often find ourselves undergoing a lot of stress lately, the tips given above will help you to maintain your mental health and keep you from spiraling down mentally. ALSO READ: From Stigma to Support: Youth Mental Health Transformation

From Stigma to Support: Youth Mental Health Transformation

February 24, 2024 by Christiana Pepple

From Stigma to Support Transforming the Landscape of Youth Mental Health

Conversations on mental health remain shrouded in silence because the majority do not seek help owing to stigma, a lack of understanding, and insufficient access to services. This article aims to shed light on the significance of mental health among youth, explore the barriers to achieving a stigma-free conversation, and offer insights into how education, support, and open dialogue can transform the landscape of mental health for the better. Recent figures present a worrying picture; according to the World Health Organization (WHO), approximately 20% of young people worldwide have a mental health disorder, while one in four Nigerians is estimated to be living with a mental disorder. The mental health landscape among Nigerian youth, characterized by an increasingly intricate array of challenges, is underscored by escalating rates of anger, anxiety, panic attacks, stress, and other mental health conditions among young individuals. This spectrum encompasses other disorders such as depression, bipolar disorder, anorexia, body dysmorphic disorder (BDD), borderline personality disorder (BPD), obsessive-compulsive disorder (OCD), paranoia, and issues related to personality disorders, among others. The implications of these mental health problems are profound, extending beyond the affected individuals to impact their families, communities, and the broader societal fabric. A confluence of contemporary causes, reflecting both global trends and context-specific variables, are leading factors in the prevalence of mental health disorders among Nigerian youth. Several are listed below: Economic Instability and Unemployment: High unemployment and poverty levels lead to stress and depression due to financial pressures. Educational Pressures: Intense competition among students and limited educational resources cause stress and anxiety among students. Social and Cultural Expectations: Cultural norms and societal pressures regarding marriage, career, and gender roles induce stress and feelings of inadequacy. Political and Social Instability: Fear and anxiety stem from safety concerns, political unrest, and social violence. Health Challenges: Diseases and limited healthcare access exacerbate mental health problems. Substance Abuse: Increased use of psychoactive substances results in substance use disorders and mental health issues. Family Issues and Domestic Violence: Instability and violence in the home environment lead to psychological distress. Social Media and Cyberbullying: Cyberbullying and the pressure from social media contribute to self-esteem issues and mental disorders. Stigmatization and Lack of Awareness: Stigma and insufficient understanding of mental health prevent young people from seeking help, exacerbating mental health conditions. Understanding and addressing the stigma around youth mental health is pivotal in encouraging young individuals to seek help. This stigma, deeply entrenched in cultural and societal norms, manifests as misconceptions, fear, and silence, leaving youths feeling isolated or ashamed. The consequences of the stigma are significant, deterring individuals from accessing necessary care, which can worsen mental well-being and negatively impact academic performance, social relationships, and overall life quality. Moreover, the importance of awareness and education in mental health plays a critical role in combatting this issue. Initiatives aimed at increasing awareness and normalizing mental health conversations can diminish stigma and encourage help-seeking behaviours. Education, particularly when integrated into school curriculums, equips students’ understanding of mental health complexities and fosters empathy, promoting a supportive environment. This combination of demystifying mental health issues, challenging stereotypes, and incorporating mental health education in schools, along with public awareness campaigns, is essential for dismantling barriers and changing the stigma landscape, enabling young people to freely discuss their experiences and seek the necessary support to overcome their challenges. Addressing the mental health crisis among youth requires a holistic approach that encompasses raising awareness, enhancing education, and ensuring access to support tools and resources. It also involves advocating for systemic changes and promoting both personal and collective responsibility towards mental health. Ensuring youth have access to information and tangible services, such as hotlines, counselling, mental health apps, and safe spaces for sharing and support in both online and community settings, is crucial. These resources should be widely promoted in youth-centric venues like schools, social media, and community centres to enhance accessibility and awareness. At the policy and societal levels, advocacy for increased funding, better access to mental health services, and the integration of mental health education into school curriculums are critical. Efforts must be made to challenge media narratives to ensure positive and accurate representations of mental health. This includes implementing workplace policies that support work-life balance, such as flexible work arrangements and mental health days, which demonstrate a societal commitment to prioritizing mental health. Conclusion Tackling the youth mental health crisis demands salient strategies encompassing awareness, education, resource accessibility, policy advocacy, and a supportive culture via individual and community efforts. By collectively addressing stigma and fostering an open, supportive environment, we can pave the way for a future where mental health is openly discussed and prioritized. This commitment to change and mutual support is essential for enabling everyone to lead healthy, fulfilling lives. Let’s all be part of the solution in our journey towards improved mental health. ALSO READ: From Hobbies to Personal Effectiveness

Five Vital Strategies for Managing and Defeating Social Phobia

February 7, 2024 by Oluwafunmilayo Makinde

Imagine you are standing in a room filled with people; everyone is quiet expecting you to present your speech to them. Without looking at their faces, you can feel their eyes peering into your skin. All of a sudden, your heart begins to race, your palms get very sweaty, and your mind races with a thousand worries. Your mind goes blank and you can’t seem to remember any of the things you had planned to say. Apparently, this is not the first time it’s happening to you. You always feel judged, very self-conscious and you avoid meeting new people due to persistent fear and anxiety. This problem has made it quite difficult for you to do normal tasks like interacting with people at work or in school. At this stage, you are exhibiting signs of what is known as social phobia. What is Social Phobia? Social Phobia, also known as Social Anxiety Disorder is a debilitating mental health condition characterized by an intense and irrational fear of social situations and the constant dread of negative judgment. It extends far beyond the usual pre-presentation jitters or mild embarrassment. It often remains hidden beneath a calm exterior. This phobia is one of the most common mental disorders that can affect anyone. It begins between ages 11 and 19 years, and it could continue for years to affect one’s proper functioning in the society if not properly treated. This disorder may resemble extreme shyness, but it isn’t mere shyness. For some, this fear is limited to one or two particular situations, like speaking in public or initiating a conversation. Others are very anxious and afraid of any social situation. These situations can include dating, making eye contact, entering rooms, using public restrooms, going to parties, eating in front of other people, going to school or starting conversations. Someone who has social phobia can also exhibit physical symptoms like rapid heartbeat, muscle tension, dizziness and lightheadedness, blushing, crying, sweating, stomach trouble and diarrhea, heavy breathing and so on. Such a person might start having these symptoms before the event or might spend weeks worrying about it. Afterward, he/she would spend weeks worrying about how he/she performed at the event. What causes Social Phobia? The exact causes of social phobia are multifaceted and can include: Genetics: Research suggests a genetic component in social anxiety, where the disorder may run in families. Brain Chemistry: Imbalances in neurotransmitters like serotonin may play a role in the development of social phobia. Environmental Factors: Traumatic or humiliating social experiences in the past can contribute to the onset of social phobia. Learned Behavior: Observing others’ social anxiety or experiencing overprotective parenting may increase the risk of social phobia. Strategies for Managing Social Phobia Fortunately, there are strategies and treatments that can help individuals with this anxiety disorder regain control over their lives: Cognitive-Behavioral Therapy (CBT): This helps individuals identify and challenge irrational thoughts and beliefs about social situations. It teaches coping mechanisms to reduce anxiety and improve self-confidence. It can also help you learn and practice social skills; it is a gold standard for psychotherapy. Exposure Therapy: Gradual exposure to feared social situations, under the guidance of a therapist, helps individuals build tolerance and reduce anxiety over time. Medication: In some cases, medication such as selective serotonin reuptake inhibitors (SSRIs) may be prescribed to manage symptoms. This is commonly used to treat depression, but they can also help treat the symptoms of social phobia. Support Groups: Sharing experiences with others who have social phobia can provide a sense of community and understanding. In a group of people struggling with this disorder, you can receive unbiased, honest feedback about how others in the group see you. This way, you can learn that your thoughts about judgment and rejection are not true or are distorted. Self-Care and Lifestyle Changes: Regular exercise, a balanced diet, adequate sleep, and stress-reduction techniques can all contribute to managing social anxiety. Social Phobia is a common but often misunderstood condition. It is not just a minor personality quirk but a real and debilitating mental health condition. By relating it to everyday scenarios, we can begin to empathize with the challenges faced by individuals living with social phobia. Awareness, support, and effective treatments are essential in helping those affected regain their confidence, build meaningful relationships, and lead fulfilling lives. By recognizing and addressing this invisible struggle, we can create a more compassionate and inclusive society. If you are experiencing social phobia symptoms, have an honest conversation about how you’re feeling with someone you trust. If it continues to affect your school or work life, talk to a health care provider about your mental health.

Effectively Manage Stress, Anxiety, and Depression with Meditation

February 7, 2024 by Christopher Salihu

Man meditating in nature. Meditation can help manage stress, anxiety, and depression

How Meditation Can Transformatively Help You Annually, the 19th of November is set aside for the global awareness of issues that men face. The bright side of this celebration is the focus on the positive value that men bring to the world, communities, and families, motivating them to become positive role models. This call urges men to take care of their emotional, mental, physical, and social well-being, and meditation proves highly effective for robust improvement. International Men’s Day is a platform to raise awareness of the issues that men face, especially on mental health. On social media, netizens encourage men to cry, speak up, seek help, and express their emotions without fear of judgment or ridicule. However, despite these suggestions, most men still find it hard to shed tears. Just as I introspected during a conversation with my friend reacting to a video I posted, she explained that men tend to die faster than women because they prefer to keep silent about their struggles. I understand her standpoint, and as we conversed, I explained my experience of trauma and feelings. While men may choose discretion for various reasons, and though I have no rational explanation, most men see crying as a waste of time and would prefer to use that time to solve the problem. The best recommendations for improving mental health should be therapeutic and problem-solving. The eureka I could think of, like Einstein, is constant meditation. Stress, anxiety, and depression are inimical to our person. These emotional irregularities have a negative impact, deteriorating the mental, emotional, physical, and spiritual well-being of the individual. Meditation offers many benefits to evading future maladies. Types of Meditation 1. Mindfulness meditation: This meditation is based on awareness of what you are experiencing in the present moment. You don’t judge or react but instead focus on your breath, body sensations, thoughts, or emotions. The goal is cultivating a non-judgmental attitude and accepting yourself and your experience. 2. Transcendental meditation: Repeat in your mind a specific mantra, a word, or phrase with special meaning to you. This self-help technique transcends thoughts and reaches a state of pure consciousness, attributed to lowering blood pressure, improving cardiovascular health, and enhancing creativity and intelligence. 3. Guided meditation: Involves a teacher or recording guiding you through a specific meditation pattern, useful for beginners needing support. It helps you relax, focus, visualize, or achieve a certain goal. 4. Vipassana meditation: An insightful meditation aiming for a clear and direct understanding of the true nature of reality. Observing breath and sensations helps develop wisdom, compassion, and liberation. 5. Loving-kindness meditation: Cultivate feelings of unconditional love toward yourself and others, aiming to develop a sense of connection, empathy, and generosity. 6. Chakra meditation: Focus on each of your seven chakras, corresponding to different aspects of your health. The goal is to balance and harmonize the chakras and activate and enhance your energy flow. 7. Yoga meditation: Centered around the ancient practice of yoga, involving poses, movements, and breathing techniques to calm your mind, relax your body, and connect to your inner self. Benefits of Meditation – Lowers stress levels by reducing cortisol production and increasing activities of the parasympathetic nervous system, promoting relaxation and healing. – Improves memory and focus by enhancing attention strength and endurance, working memory, and recognition memory. – Reduces depression symptoms by increasing self-awareness, self-esteem, and positive emotions. – Increases creativity and intelligence. – Offers a new perspective on stressful situations. – Enhances self-awareness and personal growth. – Generates kindness by increasing positive feelings and actions. – Helps fight addiction by increasing self-control and awareness of triggers. – Improves sleep by controlling and redirecting thoughts leading to insomnia. – Equips with the ability to cope with pain. – Decreases blood pressure by reducing the strain on your heart. Conclusion Meditation has proven to be therapeutic based on various studies, benefiting many people and highly recommended for you. Different types of meditation can help cope with toxic emotions. Start meditating today for turbulent results.

How to Overcome Low Self-Esteem

May 1, 2024February 7, 2024 by Kikelomo Olagoke

“Struggling with low self-esteem is not uncommon; it often stems from various reasons such as family background, bullying, and personal experiences that left one’s esteem bruised. When I was younger, low self-esteem profoundly affected me, limiting my confidence and leading to constant fear, doubt, negative self-talk, and comparisons. Mistakes terrified me, compliments felt insincere, and I often withdrew from interactions, striving to please peers whom I considered perfect at the expense of my happiness. Low self-esteem rubbed me of so many opportunities, but here I am today, living my dreams. It didn’t happen overnight, I acknowledged my problem and I did everything to be free…” Mr. Fred, went on to share his journey to rebuilding his esteem. Low self-esteem is a negative perception of oneself, characterized by feelings of inadequacy, doubt, and a lack of confidence in one’s abilities or worth. Causes of Low Self-Esteem Low self-esteem is often rooted in diverse sources: Early Experiences: Childhood environments where criticism outweighs praise often sow seeds of self-doubt. Social Interactions: Bullying and societal pressures foster comparisons that diminish self-worth. Traumatic Events: Abuse or neglect deeply impacts self-perception, influencing one’s view of themselves. Cultural and Media Influence: Unattainable ideals perpetuated by culture and media fuel feelings of inadequacy. These multifaceted influences intertwine, creating a complex web that shapes self-perception and capabilities. Understanding these roots highlights the crucial need for nurturing supportive environments to effectively counteract the causes of low self-esteem. Tips to Overcome Low Self-Esteem: Identify Strengths: Recognize your unique qualities, talents, and strengths, often unnoticed due to a focus on weaknesses. Seek input from friends and family to uncover blind spots. Acknowledging Insecurities: Realize that everyone faces insecurities, even if not readily visible. Understand that no one leads a perfect life; what’s shown may not reflect reality. The people you consider to have perfect lives also have their weaknesses. Avoid Comparison: Steer clear of detrimental comparisons, understanding that each person’s journey is unique. Open-Mindedness to Compliments: Be open to and accept compliments without overthinking or dismissing them. Positive Affirmations: Combat negative self-talk by rephrasing weaknesses into positive affirmations and regularly reinforcing them. Support Network: Surround yourself with supportive individuals who value and encourage you. Learning to Say No: Develop the ability to say no when necessary, prioritizing your well-being. Journaling: Writing down thoughts and feelings can be therapeutic, aiding in self-reflection and understanding. Consider Therapy: Seeking professional help through therapy can be highly effective in addressing deep-seated issues like low self-esteem. Self-Kindness: Practice self-care and kindness toward yourself, prioritizing your mental and emotional well-being. By focusing on these strategies, individuals can gradually rebuild their self-esteem and develop a more positive self-perception. ALSO READ: Self-Acceptance: Key to Building a Healthy and Positive Relationship Remember, overcoming low self-esteem is a journey—a journey toward self-acceptance and resilience. By implementing these strategies and seeking support, you’re taking crucial steps toward a more confident and fulfilling life. Start today by embracing these strategies and seeking guidance if needed. Your path to self-confidence begins with a single step. You deserve to shine!

Help! I Need to Declutter My Mind – 15 Steps to Declutter Mind

February 7, 2024 by Esther Adekoya

Help! I need to declutter my mind

Where the mind goes…the man follows – Joyce Meyer

Take care of your mind so it can tread the right path and remain.

Hear what Nancy said, ‘I’m finding it difficult to connect to my mind. Most times it seems stuff get mixed up in my mind and getting it out gives me a lot of mental stress.’

‘For me, I encountered great difficulty because of tangled thoughts. Being productive with my mind is such a hard task,’ chipped in Richard

‘Finishing tasks is my struggle, lots of non-essentials get in the way and hinder good outcomes, added Sandra.

Professor Don looked at his students and tried to put their complaints together. ‘What you need is a mind declutter and then you’re good.’

‘Prof, my challenge is information overload. I bite more than I can chew and I get stuck.’ Gina said with a raised eyebrow and lifted her shoulder with outstretched arms.

‘ I want you all to listen to the following Tell-tale signs. A cluttered mind can manifest itself in various ways, which can affect your mental well-being and overall cognitive function.

Causes of Declutter Mind

Difficulty Concentrating: A common sign of mind or mental clutter is when you struggle to focus on tasks and easily get distracted.
Forgetfulness: Forgetting important details, appointments, or tasks may indicate that your mind is overwhelmed with information and you need fresh space or declutter.
Feeling Overwhelmed: Constantly feeling overwhelmed or anxious, even in seemingly simple situations, suggests that your mind may be cluttered with stressors.
Procrastination: Delaying tasks or avoiding responsibilities can be a sign that your mind is cluttered with conflicting thoughts and priorities.
Mind Racing: Experiencing a racing mind with a constant stream of thoughts, ideas, and worries can be a clear indication of mental clutter.
Lack of Clarity: Feeling confused or uncertain about your goals, priorities, or decision-making may suggest mental clutter.
Physical Tension: Physical symptoms like tension headaches, muscle tightness, or other stress-related issues can be linked to mental clutter.
Difficulty Sleeping: Insomnia or disrupted sleep patterns may be a sign that your mind is not able to relax and unwind.
Increased Irritability: If you find yourself becoming more irritable, frustrated, or easily agitated, it could be a result of mental clutter.
Decreased Creativity: A cluttered mind may hinder your ability to think creatively or come up with innovative solutions.
Inability to Make Decisions: Difficulty making decisions, even simple ones, may suggest an overload of choices or conflicting thoughts in your mind.
Constant Worrying: Excessive worrying about the future or things beyond your control can contribute to mental clutter.
Lack of Motivation: A cluttered mind may lead to a lack of motivation and enthusiasm for activities you once enjoyed.
Feeling Disconnected: Feeling disconnected from yourself or others may indicate that your mind is preoccupied with too many thoughts or concerns.

Steps to Declutter Your Mind

If you recognize these signs in yourself, follow these proactive steps to declutter your mind. Creating a mental space that is clear and focused can contribute to improved well-being and a greater sense of control over your life and create a more focused and peaceful mindset:

Prioritize and Set Goals: Identify your priorities and set clear goals. This helps you direct your mental energy toward what truly matters and reduces the mental noise from conflicting tasks.
To-Do Lists: Create daily or weekly to-do lists to organize your tasks. Break down larger tasks into smaller, manageable steps to make them less overwhelming.
Mind Dump: Take a few minutes to write down all the thoughts, tasks, and ideas swirling in your mind. This “mind dump” helps externalize your thoughts and makes them easier to manage.
Organize Information: Use tools like notebooks, digital apps, or calendars to organize information and deadlines. Having a systematic approach to information management can reduce mental clutter.
Time Blocking: Allocate specific blocks of time to different tasks or activities. This helps you focus on one thing at a time and reduces mental multitasking.
Learn to Say No: It’s essential to set boundaries and learn to say no when necessary. Overcommitting can lead to mental overwhelm.
Practice Mindfulness: Engage in mindfulness or meditation practices to bring your attention to the present moment. This can help calm your mind and reduce unnecessary thoughts.
Limit Information Intake: Reduce the amount of information overload by being selective about the media you consume. Limit your exposure to negative news and social media if it contributes to mental clutter.
Establish Routines: Develop daily routines that provide structure and predictability. Routines can help automate certain aspects of your day, freeing up mental space for more important decisions.
Delegate Tasks: If possible, delegate tasks that others can handle. You don’t have to do everything yourself, and sharing responsibilities can lighten your mental load.
Take Breaks: Schedule breaks throughout your day to rest and recharge. Stepping away from work or stressful situations can help clear your mind and improve focus when you return.
Reflect and Evaluate: Regularly reflect on your goals, values, and priorities. Evaluate whether your current commitments align with these and make adjustments as needed.
Practice Gratitude: Cultivate a positive mindset by practicing gratitude. Focus on the things you are thankful for, which can shift your perspective and reduce mental clutter.
Seek Support: Share your thoughts and concerns with a trusted friend, family member, or therapist. Talking about your feelings can be therapeutic and provide a fresh perspective.
Limit Multitasking: Multitasking can lead to mental fatigue and decreased efficiency. Focus on one task at a time to improve concentration and reduce mental clutter.

Remember that decluttering your mind is an ongoing process, and finding what works best for you may require some experimentation. By incorporating these strategies into your routine, you can create a more organized and focused mental space.

Do yourself this big favour as we surf into the new year so you can increase your output and productivity.

11 Ways to Build Inner Strength

February 7, 2024 by Esther Adekoya

11 Ways to Build Inner Strength There was a soft knock on Rose’s door. Rose ignored it for sometime but decided to open the door when the person at the other end would not go away and leave her in peace. She stood up to open the door and Ann came in. “Hello Rose, was waiting for you at the event and you didn’t turn up as expected.” “Sorry to disappoint you. I didn’t feel up to it again. Infact, I think I want to stay off everyone for now.” Ann found a space on an empty chair and sat down but felt drawn to where Rose sat. She moved closer and lay hand on her shoulder. “Talk to me Rose. I know you to be a strong lady. What’s happening to you?” Rose bent her head, “I tell everyone to be strong but I am the weakest person on earth. I am no longer strong again.” “Really.” “Yes Ann. I tired to hide too many things from you all. I pretend all is well when it is not. I can’t cope anymore.” “Rose dear, each difficulty you overcome contributes to your inner strength. I know you will surely overcome this too. You need more immunity.” HOW TO BUILD INNER STRENGTH Building inner strength involves developing resilience, self-awareness, and a positive mindset. Here are some steps to help you build inner strength: Self-reflection: Take time to understand your values, strengths, and areas for growth. Self-awareness is the foundation of inner strength. Embrace challenges: See challenges as opportunities for growth rather than insurmountable obstacles. Each difficulty you overcome contributes to your inner strength. Positive self-talk: Replace negative thoughts with affirming and empowering statements. Be your supporter rather than your critic. Set and achieve small goals: Break down larger goals into manageable steps. Celebrate your achievements, no matter how small, to build confidence. Learn from failures: Instead of dwelling on mistakes, view them as valuable learning experiences. Extract lessons and use them to improve. Cultivate gratitude: Focus on the positive aspects of your life. Regularly express gratitude for the people and experiences that bring joy. Mindfulness: Practice being present in the moment. Mindfulness can enhance your ability to cope with stress and build emotional resilience. Healthy coping mechanisms: Develop constructive ways to manage stress, such as exercise, deep breathing, or engaging in activities you enjoy. Develop a support system: Surround yourself with positive, supportive individuals who encourage and uplift you during challenging times. Maintain a positive mindset: Cultivate optimism by looking for the good in situations. Shift your perspective from what’s lacking to what’s possible. In conclusion, Building inner strength is an ongoing process that requires commitment and self-compassion. It’s about fostering a resilient mindset that helps you navigate life’s ups and downs with grace and fortitude.